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The truth is simple: you can train the same way year-round and completely transform my body just by dialing in your nutrition. If you want real fat loss results, this is the blueprint: 1. Create a Caloric Deficit with Precision Use a science-backed TDEE calculator (Total Daily Energy Expenditure) to determine your baseline. Then, reduce intake by ~500 calories per day to lose 1 pound per week—slow, sustainable, and effective. Track your intake, weigh yourself weekly, and adjust. 2. Prioritize Whole Foods Focus on nutrient-dense, minimally processed meals. This isn’t about dieting—it’s about eating like someone who values performance, recovery, and long-term health. 3. Dial in Your Macros There’s no one-size-fits-all macro split, but a balanced approach works for most: aim for roughly 33% of your daily calories from each macro—protein, fats, and carbs. This supports energy, muscle retention, and satiety. Adjust based on how you feel and perform. 4. Lean Toward the Mediterranean Diet It’s not a fad—it’s sustainable, heart-healthy, and rooted in whole grains, quality fats, lean proteins, and colorful produce. It keeps inflammation low and energy stable. 5. Use Carb Timing Strategically Carbs aren’t the enemy—they’re fuel. We recommend consuming the majority of your carbs pre-workout to power performance and immediately post-workout to aid recovery. The rest of the day, focus on protein, fiber, and hydration. Nutrition is where fat loss happens. Full episode is live now. #FatLoss #NutritionPlan #StrengthAndShred #MacroTracking #CaloricDeficit #SoberStrength

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Take on this 14 day challenge to transform your lower body and core with this amazing workout routine. Burn fat from your legs, belly and core with a set of dynamic and strength-focused workout session that you can enjoy from your home. This structured workout routine will go through phase transitions smoothly to ensure a balanced and effective workout for your body. We make sure to alternate between dynamic movements and core-focused exercises to maximize fat burning and makes your muscle more engaged. Stay consistent with the routine and get ready for some calorie-burning session that will give you one step closer to your fitness goals! Good luck and have fun! ❤️💪 _**Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!_ ========================================== Stay connected on my other social media platforms so you can share your journey with others and stay motivated! *Instagram:* https://www.instagram.com/robertasgym/ *TikTok:* https://www.tiktok.com/@robertasgym *Reddit:* https://www.reddit.com/user/robertasgym/ *Twitter:* https://x.com/robertasgym *Tumblr:* https://www.tumblr.com/blog/robertasgym *Wordpress:* https://robertasgym.com/ Let’s keep the motivation going! 💪 ========================================== *TIMECODES:* 00:00 Introduction 00:07 Burpee Side Taps 01:18 Rest 01:36 Floor Taps 02:08 Rest 02:26 Jumping Jacks 02:50 Rest 03:08 Bird Dog 04:14 Rest 04:32 Donkey Kicks Left 05:15 Rest 05:33 Donkey Kicks Right 06:16 Rest 06:34 Diagonal Abs Left 07:11 Rest 07:29 Diagonal Abs Right 08:05 Rest 08:23 Leg Pulls 09:03 Rest 09:29 Walk Downs 11:31 Rest 11:49 Knee Drive 12:14 Rest 12:32 Oblique Twist Squat 13:19 Rest 13:37 Hip Dips 14:06 Rest 14:24 Kick Back Left 15:03 Rest 15:21 Kick Back Right 16:00 Rest 16:18 Plank Press Back 17:06 Rest 17:24 Plank Reaches 17:58 Rest 18:16 Leg Kicks 18:43 Rest 19:01 Leg Drops 19:58 Rest 20:24 Floor Taps 20:56 Rest 21:14 Jumping Jacks 21:38 Rest 21:56 Donkey Kicks Left 22:39 Rest 22:57 Donkey Kicks Right 23:40 Rest 23:58 Knee Drive 24:22 Rest 24:41 Oblique Twist Squat 25:28 Rest 25:46 Plank Press Back 26:34 Rest 26:52 Plank Reaches