Thinking about starting a fat loss phase? Before you slash calories or live on the treadmill, watch this.
In this long-form Cver session, Gym Manager and trainer Tom Ward from TopNotch Soho breaks down five clear, practical steps to approach fat loss properly and stay consistent long term.
No extremes. No gimmicks. Just structure and intent.
Here’s what Tom covers:
1. Set Your Goal Properly
How much do you want to lose?
Why do you want to lose it?
What is a realistic timeframe?
Plus how to track progress beyond the scales using photos, tape measurements and BMR awareness.
2. Choose The Right Training Approach
Why resistance training should never be skipped
Compound movements vs isolation work
Where LISS and HIIT fit in
Why daily movement matters
When to seek guidance for form, injuries and progression
3. Understand Calorie Deficits
What a deficit actually means
Why net deficits over time matter more than one “perfect” day
The power of balanced, high-protein meals
Simple food examples to help you stay fuller for longer
4. Plan Your Attack
What days can you realistically train?
How to structure upper, lower and conditioning splits
The importance of meal prep
Why committing to 60 days builds momentum
5. Execute With Intent
A sample week of training
How to allocate prep time
Locking in your sessions
Setting daily step targets that support fat loss
If you want to approach fat loss in a way that protects muscle, supports energy and actually fits into real life, this is your starting point.
