What up, everyone, and welcome back to the fitness stuff for normal people podcasts. I'm Tony.

And I'm Mariana. And the fitness industry right now is just not what it could be. It's become

something built on unrealistic expectations, aesthetics, and external validation, just directing

attention from the stuff that actually matters. The bottom line is we're not just trying to

provide another fitness podcast. There's

enough of those, but completely change the fitness industry for the better by giving you the

knowledge and tools so you have the confidence in applying the best possible training and

nutrition into your own life. Where today it is not only the first of a year, it's our 100th

episode. And we are doing an updated rendition

of one of our most popular episodes to date from almost two years ago, which is how to

successfully set up a cutting or fat loss phase because hint hit it's January 1st, but if you

want to look good for spring or summer, you should probably be starting today or pretty thing soon.

But one of my favorite things about doing this podcast is that we learn and update our opinions and knowledge so much.

From speaking to incredible guest experts to digging for hours through the newest research as it continues to come out to prepare for each

episode. So today we are going to take everything that we have learned, our updated practices

with ourselves and our clients to walk you through every single step you need to set up a

successful fat loss or cutting face from exactly what your workouts need to look like, how much

cardio and what kind of cardio you need to be like, how much cardio and what kind of cardio

you need to be doing, how to structure your weight training specifically towards fat loss,

and how to dial in what your calories, macros, and meal structure would need to be,

depending on how aggressive you want to go. And then the most important part, which is setting up

your exit strategy so you don't lose everything you've made.

...