Afleveringen
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In this episode, I’m joined by fitness coach Daniel Yores—just weeks after his wedding—to chat about nutrition, training, and the mindset needed for fat loss. We dive into how Daniel prepped for his big day, how things are changing now that he's married, and why most people wait too long to start their fitness journey.
You’ll also learn:
✅ What aggressive fat loss phases are and when they’re appropriate
✅ The #1 mistake people make during and after a diet
✅ Whether steps and cardio are essential
✅ What to do if you’re starting your journey morbidly obese
✅ And why having a plan after your calorie deficit is essential for long-term successIf you're stuck in start-stop cycles or unsure whether an aggressive fat loss phase is right for you, this is a must-listen.
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Daniel's XTimestamps:
00:32 Who Is Fitness Coach Daniel Yores?
01:00 Daniel’s Wedding & Life Update
03:13 How Does It Feel to Be Married?
04:33 Will Daniel’s Training and Nutrition Change Post-Wedding?
08:45 What Daniel Did with His Fitness & Nutrition Leading Up to the Wedding
14:48 Leo’s 2025 Fat Loss Journey – Reflections & Wins
18:31 Why Waiting for the Perfect Moment Is a Mistake
20:09 Aggressive Fat Loss Phases – What They Are & When to Use Them
25:28 Why You Need Realistic Expectations During Fat Loss
30:03 The Most Common Mistake in Aggressive Fat Loss Phases
31:08 How to Start an Aggressive Fat Loss Phase the Right Way
36:04 Are Steps and Cardio Required for Fat Loss?
39:05 Daniel’s Experience Walking 50,000 Steps a Day
42:03 Fat Loss Advice for Morbidly Obese Individuals Considering Aggressive Approaches
45:05 Why Aggressive Fat Loss Isn’t Ideal Most of the Time
47:20 Most People Don’t Plan for What Happens After the Calorie Deficit
49:53 Where to Stay in Touch with Daniel Yores
50:18 Daniel’s Favourite Social Media Platform Right Now -
In this Q&A episode, I answer questions about sustainable fat loss, motivation, food quality, and how to keep the weight off long-term. I also share my personal takes on life, sports, and memorable meals.
Here’s what you’ll learn:
✅ How to maintain your fat loss results without rebounding
✅ Whether low-carb or keto diets are effective long-term
✅ If you should train when you feel tired or run-down
✅ How to handle workouts and nutrition while travelling
✅ How to adjust your nutrition when switching from fat loss to maintenancePlus, I share the sport I wish I could master instantly, the best meal I’ve ever had, and the underrated fitness tip that’s changed results for many of my clients.
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Free Fitness GuidesTimestamps:
00:11 Intro – Real-Life Fitness Questions Answered
00:25 How to Avoid Regaining Weight After Fat Loss
03:37 How to Help Someone Who Starts Strong But Loses Momentum
05:36 Something I’ve Changed My Mind About in the Last Few Years (Outside of Fitness)
08:23 Is It Okay to Train When You’re Tired or Run-Down?
09:41 Low-Carb & Keto Diets – Do They Work for Fat Loss?
11:15 If I Could Instantly Be Great at Any Sport…
12:35 How to Approach Fitness While Travelling or on Holiday
15:01 Do You Need to Train to Failure to Build Muscle?
16:32 The Most Memorable Meal I’ve Ever Had (And Why)
17:48 How to Adjust Nutrition When Moving From Fat Loss to Maintenance
19:19 Is the 10,000 Steps a Day Rule Legit or Overhyped?
21:32 A Personal Rule I Live By That Most Don’t Know
22:42 How Important Is Tracking Food Quality (Not Just Calories)?
23:43 If I Could Spend a Day With My Younger Self…
25:19 One Underrated Fitness Tip That Changed Everything for My Clients
26:43 Final Thoughts & Episode Wrap-Up -
Zijn er afleveringen die ontbreken?
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In this Q&A episode, I break down common fat loss and training myths—like whether you really need to lift heavy to “tone up” and whether pre-workouts are worth the hype. I also answer questions about full-body vs. split workouts, recovering well, and how to feel more confident in the gym.
Here’s what else I speak about:
✅ What matters more for fat loss—diet or movement?
