Motivation gets you started, but DISCIPLINE keeps you going..

Stop using exercise to lose weight. Your workouts must build strength and muscle. Your diet, nutrition and calorie deficit must drive your fat loss

Workouts vs. Diets for Fat Loss

There is no such thing as muscle toning. You’re either building muscle or not from strength training. And you’re either gaining fat or losing fat depending on your diet and calorie deficit

You can lose weight from just cutting calories. But if you want to achieve body recomposition — meaning drop fat, and gain muscle — then you need to hit your protein targets, strength train, and stay in a calorie deficit

If you’re exercising with endless steady-state cardio sessions on a dreadmill, or an elliptical — you’re setting yourself up for metabolic issues. Your cortisol will stay chronically elevated, causing a chronic cellular stress, which has its own downfalls.

This cortisol will not let you lose body fat around your belly and hips, as it deteriorates the metabolism of carbs and fats. Quality of calories also matter as they dictate how your hormones work.

Chronic cellular stress also signals to start burning muscle as fuel — which is the absolute last thing you want, because it:

1. Increases oxidative stress, causing metabolic dysfunction

2. Lowers metabolism

Your diet and nutrition should focus on single-ingredient wholefoods for at least 80% of the time. Never sacrifice your protein intake in the process. It’s the carbs and fats that you should cycle and play around with, depending on your daily energy expenditure in order to maintain that deficit.

Your muscles are your largest glucose sink. The more you have, the higher your metabolism, the better your metabolic health, and how you partition & digest the food you eat.

Trust me, you won’t just get used to working out, you’ll also start craving it and looking forward to it.