Hey, hey, STRONG friend! Happy Saturday!

Let's dive right in! If you're like most women, you've been fed a lot of misinformation about fat loss and muscle building. It's time to ditch the tired, ineffective methods and embrace a smarter, more sustainable approach.

Here's what you need to know:

Extreme dieting sets you up for failure. The harder you diet, the harder it is to stick to it, and the faster you lose weight, the more likely to set you up for yo-yo dieting - losing and gaining the same weight over and over!

Rapid weight loss is a disaster for MOST folks, you're likely to shed muscle, not just fat, and end up a smaller, flabbier version of yourself!

Protein is KING. It's the cornerstone of muscle building, helps you stay full, and has the highest thermic effect of food. Aim for 0.7-1 gram per pound of body weight. Skimp on it, and you’re sabotaging your goals!

Group fitness classes like F45, Orange Theory, Body Pump, etc. won't build serious muscle. They're great for getting started, but to build a toned & STRONG physique, you need a structured lifting program with progressive overload.

Muscle is your metabolic powerhouse. Muscle needs fuel. Calories and protein are non-negotiable for muscle growth. Don't let under-eating rob you of your muscle mass!

The Right Way to Approach Fat Loss and Muscle Building:

Ditch the extremes (ditch the diet mentality)! A moderate calorie deficit beats extreme restriction every time. Sustainable results don’t require misery. Your diet shouldn't feel like a constant struggle!

Prioritize your protein: It is not the macronutrient you want to skimp on! Aim for 0.7–1g per pound of body weight. It’s your muscle’s lifeline and keeps hunger in check.

Lift the heavy things! Group fitness is great, but it won't build serious muscle. If you want tone (muscle) and strength, trade in a few of those sweaty group fitness classes for heavier weights with a progressive structured lifting plan!

Focus on protecting muscle during your fat loss phase: In a fat loss phase, protein signals your body to hold onto muscle and lifting the heavy things. Eat enough protein and keep training like you mean it because it does! 

Avoid slashing your calories really low: Extreme cuts (calorie reduction) lead to more weight gain than when you started plus more. 

Take a moderate approach - a reasonable calorie deficit, taking a diet break as needed, and time at maintenance is key to your success!

You may need multiple fat-loss phases, and that's okay! Most people don't lose all the weight/fat they want to in one shot!

Remember, muscle is the organ of longevity.  Muscle = metabolism insurance. It’s your metabolism’s engine. Keeps your STRONG and healthy in more ways than you know. So, keep it, lift for it, and protect it.

Have an exit strategy after your fat loss phase. After your fat loss phase, be sure to bring your calories back to maintenance - your new maintenance calories.

If you're ready to stop struggling and start seeing real results, it's time to do things differently. 

The diet and fitness extremes and the banning of foods, ain’t it, STRONG friend. It won’t cut it. If you don’t see yourself doing those things for life, don’t do it that way. Think long-haul mentality!

Happy Lifting, Happy Gainz!! And here's to approaching your fat loss efforts sanely and sustainably!