✅ Is eating the same meals every day okay?
✅ Bare minimum fitness strategy for people with busy jobs
✅ How to spot the difference between a plateau and just needing patience
✅ How I’d help someone intimidated by the gym environmentSign up To Become A 1-1 Online Fitness Member
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Free Fitness GuidesTimestamps:
00:11 Intro – Answering Your Fat Loss & Lifestyle Questions
00:27 Do You Have to Lift Heavy to Tone Up?
02:03 What Matters More for Fat Loss: Diet or Movement?
03:39 A Normal Thing I Irrationally Hate
04:56 Is It Okay to Eat the Same Meals Every Day?
07:01 How to Know If You’re Recovering Well Between Workouts
08:37 If I Had to Delete One App Forever…
10:36 Full-Body Workouts vs Splits – Which Is Right for You?
12:00 How to Help Someone Who Feels Intimidated by the Gym
14:28 A Weird Food Combo That Works
15:44 Are Pre-Workout Supplements Worth It or Overhyped?
17:39 The Bare Minimum for Progress with a Busy Schedule
19:32 Something Small I Did Recently That Made My Day Better
21:25 The Difference Between a Plateau and Needing More Patience
22:26 Where I’d Go for a One-Month Digital Detox
23:44 One Thing I Wish More People Knew About Fat Loss
25:59 Final Thoughts & Takeaways -
In this Q&A episode, I tackle some of your most common fitness and mindset challenges—from what to do when you’ve lost motivation to how to tell if you’re doing too much cardio and why you’re not seeing results despite working out and eating “pretty well.”
You’ll also learn:
✅ How to handle evening cravings without derailing progress
✅ The difference between training for aesthetics vs performance
✅ What your workouts should look like if you can only train twice per week
✅ Whether intensity techniques like drop sets and rest-pause sets are worth your time
✅ And how important tempo is in resistance trainingPlus, I share personal takes on comfort shows, forgotten hobbies, underrated recovery tips, and a city I’d live in for life.
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Free Fitness GuidesTimestamps:
00:11 Intro – Answering Your Fitness, Nutrition & Lifestyle Questions
00:25 What to Do If You’ve Lost Motivation But Still Want to Reach Your Goals
01:31 How to Handle Evening Cravings Without Derailing Progress
03:09 A Hobby I Used to Love But Don’t Do Anymore
04:51 How to Tell If You’re Doing Too Much Cardio for Your Goals
06:39 Training for Aesthetics vs Performance – What’s the Difference?
07:45 My Current Go-To Comfort Show, Movie, or Game
08:38 Best Workout Structure If You Can Only Train Twice a Week
10:46 Does the 80/20 Eating Approach Work?
12:17 A Random Piece of Advice That Stuck With Me for Years
14:10 Rest-Pause Sets, Drop Sets & Other Intensity Techniques – Worth It?
15:54 How Important Is Tempo in Resistance Training?
17:22 If I Had to Live Somewhere Other Than Lisbon, It Would Be…
19:44 A Recovery Method People Focus Too Much On (And What Matters More)
21:11 Something I Enjoy Now That Younger Me Would Have Found Boring
22:34 What to Do If You’re Working Out, Eating “Pretty Well,” But Seeing No Progress
26:03 Final Takeaways & Closing Thoughts -
In this Q&A episode, I answer a wide range of fitness, nutrition, and lifestyle questions—from how to track progress when the scale isn’t moving to whether high-rep or low-rep training is better for your goals.
You’ll also learn:
✅ How to build muscle without a gym
✅ If body fat percentage measurements are worth it
✅ What to do in social situations when food is involved
✅ How much stress and sleep affect your progress
✅ Where beginners should start with strength trainingPlus, I dive into guilty pleasures I’m not guilty about, nostalgic smells, €1,000 shopping sprees, and the fictional universe I’d love to live in for a week.
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Free Fitness GuidesTimestamps:
00:11 Introduction – Let’s Dive Into Your Fitness & Lifestyle Questions
01:21 How to Track Progress if the Scale Isn’t Changing
03:39 High-Rep vs Low-Rep Training – When Should You Use Each?
