Fat Loss Journey Blueprint: What to Do from 100lbs to 10lbs Left to Lose
🛑 Stop Guessing. Start Doing.
One of the biggest mistakes I see people make when it comes to fat loss?
Trying to do EVERYTHING all at once… no matter where they are in the journey.
But your body has different needs depending on if you’re 100lbs away from your goal or just 10lbs shy of the finish line.
So here’s a breakdown of what to focus on based on how much fat you want to lose.
It’s like a roadmap. Start where you are and level up as you go.
🧭 Your Fat Loss Journey Blueprint
💯 100lbs to Lose
Start walking — seriously. Get consistent with 30 minutes of walking a day. Break a sweat, build momentum, and just get moving.
9️⃣0️⃣ 90lbs to Lose
Shoot for 5,000 steps per day and add in one workout — anything you enjoy — every day. It doesn’t have to be fancy. Just show up.
8️⃣0️⃣ 80lbs to Lose
Resistance train 3x/week for 45–60 minutes. On non-lifting days, hit your 5,000 steps. Start logging your food, no pressure — just build awareness.
7️⃣0️⃣ 70lbs to Lose
Keep lifting 3x/week and walking, but now start tweaking your food. Pick one less-than-ideal meal and reduce it to once or twice per week. That’s it.
6️⃣0️⃣ 60lbs to Lose
Bump resistance training to 4x/week. Track your food for 2 weeks. Average your calories. If you’re not losing weight, lower that average. If you are, keep going.
5️⃣0️⃣ 50lbs to Lose
Time to start tracking protein. Use an app like MyFitnessPal and aim for 1g per pound of lean body mass (your body weight minus your fat loss goal).
4️⃣0️⃣ 40lbs to Lose
Start tracking your workouts — sets, reps, weight. Try to beat those numbers every time. Introduce EMOMs (Every Minute on the Minute) for your cardio: .20 miles on the bike every minute for 10 rounds, adding a round each time.
3️⃣0️⃣ 30lbs to Lose
Track all your macros (protein, carbs, fats). Eat half your carbs from veggies, the other half from starches or grains (if tolerated).
2️⃣0️⃣ 20lbs to Lose
Train 5x/week. Track your workouts and beat your numbers. Track your cardio too — go faster, go longer, go harder.
🔟 10lbs to Lose
Crank up your protein to 40% of daily cals, with 30% carbs and 30% healthy fats. Food quality matters big time here. You’re fine-tuning now.
🧠 What You Need to Remember
This journey isn’t about being perfect — it’s about leveling up as you go.
Trying to follow the 10lbs strategy when you’re still 100lbs from your goal is like trying to run a marathon when you haven’t walked around the block.
🏁 Start where you are. 📈 Track your progress. 🔁 Adjust as you go.
Most people stall because they’re doing the right thing at the wrong time. This guide helps you fix that.
🎯 What To Do Next
Not sure what level you’re at? Need help creating your own fat loss game plan?
👉 Check out our Personal Training Programs
👉 Get Started with RTC