Happy Monday Everyone
If you’re here, chances are you’ve been looking for real, evidence-based tips to crush your fat loss goals. I’m going to share some insights today that you may not know about, and back them up with science. Plus, I’ll answer some common fat-loss questions with practical advice. Let’s dive right in.
1. Nutrition: A Flexible Approach Works Best
Based on the latest research by Alan Aragon, a top nutrition expert, the most sustainable fat loss comes from following a flexible dieting approach, not rigid restrictions. It’s not about never having your favorite foods—it’s about balance. Instead of cutting out entire food groups, aim to hit your calorie and macronutrient targets. You can still enjoy tacos, wine, and even dessert while making steady progress.
One key nutrition hack: Prioritize protein. A study from the International Society of Sports Nutrition suggests a daily protein intake of 0.7-1.0 grams per pound of body weight for those looking to lose fat without losing muscle. Protein helps preserve lean tissue and boosts your metabolism, leading to better fat loss.
2. Muscle-Building: Lift Big, Grow Big
When it comes to muscle building, the legendary Brad Schoenfeld, PhD, highlights the importance of volume and progressive overload. His research shows that lifting heavier weights over time and increasing the number of sets and reps will maximize muscle hypertrophy. But here’s a lesser-known fact: you don’t need to train to failure every single time.
Instead, you can get great results by managing fatigue and focusing on the mechanical tension in your muscles. His advice? Train each muscle group 2-3 times per week, aiming for 10-20 sets per muscle group weekly.
3. Fat-Loss Fact: Spot Reduction Is a Myth
You’ve probably heard it before, but let’s make it crystal clear: you can’t spot-reduce fat. Doing 100 crunches every day won’t burn belly fat—total fat loss comes from a calorie deficit combined with consistent exercise. Cardio can help, but your diet will make the biggest impact.
4. Fitness Competitions: It’s All About Precision
Whether you’re preparing for a fitness competition or a transformation photoshoot, precision is key. Every detail matters, from macronutrient timing to hydration and posing practice. Here’s a quote to remember as you push forward:
"Don't confuse doing more than you’ve ever done with doing everything you need to do."
- Rafael Moret (https://x.com/rafael_moret)
The small changes—like dialing in sleep, perfecting your recovery routine, and ensuring consistency—are the ones that make all the difference.
5. Common Fat-Loss Question: How Much Cardio Is Too Much?
Many people ask if there’s a point where cardio stops being effective. The answer? Yes! Too much cardio, especially without enough strength training, can lead to muscle loss. The goal is balance: aim for 3-5 cardio sessions per week, alongside resistance training, to maximize fat loss while maintaining lean muscle.
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Coaching + Accountability = Fastest Results
At the end of the day, if you really want to fast-track your results, Coaching and accountability are your best tools. A customized plan built around your lifestyle, plus daily support, is what makes my clients achieve transformations they never thought possible.
Ready to take your next step? Let’s chat about your goals and create a strategy that works for YOU.
Have an AMAZING week,
Rafael Moret
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