Three Transformation Essentials (and one bonus) You NEED to Understand

Why do you want this? - You know you need to make a change.

You’ve probably been thinking about it for a while now. Now is the time to get rid of all the limiting beliefs holding you back from taking action.

Calorie deficit for fat loss - Intermittent fasting, keto, carnivore, vegan, Whole30 can all work for fat-loss because they all involve some sort of restriction that leads to a calorie deficit. Now could there be genetic and hormonal issues that could be affecting your fat loss - yes. But for most of the population - eating less calories than you need on a daily basis will result in fat loss.

Prioritize Protein - This is essential for maintaining the tone and shape for your body. Protein builds muscle, and as you lose fat, you will be able to see all your hard work come to life through your arms, shoulders, hips, legs, glutes, and abs. Shoot for 1 gram of protein per pound of your ideal body weight each day.

Strength Train - We use the gym to build muscle, not just burn calories. About 60% of your calories are burned at rest, literally doing nothing. Another 30% or so are burned through daily activity like walking into a store and hauling laundry up and down the stairs. The final 10% is burned through planned exercise. If you can only get to the gym 2-3 days a week (or even less), then we can maximize our results by using that time to build strength and muscle. On top of all that, the new muscle you build will require more calories to maintain - meaning you will build more calories naturally at rest.

Hire a Coach! - Having someone in your corner as a cheerleader and resource who can hold you accountable to your goals is crucial to your long term success.