Section 1, Lesson 1
In Progress


A caloric deficit is when you consume less calories than the amount of calories you need to maintain your current body weight. A calorie deficit can be created by reducing the amount of calories you consume daily.

In order to burn fat, you must be in a caloric deficit, period. No way around it.

Let me stress that again: being in a Caloric Deficit is literally the only way to burn fat.

There are two ways you can do this:

1. By eating fewer calories than you consume on a daily basis.

2. Burn/expend more calories than you’ve consumed in a day through working out.

The most effective way to get into a “caloric deficit” is by adjusting your diet.

Yes, Diet is way more effective than exercise when it comes to burning fat. Actually, you can lose weight without doing any exercise at all. Check this out, jogging 1 mile burns about 100 calories, on average. Which seems pretty good, until you realize that there are about 100 calories in just 2 Oreo cookies 🙁

This is why it’s much more effective to focus on just eating fewer calories than trying to run calories off. Let me make this clear, I am NOT saying you shouldn’t. In fact, let’s say you have some extra baggage and you focus on dieting only, without working out. Once you actually start losing weight, you will just look like a smaller condensed version of what you do now. Just pocket-sized, with no actual shape, tone, or definition, which is cool if that’s what you’re after.

But when you start to develop your muscles, it gives guys the strong physique they’re after and gives females the curvy body they desire, respectively. Also, just by having more muscle on your frame, you burn more calories throughout the day! But with that being said, it’s important to understand that you cannot out-train a bad diet. Trust me, I’ve tried one too many times, it’s a battle that you can not win.

So, let’s talk about how you will create your calorie deficit…