Built Transformation Coaching

Are you replacing fat with muscle? I hear this A LOT - “I don’t want my body weight to go down, I want to replace the fat with muscle” A great way to know how much muscle you can build is to look at competitive bodybuilders. They remove ALL of their fat every year to step on stage so their body weight on stage from one year to the next tells us how much muscle they have built If they have added 3-4kg of muscle in 1 year that’s a HUGE win. And these guys are sacrificing everything to build muscle So if you’ve got 5, 10, 15kg+ of fat to lose you’ll be waiting a long time to replace that fat weight with muscle weight P.s. most guys I speak with think that have like 5kg income off and it end up being 15kg+….its likely you have more to come off than you realise #fatloss #buildmuscle #getlean

Spot reduction explained The majority of your fat stored is slightly different for both male and family but in general it’s around your midsection as this is your center of gravity Why? Because if you stored all of your fat on your forearms, shins and head rather than your torso, day to day life would be pretty difficult Your body holds fat where it wants to hold fat - in a way that makes life easiest for you If you want to lose face fat, belly fat, thigh fat, chin fat or any other fat you need to remove all the fat by staying in a calorie deficit for long enough #fatloss #weightloss #bellyfat #thighfat #chinfat

Water weight fluctuations does effect your body weight but a lot of people continuously use this to justify that they’re losing fat but replacing the weight with water The max your body’s water weight can fluctuate is around 2kg. So there may be random spikes in your body weight and this is normal but overtime your body weight should be going down (around 1% of your body weight is a good amount to aim for weekly) Some people also justify their lack of weight change by saying they are “replacing the fat with muscle”. Competitive bodybuilders disprove this. They remove all of their body fat every year to step on stage - comparing their stage weight year to year is an accurate(ish) way of seeing how many kilos of muscle they built. 3kg gained in a year would be a huge success, and these guys are sacrificing everything to build muscle So if the general trend of your body weight is not down then you are not in a calorie deficit and you are not losing body fat P.s I love @steve.kraftcoaching content and he explains this really well, but thought it may help some of you to expand on this #fatloss #weightloss

Crazy shit happens when you switch from bulking to cutting or cutting to bulking. When you first start cutting you look probably your worst…. You’re still fat for weeks or months AND your muscles flatten out from the lack of carbs. It sucks and this is why most people don’t stick their cut all the way through, they get stuck in a permanent bulking phase But when you get lean and you start eating more food again, crazy shit happens in the other direction. You stay lean but your muscles fill out. This is where you look your BEST! #losefat #buildmuscle

This is how many calories you should be eating #fatloss #nutrition

The biggest difference between people who succeed and those who stay stuck? It’s not talent. It’s not luck. It’s mindset. There are two shifts you need to make if you want to change your life. Shift #1: Most people look at life like it’s set in stone—like ‘this is just how things are.’ But life isn’t the way it is. Life is the way you see it. If you’ve got a fixed mindset, you’re locked into that reality. But if you have a growth mindset, you know that reality is flexible. And you know that you can always improve. Shift #2: And here’s the big one: Stop playing the victim. The second you blame someone else for your life, you’ve lost control. Victims stay stuck because they think life is happening to them. Creators? They realize they have the power to change everything. They know their life is happening for them. And they know they’re the ones making it happen. Here’s the deal: If you want to break free, stop waiting for things to change. Start creating the life you want.

The biggest changes come at the end. Keep going.

No single food is going to wreck your progress. It’s about learning what to limit, not eliminate. Sure, certain foods can make fat loss harder. I’m talking about stuff like chips, sugary drinks, and fast food—foods that are high in calories but don’t fill you up, making it tough to stay in a calorie deficit. But you don’t need to avoid them completely. You just need to be smart about portion control. If you spend most of your daily calorie budget on processed snacks, you’ll have less room for the nutrient-rich foods that fuel your body—like lean proteins, veggies, and whole grains. It’s all about balance. Don’t think in terms of “good” or “bad” foods. Focus on balance, portion control, and keeping your calories in check. #fatloss #nutrition

You’re not too busy. You’re just prioritising the wrong things. Look, I get it. Life is hectic—meetings, deadlines, family, fitness. But let’s be real… it’s not about time, it’s about priorities. When people say they’re too busy, what they’re really saying is, ‘It’s not important enough to me.’ Think about it—if your health was on the line, you’d clear your schedule. So ask yourself: what’s actually important to you? I know people who spend 2 hours a day on Instagram but say they’re ‘too busy’ to hit the gym. You’re not too busy—you’re just choosing distractions over your goals. The truth is, we all have the same 24 hours. It’s how you choose to use them that separates winners from everyone else. Stop hiding behind ‘I’m too busy’ and start showing up for what actually matters. Your future self will thank you.

How fast should you drop body fat to get lean? Go too fast, and you could lose muscle. Go too slow, and you’ll lose motivation. Let me explain the sweet spot. First, if you cut your calories too aggressively, energy levels can plummet, and hunger skyrockets. This creates two big issues: 1. You’ll have less energy for your workouts, which can hurt your performance in the gym. If you’re not training well, you risk losing muscle mass along with fat. 2. Intense hunger can make it really hard to stick to your plan. You’re more likely to fall off track and end up bingeing, which completely derails your progress. On the flip side, if you’re too conservative with your calorie deficit, the process can drag on for too long. 1. You don’t want to be dieting forever—fat loss phases should be short and efficient. 2. Progress breeds motivation. Seeing visible results each week keeps you engaged and focused. If the changes are too slow, you’re likely to lose interest. With our clients, we aim for them to lose about 1% of their body weight per week. Some people we push harder like Paul, who lost 38.1 kg in 28 weeks. Others we push slower like Tom, who lost 17 kilos over 22 weeks. It’s enough to see noticeable changes, but not so fast that you’re risking muscle loss or battling constant hunger. #FitnessJourney #FatLoss #HealthyLifestyle #WeightLossTransformation #FitnessMotivation