Lately, I’ve been diving into G-Flux, and honestly, more people should think about this.
We approach fat loss the wrong the same way. We think the only way to drop body fat is to eat less, do more cardio, and suffer through it. But what if I told you that eating more while staying active could actually help you get leaner, perform better, and feel stronger?
That’s where G-Flux comes in—and if you’re not tracking your intake and output properly, you’re probably not getting the results you want.
What Is G-Flux?
G-Flux (or Energy Flux) is the balance between energy intake (food) and energy output (exercise & movement). But here’s the key difference from traditional dieting:
A low G-Flux means low food intake + low activity.
A high G-Flux means high food intake + high activity.
Most people approach weight loss with low G-Flux, cutting calories while keeping activity moderate. But what if instead of slashing calories, you increased movement and kept food intake higher?
That’s where you get to eat more, train harder, retain muscle, and burn fat without feeling like crap.
And research backs it up—higher energy flux is linked to better body composition, better appetite regulation, and a higher metabolism (Precision Nutrition).
How Does It Work?
Here’s the simplest way to explain it:
If you eat 1,800 calories and burn 2,000, that’s a 200-calorie deficit.
If you eat 2,800 calories and burn 3,000, that’s still a 200-calorie deficit—but with way more food, better training performance, and a higher metabolic output.
Same deficit, completely different results.
The key is knowing your actual energy intake and expenditure—because if you’re just guessing, you’re either eating too little (losing muscle, feeling sluggish) or eating too much (wondering why nothing’s changing).
Tracking: The Most Important Piece of G-Flux
This is where tracking comes in.
You cannot effectively use G-Flux if you’re not tracking your numbers.
✔ Track Your Energy Intake:
Use an app like MyFitnessPal to see exactly how many calories you’re eating.
If you’re not tracking, you’re guessing—and chances are, you’re not hitting the numbers you think you are.
✔ Track Your Energy Expenditure:
Wear a fitness tracker to get an estimate of your total daily energy expenditure (TDEE).
Track daily steps, workouts, and overall activity to ensure you’re keeping output high.
✔ Compare Your Data:
If you’re eating 2,800 calories but only burning 2,500, you’re not in a deficit, no matter how hard you’re training.
If you’re eating 2,800 and burning 3,200, you’re in a fat-loss zone but still fuelling performance.
Tracking ensures you’re in the right balance, so you’re not under-eating, over-eating, or stuck in a plateau wondering what’s wrong.
Case Study: Why G-Flux Works
Take elite athletes—they’re eating thousands of calories a day but staying lean, strong, and muscular.
Why? Because their energy intake matches their energy output.
A study on high-level endurance athletes found that those who burned 4,000+ calories a day could eat the same amount without gaining fat—because their bodies became more efficient at processing energy when movement stayed high (Journal of Obesity).
You might not be training like a Tour de France cyclist, but the principle is the same: Move more, eat more, and let your body handle the rest.
How to Apply G-Flux to Your Training
So, how do you make this work for you?
1️⃣ Increase Your Movement (Outside the Gym)
Aim for 8,000–12,000 steps a day. (non-negotiable.)
Take the stairs, stand more, walk more, join a gym just for the cardio machines and spend some time burning some energy on them.
2️⃣ Track Your Food (Yes, You Have to Do It)
Don’t guess—log everything and see if your intake matches your output.
Adjust as needed to fuel your body properly.
3️⃣ Train Harder & More Often
Prioritise resistance training + functional movement.
If you train hard, your body will burn more, retain muscle, and use food efficiently.
Most people think they need to eat less and suffer through training to get lean. But the reality? Eating more and staying active is the long-term solution.
G-Flux works if you stay active and track your intake/output properly. It’s not a magic fix—but if you’re tired of low energy, slow progress, and feeling restricted, it’s worth trying.
Need a Plan That Fits This Approach?
If you’re tired of guessing your calories, struggling with energy, or seeing no results, check out RSG Online Coaching.
We’ll build a training & nutrition plan that fits your life—so you can actually eat more, move more, and still hit your goals.
Cheers,
Rich
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