Hey everyone ♡ as I mentioned on my Snapchat I wanted to write a really quick blogpost on how you can make PAMSTRONG work for weight loss!!

As most of you know, I designed PAMSTRONG for building muscles, for shaping your curves and to get stronger and fitter than ever. But since I received lots of questions on whether you can use my fitness program in order to LOSE weight I thought I’d make a blogpost about it :)

So my first answer to the question would be: No, PAMSTRONG is not made for weight loss. BUUUUUT you can make it work if you change 2 tiny things yourself!! I tried it with a friend of mine and it worked perfectly as you can see in the pictures ♡ the time difference between those 2 pictures is 6 weeks.

1. CALORIE DEFICIT

Probably the most important thing you need to change is the number of calories you should eat per day. For muscle gain we need to eat more calories than our body needs in order to give him enough energy to build muscles.

For weight loss you have to eat LESS calories than your body actually needs. That’s why you of course need to take away the "surplus of calories for gaining muscle" my calculator automatically adds AND you should also subtract about 200-300 calories in order to have a calorie deficit.

-> result of the calculator - 200kcal (surplus of calories for muscle gain) - 200kcal (in order to have a calorie deficit) = the number calories you should eat per day

Here you can see my calculation with my values:

2. ADD HIIT TRAINING

The second thing I did with my friend was adding HIIT sessions at the end of every push and pull day. So after I finished the normal PAMSTRONG workout with her, we went to a treadmill and did about 10-15 minutes of HIIT there.

HIIT circuit on the treadmill:

2min jogging (warm up)

30s sprint (as fast as you can)

1min jogging

30s sprint

1min jogging

30s sprint

1min jogging

etc.

....

2min walking (cool down)

You should do as many rounds of the jogging-sprint-combination as possible :) filling about 10mins with it would be perfect! So about 7 rounds. This is reaaaalllllly hard and exhausting but it works wonders!!

Yesssss and that’s basically what you need to change in the normal PAMSTRONG program in order to make it suitable for weight loss :)

You can find more information and purchase my program on www.pamstrong.com

Have a wonderful Sunday!!