Ep 459 - 12-10-8-3-2-1: How Can I Realistically Lose 20–30 Pounds in 2026?
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Ep 459 - 12-10-8-3-2-1: How Can I Realistically Lose 20–30 Pounds in 2026?
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In this episode, I explain how to lose 20–30 pounds in 2026 using the 12-10-8-3-2-1 framework, covering calorie targets, daily steps, sleep, strength training, hydration, protein intake, and the accountability systems needed for sustainable fat loss.
Chapters:
00:50 The 12-10-8-3-2-1 Framework Overview
02:42 12 Calories Per Pound
03:29 10,000 Steps Per Day
04:13 8 Hours of Sleep
06:10 3 Strength Training Sessions
08:10 2 Litres of Water
08:50 1g Protein Per Pound
10:07 Why Accountability Makes This Work
12:37 Recap
Next steps:
1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
2) Take our free transformation quiz: https://www.rntfitness.com/transform
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