'I want to lose fat without losing muscle'

45 year old Business Owner Rob had spent years busy, tired, and stuck...

To torching 39lbs of fat, increasing strength, and improved key health markers across the board.

Here are the 3 Steps we used to do it: Rob had a solid base to work from, but lacked clarity on how to ditch the last layer of fat without losing muscle tissue.

We removed the guesswork, dialed in a plan, and supported him every step.

He is now leaner, stronger, and in incredible shape.

This was the roadmap:

'What is the best exercise for this muscle group?'

Let me remove the guesswork.

After training for the last 17 years, here's a complete 65 exercise database categorized for every muscle group:

(Bookmark for your next gym day) We've all been there.

You want to lift weights but don't know where to start.

I got you.

Your exercises will be split into one of 6 categories.

⚬ Squat
⚬ Hinge
⚬ Vertical Push
⚬ Vertical Pull
⚬ Horizontal Push
⚬ Horizontal Pull

Here are 65 options to cover each...

150grams of protein per day is key to getting in shape.

But most people think it's 'too hard'.

Rubbish.

Here are 5 simple meals to effortlessly hit 150gms+ of protein in just 10 minutes a day:

= Thread =

1. Greek Yogurt + Whey Protein for Breakfast. 1. Low Fat Greek Yogurt + Protein Powder:

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein

*Add Frozen berries as well

If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included) 1. Incline Dumbbell Rows:

Target - Back:

Cues:

▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue

Quality reps = bigger, stronger back.

10 years ago I herniated a disc in my back.

- Pain
- Sciatica
- Inability to train

But now I deadlift over 220kgs.

Here are the 4 Simple Exercises I used to get my back strong and pain free:

= Thread = 1. Cobra Stretch:

• Lie face down with hands under your shoulders.
• Gently push your torso up, keeping your hips glued to the floor.
• Breathe out as you reach the top and hold for 2–3 seconds.

The Benefit: This extension helps to decompress the spine.

Can't lose fat?

I guarantee it's your crappy diet.

After 17 years Training and Coaching here are 27 Nutrition Tips to help you get lean permanently:

1. Carbs won't make you fat... 2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

Here are 5 simple exercises you can use to help stop elbow pain for life: First what is elbow tendinopathy?

Both tennis elbow (lateral/outside) and golfer’s elbow (medial/inside) are elbow tendinopathy.

Caused by inflammation, irritation, or degeneration of the tendons around the elbow due to repetitive stress or overuse.

The good news?

These 5 simple exercises can help reduce the pain:

Building muscle is your key to longevity and health.

But don't waste a decade trying to figure out what works.

I've built 45lbs of muscle over the last 17 years.

These are the 7 most important training tips I wish I knew when I first started:

= Thread = Muscle is one of the biggest indicators for longevity.

And it's how you lift that matters.

You need "mechanical tension"

The force/tension exerted on muscle fibers during a lift.

The more tension you generate, the more fibers you recruit and stimulate, leading to growth.

But

'Eat less and move more' is a lie.

The truth is you can get lean eating more food.

How?

You need High Volume to Caloric Ratio Foods.

Here are 5 of my favorites to help you eat more and stay lean:

= Thread = To torch fat you have to be in a caloric deficit.

Nutrition is the easiest way to do this.

'Yeah, but I don't want to starve myself'.

You don't have to.

The key is knowing the right foods you can eat more of to get lean and stay full.

Here are 5 of my all-time favorites...

After 17 years training and coaching, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol. Or at least limit it. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep.

By all means enjoy a drink from time to time, but if it's a regular choice of consumption and you're not losing body fat consider cutting intake to maximize results.

10 years ago I herniated a disc in my back.

- Pain
- Sciatica
- Inability to train

But now I deadlift over 220kgs.

Here are the 4 Simple Exercises I used to get my back strong and pain free:

= Thread = 1. Cobra Stretch:

• Lie face down with hands under your shoulders.
• Gently push your torso up, keeping your hips glued to the floor.
• Breathe out as you reach the top and hold for 2–3 seconds.