05:21 A Guilty Pleasure I’m Not Guilty About at All
08:30 The Best Way to Build Muscle Without a Gym
10:38 Body Fat Percentage Measurements – Useful or Pointless?
12:10 The Fictional Universe I’d Love to Visit for a Week
13:35 The Most Overrated “Healthy” Food People Rely On
15:40 Navigating Social Eating Situations Without Derailing Progress
18:51 A Smell That Instantly Brings Back a Memory
19:39 Where Complete Beginners Should Start With Strength Training
22:02 Should You Adjust Training Based on Sleep Quality?
24:20 One Tiny Thing That Always Makes My Day Better
25:49 How Stress Affects Fat Loss & Ways to Manage It
28:05 What I’d Do If I Had €1,000 to Blow in 24 Hours
29:08 One Non-Workout Habit That Helps My Clients Get Results
31:07 Final Thoughts & Key Takeaways -
In this Q&A episode, I answer ten of your questions on fat loss, strength training, protein intake, and staying consistent on weekends—plus a few fun personal ones too.
Here’s what I cover:
✅ Why weekends derail so many fitness journeys—and how to fix it
✅ How to know when it’s time to increase weights in the gym
✅ The difference between training for strength vs muscle
✅ Easy ways to boost protein intake without supplements
✅ Do you need to count macros, or is tracking calories enough?I also share my personal workout structure, a €50 purchase that surprised me, and a movie quote that randomly pops into my head more than it should.
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Free Fitness GuidesTimestamps:
(00:11) Intro – Your Fitness & Lifestyle Questions Answered
(01:49) Why People Fall Off Track on Weekends & How to Fix It
(04:26) How to Know When to Increase Your Weights in the Gym
(05:40) If I Could Instantly Learn an Instrument, I’d Pick...
(06:36) Easy Ways to Boost Protein Without Supplements
(09:26) Strength vs Muscle: What’s the Difference in Training?
(11:06) A Movie Scene or Quote I Randomly Think About a Lot
(13:39) Do You Need to Count Macros or Are Calories Enough?
(15:59) How I Personally Structure My Workouts These Days
(17:21) My Most Unexpectedly Useful Purchase Under €50
(18:24) Is “Clean Eating” Helpful or Just Clever Marketing?
(21:33) Final Thoughts & Key Takeaways -
In this Q&A episode, I answer ten of your most common fitness and lifestyle questions—covering topics like building muscle without getting bulky, why soreness isn’t always a sign of a good workout, and how to balance enjoying food while still progressing in fat loss.
I also dive into:
✅ How often to switch up your workout routine
✅ The real reason people don’t see results despite “doing everything right”
✅ The importance of exercise order in your workouts
✅ Whether fasting is useful or just unnecessary
✅ And a few fun ones—like the childhood game that still holds up today and the subject I’d love to master if it wasn’t fitnessSign up To Become A 1-1 Online Fitness Member
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Free Fitness GuidesTimestamps:
00:13 Introduction – Let’s Dive Into Your Fitness Questions
00:27 How to Build Muscle Without “Getting Bulky”
03:44 How Often You Should Change Your Workout Routine
05:42 A Random Habit That Makes My Day Better
09:51 Why You’re Not Seeing Results Even If You’re Doing Everything Right
13:22 How Important Is the Order of Exercises in a Workout?
16:06 If I Could Instantly Master a Non-Fitness Subject, What Would It Be?
17:02 Fasting: Helpful Tool or Unnecessary?
19:33 Is Soreness a Good Indicator of Workout Effectiveness?
21:05 A Movie or Game From My Childhood That Still Holds Up
22:51 How to Balance Enjoying Food While Losing Fat
25:34 Final Thoughts & Key Takeaways -
In this Q&A episode, I answer your questions about weight loss, muscle gain, motivation, and consistency.
Some of the key topics in this episode:
✅ How much sleep actually impacts fat loss and muscle growth
✅ The truth about losing belly fat
✅ Can you really build muscle with resistance bands?
✅ Why tracking steps matters more than you think
✅ How to deal with hunger in a calorie deficitPlus, I answer some fun lifestyle questions like a childhood memory that still makes me laugh, what I’d do with a time machine, and a random topic I could talk about for hours that has nothing to do with fitness.
