PART 3 of our nutrition series! If "getting toned" is the goal, this episode is for you. We're breaking down exactly what it takes the science, the strategy, and the stuff most people get wrong.

We cover the difference between a maintenance, deficit and surplus phase, how to figure out which one you should actually be in, and the best way to plan a deficit that's sustainable (hint: aggressive isn't always better).

We also get into whether tracking calories is helping or hurting, and what "toned" really means because looking leaner is about more than just eating less.

If you've been doing all the right things and still not seeing the results you want, this one will change the way you think about food and your goals.

🔢 Calculate your calories: TDEE.net

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You can find Gemma here:

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@upliftmvmt  

www.upliftmovement.com.au

You can find Kate here: 

@thekatemorris

@katemorrispt

www.katemorriscoaching.com