LISS Cardio
Steady, low-to-moderate intensity. Great for beginners and recovery days.
教育
Exercises to Lose Weight
Fat loss is not random: combine calorie deficit, smart training, and habits you can sustain.
Foundation: Calorie Deficit
To lose fat, you need to spend more energy than you eat, while protecting your muscle mass.
Practical Formula
Deficit = TDEE - Calories Eaten
A moderate deficit usually works better than extreme cuts.
- •TDEE is your total daily energy use (basal metabolism + activity + exercise).
- •Moderate deficit: sustainable and easier to maintain for months.
- •Aggressive deficit: faster loss but higher fatigue and rebound risk.
提示 Nutrition drives most fat loss. Training improves health, shape, and adherence.
Best Training Mix for Fat Loss
HIIT
Short hard intervals. Saves time and can increase post-workout burn.
Strength
Keeps muscle while dieting and helps your metabolism stay active.
优点 Using all three methods keeps progress steady and reduces boredom.
Watch out: Too much volume with little recovery can stall results.
Weekly Structure
Choose a plan that matches your current level and available time.
Beginner (3-4 days/week)
2 strength sessions + 2 cardio sessions + active rest.
Goal: consistency first.
进阶
3 strength sessions + 2 cardio sessions + 1 mobility day.
Goal: performance plus fat loss.
Frequently Asked Questions
Is fasted cardio mandatory?
No. Total daily deficit matters more than training fasted.
Can I lose fat without strength training?
You can lose weight, but strength work helps keep muscle and shape.
How fast should I lose weight?
Aim for steady progress, usually around 0.3 to 0.8 kg per week.
Start Your Transformation Today
Get your TDEE and a realistic plan adapted to your routine.
No credit card required. Start simple and improve every week.
Quick Checklist
Define your calorie target before changing random things.
Do strength training each week to protect muscle.
Track progress with trend, not daily obsession.