Episode 150!! I didn't even know it when I recorded it lol but it seems fair that this is a rundown of all the principles you need to understand if you want to lose fat in a sustainable way this year so... let's go for it!

2024 Was the toughest year of my career. And the good thing about it is that it taught me a lot. So in today's episode I want to share with you my top 13 lessons from last year. Hope you find it valuable ;)

Cardio is probably the less effective way to lose fat, and in today's episode I want to show you exactly why and what you should do instead if you're trying to achieve a transformation that you get to keep.

No one has probably told you this yet. But you're right. Your context, genetics, situation... that's why you can't get results. You are right. But what are gonna do about it?

If there's one thing that will impact how good your results are in the gym is your intensity. You can have the worst plan in the world, and you'll still get some progress with the right intensity. Now imagine you actually have a plan that's freaking good and you DO have the right intensity... That's where the meats and potatoes are. In this episode, I show you exactly how to get the most out of your workouts to make sure that your effort and time match your results ;)&nb...

(Disclaimer: This episode is a re-run. It was originally published on the 31st of March 2021) One of the most researched keywords online today is Motivation. And motivation is great, but if you need to constantly look for it... there's something that isn't right. In today's episode, we talk about why habits are so important to accomplish your goals, and how can you build a habit that actually sticks for the long term so you can get the bests results possible.

At an age where most people haven't even started drinking in the US, Patrick was already out of recovery. His story is not one that you hear often, but the end of it is probably something you wouldn't expect. Patrick saw himself at a point of no return. He either did something or things were going to end up pretty badly. And he did so. Getting clean, building a business to help hundreds transform their physiques and health, and transforming the way thousands of peo...

A lot of people say they don't have time to work out. They don't have time to eat healthy. They don't have time to sleep. But Sean is the example that you can do much more with your time if you have a clear goal and a little bit of planning. Sean was able to build a successful business, create more content pieces in a month than some creators do in a year, and build his physique, all while keeping a full-time corporate job. In today's episode, we talk about th...

"I'm in a calorie deficit but I'm still not losing fat, this calories in vs calories out doesn't work!" This is something that happens often and in today's episode I want to share with you the science behind the calories in vs calories out approach, how it works and if it would work for you. I've been getting a ton of hate for this topic online, so hopefully this can clear things up. Not that I care about what trolls say... but I care about you getting the right info lol

If you had told Sean just four years ago that he would be one of the biggest fitness referents in the industry, he would probably have laughed at you. His ascension was meteoric. He went from hundreds to thousands to millions of followers online, launched products, and coached some of the most successful content creators in the fitness industry. But it all started with trying to get himself back. From alcohol and drug use to start taking care of his health and fitness. Sea...

Dave Fell is the perfect example of how a fitness journey doesn't have to be perfect, complicated, or boring in order to be effective. In today's episode, we talk about actionable steps to: 1.- Measure Consistency 2.- Measure Results 3.- Improve Performance 4.- Maintain results 5.- Enjoy your meals! Definitely one of the most value-packed episodes we've done, so make sure to give it a listen!

A fitness transformation is not only about having six-pack abs and a juicy butt. But about not missing opportunities to create life-long memories with your loved ones. In today's episode the CEO of the Aesthetic Lifestyle, Connor Sleeman shows us how you can achieve a transformation that transcends the physical aspect. Follow Connor at @Connor.Sleeman

The bad thing about wake-up calls is that... you're normally already missing up on stuff. Allan had it all career-wise. He was successful in the eyes of many people. But his body was to up par with it. And that was causing him to miss special occasions with his daughter that he would never get back. Until he decided enough was enough. In today's episode, we talk about how to take the lead before a wake-up call is necessary and start changing your life starting today. ...

The bar has never been lower. You have the means to become a top 2% man in the world in just a couple of months with the right plan. In today's episode, we're gonna discuss how to make this a reality for you. Buckle your seat belts. Success here we come.

Even when it seems similar, fitness and wellness aren't the same thing. Same as progressing in your career and becoming a better professional aren't. We live in a society that worships grind, long hours, sacrifice and suffering to achieve our goals. But how sustainable is that? And even more, is it even important for success? After almost 20 years working in tv and radio Clare McKenna is now in her own wellness journey and in today's episode we talk about how that...

We all know nutrition is kind of important for a fitness transformation... Okay, it's key. And we have all the information that we would ever need about it at our fingertips! But it's so much it can lead to overwhelming if we don't know how to filter that information. In today's episode, we dig into it with nutrition expert Aidan Muir. If you aren't check him out at @aidan_the_nutritionist

When I learned about Mike Meltzer it quickly became one of my favorite fitness stories. He didn't only win multiple pro shows. But he did it while working out less time in a month than some of his competitors did in a day.

Although talking about mental health is becoming more and more okay in today's society, there are still some stigmas around it that might be preventing some people from getting the healing or the support that they need. What to share, who to share it with, and especially self-assess our mental health are just some of the issues many guys (and gals) struggle with. In today's episode, we talk with the psychotherapist Chloe Callanan to try to unfold some of these situations and giv...

Social media is nowadays fighting over the best way to lose fat. And while almost every educated voice signs in the importance of a calorie deficit, are all calories created equal?

If you aren't working on your glutes yet... You might want to start. Not only because of aesthetics, but especially for longevity, quality of life, and overall well-being. But there's a lot of misconception online about how to effectively target your glutes, what exercises are good, which are necessary, and which are a waste of time. In today's episode, we speak with glute expert Aaron Schiavone about how social media has influenced the idea of exercise, and how yo...