It’s normal to overcomplicate what’s really needed to burn fat, build lean muscle, and boost your energy and confidence.

The truth?
The simpler and more sustainable you make it, the better off you’ll be.

To be honest, losing weight isn’t that hard.

If you called me, started working with me, and followed exactly what I said, I could coach you through burning fat in a very predictable manner.

• 10 lbs?
• 20 lbs?
• 40+ lbs?

No problem.

The real kicker:
You probably won’t do exactly what I say.
(And that’s normal — you’re human.)

You’re not a robot.
You don’t live in a bubble.
Life gets messy sometimes.

If you simply follow the checklist below, your odds of losing fat are very, very high.

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The Two Biggest Challenges with Fat Loss

1. Getting started and following through:
   Most people know what to do — but consistency is the hard part.
2. Keeping the weight off in a sustainable way:
   Crash diets work short-term, but real fat loss that lasts takes a different mindset.

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The Non-Negotiable Truth About Fat Loss

At the end of the day, one thing must happen:

👉 You must be in a calorie deficit.

(Consume fewer calories than you burn.)

There are thousands of ways to create a calorie deficit.
Some are sustainable.
Some are downright miserable.

If you’ve found something that works for you and it’s sustainable — stick with it.

If you need a starting point, here’s a Fat Loss Checklist to guide you:

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Fat Loss Checklist

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✅ Consume 10–12 Calories per Pound of Bodyweight

• For faster fat loss: aim for 10 calories per pound.
• For slower, more hunger-friendly fat loss: aim for 12 calories per pound.

Note: These are starting points — track, test, and adjust based on results.

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✅ Consume 0.7–0.8 Grams of Protein per Pound of Bodyweight

• Protein is king for long-term fat loss.
• It helps preserve muscle, keeps you full longer, and increases calorie burn through digestion.

Minimum: 0.7g per pound.
(If you’re serious about results, hit this number consistently.)

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✅ Fill In the Rest of Your Calories with Fat and Carbs — Based on Preference

• High fat or high carb — it doesn’t matter as much as you think.
• Focus on what helps you stay consistent and energized.
• Calories and protein matter most.

(I used to be low-carb; now I prefer a more balanced approach — and both worked.)

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✅ Eat 1–2 Fist-Sized Portions of Veggies with Each Meal

• Aim for 15g of fiber per 1,000 calories consumed.
• Veggies add volume to your meals, help control blood sugar, and deliver critical micronutrients.

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✅ Strength Train 2–3x per Week

• Don’t train to burn calories.
• Train to build muscle.

Muscle raises your resting metabolism and transforms how you look — even if the scale barely moves.

(Need a simple system? Check out my 2×2 strength training method.)

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✅ Walk 30–60 Minutes Daily

• Move more — don’t just exercise more.
• Walking burns extra calories without crushing your hunger or wrecking your recovery.

Start where you can (even 15 minutes) and build up over time.

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✅ Drink 0.5–1 Ounce of Water per Pound of Bodyweight

• Hydration helps control hunger, improves digestion, and supports every bodily function.
• If you’re sweating a lot, add electrolytes for better hydration.

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✅ Sleep 7+ Hours per Night

• Sleep = fat loss weapon.
• Poor sleep wrecks your ability to stick to your diet (and increases cravings).

Try it for yourself:
4 hours vs. 8 hours — you’ll immediately feel the difference.

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Final Thoughts

Simple?
Yes.

Easy?
That’s up to you.

I’m thankful to help men burn fat, build muscle, and transform their bodies — sustainably.

The key:
Start small.
Work the checklist.
Build consistency.

If you’re ready to tackle it on your own, start at the top of the list and work your way down.

If you want expert guidance to fast-track your results, click here to fill out a quick form and set up a time to chat.