'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:

Here is a simple full body workout you can do in just 30 minutes with nothing but a set of dumbbells:

(Videos included) 1. Split Squats:

Muscles targeted:

⚬ Quads
⚬ Glutes
⚬ Hamstrings

Tips:

⚬ Stay facing forwards
⚬ Slow eccentric
⚬ Stop just before back knee hits the ground
⚬ Embrace for discomfort

*If you have knee issue move front foot further forward to avoid knee going past foot.

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

Let me remove the guesswork.

After training for the last 9 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...

Can't get lean?

I promise it's your diet.

After 8 years training and coaching, here are 27 nutrition tips I wish I knew when I first started:

=Thread=

1. Carbs don'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.

7 fitness tests that expose how fit you actually are after 40

Most people can't even pass 2 of them.

Test yourself today:

= Thread = 1. 20 Push Ups:

Tests upper body strength + endurance.

If you can't do 20 with clean form, your upper body is weaker than you think.

▫️ Males 40+: Should be hitting 15+
▫️ Females 40+: Should be hitting 10+

Most over 40 fail this and blame 'age'.

It's not age, it's neglect.

After 10 Years Training as a Professional Athlete, here are the only fitness tips you'll ever need...

1. Stop Drinking Alcohol. Alcohol is the single biggest saboteur I see. It destroys sleep quality, spikes cortisol, tanks testosterone, and adds empty calories.

→ You don't have to quit forever. But if you're serious about results, cut it to 1-2 occasions per month maximum for the first 12 weeks.

The "miracle drug" that's helped millions drop body fat...

Ozempic.

It works, but...

You don't need the cost or side effects to unlock a lot of its fat loss magic.

You can get its power from food instead.

This is how you can eat your 'Ozempic': Ozempic works by mimicking GLP-1, a hormone you naturally release to tell your brain "I’m full."

The secret?

Certain foods trigger this exact same hormone response (minus the $1,000 price tag or the "Ozempic face.")

Here are 6 ways to maximize your natural GLP-1:

150grams of protein per day is your 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 Protein Parfait (takes 60 seconds) 1. Greek Yogurt Protein Parfait

Looks fancy. Takes 60 seconds.

⚬ 300gm low fat Greek yogurt
⚬ 1 scoop vanilla whey protein
⚬ 40gm granola
⚬ Handful of frozen raspberries

Layer it up, grab a spoon
Sweet, crunchy, high volume
50+ gms of protein

Here is a simple full body workout you can do in just 30 minutes with nothing but a set of dumbbells:

(Videos included) 1. Split Squats:

Muscles targeted:

⚬ Quads
⚬ Glutes
⚬ Hamstrings

Tips:

⚬ Stay facing forwards
⚬ Slow eccentric
⚬ Stop just before back knee hits the ground
⚬ Embrace for discomfort

*If you have knee issue move front foot further forward to avoid knee going past foot.

The Ultimate Cheat Code for Fat Loss...

The Ninja Creami

→ Easy
→ Delicious
→ High Protein

Here are 7 of My Favorite High Protein Ninja Creami Recipes to torch fat for summer:

1. Chocoloate Peanut Butter Ice Cream: 1. Chocolate Peanut Butter Power:

Chocoholics, this one has 56g of protein.

- Blend chocolate protein powder with almond milk, a touch of coconut milk, and medjool dates for sweetness.
- Mix in a swirl of PB after the first spin for a healthy Reese’s vibe.

Can't get lean?

I promise it's your diet.

After 8 years training and coaching, here are 27 nutrition tips I wish I knew when I first started:

=Thread=

1. Carbs don'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.

Think you're in shape?

Prove it.

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

Upper body strength/edurance.

Perform max reps with good form

Benchmarks:

Males:

• 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)

Females:

• 20-39 yrs: 30+ (excellent), 15-24 (good), 10-14 (average)

• 40-59 yrs: 20+ (excellent), 10-19 (good), 5-9 (average)

• 60+ yrs: 15+ (excellent), 5-12 (good), 2-4 (average)

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

Let me remove the guesswork.

After training for the last 9 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...

Are you sitting for more than 5 hours a day?

It could be taking years off your life.

The key?

A stronger core.

Here are 5 Simple Exercises I do at home to strengthen my core, support my lower back, and optimize my health:

(Videos of each inlcluded) 1. Russian Twists:

My all time favourite.

Cues:

• Sit on the floor, knees bent and feet flat.
• Lean back slightly to engage core.
• Keep back straight.
• Keep core engaged throughout.
• Rotate torso to one side, bringing arms (or weight) to the side of hip.

Progressions:

Beginner - No weight and legs on ground
Intermediate - Feet off the ground
Advanced: Use a weight

I've spent over 2000 hours in the gym over the last 8 years.

Here are 41 Training Tips I wish I knew when I first started.

🧵

1. Use the gym to build muscle and nutrition to drop fat. For best results, ensure every part of your training is optimized toward this.
Too many people confuse the two and get mediocre results.

2. Stop 'winging it'. With no plan, you will spin your wheels and waste months or years with little to no progress.

Can't get lean?

I promise it's your diet.

After 8 years training and coaching, here are 27 nutrition tips I wish I knew when I first started:

=Thread=

1. Carbs don'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.

Can't get to the gym?

You can get lean and strong at home.

Here are my Top 5 Body Weight exercises you can use to hit every muscle group at home:

(Videos of each included)

= Thread =

1. Push Ups Push ups:

Muscles targeted:

⚬ Chest

⚬ Delts

⚬ Triceps

Tips:

⚬ Shoulder width hand position
⚬ Slow eccentric (avoid momentum)

⚬ Lower until sternum hits the ground
⚬ Explode back to the top and repeat

(Start with knees if full reps are too much)

After 8 years Training as a Professional Athlete, here is every fitness tip I could come up with:

= Thread =

1. Take 5gms of creatine daily Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my 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 not eating crap

Easy choice.

'Eat less and move more' is a lie.

The truth is you can get lean eating more food.

How?

You need to focus on 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...

Can't get to the gym?

You can get lean and strong at home.

Here are my Top 5 Body Weight exercises you can use to hit every muscle group at home:

(Videos of each included)

= Thread =

1. Push Ups Push ups:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Shoulder width hand position
⚬ Slow eccentric (avoid momentum)
⚬ Lower until sternum hits the ground
⚬ Explode back to the top and repeat

(Start with knees if full reps are too much)

After 8 years Training and Coaching, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep. Minimize where possible to maximize results.

2. Discipline is the most overlooked asset for crushing your health and fitness goals. Learn to prioritize long term goals over short term gratification.