Reduce body fat percentage from 25% to 20% in 6 months

Create a sustainable caloric deficit of 300-500 calories per day through diet tracking and portion control. Use a food tracking app to monitor daily intake, focusing on high-protein foods (1.6-2.0g per kg of body weight) to preserve muscle mass while losing fat. Include plenty of fiber-rich foods to maintain satiety. This creates the necessary energy deficit for fat loss while maintaining essential nutrients.

Implement a 3-4 day per week resistance training program focusing on compound exercises (squats, deadlifts, bench press, rows). This helps maintain muscle mass during the fat loss phase and increases metabolic rate. Start with basic movements and progressively increase weights and complexity over time. Include tracking measurements to ensure strength maintenance during the cut.

Incorporate both HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State) cardio sessions. Perform 2-3 HIIT sessions (20-30 minutes each) and 2-3 LISS sessions (40-60 minutes each) per week. This combination optimizes fat burning while minimizing muscle loss and avoiding overtraining.

Establish a comprehensive tracking system including weekly body measurements, progress photos, and body fat percentage measurements using calipers or bioelectrical impedance. Take measurements at the same time each week (preferably morning) to ensure consistency. This helps monitor progress and allows for timely adjustments to the program.

Prioritize 7-9 hours of quality sleep per night and implement stress management techniques. This helps regulate hormones critical for fat loss (like cortisol and growth hormone), improves recovery from workouts, and reduces stress-related eating. Include regular deload weeks every 6-8 weeks to prevent burnout.