Do you have a hard time losing stubborn body fat and don't know where to begin? Not everything is like that. Lowering body fat may seem like an impossible undertaking to many people, one that requires months of experimentation with fad diets and fluctuating outcomes. On Instagram, fitness instructor Sam Weight shared his strategy for lowering body fat from 30% to 10%.

Establish a significant shortfall right away

"The majority of folks would advise you to choose a little deficit." Wright points out that the issue is that it would be very difficult to lose only one pound each week if you're attempting to go from 250 pounds to 180 pounds, and you'll give up.

You really want to concentrate on having an aggressive deficit early. Since you have so much stored body fat, there will be very little negative aspect. Even if you're losing 3–4 pounds every week, you won't experience extreme hunger or lose muscle mass, he continues.

Put protein first

"At the very least, you need 1g of protein for every pound of bodyweight," he recommends. To get the best results, Weight recommends that 70% of your protein intake come from lean sources such as 95–5 ground beef, chicken breast, Icelandic skyr, and flank steak. "Reserve the remaining percent for higher-fat cuts like ribeye to support optimal testosterone production," he advises.

Avoid typical cardio

"Drop the cardio and start lifting," Weight advises. "This is essential for maximizing fat loss and muscle gain." For sustained fat reduction and general health, he advises at least two weekly resistance training sessions to failure, coupled with at least 8,000 daily steps.

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