How to Safely Reduce Your Body Fat Percentage

1. The Fat Loss Caloric Target

Initiate fat loss by setting a controlled, high-protein caloric deficit of 300 to 500 calories. Consuming sufficient protein (2.0g/kg) is essential to preserve muscle tissue during fat reduction.

2. Resistance Training to Shield Muscle

Cardio burns calories, but resistance training is what signals your body to retain muscle mass. Lift weights 3-4 times per week to ensure that weight loss is purely drawn from fat stores.