In this solo episode, Josh breaks down exactly how to lose 4kg in 6 weeks using a simple 5-part framework: calories, protein, training, sleep, and steps. No fads, just the minimum effective dose that lets you drop fat, keep (or build) muscle, and actually stick to the plan for six weeks straight.[0:16] How to lose 4kg in 6 weeks[1:02] The 5-part fat loss checklist[3:04] Setting a sustainable calorie deficit[4:00] Why protein makes fat loss easier[11:23] Step targets, averages, and plateausMake sure you're following us on YouTube and Instagram!For The Extra Rep Podcast: Instagram: Click Here YouTube: Click Here To find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition - Instagram: Click Here Action Fitness & Nutrition - YouTube: Click Here To find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

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