In this episode, I explain how to simplify your muscle-building journey by focusing on what truly matters: consistency, progressive overload, compound exercises, and proper nutrition. I also emphasise the importance of rest and patience in achieving sustainable muscle growth. Whether you’re just starting or looking to refine your routine, this episode offers solid advice to help you see real progress.

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Timestamps:

(00:14) Introduction: Why Building Muscle Doesn’t Have to Be Complicated

(01:08) Disney Plus Marvel Movies

(02:44) The Longevity and Complexity of the Marvel Universe

(04:12) A Potential Marvel Movie Marathon

(06:03) The Importance of Consistency Over Perfection

(06:51) Tip 1: Have a Workout Plan You Enjoy

(08:08) Tip 2: Focus on Progressive Overload

(10:09) Tip 3: Prioritise Compound Exercises for Maximum Gains

(11:20) Tip 4: Nutrition Essentials for Muscle Growth

(13:01) Tip 5: Rest and Recovery for Optimal Muscle Repair

(16:58) Tip 6: Be Patient and Stay Consistent

(18:10) Closing Thoughts: Muscle Building Takes Time and Dedication

In this episode, I discuss seven reasons you might struggle to lose weight despite being in a calorie deficit. From underestimating your intake and guessing portions to relying too heavily on exercise, I break down common mistakes that can hinder your progress. I also discuss the importance of tracking consistently, being patient, and managing hidden calorie sources like oils and condiments. If you're stuck on your weight loss journey, this episode shares excellent advice (if I do say so) to help you get back on track.

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Free Workout Plan

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Free Effortless Eating Guide

Free Protein Cheat Sheet

Free Calorie Calculator

Timestamps:

(02:01) Introduction: Struggling with Weight Loss Despite a Calorie Deficit

(02:34) What is a Calorie Deficit?

(02:56) Clarifying the Impact of Medical Conditions

(05:13) Reason 1: You’re Not Actually in a Deficit

(07:15) Reason 2: Guessing Too Often Leads to Errors

(09:05) Reason 3: Overlooking Spreads, Sauces, and Alcohol

(11:00) Reason 4: Relying on Exercise to Create a Deficit

(13:05) Reason 5: Not Tracking Food in Real-Time

(14:40) Reason 6: Inconsistent Efforts Hurt Progress

(16:55) Reason 7: You’re Losing Weight, Just Not Seeing It Yet

(18:29) Closing Thoughts: Tough Love and the Importance of Patience

In this episode, I share a personal story about writing my book and how building small, consistent habits helped me achieve my biggest goal.
I relate this experience to fitness, emphasising how starting small—like writing just 300 words a day or hitting a step count goal—can lead to major progress over time.

So, tune in to learn how habit tracking can transform your journey, whether you're pursuing fitness, weight loss, or life goals.

Pre-order my Book on Kindle

1-2-1 Online Fitness Member Inquiry Form

My Instagram

My X

My Threads

My TikTok

My YouTube Channel

My Articles

Free Workout Plan

Free Fat Loss Guide

Free Effortless Eating Guide

Free Protein Cheat Sheet

Free Calorie Calculator

Timestamps:

(02:30) My New Years Resolution

(04:10) Deciding on the “How” of goal setting

(06:01) Parallels Between Writing a Book and Fitness Goals

(6:49) The 300 Words a Day Strategy

(08:56) Applying This to Fitness: Small, Achievable Goals

(14:09) Closing Thoughts: Transforming Your Life with Simple Habits