Every fat loss tip I have after 15 years in the gym & 8 years of...
Chace Chambers@ChamberofFit
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Oct 04, 2025
~5 min read
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Every fat loss tip I have after 15 years in the gym & 8 years of coaching:
(Bookmark this thread if you want to lose fat AND keep it off)
1. Stop relying on cardio to lose fat… let me explain why ⬇️
(Bookmark this thread if you want to lose fat AND keep it off)
1. Stop relying on cardio to lose fat… let me explain why ⬇️
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Focusing on cardio alone is a terrible way to lose fat
It takes 30 seconds to eat 400 calories from a slice of pizza
It takes 30 MINUTES to burn 400 calories running
Instead dial in your nutrition to drive a deficit & use cardio as a tool to make the deficit easier to achieve
It takes 30 seconds to eat 400 calories from a slice of pizza
It takes 30 MINUTES to burn 400 calories running
Instead dial in your nutrition to drive a deficit & use cardio as a tool to make the deficit easier to achieve
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2. Protein should make up 50% of your plate at every meal. Lean ground beef/turkey, sirloin steak, chicken, chicken sausage, salmon, shrimp, & egg whites are great sources
3. If you are in a calorie deficit you will lose fat. If you’re not, you won’t. It’s literally that simple.
3. If you are in a calorie deficit you will lose fat. If you’re not, you won’t. It’s literally that simple.
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4. The harsh truth is you’re going to have to lose more fat than you think to look the way you want. It’s going to take time, so get started TODAY!
5. Lift weights and eat a high protein diet while losing weight or you will lose muscle and become “skinny fat”.
5. Lift weights and eat a high protein diet while losing weight or you will lose muscle and become “skinny fat”.
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6. Eating healthy doesnt = eating perfect.
Get 80-90% of your calories from real food like potatoes, meat, eggs, veggies, fruit, Greek yogurt, & seafood
Get 10-20% from foods you love.
7. Fad diets like keto or carnivore aren’t magic & only work because you eat less calories.
Get 80-90% of your calories from real food like potatoes, meat, eggs, veggies, fruit, Greek yogurt, & seafood
Get 10-20% from foods you love.
7. Fad diets like keto or carnivore aren’t magic & only work because you eat less calories.
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8. Saving calories for later works wonders. If you know you’re going out to eat for a big dinner, only have protein shakes or fast beforehand.
9. Be mindful of your food and chew it until it’s liquid in your mouth. This will help you feel full sooner.
9. Be mindful of your food and chew it until it’s liquid in your mouth. This will help you feel full sooner.
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10. Just because your weight isn’t moving down doesn’t mean you aren’t making progress. When you first start lifting you can lose inches off your waist without losing lbs on the scale.
11. Start the day w/ 50g of protein at breakfast & you’ll be less hungry the rest of the day.
11. Start the day w/ 50g of protein at breakfast & you’ll be less hungry the rest of the day.
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12. 50g protein cheat sheet:
- 2 scoops whey protein powder
- 2 cups egg whites
- 8oz 93/7 ground beef
- 6oz chicken breast
- 2 cups Greek yogurt
- 2 cups cottage cheese
- 8oz sirloin steak
- 8oz ground turkey
- 13 shrimp
Aim for 50g per meal & you’ll put fat loss on autopilot.
- 2 scoops whey protein powder
- 2 cups egg whites
- 8oz 93/7 ground beef
- 6oz chicken breast
- 2 cups Greek yogurt
- 2 cups cottage cheese
- 8oz sirloin steak
- 8oz ground turkey
- 13 shrimp
Aim for 50g per meal & you’ll put fat loss on autopilot.
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13. Get outside at sunrise every morning that you can to keep circadian rhythm dialed & make fat loss easier
14. Dial in sleep to manage hunger & have more energy while in a calorie deficit
15. Sustainability beats speed, aim to lose at a rate of 0.5-1% bodyweight loss per week
14. Dial in sleep to manage hunger & have more energy while in a calorie deficit
15. Sustainability beats speed, aim to lose at a rate of 0.5-1% bodyweight loss per week
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16. Walking 10K+ steps per day is the ultimate hack to be able to eat more food while losing fat.
17. You don’t have to cut carbs to 0 to lose fat. As long as calories burned > calories consumed you’ll lose no matter how many carbs you eat.
