This is the exact reason The Strong Kitchen focuses on a few key tenets like protein, fiber, whole foods and balancing calories. If optimal protein and fiber/vegetables are eaten, total calories are the next most important factor The majority of calories burned are from digestion and brain function, NOT exercise

There are no “bad” foods, just appropriate food selections Walking and low-level aerobic exercise are excellent for fat loss and recovery Strength training should be the foundation of fat loss These hold true across the board for just about any client and I stand by them. It’s easy to get tied up in gimmicks, supplements, trends and misinformation on your road to getting lean, so I want to make some truths known to you. While some of these ideas may hold partial truths, or might be appropriate at certain times, they are typically based in meathead lore, bad science, misunderstood concepts or outdated methods. “I should feel hungry all the time to lose fat” “I want to lean out, so I can’t ever eat carbs” “High protein is only for bodybuilders” So it’s vital we understand that there is more at play than just calories in and calories out. We have to remain healthy and still go to work, take care of our families, train hard and enjoy life while losing fat. If we starve ourselves or leave out key foods and nutrients while leaning out, we risk impacting all of the processes above, even if we lose body fat or weight. Remember though, we want fat loss, not just weight loss so it’s important your training and nutrition reflects that. The assumption is that if you eat fewer calories than your body expends, you will lose weight. Your body has a certain amount of calories it uses each day for functions like: A simple, effective template to set yourself up for fat loss success and beyond…įat loss is simple in theory.

Body fat and weight tracker template