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The Energy Balance Equation
The Science
Weight loss reduces to CICO — calories in vs calories out. A 2014 meta-analysis (Hall et al.) shows a 500 kcal/day deficit reliably produces ~0.45 kg/week fat loss. Pair the deficit with resistance training to preserve muscle.
Protocol
- Bodyweight Squat3 × 12-15 60s↳ Chest up, knees track over toes
- Incline Push-up3 × 8-12 60s↳ Elbows at 45°, full range of motion
- Plank3 × 30-45s 45s↳ Squeeze glutes, neutral spine
- Reverse Lunge3 × 10 per leg 60s↳ Step back, drop straight down
- Glute Bridge3 × 15 45s↳ Drive through heels, full hip extension
- Dead Bug3 × 8 per side 45s↳ Ribs down, slow tempo
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All 4 modules · 13 lessons · Lifetime access · $29.00 one-time
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