The evidenced based way to ‘summer shred’

Evidenced based way to ‘summer shred’

1. Create the largest deficit you can maintain
   
   Note: big deficits aren’t inherently dangerous when done correctly.
   
   & if you follow my satiety principles you’ll find you can stick to much lower calories without being ridiculously hungry.
   
   Remember this is meant to be a ‘summer shred’ not a long term approach. The exact number for you is going to vary - if you’d like some coaching on this click here to apply
   

2. Resistance train every other day as a minimum.
   
   If you’re in a big deficit it’s important to remind the body to keep lean tissue - use it or lose it.
   
   *this one is more experienced based than evidenced based - esp. true for women who recover faster & can train more frequently.
   

3. Protein Target
   
   1.8-2g per kg BW
   e.g. 70kg = 128g-140g protein
   
   *if you are starting with a lot of fat to lose then you can go off healthy BMI range numbers.
   eg if you weigh 90kg but need to be 60kg to be in a healthy BMI range then use 60kg and eat 100-120g protein
   
   Protein is important in order to maintain as much lean body mass as possible and maximise fat loss. Most people assume they want to lose weight but what’s far more important is losing fat & maintaining muscle.
   
   Protein is also one of the most satiating macronutrients although I would argue there are more important considerations as you will see here
   

4. Expenditure.
   
   Minimum 8,000 steps a day - optimal 12,000
   
   *I wouldn’t go much about ~16,000 regularly as tends to ramp up hunger
   
   Most people only focus on calories when it comes to creating a deficit. Your expenditure matters too and you can use it to your advantage.
   

5. Start your day with a morning routine.
   
   This is more psychological than physiological.
   
   Starting your day with positive actions aligned with your goals means you’re more likely to continue making choices in line with your goals.
   
   My morning routine:
   10 pull ups, 10 press ups, 10 lunges x2
   (I do it while the kettle boils)
   15 min writing/journaling/planning my day.
   

6. Get up & go to bed at the same time every day.

Your circadian rhythm, hunger & recovery will thank you.

7. Embrace discipline.
   
   Identify what you want,
   make a clear plan of how to get there,
   decide to commit to it fully and embrace the fact it will require sacrifices but they are getting you closer to your goal.

‘The road to hell feels like heaven, the road to heaven feels like hell’

- Okay, maybe not HELL but it should be hard.
Getting in shape isn’t easy, most things worth having require hard work.

8. Expert support

Click here to apply & get in your best shape this year.