The Coach Mark Carroll Podcast

FAST Fat Loss


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Episode Description

In this episode, Coach Mark Carroll dives deep into one of the most polarizing topics in the fitness world: aggressive fat loss. While the mainstream often discourages fast approaches, Mark breaks down the psychology, strategy, and science behind why aggressive fat loss—when done correctly—can be a powerful tool.

From momentum and motivation to adherence, macros, and metabolic adaptation, this is a no-BS, highly practical guide to faster results. Whether you're gearing up for a big event, need a jumpstart after a plateau, or just want to understand how to diet smarter—not just harder—this episode is for you.


Key Topics Covered
  • 💬 Why fast fat loss is often misunderstood—and when it’s actually ideal
  • 🧠 The psychology of momentum and why success breeds success
  • 📉 Understanding calorie deficits: conservative vs. aggressive
  • 📊 What 30%, 35%, and 40% calorie deficits actually look like
  • 🧮 How to calculate your TDEE and apply aggressive deficit targets
  • 🍗 Macronutrients & fiber: the pillars of hunger management and muscle preservation
  • 🔁 How to periodize aggressive phases with diet breaks
  • ⏳ The inverse relationship: why shorter diets allow for more intensity
  • ⚠️ The real reason metabolic adaptation happens (hint: it’s not just calories)
  • ✅ How to use weekly weight loss targets to assess progress and make smart adjustments
  • 🧨 Using short-term, aggressive cuts to reignite motivation and create momentum


📌 Resources & Tools
  • 🔢 Free TDEE Calculator: coachmarkcarroll.com/tdee
  • 🏋️‍♂️ Programs & Coaching: coachmarkcarroll.com
  • 📲 Follow Mark on Instagram: @coachmarkcarroll


🙌 Support the Show
  • ⭐ Leave a 5-star review
  • 📲 Subscribe for future episodes
  • 📸 Screenshot & share this episode to your IG stories and tag @coachmarkcarroll


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The Coach Mark Carroll PodcastBy Mark Carroll

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