1. Establish a Caloric Deficit.
  • Fat loss takes time and to do so, you need to lose overall weight. Seems obvious right? Losing weight means you need a deficit of calories. When you’re in a caloric deficit your body will look for energy within the fat stores already there. If you’re not putting your body at a deficit, it won’t go looking.


  1. You NEED to Strength Train.
  • You can lose fat without strength training, but the rate at which the body burns fat is enhanced with strength training. Strength training increases metabolism, which in turn, helps lose body fat. What does strength training look like? Here is a short list of strength training in a nutshell:
    1. Squat
    2. Deadlift
    3. Press
    4. Row
    5. Lunge
    6. Core


  1. Eat Enough Protein.
    • When planning your nutrition, always start with protein. There is consistent evidence for the amount of protein the body needs for muscle maintenance. Simply multiply your bodyweight (in pounds) by 0.7 and the resulting number is your daily protein goal in grams. Protein is the most filling of our macro nutrients and is also essential for recovery. What does a quality protein source look like?
  2. Lean meats
  3. Fish
  4. Protein powder
  5. Eggs
  6. Beans

If you have any questions or need help with caloric deficit, planning a strength training regiment, or figuring out if you’re eating enough protein, feel free to contact me at becca@forge-rx.com or schedule your free consultation  at Forge-Rx!

Becca Carley ACSM EP-C

Forge-Rx Trainer