4 months and you’ll be a completely different person 👇🏽 IG: Perry.choong 1. Use steady-state cardio instead of HIIT when dieting When you’re already in a calorie deficit your energy is limited. Save your intensity for the gym and let cardio be a tool to increase expenditure without draining recovery. 2. Train hard enough Most sets should be around RPE 8–9 (1–2 reps left in the tank). If you’re a beginners should push to failure because you can’t judge intensity if you’ve never felt what failure actually is. 3. Eat the same meals most days Decision fatigue is real. When you remove constant food choices, staying consistent becomes much easier. 4. Eat at the same times each day Routine regulates hunger. Your body starts expecting food at certain times which helps control cravings and overeating. 5. Stay in a consistent calorie deficit Around 500 calories below maintenance is the sweet spot for most people. Aggressive deficits kill performance and are harder to sustain. 6. Eat for volume and function Not every meal needs to be the most exciting thing in the world. High-volume foods keep you full and nutrient-dense foods help your body perform. Ironically, once you start seeing results, you actually begin to enjoy it. 7. Time your carbs around training Carbs are fuel. Having them before or around your workouts helps you train harder and maintain strength even while dieting. 8. Keep meals simple The more complicated the plan, the harder it is to follow. Simple meals = easier tracking = better consistency. Fat loss and progress in the gym isn’t about fancy tricks. Dm me “COACHING” for 1-1 support #onlinecoach #Lifestyle #fitnesscoach - @perry.choong