Cracking the Fat Loss Code: 3 Lessons That Changed Everything

It took me over 20 years to finally reach single-digit body fat percentage.

Thanks to sports, I fell in love with fitness at a young age.
I’ve been seriously training since age 14.
I’ve been strong. I’ve been fast. I’ve played sports at a high level.

But I never cracked the code to getting lean — even though it was something I always desired deep down.

Last year, at age 34, I finally achieved what I had always wanted:

Weight: 188 lbs ➔ 178 lbs (8 pounds of fat lost)
Body Fat: 12.8% ➔ 8.8%

Once I got my mind right, it didn’t take years like I thought it would.

These results came after just 3 months of really going for it.

Honestly, if I had tested back in January, I was probably closer to 15% body fat — despite recently finishing a 100-mile ultramarathon (see this article on why I was actually less healthy at that time).

Maybe you have a desire to drop body fat.
You might be scared to admit it.

I always thought it seemed like a shallow or vain pursuit.
But really, I was just scared of trying and failing.

If you’ve never gone for it, I can tell you: it’s absolutely worth it.
Even in all my failures, I always learned something and grew from it.

Whether your goal is to get to sub-10% body fat or simply drop a few percentage points to get healthier and more confident, I guarantee you:

It won’t be a waste of time.

If you’re anything like I was — desiring change, but a little scared — keep reading.

Here are the fat loss lessons I wish I knew 10 years ago:

1. It takes more discipline, patience, and consistency (not more time)

I always thought getting lean required more time:

• Longer workouts
• More cardio
• Frequent meal prepping

Because of that, I would often talk myself out of my goals because “the time wasn’t right.”

Here’s the truth:
The results above happened during one of my busiest seasons in years.
While I lacked time, I made up for it with discipline, patience, and consistent execution.

If you want a deeper dive on getting more results with less, check out:

• Why Eating Less and Exercising More Doesn’t Work
• 4 Must-Haves for Getting Ripped with Only 12 Exercises
• The Superhero Strength Program

2. Don’t chase a short-term goal at the expense of a long-term goal

I messed this up for a lot of years.

I chased aggressive goals at the expense of long-term results — and I didn’t even realize it.

I would:

• Jump on a new extreme diet or workout program.
• Focus on fast weight loss instead of preserving muscle.

It led to two major problems:

• Poor physical results: Muscle loss, slower recovery, hormonal issues.
• Poor sustainability: Crash, binge, regain.

Getting lean is a great goal — but not at the expense of your long-term health.

The results I’ve had over the last year have been my easiest and most sustainable ever.

And the same is possible for you when you focus on habits that actually drive long-term progress.

3. Once you do it once, it gets easier

The outcome of being ripped isn’t all it’s cracked up to be.

But the growth along the way? That’s everything.

Sure, I’m more confident walking around with a lean frame.

But the real confidence comes from knowing I can set a goal and achieve it.

Once you do it once, you know what it takes.

You’re no longer scared of the process.

Am I scared of gaining some fat during a muscle-building phase now?

Not even a little.

Because I know I can lose it again.

I know the system.
I know the strategies.

That can never be taken away.

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Laying in bed one night, my wife encouraged me to go for it — no conditions, full support.

It unlocked something inside of me.

So if you need permission, here it is:

Go for it.
It’s okay to fail.
It’s okay to learn.

And it’s absolutely okay to succeed.