To lose fat effectively and sustainably, one must follow simple, proven, science-based strategies focused on rigorous management of diet and training.

noli's read

Dr. Mike Israetel, a PhD in sport physiology, bases his recommendations on the fundamental principles of energy balance and exercise physiology. Research widely confirms that a caloric deficit is the essential driver of fat mass loss (meta-analyses, scientific consensus). The emphasis placed on maintaining muscle mass through resistance training is also supported by randomized controlled trials (RCTs) as a key strategy for improving body composition and promoting a healthy metabolism. While these basic principles are scientifically sound, the use of extreme bodybuilding visuals may sometimes lead a novice audience to believe that these results are accessible or necessary for simple fat loss. There is nothing exaggerated about the idea of planning one's nutrition, but it is important to note that the application of these 'pro' methods often requires adaptation to an individual's capabilities and lifestyle, rather than a direct copy of elite athlete routines.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009
3. 3Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
4. 4Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022