PART 2…..


More valuable information….

2. Training

You might be surprised to hear where your training efforts should be focused…


Yes, strength training.

Lifting weights on the gym floor. Dumbbells, barbells, kettlebells, cables, and machines.

Most people neglect strength training when they start their weight loss journey, instead focusing on the treadmill or group fitness classes.

You might even think I’m full of sh*t, ignore this advice, and start doing a bunch of cardio.

That would be a giant mistake. Because relying on cardio alone while losing weight is going to lead to muscle loss as well as fat loss.

Your metabolism will slow down, you’ll lose strength, and you’ll have to eat fewer and fewer calories to maintain your weight loss.

And you won’t end up with the lean and defined body you want. Instead, you’ll look kinda skinny-fat.

But if you add strength training into your weekly routine, your body will “think” it needs to preserve all your muscle because it’s needed to pick up those heavy weights.

Your muscles will NOT get bigger; you need to eat at a calorie SURPLUS to build muscle. As we established earlier, you should be eating at a calorie DEFICIT now. At best, you’ll maybe gain a pound of muscle over the next few months as your body adapts to strength training.

So, if anyone reading this is worried about getting “bulky”, you need to stop. Until you can get over your fear, you’re not going to get the body you want.

I recommend strength training 2-3x per week, training your full body every time.

Make sure you workouts consist of:

  • Hip hinges (deadlift, hip thrust etc.)
  • Squats and lunges
  • Presses (bench press, push ups, shoulder press etc.)
  • Rows (cable row, pull ups, lat pulldown etc.)
  • Core work (planks, dead bugs, kettlebell carries etc.)


I didn’t say don’t do cardio.

I said relying on cardio alone would be a mistake.

You still need to spend 30-60 minutes sweating and getting your heart rate up 1-3 times a week.


Non-Exercise Activity Thermogenesis.

This is a fancy way of describing activities that burn calories but aren’t considered “exercise”.

You know…

Take the stairs instead of the elevator.

Walk to work. In fact, getting 7K steps per day is a good goal.

Spend time gardening.

Get a standing desk.

Clean the house.

Go for a hike.

The more you increase NEAT, the more calories you’ll burn day-to-day.

3. Recovery

Don’t neglect your need for recovery from workouts. Ignoring regenerative practices can lead to injuries and overtraining, forcing you to take time off the gym and putting a big dent in your progress.


First of all, start sleeping more.

I know you think you can get by on 5 hours, but it isn’t enough. Think 7-9 hours instead.

Sleep is important for 3 reasons. First, it’s during sleep that you recover from exercise. If you don’t sleep enough, you’ll stop seeing progress.

Second, sleep deprivation can actually lead to hunger: levels of the hormone that makes you hungrier go up, and levels of the hormone that makes you feel full go down.

You’re more likely to overeat when you’re sleep-deprived.

And third: injuries usually occur in a state of sleep deprivation. Every injury I’ve ever sustained in the gym happened after a poor night’s sleep.


Stay hydrated. Aim for 2-4 L of water per day (nearer 2 L if you’re a small person, nearer 4 if you’re a bigger person). Your gym performance will improve, therefore burning more calories. Plus you’re less likely to injure yourself.

And you’ll be able to control hunger better if you’re drinking lots of water.


Here are a few examples of meditative practices: a light yoga class, mindfulness, foam rolling, an easy hike, stretching, sitting in the stream room or sauna, and massage. Things that keep you in the present and make you feel good.

Do some kind of meditative practice every day. First, it can help with recovery from exercise, allowing you to keep coming back to the gym and burning those calories.

Second, it will help you keep stress levels under control. This is especially important if you’re prone to stress-eating.

Third, it helps you develop a positive attitude towards fitness. If you’re at the very beginning of your weight loss journey, you probably aren’t going to have too much fun when you work out. This will change with time, but you’re less likely to quit if there are at least a couple of fitness-related habits that you actually enjoy.

And who doesn’t enjoy a nice massage?

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