[0:06] OK, so we’re coming to that time of year where fitness, losing weight, and getting in shape is top of everyone’s mind.

[0:12] One of the most common goals I hear is people wanting to lose around 15 to 30 pounds. Whether that’s the right amount depends on body composition, health range, and individual circumstances.

[0:38] The reality is most people underestimate how much body fat they carry and overestimate how much muscle they have.

[0:50] For today, I want to share a very simple framework that removes complexity: the 12-10-8-3-2-1 framework.

[1:03] This is a fast but sustainable way to lose 20–30 pounds in 2026 without extremes, fasting, juice cleanses, or fad diets.

12 – Calories Per Pound of Bodyweight

[2:39] The first number is 12. This represents calories per pound of bodyweight.

[2:48] If you weigh 150 pounds, that’s roughly 1,800 calories per day.

[2:56] If you’re over 225 pounds or significantly overweight, multiplying bodyweight by 10 may be more appropriate.

[3:17] This framework has caveats, but it’s a strong starting point for most people.

10 – Steps Per Day

[3:29] The 10 stands for 10,000 steps per day.

[3:33] There’s nothing magical about 10,000 steps, but it’s a great benchmark for daily movement.

[3:42] If you’re currently very inactive, start by adding 4,000 steps per day, which is roughly 30 minutes of walking.

8 – Hours of Sleep

[4:13] The 8 represents 8 hours of sleep per night.

[4:17] Poor sleep makes fat loss far harder than it needs to be.

[5:41] While life circumstances like kids can make this challenging, aiming for 7–9 hours with 8 as the sweet spot improves cravings, discipline, focus, and mood.

3 – Strength Training Sessions Per Week

[6:10] The 3 represents three strength training sessions per week.

[6:14] A full-body approach works best for most people. Two workouts rotated across three days is a great place to start.

[7:06] These sessions are not for burning calories. They’re for building and preserving muscle.

[7:24] Preserving muscle ensures the weight you lose comes from fat, not muscle tissue.

[7:46] Apply progressive overload by getting slightly stronger or better each week.

2 – Litres of Water Per Day

[8:11] The 2 stands for at least 2 litres of water per day.

[8:22] Hydration helps control appetite, improve digestion, and keep your body functioning optimally.

1 – Gram of Protein Per Pound of Bodyweight

[8:50] The 1 represents 1 gram of protein per pound of bodyweight.

[9:00] A range of 0.8 to 1 gram per pound works well for most people.

[9:23] Protein supports fullness, muscle preservation, and recovery during fat loss.

The Missing Piece: Accountability

[10:07] The framework only works if accountability is in place.

[10:13] Without accountability, stress, travel, and life events quickly derail progress.

[10:40] There are three levels of accountability:

• Self-accountability (weigh-ins, progress photos)
• Peer accountability (friends, groups, community)
• Expert accountability (a coach or team guiding the process)

[12:07] When all three are combined, the framework becomes simple, flexible, and sustainable.

Final Recap

[12:37]

• 12: Calories per pound of bodyweight
• 10: 10,000 steps per day
• 8: Hours of sleep
• 3: Strength sessions per week
• 2: Litres of water
• 1: Gram of protein per pound

[12:49] If fat loss is your goal in 2026, this framework gives you a clear, realistic path forward.

Next Steps

1. Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
2. Find out if you’re ready for a transformation at https://www.rntfitness.com/transform