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Free Fitness Guides00:11 Introduction – Your Questions, My Answers
02:01 Advice for People Who Keep Restarting Their Fitness Journeys
03:48 How Much Sleep Affects Fat Loss & Muscle Gain
07:14 A Childhood Memory That Still Makes Me Laugh
09:03 What to Focus On If You Want to Lose Belly Fat
10:40 How Important Is Tracking Steps for Fat Loss?
13:20 If I Had a Time Machine, Where Would I Go First?
15:15 Fitness Advice That’s Technically True but Misunderstood
17:39 Can You Build Strength & Muscle with Resistance Bands Alone?
20:26 A Random Topic I Could Talk About for Hours
23:13 How to Manage Hunger While in a Calorie Deficit
24:31 Final Thoughts & Takeaways -
In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering how to stay lean without obsessing over calories, the best way to train with limited time, and whether late-night eating really leads to fat gain.
Some of the key topics I discuss:
✅ How to know if your workout routine is effective
✅ The best way to get stronger with minimal training
✅ A fitness rule that annoys me & why it needs to go
✅ Are there any overrated exercises for muscle growth?
✅ How to build muscle with just 3 workouts per weekPlus, I share some fun personal insights, like an underrated everyday luxury, a skill I’ve picked up that people might not expect, and the one travel experience I’d relive if I could.
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Free Fitness GuidesTimestamps:
00:11 Introduction – Answering Your Fitness & Lifestyle Questions
02:12 How to Stay Lean Without Obsessing Over Every Calorie
03:41 How to Know If Your Workout Routine Is Actually Effective
05:01 An Underrated Everyday Luxury That More People Should Appreciate
06:57 Best Way to Get Stronger With Minimal Training Time
09:35 A Fitness Rule That Annoys Me (And Why It’s Wrong)
10:44 A Travel Experience I’d Relive If I Could & Why
13:23 Does Eating Late at Night Really Lead to Fat Gain?
15:40 Are There Any Overrated Exercises for Building Muscle?
17:37 A Skill I’ve Picked Up That People Might Not Expect
21:25 How to Build Muscle With Just 3 Training Days per Week
24:08 Final Thoughts & Takeaways -
In this Q&A episode, I answer your top fitness, nutrition, and lifestyle questions, covering everything from eating out without ruining your fat loss progress to whether supplements are necessary.
Some of the key topics I discuss:
✅ How to recover properly from workouts
✅ The biggest muscle-building mistakes people make
✅ Can you lose fat and build muscle at the same time?
✅ Better ways to improve conditioning if you hate traditional cardio
✅ A training method I used to believe in but no longer doPlus, I share some fun personal takes, including a place that completely surprised me, who I’d swap lives with for a day, and a piece of technology I couldn’t live without.
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Free Fitness GuidesTimestamps:
(00:20) Introduction – Answering Your Fitness & Lifestyle Questions
(00:52) How to Eat Out Without Messing Up Fat Loss Progress
(02:46) How to Know If You’re Recovering Properly From Workouts
(03:42) A Place I Visited That Completely Surprised Me
(05:19) The Biggest Muscle-Building Mistake People Make
(07:08) Are Supplements Necessary, or Can You Get Everything From Food?
(09:08) Who I’d Swap Lives With for a Day & Why
(11:02) Body Recomposition: Can You Lose Fat & Build Muscle at the Same Time?
(12:31) A Training Method I Used to Believe In But No Longer Do
(15:11) A Piece of Technology I Couldn’t Live Without
(17:41) If You Hate Traditional Cardio, Here’s How to Stay Active
(19:43) Final Thoughts & Takeaways -
In this episode, I sit down with fellow fitness coach Patrick DiBello to dive into a wide range of fitness, nutrition, and gym culture topics. From breaking strength myths to gym filming etiquette.
Some of the key topics we discuss:
✅ Why most people are stronger than they think
✅ The right way to film in the gym without annoying others
✅ Breaking gender myths in exercise & strength training
✅ How the gym builds one of the best communities
✅ Store-bought bread vs. fresh bread – the great debatePlus, Patrick opens up about celebrating two years marijuana-free, and we talk about why burning bridges in fitness (or life) is never a good idea.