17. You don’t have to cut carbs to 0 to lose fat. As long as calories burned > calories consumed you’ll lose no matter how many carbs you eat.
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18. An identity shift is CRUCIAL to keeping fat off for life. You must develop the habits and mindset of a fit person.
19. 1lb muscle = 5-7 extra calories burned per day, the more muscle you build the more calories you burn without trying.
19. 1lb muscle = 5-7 extra calories burned per day, the more muscle you build the more calories you burn without trying.
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20. Many times you think you’re hungry, you’re just bored.
When you feel hungry ask yourself if you’d eat a salad, if the answer is no, you’re not truly hungry.
21. You’re going to get slightly hungry when in a calorie deficit. View this hunger as progress & stay strong.
When you feel hungry ask yourself if you’d eat a salad, if the answer is no, you’re not truly hungry.
21. You’re going to get slightly hungry when in a calorie deficit. View this hunger as progress & stay strong.
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22. There is no such thing as “fat loss workouts”, fat loss is achieved via a calorie deficit. If a deficit isn’t achieved, you don’t lose fat.
23. Take your bodyweight in lbs times 10-12 to estimate a calorie target that will likely achieve a deficit.
23. Take your bodyweight in lbs times 10-12 to estimate a calorie target that will likely achieve a deficit.
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24. Push your lifting sets near failure and focus on progressive overload week to week make sure you maintain or build muscle while the fats coming off
25. If you’re 25+ lbs overweight you have no business running, increase your step count via walking rather than risking injury.
25. If you’re 25+ lbs overweight you have no business running, increase your step count via walking rather than risking injury.
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27. Nothing will kill your progress more than alcohol. The less you drink, the easier losing fat will be.
28. Mental reframes are everything. Replace the “this workout is gonna suck” thought with “I’m going to feel phenomenal after this workout”.
28. Mental reframes are everything. Replace the “this workout is gonna suck” thought with “I’m going to feel phenomenal after this workout”.
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29. Fat loss is not “easy”.
It’s going to take longer than you want.
There are going to be bumps in the road.
You’re going to want to quit at times.
But you have to keep going!
All the struggle is worth it in the end when you’re healthy and feeling + looking amazing.
It’s going to take longer than you want.
There are going to be bumps in the road.
You’re going to want to quit at times.
But you have to keep going!
All the struggle is worth it in the end when you’re healthy and feeling + looking amazing.
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The tips above changed my life.
Transforming my body gave me confidence I didn’t think I’d ever have.
It made me want to help others do the same & lead me to becoming a personal trainer & eventually an online coach.
I hope this thread just might change your life as well.
Transforming my body gave me confidence I didn’t think I’d ever have.
It made me want to help others do the same & lead me to becoming a personal trainer & eventually an online coach.
I hope this thread just might change your life as well.
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Thanks for reading!
If you enjoyed, follow me @ChamberofFit for more content like this.
Bookmark the tweet below to save this for later & be sure to share it with others looking to get in shape.🤝
If you enjoyed, follow me @ChamberofFit for more content like this.
Bookmark the tweet below to save this for later & be sure to share it with others looking to get in shape.🤝
Chace Chambers@ChamberofFit
Every fat loss tip I have after 15 years in the gym & 8 years of coaching:
(Bookmark this thread if you want to lose fat AND keep it off)
1. Stop relying on cardio to lose fat… let me explain why ⬇️
(Bookmark this thread if you want to lose fat AND keep it off)
1. Stop relying on cardio to lose fat… let me explain why ⬇️
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P.S: If you’re a busy high achiever over 35 years old wanting to drop 20lbs+ AND keep it off without:
- Starving or fad diets
- Living in the gym or doing endless cardio
- Sacrificing your time w/ family or social life
DM me "FIT" and I’ll help you achieve that:
x.com/messages/compo…
- Starving or fad diets
- Living in the gym or doing endless cardio
- Sacrificing your time w/ family or social life
DM me "FIT" and I’ll help you achieve that:
x.com/messages/compo…
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I´ve helped 100s of clients lose 20-100lbs+ and keep it off.
If you follow my program and don´t reach your goal, I´ll give you your money back.
DM me "FIT" if you´re ready to change your life.
If you follow my program and don´t reach your goal, I´ll give you your money back.
DM me "FIT" if you´re ready to change your life.
