India, Aug. 21 -- If your goal is to lose fat, build muscle and improve your overall body composition, consistency matters more than chasing complicated fitness hacks. Fitness coach Kevin Heintz shared in his August 19 post on X a straightforward checklist centred around nutrition, resistance training, sleep and daily movement.

"These are the two most important numbers when it comes to fat loss, so only focus on these to start," Kevin says, highlighting a 500-750 calorie deficit and 0.8 grams of protein per pound of body weight as key starting points. (Also read: Burn 300 calories in 25 minutes? Fitness coach shares full-body workout to lose weight, reduce fat and get you toned )

He recommends creating a calorie deficit either by tracki...