So, this is the year – your year – where it all comes together. The year where you’re determined to ditch the extra weight and level up. But now that the shiny “new year, new me” vibes are wearing off, you may be thinking, “Oh crap, what do I do now?” Rather than just giving up and quitting, don’t stress—we’ve got you covered. The game plan is simple: burn fat, keep muscle, and walk away stronger than ever. Let’s break it down so you can crush this year with confidence and style.
1. Keep Your Calorie Deficit Chill
You need a calorie deficit to lose fat—facts. But if you slash too hard, your body’s going to freak out and start eating away at your muscle. Not cute. Stick to a moderate deficit, like 10-20% below your maintenance calories. You’ll drop fat without sacrificing all the work you put into those deadlifts.
How to Find Your Maintenance Calories:
Google a calculator, track your meals for a couple of weeks, or just wing it until you get the vibe. (Kidding. Sort of.)
Avoid Crash Dieting Like It’s 2012 Tumblr:
Severe calorie cuts tank your metabolism and burn muscle instead of fat. Hard pass.
2. Protein = The Main Character
Protein is the MVP of muscle preservation. Think of it as the glue that holds your gains together. Shoot for 0.8–1 gram per pound of body weight every day. Translation? Keep that plate stacked with chicken, fish, tofu, eggs, or your fav protein shake.
Hot Tip: Spread it out. Breakfast, lunch, dinner, snacks—give your body a steady stream of protein power-ups all day long.
3. Strength Training or Bust
Your muscles won’t stay just because you asked nicely. You need to show them who’s boss by lifting weights. Strength training screams, “Hey body, we need these gains,” and your muscles are like, “Got it.”
How Often: 3-4 days a week—enough to get serious, but not enough to hate your life.
Do These Moves: Squats, deadlifts, bench presses, pull-ups, and rows. No fluffy stuff. Stick to the classics that hit multiple muscle groups.
A Sample Routine That Slaps:
- Squats: 4 sets of 8-10 reps
- Deadlifts: 3 sets of 6-8 reps
- Bench Press: 3 sets of 8-10 reps
- Pull-Ups: 3 sets of 8-10 reps (or lat pulldowns if pull-ups feel impossible right now—no shame)
- Dumbbell Rows: 3 sets of 10 reps
- Planks: 3 sets of 30-60 seconds (for that core flex, obvs)
- Heavy weights, proper form, and maybe a killer playlist. You’re golden.
4. Cardio: Do Less, But Do It Smart
Cardio is cool for fat loss, but too much can eat away at your muscle gains. Balance is the name of the game.
- LISS (Low-Intensity Steady-State): Go for a walk, hit the bike, or just vibe for 20-40 minutes, 2-4 times a week.
- HIIT (High-Intensity Interval Training): Sprint, jump, or go full beast mode in short bursts with rests in between. 20-30 minutes, 2-3 times a week.
Pro Tip: Fasted cardio isn’t the flex you think it is. Unless you’re trying to lose muscle (you’re not), keep it balanced and fuel up.
Losing fat and keeping muscle isn’t rocket science, but it does take a game plan. Keep your calorie deficit reasonable, treat protein like the treasure it is, lift heavy, and cardio smartly. You’ve got everything you need to crush it.
You’re already strong. Now go get stronger—and look fire while doing it.
Don’t forget that your new GYMVMT // HER GYMVMT membership includes 3 guided workouts, plus two complimentary sessions with our personal training team – to get set up, just check with reception.