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Free Fitness GuidesTimestamps:
(00:44) Introduction – Who Is Fitness Coach Patrick DiBello?
(03:33) The Importance of Not Burning Bridges in Fitness & Life
(10:11) Why Most People Are Stronger Than They Think
(16:16) Patrick’s Journey: Celebrating Two Years Marijuana-Free
(33:33) How to Film in the Gym Without Being Rude
(40:00) Store-Bought Bread vs. Fresh Bread – A Fun Nutrition Debate
(45:28) Why the Gym Is One of the Best Community Spaces
(55:18) How to Stay in Touch with Patrick DiBello -
In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from losing fat without tracking calories to whether cheat meals help or hurt your progress.
Some of the key topics I cover:
✅ How to know if you're training hard enough to build muscle
✅ The biggest diet myth people still believe
✅ How to adjust training & nutrition for staying lean after 40
✅ The best way to make progress at home with minimal equipment
✅ How much cardio do you need for fat loss?Plus, I dive into some fun topics, like a book, movie, or show that stuck with me, a hobby I’ve always wanted to learn, and the historical or fictional character I’d love to have dinner with.
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Free Fitness GuidesTimestamps:
(00:30) Introduction – Answering Your Fitness & Lifestyle Questions
(01:03) Best Way to Lose Fat Without Tracking Calories
(02:53) A Book, Movie, or Show That Stuck With Me
(05:39) How to Know If You're Training Hard Enough to Build Muscle
(07:33) The Biggest Diet Myth People Still Believe
(08:52) A Historical or Fictional Character I’d Love to Have Dinner With
(11:07) How to Adjust Training & Nutrition for Staying Lean Over 40
(12:25) Are Cheat Meals Useful or Do They Slow Progress?
(14:13) A Hobby or Skill I’ve Always Wanted to Learn
(15:56) Best Way to Make Progress at Home With Minimal Equipment
(16:42) How Much Cardio Do You Need for Fat Loss?
(17:42) Final Thoughts & Takeaways -
In this Q&A episode, I answer ten of your biggest fitness, nutrition, and lifestyle questions, covering everything from breaking a fat loss plateau to whether you can build muscle without lifting weights.
Some of the key topics I discuss:
✅ How to know if you're really in a calorie deficit
✅ The best strength training exercises for beginners
✅ How much protein do you actually need?
✅ A common fitness myth that needs to die
✅ How to stay motivated when progress feels slowPlus, I share a random fact you might not expect, the language I’d instantly master if I could, and a food I could eat every day without getting tired.
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Free Fitness GuidesTimestamps:
(00:35) Introduction – Answering Your Fitness & Lifestyle Questions
(00:52) Fastest Way to Break Through a Fat Loss Plateau
(02:09) If I Could Instantly Master a Language, Which One Would It Be?
(03:45) How to Know If You're Actually in a Calorie Deficit
(05:05) Best Strength Training Exercises for Beginners
(06:17) A Food I Could Eat Every Day Without Getting Tired
(07:40) How Much Protein You Really Need for Fat Loss & Muscle Growth
(09:33) A Common Diet Trend or Fitness Rule That’s Actually Unnecessary
(11:16) A Random Fact About Me That Might Surprise You
(14:12) How to Stay Motivated When Progress Feels Slow
(16:13) Can You Build Muscle Without Lifting Weights?
(17:27) Final Thoughts & Takeaways -
In this Q&A episode, I answer your fitness, nutrition, and lifestyle questions, covering everything from building muscle while losing fat to the best way to train in just 30 minutes.
Some of the key questions I dive into:
✅ Can you get stronger while losing fat?
✅ What’s an underrated habit for long-term fat loss?
✅ Are gym machines good for muscle growth?
✅ What’s my honest take on intuitive eating for fat loss?
✅ How to stay consistent when life gets stressful?Plus, I share some personal takes, including a place I’d love to visit, an overrated show or anime, and where I’d live if I could never leave. If you’re looking for straight-to-the-point fitness answers, this one’s for you!
