17 fat loss lessons most people never learn (but should):

1. Walking is fat loss gold. It burns calories, reduces stress, and doesn’t beat up your body.

If you’re under 5k steps/day, build up to 10k+.
It’s the easiest way to burn more without thinking about it.

Would you willingly wear this vest?

No? Then why keep carrying 20 lbs of fat on your body?

Here’s how to drop it fast - without crash dieting 👇 Step 1: Set Your Calorie Target

Fat loss is simple: Eat fewer calories than you burn

The easiest way to estimate your target:

Multiply your body weight (lbs) by 10-12

10 Reasons Losing Fat After 30 Feels Impossible

Losing fat in your 30s and 40s feels 10x harder than in your 20s.

Here’s why - and how to fix it:

1. Lower Testosterone Testosterone declines 1% per year after 30.

- Less muscle.
- Lower energy.
- Harder to stay lean.

✅ Fix it: Strength train, get enough sleep, eat enough fat & protein.

Visceral fat is the silent killer inside your belly.

If you don’t deal with it, you’re putting your life at serious risk.

Here’s how to check if you have it - and exactly how to get rid of it: (Thread) 👇 What Is Visceral Fat?

Most people think fat just sits under your skin.

But visceral fat is far worse - it’s the deep belly fat surrounding your vital organs like your liver, stomach, and intestines.

If I wanted to lose fat as FAST as possible - without regaining it - I’d do this:👇 1. Set a realistic calorie deficit (and stick to it)

Fat loss is simple: Burn more than you eat.

But too big of a deficit = hunger, muscle loss, and failure.

I've helped thousands of people lose weight and I've seen every mistake.

These are the 10 worst fat-loss mistakes you don’t even realise you’re making.

1. Too much emphasis on training. Most people think more workouts = more fat loss.

But less is more. You should lift to maintain muscle while in a fat loss phase. Lifting shouldn't be driving your fat loss.

Your diet should be doing the work to get you in a calorie deficit.

15 fat loss secrets most people never figure out:

1. Walking is a fat loss cheat code. Walking is a fat loss hack hiding in plain sight.

It burns calories without hammering your body.

If you’re under 5k steps/day, work your way up to 10k+. It's a no-effort way to widen your calorie deficit.

I never train abs, but I did this in 90 days.

Read the 10 things I DID do so you can get shredded too.

Bookmark this thread for your summer cut 👇 1. Calorie deficit

No fat loss happens without a calorie deficit. I kept mine around 1000 calories a day - more aggressive than I’d usually recommend.
Lower calories can be tough to stick to, and most people fail when it’s too extreme.
Discipline is key here.

Diets fail because they’re not sustainable. 🧵

Here’s how to build a fat-loss plan you can actually stick to: 1. Start with Calories

→ Use a calculator to estimate your maintenance calories.

→ Subtract 300-500 calories for fat loss.

Here are 10 cheat codes I wish everybody knew: 1.
You are a product of your environment.
The easiest way to get in shape is to find a group where being in shape is the norm.
Find friends that hold you accountable.🧑‍🤝‍🧑

If I woke up tomorrow and wanted to lose 10kg as quickly as possible

Here is what I’d do - A 7 step guide ⬇️

PS A lot of people will disagree with my methods (I don’t care) Step 1

I would think about what realistically I'm going to be able to commit to in terms of how often I'll exercise and how many steps I'll do daily

This has to be realistic because if not I'm just setting myself up to fail before I've even begun

For example if I said

15 lessons from losing 15kg of fat.

1. Cardio is optional, not a requirement.

2. You don't need much lifting at all to maintain muscle. 3. You can lose a load of fat without ever eating boring, bland food.

4. Losing your excess fat will make you look WAY more muscular.

5. Trying to lose fat through exercise alone is a waste of time.

If you're a man over 24% body fat, read this thread.

2 minutes reading could add 20 years to your life. Stop focusing on your WEIGHT.

This is arse backwards.

Weight is meaningless. Body composition is FAR more important.

How much of your weight is muscle?

How much of it is fat?

THIS is meaningful.

These 5 tips will cure your skinny fat problem!

Thread 🧵👇🏻 A calorie deficit is needed to lose weight, this is a fact, but if this is the only thing you focus on, you'll end up losing muscle mass too and have that skinny fat look

Here are some tips to lose weight whilst preserving muscle mass 💪

***ATTENTION ANYONE LOOKING TO LOSE FAT***

Reading this 2 minute thread will help you lose fat quicker than ever before 🧵 First thing is first

To lose fat you HAVE to be in what's called a calorie deficit

If not it is IMPOSSIBLE and it will not happen

'WTF is a calorie deficit' I hear you ask??!!'

👇👇👇👇👇👇👇👇👇👇👇👇👇

7 reasons why drinking water can help you lose weight Now before you run and down a gallon of water in the hope that it'll make your belly smaller I need to be clear ...

Drinking water alone isn't going to magically reduce your body fat - sorry to break it to you!

But these are 7 genuine reasons why it can help

Here we go ...

Not eating a high protein breakfast will make losing weight harder 💯

Here are my TOP 7 high protein breakfasts 🤝

I have number 5 every day 😍 1. Eggs on toast

'I don't have time to make that in the morning'

Yes you do - get up 10 minutes earlier ffs

Being full and consuming a good amount of protein is more important than those 10 minutes - trust me !

4 eggs = 26g protein

2 x toast = more filling

Ketchup = 😍

*****BINGE EATING*****

If you are someone who often overeats/binges and you struggle to kick the habit - READ THIS THREAD

I’ve put together my 9 top tips that have helped 1000+ clients achieve amazing results 💥

Number 6 seems silly but it works! 1. If the food/s you often binge on aren't in the house to begin with then guess what - you are far less likely to eat them!

If this means getting someone else to do the shopping for you then 100% get someone else to do the shopping for you!

Take away your accessibility 💯

I dropped 15kg in 90 days to get SHREDDED for a shoot ✂️

Here are 10 things I did that can help you get shredded too 😏

You probably won’t believe number 5 😳 1. Calorie deficit

You cannot lose fat without being in a deficit - it’s impossible

For this 90 days I made sure I was in roughly a 1000 calorie a day deficit

Now this is a larger deficit than I would usually recommend to most people because

Paul dropped 14kg working with me in 12 weeks 🔥

Want to hear the best part?

He had ZERO equipment and ZERO gym memberships !

His pants also improved after 12 weeks as you can see !

He hated his dad bod and desperately wanted to change … here’s how we did it ⬇️ Paul contacted me because I had helped some of his mates see great results too via my online coaching

He filled in a lifestyle questionnaire to give me everything I needed to know in order to get him set up

Like all my clients I set him calorie, protein and step targets