If you're a man over 24% body fat this will be the most important thread you ever read.

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Men over 24% body are at greater risk of:

- Cardiovascular disease
- Type two diabetes
- Low testosterone
- Stroke

You're also more likely to experience:

- Back pain
- Poor sleep
- Joint pains
- Depression
- Poor sex life
- Lack of drive
- Poor mobility
- Lack of energy
- Low confidence
- Breathing problems
- Erectile Dysfunction

This thread is your blueprint to avoid all of this.

You won't simply fix this with exercise.

More exercise will typically make you eat more too.

It's easier not to eat the cookie than burn off the cookie.

5 seconds to eat it. 50 minutes to burn it off.

Here's what you should do.

1. Track your food with an app like MacroFactor.

This app is fantastic because it will tweak your plan along the way to keep you making progress based on how your weight is changing.

It's also excellent to use.

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These 5 things will make it easier to get into a calorie deficit:

- More walking.
- Sleeping 7+ hours.
- Eat mostly unprocessed foods.
- Eating protein at every meal.
- Drinking plenty of water at and between meals.

A high protein intake will ensure you don't lose any muscle.

Losing weight with a large proportion of it coming from muscle won't improve the way you look. Your body fat percentage could even stay the same.

Plant based protein sources aren't the best.

These ones are:

- Fish
- Beef
- Eggs
- Pork
- Skyr
- Steak
- Chicken
- Whey protein
- Greek Yoghurt

Eat protein at every meal.

Regular resistance training will also ensure you hang onto muscle while losing fat.

You should be training 2-4x per week.

Avoid the 2 biggest mistakes here👇

Mistake #1:

Overdoing it.

Too many workouts, exercises and sets.

Maintaining muscle doesn't require much lifting.

Intensity, not volume, is the play.

In a calorie deficit you won't have much energy for recovery, so you need to minimise the amount of recovery you need.

All you need to maintain muscle is 1-2 hard sets per major muscle group per week.

Seriously.

More than this is likely wasting your time, and might make the process harder.

This thread explains more:

https://t.co/emfZbXVIzc

Mistake #2:

Terrible programming.

Don't try to burn fat with burpees, battle ropes and mountain climbers, all done at a high intensity with little rest.

It doesn't provide a proper stimulus to muscles for muscle retention.

And you'll hate it so you won't stick with it.

This type of exercise creates general fatigue (YOU get tired) rather than fatigue in specific muscles.

This isn't going to promote muscle retention. You need a targeted stimulus to fatigue muscles, not something that just makes you tired.

You should be training the same as you would to build muscle - with less work.

Lift close to failure on each muscle group for at least one set per week.

Using compound exercises gets this done with no time.

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