To lose fat and gain muscle, these are conflicting strategies. To lose weight, you need to be in a calorie deficit = eating less than you burn. If you want to gain muscle, you need to be in a calorie surplus = eating more than you burn to turn this into muscle. If you want to lose weight, we suggest you opt for a calorie deficit and make sure you hit your protein intake provided, which will make sure you maintain as much lean muscle mass as possible.

If you're happy with your weight and want to work on building muscle but maintaining your progress, we would suggest sticking to a maintenance strategy rather than muscle gain (especially as a female). This will allow you to fuel your workouts, build as much muscle as you can whilst lifting weights but prevent unwanted fat gain.

For muscle gain, your main goal is to build muscle mass (note: this will also increase body fat percentage). You are eating in a calorie surplus = to help your body turn this energy into muscle. You will need to ensure you are lifting heavy weights in order to do so. You will see an increase in your measurements and weight with this strategy.

For weight maintenance, your main goal is to maintain your weight but work on body composition. On this strategy, with adherence to your calories and macros, you will see optimal body composition changes where you're reducing fat but maintaining your overall weight. This strategy is perfect for those who want to build a little muscle but don't want to eat in a surplus, as you're going to provide your body with enough energy to support muscle growth. You would expect to see weight and measurement to stay stable or see a slight decrease in measurements. This strategy is perfect for those who want to focus more on building their knowledge and relationship with food.

For fat loss, our main goal is to lose fat. You will be eating in a calorie deficit = will help you drop optimal fat loss. Aiming to ensure you are meeting your macros and calories will ensure that you see fat loss rather than just weight loss on the scale. The deficit we pop you in, ensures you're not in too much of a deficit which can have undesirable outcomes such as reduced metabolism and post-dieting rebounds of weight. It's important to know that no weight loss journey is linear; you won't see weight loss each week. Some weeks, you may only see measurement losses, some, you'll see increases in weight, but overall as long as it's trending downwards, that is the aim.

There is no specific time frame, as it is dependent on your goals, however, fat loss really does need a minimum time frame of 8 weeks in order for you to see the full effects of our program and to achieve an awesome transformation.

Yes, you can. If you want to change your strategy, or if you feel as though you have achieved your goals or your goals now don’t align with the strategy you are on, you can change your strategy through the 'Journey' tab of your app down the bottom of the page.

A calorie deficit occurs when you consume fewer calories than your body needs for daily energy expenditure. In simple terms, it means that you're consuming fewer calories than you're burning, resulting in a negative energy balance = fat loss.

A calorie surplus occurs when you consume more calories than your body needs for daily energy expenditure. In other words, it means that you're consuming more calories than you're burning, resulting in a positive energy balance = fat gain.