How You're F*cking Up Your Fat Loss Program (Part 1)

F*ck the intro, let’s get straight to it. 

  1. You have no f*cking idea how much you’re ingesting.

 How do you expect to create a deficit in calories (or even add food) if you don’t know what you’re taking away from?


a) Calculate your Basal Metabolic Rate (BMR) :

This is the (estimated) amount of calories you’d burn if you were to just lay in bed. The problem is that A LOT of women are not even hitting their BMR in calories and still choose to take away calories from their current diet. All this will do is slow down your metabolism even more- we’ll touch on this more in another article. 1st step is to click the link above and figure out your BMR.

b) Track calories for at least a week to get a sense of how much you’re currently ingesting.

Download a calorie tracking app like 'MyFitnessPal' or 'Loseit!'. After you've completed point 'a', check to see on your app if you’re way over your BMR. It’ll be safe to take away no more than 15-20% of your total calories at a time. I always encourage more activity FIRST, then, if you still aren’t losing the fat, take away more calories. It all depends on the individual. If you're way under, comment or direct message us and we'll explain your next steps. 

  1. You have cheat DAYS and not MEALS.


You’re literally just eating too much. To make things worse, you aren’t tracking. So how much worse? Who the hell knows...

First off, if you’re eating out, consider it a cheat meal (for the most part). Take your total weekly number of cheat meals and start decreasing that number by 1, weekly. Here's what your replacement plate should look like, courtesy of Precision Nutrition:


  1. You’re doing too many isolation movements.

Hey Sally, if I see you doing one more bicep curl to ‘lose fat’ I’m going to lose it.

Base your workouts around compound lifts like squats, deadlifts, pull ups, push ups and hip extensions. Rep ranges can differ, this will be talked about in another article.

Then you can add in your accessory lifts like your bicep curls. Happy? 

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