In This Episode…

In episode 7 of the Road to Ripped Podcast, Chris and I are back to talk about the most important factors you must have in place to reach your fat loss goals.

We set up our diets in a way that’s different from popular mainstream approaches – but don’t let that fool you.

You really can have your cake and eat it too, as they say…

Enjoy!

0:01 – The keys to getting lean.

1:00 – The most important aspect of fat loss.

4:49 – How extreme should you diet?

6:47 – Find out how many calories you burn.

8:54 – How to set calories for fat loss.

11:56 – Our secret dieting strategy.

17:21 – The Keys to effortless fat loss recap.

The Most Important Aspects For Fat Loss

First things first, creating fat loss comes down to properly creating a calorie deficit.

A calorie deficit meaning eating less calories than your body burns each day.

You simply cannot escape the law of thermodynamics…It’s a matter of calories in vs. calories out.

Before you even try to optimize protein, carbs, and fats, you must understand this first.

The idea that calories don’t matter, protein will make you fat, carbs will make you fat, fat will make you fat, fruit will make you fat, sugar will make you fat, or any other sleezy marketing tactics…

It’s all B.S.

Eating too many calories each day will make you fat. Period.

How Extreme Should You Diet?

Everyone is different. Us folks come in all different shapes and sizes, so all of our daily calorie requirements will vary based on each individual.

How many calories you burn each day is largely based on your height, weight, lean body mass (muscle), and activity level.

With that said, it’s up to you to figure out how many calories you burn on a daily basis. Once figured out, you can manipulate your daily intake to lose or gain weight accordingly.

In the Kinobody Programs (Take the Physique Quiz here) we like to hit only 3 strength training sessions per week and about an hour of physical activity we enjoy each day. Whether that’s walking, hiking, sports with a few buddies, etc.

If you have a lot of fat to lose (30+ pounds), you can take things a bit faster and eat as low as 10 calories per pound of body weight.

Now, in The Warrior Shredding Program, which is best if you have around 25 or under pounds of body fat to lose, we like to set up your diet with 12 calories per pound of body weight.

This still allows a moderate calorie deficit for fat loss, but it’s still substantial enough that you can make progress in the gym.

Most importantly, our approach is laid out in an enjoyable way that allows you to stay consistent for the long term. These habits will become a part of your lifestyle, so when the weight comes off, you can keep it off for good.

What Makes Kinobody So Enjoyable?

Intermittent fasting is our secret weapon for making our diet enjoyable and easy to stick too.

You see, eating less food is tough. If you were to try and eat a small breakfast, a small lunch, and small dinner – and that’s not even including snacks if you choose to have any…

That’s not easy to do, especially in social settings.

What intermittent fasting allows you to do is eat huge, delicious meals while still hitting your calorie deficit.

By skipping breakfast and pushing your first meal and any calories later into the day (about 6 or 7 hours after waking) you make room in your diet for a huge lunch, dinner, and a desert or two (even alcohol if that’s your sort of thing).

Effortless Fat Loss Recapped

As this episode of the Road To Ripped Podcast comes to an end, let’s recap the most important fat loss tactics.

First and foremost, you must nail the proper calorie deficit. If you’re not eating less calories than your body burns each day, you will not force your body to burn body fat.

It’s also important, even though you’re eating less calories, to still fill your diet with nutritious whole foods while eating a moderate amount of protein and fats, with the rest being carbs. You need that balance of macros so your body can functioning properly.

We recommend 3 strength training sessions each week to build and maintain muscle mass while dieting. This will give your body that lean and chiseled shape when the body fat is stripped away.

It’s crucial to keep in mind during your fitness journey to not chase unrealistic goals. Most of what you see in the fitness space is folks on a ton of drugs and Photoshop.

Everyone is different, focus on building a body that YOU are proud of…

And before you know it, by using these smart tactics for fat loss, it’ll become a part of your lifestyle and you’ll reap the benefits of results that last.

Can’t wait to see you in the next episode…

Thanks for listening!