Jamie Mackay

The biggest issue I see when people want to lose fat is an over-reliance on cardio. Yes, cardio burns calories which helps with fat loss but you are going to get way more out of lifting weights. If your time is limited resistance training should be your go to.

If you want to lose fat stop doing these things: - Crash dieting - Doing cardio instead of weights - Neglecting your brain health And start doing these instead: - Aim for a ~20% calorie deficit - Go to the gym 3x per week - Walk more, sleep good and stay hydrated

If you’re in a calorie deficit and you’re not losing weight, you’re not in a calorie deficit.

There is no easy route, set a goal and commit to it for 3-6 months.

If you want to lose fat do these 5 things: - Eat in a calorie deficit - Go to the gym 3x per week - Get at least 10k steps per day - Drink 2-3 liters of water per day - Get at least 7 hours of sleep every night Do this consistently and you will see results

3 ways to guarantee you get at least 10k steps a day: 1. Walk in the morning to wake you up 2. Walk after eating to improve digestion 3. Walk between sets to improve recovery

The reason your diet isn’t working is because you’re consuming more calories than you are burning.

People will happily spend 2 hours watching Netflix everyday. And then complain they don’t have time to go to the gym for 90 minutes a week.

Stop looking for a quick fix. Getting in shape and staying in shape takes time, effort and discipline.

Fat loss happens when you are in a calorie deficit. If you are consuming more calories than you are burning you won’t lose fat. It’s that simple.