The Benefit: This extension helps to decompress the spine.

Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

49 year old client Eric is now doing weighted pull ups with ease.

Here's how you can go from zero to pumping out pull ups for fun:

(Instant bookmark)

= Thread = Pull Ups are a killer bodyweight exercise

Being able to do these is a show of strength, health and longevity...

But also they also develop your lats, traps, delts, and biceps.

But most can't even do one pull-up

Never fear. ⬇️⬇️⬇️

Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

60 year old client Mike is doing pull ups for the first time in 18 years.

Here's how you can go from zero to pumping out pull ups for fun:

(Instant bookmark)

= Thread = Pull Ups are a killer bodyweight exercise

Being able to do these is a show of strength, health and longevity...

But also they also develop your lats, traps, delts, and biceps.

But most can't even do one pull-up

Never fear. ⬇️⬇️⬇️

If I was stuck out of shape, and wanted to make 2026 the year I got in the best shape of my life, this everything I would do: 1. Understand Nutrition

Huge ROI.

Once you understand it, it's an asset for life.

Then use it as the key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 30 seconds controlled nutrition

Easy choice.

Can't lose fat?

I guarantee it's your crappy diet.

After 17 years Training and Coaching here are 27 Nutrition Tips to help you get lean permanently...

1. Carbs won't make you fat... 2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

If I wanted to get as lean as possible in 2026, here are 21 fat loss mistakes I would avoid:

1. Keto Can see temporary fat loss. But diets which cut an entire macronutrient will typically be unsustainable. Avoid for long term results.

2. Relying on cardio. If you use Cardio as the key lever to get lean you'll spin your wheels. Nutrition is the primary answer for fat loss.

The only 17 Exercises you'll ever need to get in the best shape of your life:

(Videos of each included) 1. Quads: Hack Squat

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure

Training Cues:

▫️ Narrower stance
▫️ Feet lower on the platform
▫️ Control the eccentic for 3 seconds
▫️ Keep torso engaged with back flat againse the pad

Think you're in shape?

Prove it.

Here are 7 Simple Fitness Tests everyman should be able to do: 1. 20 Full Push Ups:

Upper body strength/edurance.

Perform as many push-ups as possible with good form

Benchmarks:

• 20-39 yrs: 40+ (excellent), 25-39 (good), 15-24 (average)
• 40-59 yrs: 30+ (excellent), 15-29 (good), 10-14 (average)
• 60+ yrs: 20+ (excellent), 10-19 (good), 5-9 (average)

'What is the best exercise for this muscle group?'

Let me remove the guesswork.

After training for the last 17 years, here's a complete 65 exercise database categorized for every muscle group:

(Bookmark for your next gym day) We've all been there.

You want to lift weights but don't know where to start.

I got you.

Your exercises will be split into one of 6 categories.

⚬ Squat
⚬ Hinge
⚬ Vertical Push
⚬ Vertical Pull
⚬ Horizontal Push
⚬ Horizontal Pull

Here are 65 options to cover each...

150grams of protein per day is key to getting in shape.

But most people think it's 'too hard'.

Rubbish.

Here are 5 simple meals to effortlessly hit 150gms+ of protein in just 10 minutes a day:

= Thread =

1. Greek Yogurt + Whey Protein for Breakfast. 1. Low Fat Greek Yogurt + Protein Powder:

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein

Too busy to eat well?

Rubbish.

Here are 7 of my favorite Simple High Protein Meals you can make in under 15 minutes to put fat loss on autopilot:

(Eat any 3 of these each day)

= Thread = 1. BBQ Chicken Pizza:

⚬ 1 Mission Carb Balance whole wheat tortilla
⚬ 40g BBQ sauce
⚬ 120g cooked chicken breast
⚬ 1/4 cup diced red onion
⚬ 50g Low fat grated cheese

Total macros: 44g protein, 55g carbohydrate, 7g fat

Total calories: 447

*stock up on Mission Tortilla wraps