Loose weight, decrease body fat and build/ tone lean full body muscle.

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TRAINING TIPS

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• Progressive Overload at the Gym: For weight loss it's important to get your entire body moving and to focus on getting stronger in basic compound movements. Your goal does not need to be to lift as heavy as you can but you do want to get stronger each week. The more muscle you develop, the more body fat percentage will decrease and ultimately your physique will start to change dramatically. Focus on lifting what challenges YOU and as you start to feel yourself getting stronger this is when you start to slowly increase the weights.
   

• Progressive Overload at Home: If you're limited to equipment and aren't able to increase the amount of weight you're lifting you can still implement progressive overload and loose weight at home. Rest time frames are provided for you but LESS REST between exercises can help put your body in a harder working state, burn more fat and calories during the workout - similar to a high intensity workout! If you can, push past that burning sensation and add on 2-3, 3-5 more repetitions or add on an extra set of you have the time. This will overload the body in order to change.
   

• Ensure you are completing the full amount of reps/sets provided and taking rest when recommended.
   

• Take advantage of the Active Rest Day Mini Challenges to keep you moving even on non training days.
   

• Wear a fit bit or apple watch to track your calories burned and heart rate activity. Getting your heart rate up will help you drop those extra pounds.

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NUTRITION TIPS

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• For weight loss the KEY is to be in a slight calorie deficit. Calorie Deficit = Eating less to encourage weight loss and fat loss. This can done by burning calories during your workouts, eating less (calorie deficit) or combined.
   

• Decreasing Calories: Start by slowly decreasing your calories by 100-200 or more a day for a couple weeks, decrease to 300 or more until you find a threshold that works for YOU.  Using a macro-nutrient / calorie tracking app can help you with tracking your intake. Since we all have different metabolism’s - watching what you eat and how your body is responding is how to know what works best for you and your own physique development.
   

• After your weight loss / cutting journey you can implement Reverse Dieting by steadily increasing your overall calorie intake to boost your body's metabolism to work more efficiently. This will allow you to continue in your fitness journey without adding back on extra weight that you've worked hard too lose. (Read Building Muscle Tips for more info)
   

• Intuitive Eating is the most healthy and holistic way to build a strong relationship with your nutrition. If your hungry for something.. you CAN eat it but keep in mind your fitness goals (this is where intuitive comes in) and how you can adapt your nutrition. If you know you ate"more then needed" for your weight loss goals.. the next day aim to slightly reduce to bring you back on track. Experiment with different foods, different macronutrient percentages and find what suits you best.
   

• Slightly reducing your portion sizes will help you get into a calorie deficit. Having a smaller portion size with high protein, balanced carbohydrates and fats will help you drop the extra pounds and decrease your body fat percentage.
   

• Making subtle switches to from cow’s milk to almonds milk, red meat to leaner meat like chicken or fish, granola to oats etc. can easily help you reduce your overall daily calorie intake to help with weight loss and fat loss.
   

• There are several other factors that come into play with weight loss - stress management, digestion, hormones and mental health are all huge factors that can play a roll in halting your weight loss journey. Try to reduce the stress, focus on your health and eating holistically to strengthen the digestive system, hormones and body.
   

• Recommended Blog Post: Food and Factors that Contribute to Belly Fat
   

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NUTRITION MACRO CHART

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• The chart below is a percentage recommendation of Macro Nutrients (Protein, Carbs and Fat) that should make up your daily intake for weight loss / cutting. This can be helpful to have a brief idea if you for example you need to eat more protein or less carbs to help you reach your specific goal!