Weekly Tips for Lean Track: Week 1

Welcome to the Lean track! Over the next six weeks, we’re focused on building sustainable habits and making progress in how you look, feel and move.

In this track, you can expect:

• Recommended workouts designed to keep your heart rate elevated
• A strong focus on consistent movement and conditioning
• Progress tracking throughout the Challenge so you can see how far you’ve come

Week 1: Find Your Baseline

Before you change anything, it helps to know where you’re starting. Get your InBody scan, lock in your track and start paying attention to your everyday movement and habits.

ATHLETICS TIPS:

WEEK 1 – BASE | FIND YOUR LEVEL 
Learn how to approach your training.

This week is about finding an effort you can sustain, not maxing out on day one. Use these session notes to guide how you approach each class type this week.

 

 

Your baseline gives you something to build from. Small, sustainable changes can add up over the next six weeks.

Energy Balance Isn’t About Eating as Little as Possible

Fat loss requires an energy deficit over time, but eating less isn’t always better. Your body still needs enough energy to support daily activities, training, recovery and overall health. Rather than focusing on how little you can eat, prioritise balanced meals that provide the nutrients you need while supporting your goals.

Try this: Build meals around protein, carbohydrate-rich foods, vegetables and/or fruit, and healthy fats. Adjust portions to suit your individual needs, activity levels and goals, rather than unnecessarily restricting your intake.

Key message: Sustainable fat loss is about finding an approach that supports your goals without compromising your energy, training performance or recovery.

• An appropriate energy deficit can support fat loss, but a too large deficit can halt progress.
• Adequate energy and protein help preserve lean mass and support recovery.
• Focus on consistency rather than eating as little as possible. 

A note on your calorie target: App-generated calorie recommendations are estimates and may not fully reflect your individual needs, activity levels or training demands. Your body uses energy at rest (your basal metabolic rate, or BMR), as well as for everyday movement and exercise. Consistently eating too little can contribute to fatigue, affect training performance and make it harder to preserve lean muscle.

Sustainable fat loss is about finding an approach that supports your goals without compromising your energy, training performance or recovery.

WELLNESS TIP
Your baseline is about more than a number on the scale. This week, pay attention to your sleep, hunger, cravings, energy levels, mood and recovery alongside changes in body composition. These can provide useful insights into how well your current approach is working. If you’re consistently feeling fatigued, struggling to recover or noticing other persistent changes, speak with your doctor about whether further investigation is appropriate and consider consulting a Dietitian for personalised support.

Written and published by F45 Training HQ, and reposted here for the F45 Morris Plains community.