Training
1. Keeping a record of your lifts in the gym to make progress is what eating and breathing is to staying alive
2. Men should train their lower body more, while women should train their upper body more
3. You don’t stop lifting weights because you get old, you get old because you stop lifting weights
4. Enjoyment in the gym is important but getting it done is necessary
5. Less muscle will equate to more body fat; more muscle will equate to less body fat
6. It’s not: what’s the best training programme to follow? It’s: what will keep me coming back to the gym?
7. ‘Before’ and ‘after’ photos are great, until you see the ‘after after’
8. Jogging to fat loss is what saying yes to that extra Jagerbomb at work drinks to your reputation is: a bad idea
9. Every great physique you see is built on years of lifting weights
10. You can’t buy, download, order, cheat, plagiarise, borrow or steal a great physique
11. You wouldn’t complete half of your training session so why only get half the amount of sleep you require?
12. Move more
13. If you’re not getting stronger, you’re not getting better; if you’re not getting better, you’re not getting stronger
14. Pro tip: lift weights
15. The times when you don’t feel like going to the gym are the times when you should go to the gym
16. Changing your workout every session is like doing shots at the bar: you may look cool but you’re really not helping yourself
17. Following Instagram models’ training advice is like getting financial advice from the guy who just won £25 on the lottery
18. Once you have mastered the art of losing body fat without losing muscle you will have unearthed a whole new world of possibilities as to how you can look
19. Lifting weights won’t make you ‘big and bulky’; in fact, quite the opposite
20. Your metabolism doesn’t slow because you age, it slows because you stop doing the necessary things as you age
21. The same exercises and rep ranges you use to build muscle should be the same exercises and rep ranges you use to lose body fat
22. The only thing you’ll build by making yourself sick each training sessions is your knowledge on how quickly you need to run to get to the toilet in time
23. The exercises you hate are the ones you should do
24. You can look ‘toned’ but you can’t ‘tone’ a muscle
25. You don’t need to do more, you need to do better
26. There is no such thing as an advanced or beginner training programme, only an advanced or beginner trainee
27. The exercise should fit you, you shouldn’t fit the exercise
28. If in doubt: push, pull, knee, hip, core, carry
29. The best exercise for fat loss is the one that enables you to get stronger, better, and good at turning up over and over and over again
30. Going to the gym is the only thing that when you do it, should feel like you shouldn’t be doing anything else
Nutrition
31. Trying to lose body fat without changing the way you eat is like trying to acquire a PhD without studying
32. Pro tip: no single food item, or food group, is the sole reason for fat gain
33. Change your environment and your environment will change you
34. Eating healthily takes practice and discipline just like riding a bike, practicing the piano, or writing does; so why are you expecting to do it in two weeks?
35. The best diet is the one you don’t know you’re on
36. Completely cut something out today to only overindulge on it later
37. Your diet should be restrained, not restrictive
38. You really can’t out-train a bad diet
39. You’ll have to go through thousands of iterations of your diet to unearth the best version that works for you. The problem? People stop searching after the first attempt
40. Fat loss success comes through increasing one thing and decreasing another, having more of something and less of something else, and achieving new and sacrificing old
41. Short periods of aggressive dieting should be interspersed with long periods of habit improvement
42. While ‘one won’t hurt’, the frequency of which you have the ‘one’ will
43. Everything works if you work
44. Focus on fat loss, not weight loss
45. No macronutrient split – whether that be low-carb, high-carb, low-fat, or high-fat – will override the law of calorie balance
46. If your way of eating creates a burning desire to return to your former eating habits, you’ve already lost
47. What you do every day matters more than what you do once in a while
48. Try the weekend diet: eat and drink on the weekends exactly as you do during the week
49. Paleo isn’t better than intermittent fasting which isn’t better than the carnivore diet which isn’t better than the ketogenic diet which isn’t better than the vegan diet which isn’t better than any other diet you can think of
50. If you don’t eat fruit because it contains sugar, but then consume a 2000-calorie pizza, burger and chips infested feast at the weekend, you’re missing the point
51. Healthy ≠ calorie-free
52. You’re probably consuming too many calories and probably not consuming enough protein
53. If a rule isn’t scientifically correct but ensures you stick to your diet, roll with it
54. Failures will reveal winning strategies
55. Sometimes you just gotta have the damn doughnut
56. Tracking your food intake closely for just a small period of time will open up your eyes as to how much you’re probably eating
57. Change your diet for a specific date and you’ll win once; change your diet forever and you’ll win again and again and again
58. Eat as little as possible while attempting to gain muscle and as much as possible while attempting to lose body fat
59. You are still in control of the choices you make, no matter where you are, what you’re doing, and what you’re having
60. Fat loss doesn’t happen by chance, it happens by preparation
Mindset
61. The more structure you have to your daily routine, the more freedom you have to your daily routine
62. The less spontaneous decisions you have to make when it comes to fat loss, the more progress you’ll make when it comes to fat loss
