THE YARD GYM
6 WEEK CHALLENGE
TOP TIPS
YOUR GOALS TO REACH
WEIGHT LOSS
01
Aim to hit your deficit across the entire week instead of every day. This allows for flexibility. For example, if your daily calorie allowance is 2000 cals, that's 14,000 for the week. Some days you may consume 1800 and others 2200, evening out to your average. You can save 100-200 calories from your weekdays to add to your weekends for social events.
02
Be consistent. Fat loss takes time, and the scales will fluctuate based on food, fluid, and inflammation from excess carbs or sodium. If you lose fat and gain muscle, the scales may not change much. This is why measurements and progress photos are important alongside the scales.
03
Keep your protein high and include a minimum of 25g in all your meals. This will help you stay fuller for longer, preventing overeating and cravings..
04
Don’t cut your calories too low. Going into an extreme deficit can cause energy crashes, fatigue, muscle loss, poor recovery, and may limit training frequency. This will make achieving your goals slower and less sustainable. Maintain a healthy 15-20% deficit. Start with 15%, then move to 20% after 2 weeks if preferred.
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