The 1 exercise you need to drop 10lbs of pure fat
📍Starting Point:
I’ve always been on the smaller side at 116lbs, but my body fat percentage (28% measured by Bodyspec) showed I had room to tone up. With my wedding coming up, I wanted to focus on body recomposition—losing fat while keeping muscle—to look and feel my best.
Here’s what worked for me:
🍴Diet: Calorie Deficit with Flexibility
• I maintained a 400-calorie daily deficit—no cheat days.
• The key? I ate whatever I wanted but stayed within my calorie limit. This approach helped me avoid cravings since nothing was “off-limits.”
• Staying consistent without depriving myself made the process sustainable.
🏃♀️ Exercise: Low-Intensity Cardio Only (At First)
• For the first 3 months, I focused solely on low-intensity cardio: 40 minutes of slow running or fast walking on a ramp.
• I kept my heart rate in Zone 2 (130–150 bpm), as tracked by my Apple Watch.
• Cardio on an empty stomach every day helped me steadily burn fat without exhausting myself.
Why No Strength Training (Initially):
• Strength training made me hungrier, which disrupted my calorie deficit.
• It also caused weight fluctuations due to water retention in muscles, which was frustrating when tracking progress.
• I only added strength training after reaching my desired weight to maintain tone and build muscle definition.
✨Final Thoughts:
This journey taught me the importance of simplicity and consistency. No shortcuts, no complicated routines—just a sustainable approach that worked for me. If you’re in the “last mile” of your fitness journey, I hope this helps!
What’s your go-to fitness strategy? Let me know in the comments! ✨
#bodytransformationcoach #consistentfitness #fitnesstransformationjourney #bodyrecomposition #beginnerfitnessjourney
Achieving fat loss effectively involves a combination of structured diet and exercise. Many seek to lose weight rapidly, but sustainable methods are essential for long-term success. A calorie deficit, like the 400-calorie daily approach I adopted, prevents feelings of deprivation, making it easier to stick to a plan without cheat days. Low-intensity cardio, such as walking or light running, is beneficial for fat loss, as it allows you to maintain energy levels while burning substantial calories. Keeping your heart rate in Zone 2 optimizes fat burning while still being manageable day-to-day. Research supports that low-intensity steady-state cardio promotes fat oxidation efficiently. Equally important is the awareness of strength training. While it can enhance muscle tone and definition, it may also increase hunger, complicating calorie deficit maintenance. Incorporating strength training after achieving initial weight goals can help retain muscle while losing fat. Ultimately, your path to fitness must be tailored to your body's cues and your lifestyle. Consistency and simplicity are the key constituents of a successful fitness journey. Engage with community resources and listen to your body for a fulfilling experience.
how long did this take you?