Weight Loss

HOW I LOST 20 LBS OF STUBBORN FAT | What REALLY Worked for Calories, Cardio, and Workouts | #2

HOW I LOST 20 LBS OF STUBBORN FAT | What REALLY Worked for Calories, Cardio, and Workouts | #2

HOW I LOST 20 LBS OF STUBBORN FAT | What REALLY Worked for Calories, Cardio, and Workouts | #2

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TFN TEAM Beginner ► https://transformnation.tv/program/
TFN TEAM Advanced ► https://transformnation.tv/program/advanced/

What’s up What’s up! Whether you’re joining the TFN TEAM or not, I want us to all have the BEST Summer Sculpt possible. That’s why in this video I’m breaking down exactly what I did to lose 20 lbs of stubborn fat. What worked, what didn’t, and what you can do right now to start this series strong!


MY WORKOUT + NUTRITION PLANS: https://trans.fo/tool-yt/
INSTAGRAM: @ampollo https://www.instagram.com/ampollo/

BUSINESS CONTACT: abby.pollock@gleamfutures.com
TFN TEAM CONTACT: support@transformnation.tv


TFN TEAM PROGRAMS – use code YOUTUBEFRIEND for 15% off either bundle

BEGINNER BUNDLE is for you if:
-you have little to no experience working out
-you’ve never really been able to stick to a diet
-you’re new-ish to fitness
-you want to create sustainable habits
(this includes at-home + gym guides)

TFN Team Program

ADVANCED BUNDLE is for you if:
-workout at the gym (no home guide included)
-can perform basic compound exercises
-you have experience with calorie and macro tracking
-you want to learn the science behind it all
(this includes a gym guide only)

TFN Team Program – Advanced

SUMMER SCULPT calorie calculator:

*You will need to duplicate this file in order to edit it. Go “File” — “Make a copy…” — “OK” then you will be able to customize this to your needs.

These are the workout and nutrition plans I designed, I trust, and I follow. These are the exact plans I used to lose nearly 20 pounds of stubborn fat + get lean (not bulky) this past year.

*CHALLENGE DISCOUNT: use code YOUTUBEFRIEND for 15% off any bundle*

This discount will only be good until challenge start on June 4 and will expire after that.

By buying either bundle, you will be automatically eligible to enter the challenge. Full challenge instructions will be provided once you join.

Got questions? Email support@transformnation.tv


0:07 my transformation progress
1:15 start of science / how to lose weight
1:45 what is the energy balance equation
3:19 the three things you can adjust when trying to lose weight
3:39 how fast should you lose weight (sample calculation)
4:12 how many calories to lose weight (sample calculation)
4:44 my BIGGEST cardio mistake
5:13 new research about activity levels + appetite control
5:45 tip #1 – nutrition
6:12 how to calculate your calories (calorie calculator linked above)
6:26 tip #2 – cardio
7:01 tip #3 – weightlifting / workouts
7:44 tip #4 – daily activity levels / step targets
8:50 start of morning cardio
9:26 my cardio routine explained
11:20 start of meal 1
11:35 the strategy I use to track my food / breakdown method
12:41 my current workout plan / start of workout
12:51 how to make sure you’re training hard enough / within-lift velocity
15:17 start of meal 2
15:49 how I track use the breakdown method (in-depth)
17:30 COOKIES and what I think about diet rules
18:36 nighttime walk routine + how I get 10,000 steps a day



Videos to get you MOTIVATED:
Story Time: My Binge Eating Story https://youtu.be/23nsnqOgFUM
How to Get Motivated to Lose Weight https://youtu.be/Pr2Ke2DUHTo
My 3 Biggest Weight Loss Mistakes https://youtu.be/rJRFmKSxeNY

Videos about NUTRITION:
Should You Bulk or Cut First | The TRUTH (for women) https://youtu.be/y92zoLMOzDc
Do Calories REALLY Matter? | How to Eat According to Your Body Type https://youtu.be/Rf-9s2G-4qE
Intermittent Fasting For Women | Is It Dangerous? (Science) https://youtu.be/RedsToSkKTQ

This video on this page is automatically generated content related to “weight loss calculator canada”. Therefore, the accuracy of this video on this webpage can not be guaranteed.


  1. Hi Abby, what was that black band you put around your chest before running? is it to keep your breasts from bouncing? I'm a girl and would want to know where I can get one. 🙂

  2. I've always been overweight my whole life, it really sucks. (I'm 13 and 124lbs) I really want to lose 20lbs so I can be around 100lbs. Then I feel like I'd be healthyw eight and I'd be really happy (:

  3. Hi. You make a great coach. I had to comment that I liked how you cited fitness studies and even used animations to explain data from the studies.

  4. Hey Abby great video! What type of cardio did you do when you were in a caloric deficit? (Walking, running, sprints, elliptical, etc)

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