You’ve got goals to hit right?

You want to lose some weight.

You want to keep it off.

You want to look and feel good.

And you want to be able to get on and off the toilet when you’re older.

You want to be able to walk around and not feel like you just ran the Boston Marathon while wearing the trenchcoat from the Matrix.

You’ve tried everything.

You tried the workout subscriptions where every 4 seconds they tried to sell you a supplement.

You tried the apple cider vinegar pill that was supposed to just melt fat off your body (it didn’t).

And you even tried a 3-day detox tea metabolism reset that had you buying more toilet paper in 3 days than the entire state of Indiana did in 2020 during the pandemic.

At this point, you’re fed up.

You’re sick of someone constantly trying to sell you something.

And you just want a simple, easy fitness plan to follow.

Well, you’re in luck.

Because this plan is going to help you reach your goals, without having to obsess over it.

And without having to pay a dime.


Step 1: Get In A Calorie Deficit

There is only one way to lose body fat.

It’s not cutting out sugar.

It’s not doing 17 HIIT workouts a week

And it’s definitely not putting butter in your coffee to mAkE iT bUrN fAt (that’s nonsense).

The only way your body burns fat is by consuming less calories than your body expends.

This is called a calorie deficit.

By being in a calorie deficit, your body will burn fat to make up for the difference in energy.

I’m not going to get too in depth into the ways that your body burns calories, but if you’d like to know more you can hear all about it right here on my podcast.

To create a calorie deficit, you need to do two things.

1.) Understand how many calories to eat based on your current weight. You can do so by using this calorie calculator.

2.) Track your calories to stay under your calorie range. You can learn how to do that through my article on How to Track Calories.

A couple important things to note:

· If the calories in the calculator seem high, that is NORMAL. You may have been told by MyFitnessPal, or some guru, that you need to eat 1,200 calories to lose weight. That is untrue, and often leads people to OVEReat, because they are so underfed. Stick to the higher number, it will be easier to sustain long term.

· Do not eat the calories that any device tells you that you burned from exercise. The only way to accurately track calories burned is in a laboratory. Calorie expenditure through exercise is taken into account in the calculator linked above.

· You can eat anything you want while you are in a calorie deficit. If it fits your calories, it’s allowed. That doesn’t mean eat nothing but cheeseburgers. You’re going to want to emphasize protein, vegetables, fruits, and things that make your body feel good. But you can also have pizza sometimes too. See here for more resources on How To Stay Full In A Calorie Deficit


Step 2: Exercise

There is no wrong or right way to do this. All I care about is that you move your body.

You can do spin classes.

You can lift weights in a gym.

You can go for walks

You can become a professional unicyclist.

I don’t care what it is, just do it.

But preferably, it’s something that you enjoy.

Remember this, and this alone.

There is no such thing as a perfect workout plan.

The best workout plan is the one that you will stick with.

However, this is a fitness plan.


If you’re stuck on what exactly you should do, here is a link to my free Beginner’s Strength Training Program.

Step 3: Stick To It

This, my dear friend, is the tricky part.

Consistently maintaining a calorie deficit, while being around weddings, birthdays, and Taco Bells, can be difficult.

And look

I’m not telling you to stay in a calorie deficit at every single even you go to.

I understand special occasions happen, and it’s okay to indulge during those times.

Have the wedding cake at your best friend’s wedding

(You don’t want to remember the entire wedding looking at the cake wishing you could have it).

But here’s the cold hard truth that so many people fail to understand.

Every Saturday is not a special occasion.

You have to stay consistent 80% of the time.

And if you’re not doing that, you’re not in a calorie deficit.

Stick to the plan, don’t give up, and you will see results.


Much Love,