Watch the 'Fitness in 5' YouTube Series Here
Sign up To Become A 1-2-1 Online Fitness Member
Buy My Book, 'Your Fat Loss Journey Starts Here'
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Free Fitness GuidesTimestamps:
(00:13) Introduction – Answering Your Fitness & Lifestyle Questions
(01:45) Advice I’d Give My Younger Self About Fitness & Nutrition
(03:27) Can You Build Strength While Losing Fat?
(06:13) A Travel Destination I Haven’t Visited Yet But Want To
(07:32) How to Train for Fat Loss & Muscle Retention in 30 Minutes
(09:31) An Underrated Habit for Long-Term Fat Loss Success
(11:57) A Movie, Show, or Anime I Think Is Overrated
(13:54) My Honest Take on Intuitive Eating for Fat Loss
(15:32) Are Gym Machines Good for Muscle Growth?
(16:47) If I Could Only Live in One Country Forever, Where Would It Be?
(19:53) How to Stay Consistent With Fitness When Life Gets Stressful
(21:32) Final Thoughts & Takeaways -
Some days, you don’t feel like showing up. Whether it’s fitness, fat loss, or any goal you’re working toward, there will be moments when you’re unmotivated, unsure, or just not in the mood. But consistency is about turning up anyway—and that’s exactly what I’m doing in this episode.
Today, I had no idea what to talk about. But instead of skipping, I decided to share the exact lesson I want you to apply to your fitness journey: showing up even when it’s not perfect. Progress isn’t about having A+ days all the time—it’s about sticking with it, even when your effort is a C or D.
If you’ve ever struggled with staying consistent, this episode is for you.
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Free Fitness GuidesTimestamps:
(00:20) Why I Had No Idea What to Talk About Today
(01:34) What Real Consistency Looks Like (And Why It Matters)
(03:45) A Day Out in Lisbon: My Market Experience
(04:36) How Markets Can Be Great for Finding Second-Hand Gems
(06:06) Final Thoughts – Wrapping Up -
I recently launched a new YouTube series called ‘Fitness in 5’, where I break down key fitness and fat loss topics in five minutes or less. In this episode, I introduce the series and share the audio versions of the first five episodes, covering everything from losing belly fat to why some people don’t lose weight in a calorie deficit.
You’ll get quick, no-nonsense answers to some of the biggest fat loss questions, including:
✅ Does eating healthy automatically lead to fat loss?
✅ Can you lose fat without tracking calories?
✅ Should you cut out carbs to lose weight?
✅ Why am I not losing weight in a calorie deficit?This episode is for you if you’re looking for straight-to-the-point fitness advice.
Watch the Full Series on YouTube Here
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Free Fitness GuidesTimestamps:
(00:15) Introduction – My ‘Fitness in 5’ YouTube Series
(02:35) How to Lose Belly Fat (The Truth)
(08:03) Does Eating Healthy Automatically Lead to Fat Loss?
(11:45) How to Lose Body Fat Without Tracking Calories
(16:03) Should You Cut Out Carbs to Lose Fat?
(20:23) Why You’re Not Losing Fat in a Calorie Deficit
(25:11) Takeaway Message & Where to Watch ‘Fitness in 5’ -
Calorie tracking is one of the most effective tools for fat loss and nutrition awareness, but many people either overcomplicate it or make key mistakes that stall their progress. In this episode, I break down the most common questions around calorie tracking, from whether you should eat back burned calories to how to log your food accurately.
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Free Fitness GuidesTimestamps:
(00:12) Introduction – How to Track Calories the Right Way
(01:18) New 1-2-1 Online Fitness Member Sign-up Page
(04:16) The Amount of Work that Goes into a Small Business
(05:32) Should You Eat Back Calories Burned?
(07:04) Choosing the Right Units for Accurate Calorie Tracking
(07:44) How Consistent Do You Need to Be With Tracking?
(09:21) Determining Your Ideal Calorie Intake (Free Calculator)
(11:58) Why You’re Not Seeing Progress With Calorie Tracking
(16:22) Weighing Food Raw vs. Cooked – Which One’s Best?
(17:05) Is Calorie Tracking Too Much Effort?
