New challenge day 17 - I love the rain and the real secret on how to lose body fat and get strong

Hi team

The one thing about have a world class gym in your back garden is that it would be nice to have a covering for it.

So rain killed off any chance I had of working out today.

Winter is definitely creeping in here in England and I've got a funny feeling it's going to be a cold and rough winter ahead.

So I thinking about advice and then secret to losing body fat and getting strong.

So here it is and I'll tell you why 90% of you wont do it.

1. Eat in a calorie deficit (eat slightly less food daily

2. Eat more protein

3. Eat more fruit and veggies

4. Drink more water

5. Get 7 - 9 hours of sleep

6. Go for a daily 20 min walk

7. Lift weights 3 days a week

Can you eat slightly less than you currently eat? Most people say yes.

Can you eat more protein?

"But I heard protein is bad for you."

"But what kind of protein?"

"Protein is going to make me too muscley"

So you're out already. Good luck with the fat loss and muscle strength and toning.

Can you drink more water?

"Ooo I don't like water"

Strike two. You are out.

Can you eat more fruit and veg?

"I don't like vegetables"

"I saw on tiktok there's too much sugar in fruit"

Cool story. And what about all the sugar in the packet of crisps and cake you just scoffed as a snack? You don't like any veggies? There are around 100 different vegetables that can be cooked 50 different ways. You cant find 5 you like? You are out. Speak to you next January when you want to think about losing weight again.

Can you get 7 - 9 hours of sleep a night?

"Ooo what about that tv show I watch and then end up watching it for 3 hours in bed?"

Cool. You are out.

Can you go for a 20 min walk?

"How far is that?"

"How fast should I walk?

"You mean outside?"

Okay. You are literally losing out on the easiest and best way to lose body fat.

Can you lift weights 3 days a week?

"What kind of weights?"

"But i heard lifting weights causes back injuries"

"I went to the gym once and was sore the next day."

Good luck in getting those nice toned arms you've always wanted.

Losing body fat is easy.

The way to do it hasn't changed in 100 years.

Getting stronger and toned is easy.

The way to do it hasn't changed in 100 years.

Do the basics, consistently and the best of your ability on a daily basis and in 30 - 60 days you will see and feel the difference.

To sum up.

Show up

Eat well

Be consistent

Do your best.

If you need help hire a coach and ask questions.

• Chris