On Saturday, as part of our Spring Shred Challenge, I asked my fat loss clients to answer one simple question in our Inner Circle group chat:
“What’s one game-changer tip or insight you wish you knew before starting the program?”
A simple prompt I like to ask every Shred Challenge to provoke reflection that benefits everyone in the room.
The tips and insights shared were so good that I decided to share some of them with you today.
The reality is, most men struggle with fat loss because they treat it as something way more complicated than it actually is.
So whether you’re just starting, or starting again, I think these will land for you.
The biggest game changer for me has been learning to lean into the discomfort. For me, the most obvious example is gym workouts…
…getting past this fear has quite literally changed my life. And, being honest with coach about these feelings, along the way, made all the difference.
My one tactical tip I’ve learned is to try to get your workout in as soon as you can that day. Ideally in the morning or even lunchtime if you can swing it.
First off, it feels great to check off that box early and you feel energized for the rest of the day. But further, if you are not 100% sure you will have sufficient time in the evening, it can be a risk.
I found that routine is huge and being on shift work it’s difficult to try and fit everything in my daily schedule. I used to waste the first hour of my day scrolling online. By the time I got to the gym I felt rushed or didn’t feel like doing the workout at all.
Now I get up, have my breakfast, a coffee and get moving. No procrastinating. Once I started seeing the results from DYDB there was no looking back.
Some days are tough with schedule and motivation. But, if you remember “something is better than nothing” it will help motivate you to keep pushing hard. Some days when I will tell my self this, I find my self doing more than I thought I was going to in a workout. Start small and it will turn into something big.
For me a GAME CHANGER has been to no longer look at this fitness group/process/task as something "I do" but rather something "I am".
Sort of like when u learn a foreign language and you stop thinking in English, but start thinking in that new language, then all of the sudden it 'clicks' and you realize that your neurological pathways have been completely redrawn away from your old self into this new way of being.
What has always worked best for me has been…
1. Early workouts- same time every day
2. Followed by 30 minute treadmill- get 3k steps minimum
3. 50g of protein before heading to work
4. Same lunch every day
5. 1 of 4 different dinners
6. Follow 3-2-1 . No food 3hrs before bed, no water 2hrs before, no screen time 1 hr before.
7. No coffee after 1;00pm
8. Control your weekends!!
When I hit these 8 things consistently, good things happen! After 2.5 years it’s come with amazing progress and an equal amount of frustrating plateaus and even increases - that doesn’t mean you through in the towel - that just mean you need to keep fucking going!!
Game changer tip for me is don’t overcomplicate it. Which should go for everything in life. One step in front of the other, the more steps you take one by one the closer you get to your goal.
Even if you stumble or trip. Slow down and go back to the basics, one by one. One workout, one CAP hit, 7k steps. Keep doing that day after day and don’t worry so much about the stumbles. Celebrate the small consistent steps and you'll look back and be unrecognizable.
If these sound overly simple, that’s the point.
These are little hinges that swing big doors, and those doors just happen to lead to sustainable fat loss.
Pick your top 2 and implement them this coming week.
This is only complicated if you complicate it.
— Coach RK
PS, if you’re ready to tackle those 20, 30, or even 40lbs of belly fat once and for all, and you’re not interested in stupid fad diets, reply to this email with the word “TRANSFORM” and we’ll have a chat to see if we’d be a fit to work together.