How to eat and train for fat loss...

Thank you, I listened to it. Recommend to all.

Some good points:

- Calories AND macros AND nutrients count, but be flexible.
- Eat to fit your own schedule.
- It’s ok to take a diet break once in a while and eat at maintenance.
- Accept a slower rate of weight loss to achieve a long term fat loss goal.
- Do progressive resistance training.
- Use large multi joint (compound) movements. Squats, deadlifts etc.
- HIIT is good, but needs to be balanced with resistance training.
- Reverse dieting: When you reach your goal, gradually increase calories and decrease cardio sessions. Track results to see how your body responds. Give your body time to adapt to its new set point level, it will normally take half the time it took to get to goal to reach real maintenance.
- Best tip to improving body composition: Be patient. Results gained over a longer period of time are more sustainable. Have a plan and an exit strategy.
- There is no magic to it. You have to find what is sustainable for each person.

Thanks again for sharing, great podcast.