Methodology

How to Set Up Your Metabolism for Fat Loss

Francesco Zen, founder of ZTraining · Last updated June 19, 2026

The step-by-step

Start at the current number

Take the calories someone is already eating, say 2,000 a day on average, and leave that number exactly where it is to begin with.

Set protein, carbs, and fats correctly within it

The same total calories get redistributed into the right amounts of protein, carbohydrate, and fat for that person specifically, rather than left as whatever they happened to land on.

Improve glycemic stability and digestion

Separating fat and protein within meals, and improving glycemic levels for steadier energy, makes the same calories work harder without adding or removing a single one.

Let the change happen on its own

At this point, the same calorie intake, now optimised for digestion, starts producing change by itself, before anything else is adjusted.

Only then, move toward the goal

For recomposition specifically, calories still don't move. Instead, metabolic work and workout density increase from this stable, well-digesting baseline, and the rest follows.

It starts with digestion optimisation, a correct macro setup, and stable energy levels that support recovery, in that order.

Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.