During my last visit to the club, a few people came up and asked me questions about how to look better. The most common questions were:
- I want to lose weight but keep my muscles.
- I want to lose fat and build more muscle.
- Can I still lose fat if I stop doing cardio?
Summer is coming, and this is when people start to worry about how they look—I guess it’s that time when mirrors become scary again 😅.
So here’s a very simple plan to help you look better.
Stop Believing Fake Stuff
If you want to lose fat and shape your body, don’t waste time on trendy diets, crazy workouts, or expensive powders and tools. They don’t work in the long run.
I’m going to give you the real stuff that works if you’re ready to give effort.
Get Real—It Won’t Be Easy
If you follow this plan the right way, you can lose 2 to 10 kg without losing your muscle.
But here’s what it takes:
- You’ll need to eat in a different way.
- You will feel hungry sometimes.
- You’ll have to keep moving even when you’re tired.
Yes, it’s hard work—but it’s worth it. But ask yourself: will you stick to it, or will the progress disappear during summer holidays?
There’s no right or wrong answer here. A focused 10-week plan can help you learn new habits and feel proud of yourself. But you have to decide if it’s the right time.
If you’re ready, here’s how to start:
Eat Less, Eat More Protein
This is not how you’ll eat forever, it’s just to help you get quick results. It may feel boring, but it works.
To make it easy, do these 2 things:
- Eat more protein
- Eat fewer calories
Here’s a simple way to know how many calories and protein you need:
Calories
You can use my macro calculator or make it even simpler, multiply your weight by:
- 22.2 if you don’t move much
- 25.8 if you move a lot
Example:
90 kg × 22.2 = 2,000 calories
63 kg × 25.8 = 1,625 calories
Protein
Multiply your weight by:
- 1.89 if you don’t move much
- 2.22 if you move a lot
Example:
90 kg × 1.89 = 170g of protein
63 kg × 2.22 = 140g of protein
Moving a lot = walking 10,000+ steps and working out 4+ times per week.
You’ll understand why people eat chicken breast, fish, broccoli, protein shakes, and rice cakes. These foods help hit your protein goals without going over on calories.
Carbs and fats are okay—just make sure you eat enough carbs to fuel your workouts (at least 30–40% of your total food).
A meal of ~120 grams of protein (not promoting it)
Move Your Body the Smart Way
When you’re eating less, your energy is limited. So use your energy wisely:
Walk more! Don’t run. Walking burns fat without making you super hungry or too tired. Try to walk 8,000–10,000 steps a day.
Lift weights 3–4 times a week. Train hard. Keep track of your workouts and try to get stronger each week.
Check Your Progress
Weigh yourself every day for one week. Then take the average.
If you’re losing 0.2–1 kg per week: Great! Keep going.
If you’re not losing weight: Lower your calories by 200–300 per day and try again.
If you’re gaining weight: Double-check your food. Maybe you’re eating more than you think. You may
also need to move more or eat a little less.
References:
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
Helms ER et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20.
Jäger R et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
Mifflin MD et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247.
