I've helped hundreds of men lose fat and keep it off.

Here are 30 of my best fat loss tips 👇

1. You are overweight because you've been overeating for years. You can't fix it in 6 weeks. 2. You don't need to do cardio to lose fat.
3. You do need to stop eating so much.
4. You need a calorie deficit to lose weight.
5. If you're not losing weight, you're not in a deficit.
6. The scale is a poor measure day to day, but over the course of weeks/months it doesn't lie.

Low testosterone makes fat loss 10x harder.

If you're struggling to lose fat, these 10 things are destroying your T levels (and how to fix them):

👇 (Thread) 1. Chronic Stress = High Cortisol = Low T

Your body prioritises survival over muscle and fat loss.

When you’re under constant stress, cortisol (the stress hormone) stays elevated.

If I had 6 months to lose 50 lbs or die…

This is exactly how I’d eat and train to make it happen (without wrecking my body).

👇 Bookmark this thread if you want a simple plan to drop 50 lbs Step 1: Set a Realistic Calorie & Protein Target

You have to get into a calorie deficit, no 2 ways about it.

Calories = Bodyweight (lbs) x 10
Protein = Target bodyweight (lbs) in grams

The Top 10 Testosterone Killers Wrecking Your Fat Loss

Low testosterone makes fat loss 10x harder.

These 10 things are crushing your T levels (and how to fix them):

𝗕𝗼𝗼𝗸𝗺𝗮𝗿𝗸 𝘁𝗵𝗶𝘀 & 𝗳𝗶𝘅 𝘁𝗵𝗲𝘀𝗲 𝗻𝗼𝘄. 1. Eating Low-Fat, Low-Cholesterol Diets

Your body needs dietary fat and cholesterol to produce testosterone.

Diets too low in fat = T levels drop

Losing 30-100 lbs doesn’t require a diet.

It requires a system.

Here’s the simple framework I've used with over 500 men that makes fat loss effortless 👇 Step 1: Set Your Calories & Protein

Forget all the fad diets - fat loss is about energy balance.

Calories: Multiply body weight (lbs) by 10-12
Protein: Eat 1g per lb of goal body weight

If everyone understood these 14 truths, most diet programs and "fat-burning" products would go out of business.

Here’s the reality they don’t want you to hear:

1. Walking is a fat loss superpower. You don’t need HIIT classes or hours on the treadmill.

Walking burns calories without wrecking your recovery. If you’re getting under 5k steps per day, work up to 10k+.

It’s the easiest way to increase your calorie deficit without thinking about it.

If I had to bet my life on losing 30 lbs, this is the only plan I’d trust 👇 Step 1: Set calorie and protein targets

- Multiply bodyweight (lbs) by 10 to get a rough calorie goal.
- Eat 1g of protein per lb of bodyweight.
- Fill the rest of your calories with carbs and fats you enjoy.

This is what’s happening inside your body:

Fat isn’t just ‘extra weight’ - it’s wrapping around your organs and destroying your health.

Read this if you want to stop it. 👇 Fat isn’t just sitting there harmlessly under your skin.

The real problem is visceral fat - the fat wrapped around your organs.

This fat is metabolically active and is slowly killing you from the inside out.

I know how to drop fat effortlessly, but my first attempts were littered with failures.

Here are the top 10 fat loss mistakes I made - that I still see people making today 👇

1. Working out more than 3 hours per week I used to think I should work out MORE when I wanted to lose fat.

Now I know I need to work out LESS.

All your workouts should do is maintain muscle - which you can do with just a couple of sets per muscle group per week.

This took 6 months.

Looks difficult but was incredibly easy.

60-90 minutes of training per week but the real work was done with my diet.

Here's the simple framework I came up with for you to steal 👇🧵
 Key information:

This is fat loss. I haven't gained muscle between the two pictures. I have revealed muscle.

When you get lean you will look bigger and more muscular, provided there's a base of muscle to reveal.


17 hard hitting truths about fat loss you NEED to know - 𝗕𝗼𝗼𝗸𝗺𝗮𝗿𝗸 𝘁𝗵𝗶𝘀 if you struggle to lose fat 🔖

1. There's only one reason you're overweight (answer below) You eat too much for the amount you move. It's as simple as that.

WATCH VIDEO

Read on for 16 more harsh truths 👇

Your testosterone levels are tanking.

Belly fat... No energy... Poor libido.

It’s not 'aging’ - your habits are the reason.

Here’s how to boost your testosterone before it’s too late (without drugs) Men with low testosterone face:

- Increased body fat
- Poor mood
- Weak erections

40% of men over 45 are affected.

Here are 8 proven ways to raise your testosterone naturally.

20 fitness lies keeping you fat and weak:

1. "Supplements are important." Supplements are last on the list. Stop blowing cash on them. Focus on training and nutrition.

2. "More workouts = better results."
Nope. Most people would build more muscle by doing *less* but training harder.

I recently lost over 30 lbs of fat.

Here's my top 30 lessons that will put you ahead of 97% of people 👇 1. Work out LESS.

Fewer sets. Fewer workouts. It's all about the minimum effective dose to KEEP your muscle. Beyond that, just save your energy. Lose fat with your diet, not your workouts.

2. A calorie deficit is everything for fat loss. Make sure you're tracking every bite.

Whenever it's time to get shredded, I eat these 7 foods on rotation:

1. Fish

Salmon is so easy to put in the oven on a tray and serve with some boiled vegetables.

Put a sweet potato in the oven for about 30 minutes before the salmon, then enjoy a highly nutritious meal full of protein and healthy fats and carbs.

Every fitness tip I could come up with after 11 years in the gym.

(Bookmark this to start losing fat immediately and learn how to stay lean permanently)

1. You'll never lose fat through exercise alone.
Trying to outrun a bad diet is stupid.

You can eat 1,000 calories in 5 minutes.

It'll take you well over an hour to burn that off with cardio.

You must make diet your absolute top priority if you want to lose fat.

If I had every single machine available to me, these are all the exercises I'd do to grow pounds of muscle.

(some favourites, some because "optimal") Chest:

- Smith machine incline bench press

25 tips to get in the best shape of your life in 2025.

1. Walking is your fat loss superpower. 2. Protein is king.

Aim for 1g of protein per pound of your target bodyweight daily.

These meals will help you hit your protein goal:

go.fitlegacy.com/meals-for-abs

If someone put a gun to my head and said, “Lose 30 lbs in the next 10 weeks or I'll kill you,” here’s exactly what I’d do.

Bookmark this thread to save your life: Step 1:

Multiply bodyweight (in lbs) by 10. That's my calorie goal.

Take bodyweight in lbs, then eat that many grams of protein.

Fill the rest of my calories with carbs and fats I enjoy.

If I was 50 lbs overweight with a big belly and told I needed to lose weight or risk dying young, this is the exact plan I’d follow to lose the fat and get healthy within a year 👇 1. Lose visceral fat immediately

The fat deep in your belly and around your organs is the most dangerous kind.

It’s linked to heart attacks, stroke, diabetes and early death.

The fitness industry is full of lies.

These 9 myths are keeping you from losing fat and building muscle.

Here’s the truth you need to hear.👇

(Number 8 refuses to die) 1. “Detox teas and waist trainers help with weight loss.”

They don’t.

Anything promising “easy” fat loss without changing your diet or exercising is a scam.

There’s no shortcut. Focus on sustainable habits, not fads.