“Hey Shorti …”

It’s absolutely possible to burn fat and build muscle at the same time, but it takes conscious nutrition and training.

You’ll ideally want to be 

  • in a small calorie deficit (minus ca. 200-300 kCal per day)
  • weight training with challenging weights
  • eating sufficient protein. (Aim for 0.8 – 1.2g per kilogram of body weight, depending on your goals and preferred eating style. e.g. vegans should aim for a little less.)

    Next steps….

    Focus for at least 4-6 weeks on :

      getting enough protein and fresh produce throughout the day

      drinking  plenty of water

      trying to always eat slowly and mindfully. (This will give your stomach time to send those all-important satiety signals, so you won’t accidentally  overeat.)


    To lose body fat, consume a majority of your carb-dense foods (like wholewheat pasta or rice) before and after exercise. 

    Outside of the 3-hour window following exercise, shift your focus to mostly protein, veggies, and healthy fats.

    For your workouts, add in new stressors/variations (like a barbell instead of dumbbells, unilateral exercises, heavier resistance bands, med ball work) and follow a well-structured plan based on proven  strategies.

    If you’re looking to tone up or just want to get back to feeling good about your body, why not sign up for Fit in 40,  our 6-week Transformation Challenge?

    Fit in 40 begins on May 1st, 2022, which is perfect for getting in shape for the summer!

    NOTE: This programme ALWAYS sells out quickly so enter your details to get on our pre-sale list.

    Contact Info

    Kühnehöfe 3,
    22761 Hamburg

    Contact Info

    (040) 8812 8533

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