@coach__bm: Save this for later Fat loss isn’t magic - it’s math. 0.45kg of fat = 3,500 calories. So if you want to lose 1 kg per week, that’s a 7,000 calorie deficit. Here’s how it adds up: 1. Cardio Burn 100 calories a day → 700 calories a week. 2. Steps 10,000 steps ~ 500 calories. 7 days = 3,500 calories a week. 3. Weight Training Each workout burns ~300 calories, plus it builds muscle. 4 sessions a week = 1,200 calories. 4. Diet This is the most important. If your target is 7,000 calories a week, and activity burns 5,400... You still need to make up ~1,600 through diet. That’s about 230 calories per day - which could be as simple as cutting out one latte or swapping fries for veggies. Add it all together: 700 (cardio) 3,500 (steps) 1,200 (training) 1,600 (diet tweaks) = 7,000 calories a week = 1kg of fat gone. The secret? Consistency. Do this for 8 weeks straight and you’ll lose around 8kg. No guessing. No gimmicks. Dm “fit” for a free 7 day personalised plan built around this.

coach__bm

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Sunday 30 August 2026 17:23:30 GMT