Let's look at what body fat % you ideally want to be.
For optimal male health you want to be approximately 15% - 10% body fat
When outside of this body fat % range things like testosterone, energy, metabolism & cognitive health suffer.
7 Tips for successful fat Loss
Go from CHUNKY to CHAD
Let's look at what body fat % you ideally want to be.
For optimal male health you want to be approximately 15% - 10% body fat
When outside of this body fat % range things like testosterone, energy, metabolism & cognitive health suffer.
Higher energy
Lower estrogen
Lower cancer risk
Higher vit D levels
Higher confidence
Better heart health
Higher testosterone
Lower dementia risk
Lower depression risk
Stronger Immune system
Enough protein in your diet is vital for sustainable fat loss
Protein is highly filling
Protein has a high thermic effect
Protein is the building block of muscle (more muscle = more calories burned)
I suggest about 1 gram of protein per lbs of body weight
Muscle burns a lot of calories & the more muscle mass you carry the more fat you will burn
If you are losing weight without doing resistance training you will just end up skinny fat
So make sure you are resistance training at least 3 days a week
Low physical impact
Low appetite stimulation
Helps increase testosterone
Low stress/ cortisol response
Time in nature lowers cortisol
Vitamin D exposure (if outside)
Low psychological/ mental impact
Walking is a highly sustainable calorie & fat burner
When are you most hungry?
Have most of your calories in that time period
Then the rest a couple of hours later & then stop till tomorrow
This makes it easier for you to cut down on things like snacking & maintaining a calorie deficit
When you start drinking more water, you realize that most of the time you thought you were hungry you were likely just dehydrated
Make sure you have a glass of water with every meal
Aim for 3 - 4 litres of water per day & watch your hunger disappear
It’s simple but the hungrier you are, the harder you will find it to lose fat
To keep hunger minimal you want to be eating whole foods.
They are low in calories, very filling & high in nutrients which aids long term fat loss
Think
Veg
Fish
Fruit
Meat
Dairy
If you don’t keep junk food in the house you can’t be tempted to eat it.
Removing the temptation from your house will make fat loss 100x easier
For success losing body fat, consistently getting quality sleep is vital
You want for 7 – 8 hours per night, when you get under this you have worse
Testosterone
Hunger levels
Cortisol levels
Calories burned
Food choices the next day
Slowing fat loss progress
This can be done in a number of different ways
You can use your partner, roommates, an online community or coach
Share your fitness goals with someone & why achieving them is so important to you
Accountability brings long term success
This will always be the fastest & most effective way for you to safely lose fat
Get a coach who can provide you a complete plan, support you through it & will hold you accountable throughout
Plus when you financially invested you are way more likely to succeed
If you're a high-performing man who wants to improve
Focus
Mood
Energy
Fat loss
Muscle gain
Sexual health
The CFS system is for you
DM me "STONE" to learn more 👇
(This is not free)
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