I just dropped 20lbs in 12 weeks.
Yet most people feel fat loss is 'impossible'.
It doesn't have to be.
Here are the 5 Simple Steps I used to do it (and you can too):
Yet most people feel fat loss is 'impossible'.
It doesn't have to be.
Here are the 5 Simple Steps I used to do it (and you can too):
12 weeks ago I started my prep for a Europe holiday with my wife.
Naturally for events or heading in to summer leaning down tends to come on the menu.
Now a lot of people find fat loss challenging.
When in reality you just need the right system + consistency.
Here is how I did it:
Naturally for events or heading in to summer leaning down tends to come on the menu.
Now a lot of people find fat loss challenging.
When in reality you just need the right system + consistency.
Here is how I did it:
1. Find Caloric and Macro Goals:
The cornerstone of successful fat loss (while retaining muscle tissue and key health metrics).
1. Go to online BMR calculator
2. Find TDEE
3. Subtract 500
That is your caloric goal.
Protein = goal BW in lbs = gms/day
Carbs + fat = Caloric total - protein.
For example...
The cornerstone of successful fat loss (while retaining muscle tissue and key health metrics).
1. Go to online BMR calculator
2. Find TDEE
3. Subtract 500
That is your caloric goal.
Protein = goal BW in lbs = gms/day
Carbs + fat = Caloric total - protein.
For example...
I weight 205lbs.
Goal weight is 190lbs.
- Caloric goal from BMR calculator = 2200 calories per day
- Protein target = 190g per day
- Carb + fat daily targets = 2200 calories - protein (190g x4 (1g of protein = 4 calories)) = 1440 calories from carbs and fats.
Daily target done
Goal weight is 190lbs.
- Caloric goal from BMR calculator = 2200 calories per day
- Protein target = 190g per day
- Carb + fat daily targets = 2200 calories - protein (190g x4 (1g of protein = 4 calories)) = 1440 calories from carbs and fats.
Daily target done
2. Track Once + repeat:
Tracking 'intake' is complicated or time consuming.
It doesn't have to be.
Grab a nutrition tracking app (like MFP) and spend 20 minutes logging your favorite meals.
Adjust different combos to hit your desired daily caloric and macro goal.
Repeat daily.
Easy.
Tracking 'intake' is complicated or time consuming.
It doesn't have to be.
Grab a nutrition tracking app (like MFP) and spend 20 minutes logging your favorite meals.
Adjust different combos to hit your desired daily caloric and macro goal.
Repeat daily.
Easy.
3. Increased my Daily Step Count:
There is no 'magic' to daily step counts.
But...
It is an easy way to increase caloric expenditure with zero fatigue.
I target 12,000/day.
Hit 10,000 steps will get you around 500 calories burned per day.
Simple.
There is no 'magic' to daily step counts.
But...
It is an easy way to increase caloric expenditure with zero fatigue.
I target 12,000/day.
Hit 10,000 steps will get you around 500 calories burned per day.
Simple.
4. Short Term Motivation Strategies:
Leaning down takes time.
I used short term motivators for nutrition.
I adjusted average intake across the week to hit caloric goals with a Saturday Pizza.
This short term motivator helped my adherance with a weekly focus.
*But this is not for everyone.
Leaning down takes time.
I used short term motivators for nutrition.
I adjusted average intake across the week to hit caloric goals with a Saturday Pizza.
This short term motivator helped my adherance with a weekly focus.
*But this is not for everyone.
5. Monitor and Adjust:
The key to success is data.
Basic metrics for you:
→ Steps
→ Weight
→ Nutritional Intake
Each week I check in.
1. Lost weight → Keep intake + step count the same
2. No weight loss → Decrease caloric intake, Increase step count, or both
Repeat until at goal weight.
The key to success is data.
Basic metrics for you:
→ Steps
→ Weight
→ Nutritional Intake
Each week I check in.
1. Lost weight → Keep intake + step count the same
2. No weight loss → Decrease caloric intake, Increase step count, or both
Repeat until at goal weight.
There you go.
A simple way to lose body fat sustainably while maintainign muscle tissue and key health metrics.
1. Consistent caloric and macro intake
2. Track Once + Repeat
3. Increase Daily Step Count
4. Short Term Motivation Strategies
5. Monitor and Adjust
Be consistent.
A simple way to lose body fat sustainably while maintainign muscle tissue and key health metrics.
1. Consistent caloric and macro intake
2. Track Once + Repeat
3. Increase Daily Step Count
4. Short Term Motivation Strategies
5. Monitor and Adjust
Be consistent.
Are you interested in...
Optimizing your health and performance permanently:
• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life
And get in the best shape of your life...
Results guaranteed ⬇️
Optimizing your health and performance permanently:
• Shred 25-45lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life
And get in the best shape of your life...
Results guaranteed ⬇️
PS.
Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info and let's chat.
x.com/messages/compo…
Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info and let's chat.
x.com/messages/compo…
If you enjoyed this post:
1. Follow me @KarlApexFit
2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today.
1. Follow me @KarlApexFit
2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today.
https://x.com/KarlApexFit/status/1952698968078705146
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