I wanted to share with you honest tips that have worked for me in losing fat and gaining muscle, and explain how you can "get lean" in the healthiest way possible (both physically and mentally).

FIRST FOLLOW-ALONG WORKOUT: https://www.youtube.com/watch?v=z3xL0gL7K50

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Time Stamps:
Fundamentals of losing fat & gaining muscle: 2:19
Progressive Overload examples: 6:09
Abs: 9:20
Cardio: 10:25
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Please continue reading for more information and some disclaimers because I have a lot more I want to say than I captured in the video!
First things first:
IF YOU ARE STRUGGLING WITH AN EATING DISORDER OR HAVE A NEGATIVE RELATIONSHIP WITH FOOD. DO NOT FOCUS ON BEING IN A CALORIC DEFICIT. Instead, let me tell you what I did.

1. In order to roughly understand your caloric needs, you can use a TDEE calculator. Select "maintenance" macros and then for a slight deficit subtract only about 200 calories. HOWEVER If you are struggling from an ED like I did, don't focus on cutting back on calories... at ALL.
Instead try intuitive eating. This is what I did and I actually ended up eating more. This mentally repaired my relationship with food. I focused on fueling my body by simply listening and honoring its hunger and cravings.

2. On the note of how restricting too much can lead to muscle loss and an increase of body fat %. I watched these videos that break down the science even further:
https://www.youtube.com/watch?v=d8V9ZaSq9Oc&t=571s
https://youtu.be/L2GdTtnaf2w

3. If you do intend on going into a slight caloric deficit, I recommend doing so by "volume eating" whole and natural foods. What this means is incorporating more resistant starches in your diet, more veggies, fruit and less sugar or processed goods. But at the same time! Don't restrict yourself from enjoying any types of food! As soon as you place yourself in that mentality, you might end up wanting it more or feeling guilt whenever you do eat that thing.

4. If you want to learn more about progressive overload, here is a great link: https://www.healthline.com/hea....lth/progressive-over
But an example of how I structure my workouts:

PROGRESSIVE OVERLOAD
Monday:
Legs - 3 sets of below
Goblet Squat x 10 with 10lb
Lunge with curl x10 with 10lb
Lateral lunge x10 with 10lb
Curtsy with press x10 with 10lb

Tuesday:
Arms

Wednesday:
Legs - 3 sets of below
Goblet Squat x 15 with 10lb
Lunge with curl x15 with 10lb
Lateral lunge x 15 with 10lb
Curtsy with press x15 with 10lb
* note that I increase reps with the same weight = progressive overload
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