Creating a calorie deficit

A calorie deficit is a situation where you consume fewer calories than your body needs to maintain its weight. When you create a calorie deficit, your body starts to burn fat to make up for the energy shortfall. This is the fundamental principle behind weight loss.

To create a calorie deficit, you need to eat fewer calories than your body burns each day. This can be achieved by eating less food, increasing your physical activity, or a combination of both. It’s important to make sure that you’re still getting enough protein, as this macronutrient helps to preserve muscle mass while you’re losing weight.

To ensure you’re getting enough protein, aim to include lean sources of protein in each meal and snack, such as chicken breast, fish, tofu, beans, or Greek yogurt. Protein also helps you feel full and satisfied, which can make it easier to stick to a calorie deficit.

Remember that creating a calorie deficit that’s too large can be unsustainable and even dangerous, so it’s best to aim for a gradual and steady weight loss. It’s also important to consult with a healthcare professional before making any significant changes to your diet or exercise routine.

Fast Five – now LIVE on YouTube

Fast Five – High Intensity Training in 5 minutes or less 💥

Head across to my YouTube Channel and check out my newest fitness offerings!

Fast Five are 5 minute cardio and conditioning video sessions, designed to be combined, to create total body workouts of 10, 20, 30 or however total minutes you want.
































































































































































































































































































































B&%LS#@T !!!

B&%LS#@T !!!

If anyone has ever told you that getting in shape is easy…they were talking a whole bunch of B&%SH#@T !!!

To make the changes you want, you need to work hard, real hard! Your body likes to sit at its current set-point, to move it from there you have to shock your system into making change.

In my opinion you need to take your body near to its extremes (almost) every time you train. Here’s my reasoning.

  • When you do an intense training session, you will force your body to use a huge amount of resource to return you to a steady state, this can result in a post-exercise metabolic boost for 4 to 6 hours after you workout.
  • Often training hard means you can’t train as long. Time-efficient can relate to time-effective.
  • You make yourself mentally strong. You get better at handling a higher work rate, the pain, the discomfort… all of this resets your mind-set for future hard-out sessions.

So get out there, work hard and get results!