Weight loss: Eating less of the same diet, low protein, no weights, endless cardio and feeling like shit. Fat loss: Eating more whole foods, high protein, lifting heavy, some cardio and feeling a lot better.

Fat loss priorities are maximising nutrition, hydration, sleep, calorie expenditure and muscle retention. If any of those are neglected, you're making it avoidably harder for yourself.

What are your plans for your health and body in 2025?

Wishing you all a very happy new year and a blessed 2025 from us here. HS

Most people started the new year tired and hungover. You and I will start the new year with work and a gym workout.

If you're fat, stop trying to build muscle. Have some self-awareness.

What habits do you do to improve your health that other people think are weird?

The fat loss hack most people aren't doing is building more muscle.

Poor sleep means unproductive workouts. Poor sleep means an unproductive diet. Poor sleep means unproductive habits. If you neglect sleep, you're neglecting your fat loss goals.

Dragging yourself to the gym after work can be the difference between an evening of productivity or procrastination. If you skip the workout, you're enabling a bunch of other unhelpful habits to follow.

How to build more muscle? Build your food intake Build your protein intake Build your sleep duration Build your sleep quality Build your hydration Build your reps in each exercise Build the resistance in each exercise Build your discipline Build your consistency

Many people sleep 8 hours, have a sedentary job, and then spend nearly all of their spare time sitting down. The more sedentary your job, the more important it becomes to be active in your spare time.

Supplements are a tool for further improving your diet and both mental and physical performance. If your diet, sleep, and fitness are already good, they'll make little difference. Unless financially comfortable, spend your money on better food and tools for better sleep.

The goal should be fat loss, not weight loss. The more muscle you build, the easier it becomes to get and stay lean. Do resistance training and cardio, not just cardio. Eat in a small calorie deficit, eat lots of protein, get stronger, and increase physical activity.

You can't be sedentary at work, sedentary in your spare time, eat too much food and then wonder why you're out of shape.

You meet the version of yourself that just bought their first gym membership. What's the number one tip you'd give them to build muscle?

The traits required to build an impressive physique are the same traits that will help you build impressive wealth and impressive relationships.

Most average people 'move more' by just walking more steps and doing more cardio. It's resistance training and building strength that helps to retain muscle and simplify staying lean long term.

To get in shape, do the things that move the needle the most. Focus less on supplements, specific diets, and training splits. Focus on protein intake, calorie intake, building strength, and improving sleep.

Become more impressive. Do more things that men respect and that women find attractive.