Start doing these 5 things to lose fat while sparing your hard earned muscle...

I haven't drank alcohol this year, and I intend to never drink again. Zero benefit, unnecessary for fun and made every area of my life worse. Who else is enjoying the booze free life?

The main reasons people cheat on their diets? 1. Boredom 2. Low satiety 3. Hunger/cravings 4. Environment 5. Low energy levels Solve these and you'll have a much better time losing weight.

Calories Protein Vitamins & minerals Why are these 3 things are the most important for your diet?

Here are 8 fantastic reasons to eat a lot more protein each day! Let me show you how this essential nutrient can help build your health, fitness & physique faster.

"I don't have time to eat healthy"... Everyone has time to batch cook a bunch of healthy ingredients once a week. Chicken, potatoes, eggs, rice, vegetables etc. Spend 1 hour every Sunday filling up containers to go in the fridge. This will make it 100x easier to eat healthy.

Meet Mariali 🇺🇸 She wanted to: ✅ Lose her belly fat ✅ Improve strength/fitness ✅ Feel better about herself What did she achieve in 90 days? 📉 Lost 17 lbs of unwanted fat 📈 Fitter & stronger in all of her gym lifts 🏆 Feels & looks incredible You can do the same!

Meet Eleanor ✍️ 🇬🇧 She wanted to: ✅ Lose 5 stone ✅ Boost her health, fitness & energy ✅ Workout only at home What did she achieve in under a year? 📉 Smashed her 5 stone goal 📈 Feels fitter, healthier & better than ever 🏆 Developed long-term habits Unbelievable!

Meet Tom 🇦🇺 He wanted to: ✅ Drop the belly fat ✅ Build his strength & fitness ✅ Improve his gym confidence What did he achieve in 6 months? 📉 Lost 39 lbs of unwanted fat 📈 Stronger in all main movements 🏆 Very comfortable in the gym Do you need help too?

Meet Noa 🇨🇦 She wanted to: ✅ Greatly reduce her body fat ✅ Improve her confidence ✅ Stop making excuses 📉 Lost 54 lbs of unwanted fat ⬆️ Feels & looks the best she has in years ⚡ Increased her energy, mood & happiness

Meet Jason! 🇬🇧 Jason 🇬🇧 🇷🇺 🇮🇱 has smashed the first 5 weeks of his fat loss programme! - Lost 10 lbs of unwanted belly fat - Fitter and stronger in the gym - Looks, feels and performing a lot better - All alongside his demanding job and schedule We're both delighted so far!

Meet Satvik 🇺🇸 He needed help losing weight while working a sedentary, office-based job, while struggling with food cravings. 📉 Lost 23 lbs of unwanted fat 💪🏻 Fitter, stronger with higher energy levels ⚡️ Looks and feels incredible You could achieve the same.

Meet Jim 🇺🇸 What has he achieved with my online coaching? 🔥 Dropped 20 lbs of fat 💪 Fitter and stronger in the gym ⚡ Looking, feeling and performing a lot better 👍 Delighted with his results so far This could be YOU next.

Unpopular fact: Supplementing creatine isn't going to help if your diet and sleep are both shit.

When it's ok to skip the gym: Exhausted, sick, drunk, hungover, or you have important plans. When it's not OK to skip the gym: Hungry, inconvenienced, not in the mood, or you've had a bad day at work.

If you could push a button and everyone on earth would become lean, fit and healthy, would you push it?

Food that contains more water is going to fill you up the most. Meat, eggs, dairy, fruit, and vegetables. Get the majority of your diet from these foods to make weight loss easier.

Underrated sleep hack: Not having lots of things on your mind.