I’m going to skip right to the meaty stuff. The stuff that many of the people who seek me out privately want addressed in their initial consult.


We need to be honest and get right down to the nitty gritty.


If you’re wanting to start seeing results in your body and performance, then you’re going to need to do ALL of these right away.




I told you I was going to get to the meaty stuff, didn’t I?


The long and the short of it is that you’re going to have to get comfortable with being uncomfortable. To get somewhere you want, you’re going to have to travel through places you’ve never been. You’re going to need to sweat in the gym, breathe a lot harder than ever, and push your body and brain to limits it hasn’t seen before. If it scares you, then congratulations…you’re human!


We’re lazy creatures by nature, and will always choose the path of least resistance.


This is all too relevant for the travel you’re going to need to commit to in reaching these news goals. It’s just how it has to be. There is no shortcut nor is there a sneaky backdoor, because I’ve looked for it and I’ve still been left empty handed. That being said, the fitness industry marketing that’s coming out these days is utterly shameless with people trying to convince awesome people like YOU that there is a short cut.


I can bet you the shirt on my back that this is not the case. If there was a short cut, I’d of told you about it by now.


A program that I like to get my clients on initially when they’re searching for some solid results as well as an introduction to training is the German Body Composition. Click that link and have a look at what I’m talking about.


The other type of training that always breeds phenomenal results is going to the gym and lifting some very, very heavy weights. It’s been proven from years of use and amazing results that lifting heavy weight and putting stress on the body (calculated stress, that is) will breed a physiological adaptation. There are many ways to do this, but the easiest is just to pick up a heavy weight with great form over and over again. I remember working with one of my star students Nick Emmerton out of Strive Performance  and seeing the amazing transformation he went through just lifting heavy weights, eating meat, eating fruit and an awful lot of vegetables. He got leaner and a hell of a lot stronger.



Big Nick




I give most people a little lee-way these days with the ol’ cliche of “you don’t know what you don’t know.” That being said, there is so much information on the Internet lately written by people with at least half a brain that actually highlights this point, as well as shows the results from this type of training.


Putting on muscle is a lot harder than most people realize (if you’re just thinking lifting weight and eating. There is much more of a science to it) and muscle almost seems to be the latest bad guy in the war of obesity.




This point is probably the one main reason why I’ve been in a job for the last 10 years. People still truly believe that to lose weight you need to starve yourself and become miserable while developing a horrible relationship with food.


It’s much easier, simpler, and far more enjoyable than that.


All you need to do is change your thinking about what food really is. It’s fuel. It’s something to put in your body to fuel yourself for movement and existence; it is sustenance. If you have these three things in place then you’ll be kicking ass very shortly.


The food you eat (sorry, fuel!) needs to be in line with what you’re trying to achieve. If fat loss is your goal, then we’re going to need to think about these things going forward.

  • How much protein, carbohydrates and fats we’re eating
  • Our total daily energy expenditure including exercise and movement (TDEE)
  • How much energy we use at rest (BMR)
  • The times we’re eating these foods
  • The make up of the food (some foods use more energy than what’s actually inside of them)
  • What our body tolerates and is sensitive to (in a good way and bad way)


…and the list goes on.


As you can see, there are a lot of variable to play with. But they are all vitally important when aiming for a better body composition and a longer health goal. The problem is that to reach your TDEE, most people aren’t eating enough to begin with. I know I’ve been caught in this trap a number of times. Using an App like MyFitnessPal can work really well in allowing you to see exactly how much you’re eating.


Simply put, targeting your TDEE will allow you to stay where you are and maintain what’s going on. From there, once you’ve reset your metabolism and digestion, you can then create a deficit moving forward. I would note that creating a deficit from your TDEE of about 10% will still see you drop weight, but will allow you to have more energy, more focus, drive, libido, and strength in both a physical and mental setting.


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We know from the current literature as well as from (everyone’s) first hand experience that if we don’t sleep properly and don’t get our bedtime routine in order, we’re going to end up tired, lethargic, forgetful, insulin resistant, grumpy, fat, angry, and depressed.


I don’t know about you, but those are all superb reasons why you should hit the snooze button and go back to dream land!


Because sleep is something we know we’ll always get to at the end of the day, we don’t place nearly enough value on it. We know when we’ve had dinner and we’re sitting in front of the TV that the next logical step in our evening’s proceedings is to slip into bed and get ready for the next day (or dread the day depending on what your thoughts are on work).


The long and the short of it is that your sleep is just as important as your training.  The reason is that sleep is how your body naturally regenerates itself.  It’s during this time that not only your muscles, but also your organs, brain tissue, and even cells, as well as every other physiological system, repairs itself so that it can keep up with the activities of tomorrow.  Not allowing yourself a proper deep sleep is robbing yourself of your body’s natural healing properties.  If you don’t let your body recover, how do you expect to back up a really tough training session in the gym, a really important meeting in the boardroom, or simply be able to keep up with kids?


It’s a pretty obvious answer, isn’t it?


Fun Fact:  Did you know that in POW camps in Vietnam and World War II, they would often prevent people from sleeping as a form of torture. It has the same effect on the body as if you are extremely drunk.  So if you choose to be a total goofball and not invest in some proper shut eye, then you will be simply doing yourself a disservice.





This is something I’ve used with all of my clients in their strength training programs. The beauty of the high intensity sessions (HIIT) is that you don’t have to be at a gym. You can be in your home, office, front yard or at your mothers house. It doesn’t really matter where you’re at.

There is a very important key point to the HIIT…


You need to work at 100% of your maximal effort for at least 30 seconds. If you were to do 30 seconds of maximal effort followed by 30 seconds of work for a total of 10 rounds, you’d not only be knackered but also in better fat loss condition than if you walked for 30 mins on a treadmill. I’ll give you a couple of ideas of what you could do.



Squat jumps

Burpees (personally, these are the devil but very good)

Jump lunges

Push ups

Pull ups

Sprints (uphill, downhill, flat land)

Tuck Jumps


Only to name a few!




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