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10% Fat Loss Formula Diet + Workout + Protein Explained | #fatloss #musclebuilding #shorts

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Kya aap sirf 3 mahine mein 10% body fat kam karna chahte ho?

Aur soch rahe ho ye possible bhi hai ya sirf baatein? Toh bhai dhyaan se suno — ye koi chamatkar nahi, ye pure science hai.

Chalo isse 3 simple aur practical steps mein tod kar samajhte hain 👇

Step 1 Clear Goal Setting
(Sabse Important)

Sabse pehle apna target clear karo
Example ke liye
Agar aapka weight 70 kg hai,
toh uska 10% = 7 kg fat aapko lose karna hai.

Ab science samjho 👇
1 kg fat burn karne ke liye approx 7700 calories ka deficit chahiye 7 kg fat ke liye total ≈ 53,900 calories burn karni hongi

Jab tak numbers clear nahi honge tab tak fat loss sirf guesswork rahega

Step 2 Smart Daily Calorie Deficit
Ab target ko daily routine mein convert karo Roz ka 800 calories ka deficit banao.

Isko do parts mein divide karo

1
400 calories diet se kam karo Thoda portion control Junk, sugary drinks, extra oil cut

2
400 calories workout se burn karo Weight training Brisk walking / cardio.

Is pace pe chalo toh approx 67 din mein tum apna target hit kar sakte ho Na zyada fast, na zyada slow — safe & sustainable

Step 3 Muscle Bachao
Fat loss ke time sabse badi galti hoti hai muscle lose karna Isliye zaroori hai 👇

🥗 High Protein Diet
1.6g – 2g protein per kg body weight Protein muscle ko protect karta hai aur metabolism ko fast rakhta hai.

🏋️ Weight Training + Brisk Walking
Weights = muscle safe
Walking = fat burn
Dono saath honge tab body lean & toned dikhegi.

Yaad rakho bhai
Fat loss ka matlab bhookha rehna nahi Matlab hai planning, patience aur consistency

Toh comment mein “FAT” likho
Main poora plan share kar dunga