Renowned fat loss and strength coach Nick Conaway, famous for guiding men over 40 on sustainable weight loss, recently shared a video outlining four key strategies to shed 4 kg in just 30 days. Known for his no-nonsense, results-driven approach, Nick emphasizes consistency and discipline over quick fixes. His advice, shared via Instagram, covers essential habits that promote long-term fat loss.
1. Understand Your Calorie Needs
A calorie deficit is critical for effective weight loss. Nick recommends determining your daily maintenance calories by multiplying your weight by 15. To create a deficit, multiply your weight by 12. “If you don’t know how many calories you’re eating, you’re flying blind,” he says, encouraging mindful calorie tracking to stay on course.
2. Strength Train 3-4 Days a Week
Consistency in strength training is non-negotiable. “No excuses. Show up. Lift heavy. Build muscle,” Nick stresses. Strength training not only burns fat but also reshapes your body. Incorporating this routine at least three to four times a week enhances metabolism and promotes lean muscle growth.
3. Walk 10,000 Steps Daily
Movement plays a vital role in weight management. Beyond diet, hitting 10,000 steps daily is a simple but powerful practice. “Movement matters. It’s effective, simple, and non-negotiable,” he says, highlighting the importance of regular physical activity.
4. Eliminate Alcohol for 30 Days
Alcohol consumption hinders weight loss by adding empty calories, disrupting sleep, and slowing metabolism. Nick’s advice is straightforward: “Cut it out for 30 days and see the difference.” Eliminating alcohol helps the body focus on fat burning without unnecessary interruptions.
“Follow these four steps, execute, and lose 10 pounds. No shortcuts. Just results,” Nick concludes, advocating for sustainable methods over gimmicks.
By maintaining a calorie deficit, prioritizing strength training, staying active with daily steps, and avoiding alcohol, you can create a long-term foundation for healthy weight management and lasting results.
(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)