63. Relying on willpower to lose body fat is like relying on gambling to become a millionaire
64. Denial is the biggest roadblock to acquiring the physique you want
65. Setting yourself a target weight will only result in ultimate failure; what happens when you get there?
66. Overrated fat loss goals: body fat percentage, body weight, photos for Instagram. Underrated fat loss goals: increasing strength, improving as a person, practicing discipline.
67. Fat loss success arises from your priorities
68. Beware the moral licensing loophole: just because you’ve done something ‘good’, it doesn’t mean you can offset it with something ‘bad’
69. The ultimate fat loss mantra: just do something
70. Stop copying others; this is your race to run, your answer to create, your life to change, your body to transform
71. Most people treat their fat loss journey like a Monday-Friday, 9-5 job; in reality, it should be a 24/7 business
72. Unearth your roadblocks from the very beginning of your journey and you won’t become stuck along the way
73. It will take you longer to find the shortcut to success than by taking the long way around in the first place
74. Small changes that don’t produce immediate results are far more effective than drastic changes that do
75. How long it takes you to get to your desired body shape is far less important than ensuring you actually get – and stay – there
76. It – ‘it’ being whatever you want it to be – will always take longer than you think
77. The better you look the more effort you put in because the more effort you put in the better you look
78. You don’t need motivation, you need action
79. Fat loss should be viewed as an endeavour that leads to self-improvement, not to fill a void or find happiness
80. Stop focusing on how much you have to lose and start focusing on how much you can keep off
81. Pain is a pre-requisite to pleasure
82. Deprivation may lead to fat loss fast, but good habits will lead to fat loss forever
83. It’s easier to practice self-discipline when you don’t have to use it very often
84. If you want to be a fat loss winner, you have to think, talk, and act like a fat loss winner
85. Strategy will always trump willpower
86. Step out your comfort zone now, to acquire the body you want later
87. Hitting an ideal bodyweight won’t make you happier, just like you can be happier without hitting an ideal bodyweight
88. Repetition, boredom, and monotony may not be sexy, but are essential to be sexy
89. If you don’t like how things are, change them
90. Sacrifice + Struggle + Sweat = Success
Life
91. Naps are God’s gift to this earth
92. If you’re offended by something, it’s not because it was provocative but because you chose for it to be offensive
93. Read more
94. Learn how to dress properly
95. Time is your most valuable asset
96. Invest in yourself
97. Money isn’t everything, but it sure as hell can provide you with more freedom to do the things in life you want to
98. If you are wrong, admit it quickly and emphatically
99. Nothing is stronger than a man’s love for his football team
100. Social media can open up endless possibilities for your social life, love life, career, and mindset. It can also be the downfall to those very same things. Use it wisely.
101. If you don’t look back at yourself over the past year and think: ‘wow, what the hell was I thinking’, you aren’t growing or improving as a person
How To Win At Fat Loss
Download my FREE eBook on How To Win At Fat Loss and you’ll learn…
- Why everyone usually fails when it comes to trying to shed body fat
- Why you should be lifting weights
- Why calories are so important
- Why weighing yourself is a no-no
- Why mastering nutritional habits are the key to success
All so you can…
- Finally stop failing and start winning at fat loss
- Finally shed inches, drop dress sizes, and actually see a change for once
- Finally transform your body and mind so you’re not constantly battling those dieting demons
- Finally figure out how to lose the fat, keep it off, and flaunt the figure you’ve always dreamt of displaying