Former college football strength coach here;

Muscle weighs twice as much as fat.

2:1 ratio.

1 gram fat = 9 calories 1 gram protein = 4 calories

Jogging is a shit way to burn fat. It essentially doesnt burn fat.

Lift weights light and high reps + get your heart rate jacked up for 30-60 seconds on an assault bike or row machine (sprints).

Forget the scale and your "weight"

1. how do you feel?
2. how do you look in the mirror? All that matters.

Former college football strength coach here;

Muscle weights twice as much as fat.

2:1 ratio.

1 gram fat = 9 calories 1 gram protein = 4 calories

Jogging is a shit way to burn fat. It essentially doesnt burn fat.

Lift weights light and high reps + get your heart rate jacked up for 30-60 seconds on an assault bike or row machine (sprints).

Forget the scale and your "weight"

1. how do you feel?
2. how do you look in the mirror? All that matters.