(18:49) When to Stop Tracking Calories (Optimal Duration)
(20:08) How to Track Calories When Eating Out
(21:45) Is Calorie Tracking for Everyone? Final Thoughts
(22:10) Check Out my Online Coaching Page! -
In this episode, I share two powerful lessons that shifted how I view fitness forever. First, a surprising question from a gym member in 2019 made me rethink why fitness is a lifelong journey. Then, my BJJ dojo moving further away revealed why taking action now makes progress easier—while waiting makes it more challenging. If you’ve ever struggled with consistency or motivation, this episode will help you change how you see your fitness journey for good. Plus, check out my book in the show notes—it’s about making fat loss sustainable and realistic for life.
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Free Fitness GuidesTimestamps:
(00:12) Introduction: Turning up When You Don’t Feel Like it
(03:24) Story #1: A Gym Member’s Question That Changed My Mindset
(05:12) Lessons from Brazilian Jiu-Jitsu: The Power of Consistency
(05:41) What This Means for Your Fat Loss Approach
(07:32) Story #2: How My BJJ Dojo Moving Further Away Changed Everything
(08:58) The Problem with Waiting Until Things Get Worse
(09:47) Grab My Book to Make Fat Loss Sustainable for Life -
Is fat loss harder in your 30s? In this episode, I debunk the myth of a “slowing metabolism” and dive into the real reasons why weight loss feels tougher as you get older. From career pressures to busier schedules and changes in lifestyle, I’ll explore the challenges—and share actionable tips to help you succeed. Learn how to incorporate strength training, set a step goal, optimise your environment, and manage nutrition, all while navigating a hectic life.
Sign up To Become A 1-2-1 Online Fitness Member
Buy My Book, 'Your Fat Loss Journey Starts Here'
Sign-up For My Free 14-Day Fat Loss Kick-Starter
Instagram Post Announcing My BJJ Graduation
My Instagram
My X
My Threads
My YouTube Channel
Free Fitness Guides
Timestamps:
(00:11) Why Fat Loss Feels Harder in Your 30s
(01:03) I Got My Brazilian Jiu-Jitsu Blue Belt
(02:20) Obsess Over The Correct Habits
(04:53) The Importance of Convenience for Consistency
(07:09) Why Losing Weight Feels More Challenging After 30
(08:16) How Increased Income Impacts Eating Habits
(09:34) Juggling Kids and Fitness Goals
(10:52) How Career Demands Can Hinder Fat Loss
(11:59) Why Life Feels Busier in Your 30s
(12:48) Summary of Challenges Impacting Fat Loss
(15:39) Strength Training: A Fat Loss Essential
(16:53) Protein Goals for Fat Loss Success
(18:21) Setting a Step Goal to Stay Active
(19:30) How to Optimise Your Environment for Better Choices
(21:14) Managing Alcohol for Effective Fat Loss
(22:25) Summary of Actionable Fat Loss Tips
(23:30) Free 14-Day Fat Loss Kickstarter and Closing
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The fitness industry is packed with both golden nuggets and total nonsense. In this episode, I break down some of the best and worst bits of advice I’ve received over the years—so you don’t have to waste time figuring it out yourself. I share key lessons that helped me and my 1-2-1 online fitness members see real results, from the importance of strength training over excessive cardio to why consistency beats perfection.
Sign up To Become A 1-2-1 Online Fitness Member
Buy My Book, 'Your Fat Loss Journey Starts Here'
Sign-up For My Free 14-Day Fat Loss Kick-Starter
My Instagram
My X
My Threads
My YouTube Channel
Free Fitness Guides
Timestamps:
(00:10) Introduction – The Best & Worst Fitness Advice I’ve Received
(01:47) Leave a Review!
(02:54) Deleting Social Media Apps
(03:54) The Polarisation of American Politics
(05:38) Switching to the Desktop Version of Apps
(11:12) The Best & Worst Fitness Advice I’ve Ever Received
(11:39) Best: Strength Training Over Cardio for Fat Loss
(13:19) Worst: “Macros Are All That Matter”
(15:37) Best: Consistency Beats Perfection
(17:26) Worst: You Don’t Need a Workout Program
(20:06) Best: Focus on Behaviours, Not Just Outcomes
(21:42) Worst: Fasted Workouts Burn More Fat
(22:58) Recap & Key Takeaways
(23:24) Conclusion & 14-Day Fat Loss Kickstarter
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