Pandemic Weight Gain is Real. Here’s How to Lose It.
![Pandemic Weight Gain is Real](https://nateclark.net/wp-content/uploads/sites/3/2021/08/DEXA-2021_1050px-850x478.webp)
All that emotional eating led to a caloric surplus because I wasn’t burning off those extra calories.
Leg Day Is Your Secret Weapon
![Leg day is a "must"](https://nateclark.net/wp-content/uploads/sites/3/2020/07/nate-clark-front-squat-850x478.webp)
Here’s why you should never, ever skip leg day.
Lose the Fat First
![Nate Clark at the gym](https://nateclark.net/wp-content/uploads/sites/3/2020/07/nate-clark-at-the-gym-mfrh-original-800x500.webp)
Shedding excess fat before beginning a muscle-building program can have multiple benefits
How To Use Your BMR To Calculate a Caloric Deficit for Ideal Fat Loss
![Nate-Clark-fat_loss_facebook2](https://nateclark.net/wp-content/uploads/sites/3/2017/10/Nate-Clark-fat-loss-progress-e1670904633460-1050x630.jpg)
These calculations use your BMR to determine the caloric deficit you need to meet your goals. Whether you have 5 lbs to lose, or 50 lbs… start here.
You wanna know how I lost the fat? This is how.
![Nate-Clark_progress-fat-loss-2017](https://nateclark.net/wp-content/uploads/sites/3/2020/08/Nate-Clark-progress-pic-fat-loss-e1670904558379.jpg)
People keep asking me how I’ve lost all this fat, so I decided to write a few blogs about it. I’ve written a series of posts detailing my process—mental and physical—and I am going to put them here regularly.
Body Fat Wars, Pt 2
![Before images of Nate Clark during the Food & Fitness Challenge at Brick Los Angeles](https://nateclark.net/wp-content/uploads/sites/3/2016/03/nateclark-foodandfitness-before_560x339.jpg)
Here’s what happened. My gym was holding a “Food & Fitness” challenge for the month of February and I decided to participate. The challenge was meant to inspire friendly competition between participants to see who could drop the most body fat in February.
Body Fat Wars, Part 1
![Fatty-Before-Blurry](https://nateclark.net/wp-content/uploads/sites/3/2016/03/Nate-clark-fat-before-picture.jpg)
I gained a little weight last year. Unfortunately, this weight was on top of the weight I’d already gained the previous year. I was carrying about 25 extra pounds of fat, and people were starting to notice. Not a lot of people, but definitely the ones who count.