Getting lean 101.

THREAD ⬇️

1) Calorie deficit.

Obviously this is a no brainer and the most important out of all these tips.

A 250-1000 calorie deficit per day is a good range to be in depending on how much fat you've actually got to lose.

A good rule of thumb is to shoot for a loss of 0.5-1% of body weight per week.

You'll be on the higher end of this if you're on the higher end of the body fat percentage scale.

2) Lift weights 4-5x per week.

Lifting is the signal to keep that hard earned muscle mass hanging around when you're in a deficit.

You've still got to train as if you're trying to build muscle.

Train close to failure by taking sets to within 0-3 RIR (Reps in reserve)

Don't push overall volume too high though, as you haven't got the same raw materials for recovery.

Find a split/frequency that allows you to get your total weekly volume in and get to work.

Training is not about what you can do, but what you can recover from.