Up next in 10
You Train Hard & Eat Clean Yet Still Look Soft & Flabby (The Fix)
6K views
Mar 28, 2025
How to lose weight, weight loss exercises, weight loss tips, best weight loss tips, weight loss strategy, how to burn calories, how to lose belly fat fitness course, fitness exercises, fitness tutorials, bet fitness plan, weight loss fitness exercises, full body fitness exercises, fitness exercises at home, no equipment exercises at home, morning exercise, fat burning exercise, workout, best workout, home workout, cardio workout, morning workout //Creative Commons Attribution Licence video (Reuse allowed)
View Video Transcript
0:00
Alright guys, so training hard and eating clean is just not enough
0:06
You know, think about this for a second. If it was, you would already have the physique that you want
0:12
But chances are, if you clicked on this video, you probably don't
0:16
Now, if you have like top 1% genetics, you can literally just look at a dumbbell
0:22
you can do so much wrong and you will have a sick physique
0:26
but for 99% of us, for the rest of us mere mortals
0:31
that's not enough, okay? So in this video, I'm gonna share with you
0:35
the top three things to make sure you're doing and looking out for to make sure you can build muscle
0:42
lose fat and actually build a body that you're proud of because like I'm speaking from experience here
0:49
there is nothing worse than going to the gym and putting the hours in and putting the effort in
0:55
being consistent and sticking to the diet and eating clean to get no results okay I know firsthand
1:02
how this feels because my first few years I really made so little progress whatsoever and where this
1:10
I can remember a very um memorable time when I was younger I'd been training for a few years
1:18
and I think I was I think I was on a night out and I was speaking with this guy he was a lot more muscular than I was and I could tell he went to the gym just by looking at him
1:29
you know so we were speaking about oh where do you train you know just getting to know each other
1:35
and he was like oh what about you dad do you go to the gym like as if it wasn't obvious that I go
1:41
to the gym now no one these days ask me whether I go to the gym or not it's just it's just obvious
1:46
right but back then he had to ask if I even went to the gym or not because he couldn't tell
1:52
from looking at me. You don't want to be that guy. Life is too short to have a flabby
2:00
soft body. Let's get rid of the man boobs. Let's get rid of the belly and let's get you in the best
2:08
shape possible. How do we do that? Well, yes, obviously you need to be training hard and eating
2:14
clean. That is step one. Now, if someone's a complete beginner, if you have just been
2:21
on your lazy fat ass, on the sofa, doing no exercise whatsoever, and stuffing your face
2:29
with fast food, then yeah, training hard and eating clean is a really good step one
2:35
It's a bit like at the gym the other day, someone asked me advice on starting YouTube
2:41
And I was like, they were like asking about all these things. I was like, look, you're just
2:46
massively over complicating it all you need to do is pull out your phone hit record record the video
2:52
and upload okay so if someone comes to me and say oh how do i grow a youtube channel i'm like
2:58
you make videos and you upload them to youtube like is that true yes is that advice going to get
3:06
you to a million subscribers or whatever you care about i mean it could do but there's so many more
3:13
levels of stuff you need to know and think about. Or it's like with a business, for example
3:19
you could say, oh, how do I start a business? Well, you need like a product or a service or
3:25
some way of delivering value to people that they're willing to pay money for. And then you
3:30
need some kind of marketing or sales system to convert strangers into customers. Okay, that's it
3:38
You need an offer and you need traffic. That's it. Okay? It's the same thing
3:43
Like, yeah, okay, that helps, but how many of you with that information alone are gonna go off and build a million dollar business Yet a lot of guys they training hard and eating clean they shut off to new information
3:57
and they just think, they're just trying to grind their weight to a sick physique
4:01
And if that would work, so many more people would have a great physique, all right
4:07
But think about it for a second. How many people do you actually know
4:11
How many people in your gym or in your area have a physique that you want. I mean here I live in Bali right okay so there's a lot of people
4:20
everyone's so fit out here there's gyms on every single corner there's healthy restaurants
4:26
everywhere it's so easy to be fit and healthy and it kind of like distorts your reality because you
4:32
end up thinking everyone is like that but the reality is particularly in the west most people
4:39
are not like that. And just by going to the gym alone and eating clean, you're already ahead of
4:44
most people. But that will only take you so far. Okay, so after you've got your training down
4:52
and you're eating clean, what do you need to think about? Well, I've got three things that
4:56
you need to think about. The first one is macros. You have to know your macros. Now
5:01
I can't give you your macros, because it really depends on what your goal is
5:06
and what you're optimizing for. For example, if you have some health issues
5:10
you might benefit from more of a carnival low-carb diet. If you're optimizing for mental performance
5:17
maybe you would do like a keto carnival diet, for example, lower carb
5:23
If you're optimizing for physical performance, you might go higher carb. So I can't really give you your macros
5:28
It really depends on what your goal is, but what I can tell you is that the biggest mistakes
5:32
that people make when it comes to macronutrients. Biggest mistake number one, not tracking, okay
5:39
You gotta know your numbers, okay? If you don't know your numbers, like can you make progress
5:44
Sure, you can make some progress. But if you want the best results possible
5:49
or if you wanna make, get results in the, if you wanna get the highest return
5:55
on your time and energy spent in the gym, then you gotta be tracking, okay
5:59
And it doesn't take too much, It doesn't take much effort at all
6:03
I've made previous videos about this. I'm not going to go into it in this one. Tracking is number one
6:08
Number two, not eating enough protein, okay? It still surprises me in 2025
6:14
that people are not eating enough protein. How? How? And I think part of it is like
6:22
whenever you go to like a normal restaurant, the macro composition of the meal is just messed up
6:29
And something I want to leave you with here is macro composition affects body composition
6:36
Okay? So if you just eat carbs all the time and that's it, like, sure, you might be able to
6:42
lose weight, but you're going to lose muscle and you're going to look shit. And I know so many guys who they diet, okay
6:51
They go on a diet and they just end up a smaller, fatter version of their current self. Okay
6:58
Don't want to do that. make sure you've got proper macros, make sure you eat enough protein. And the third biggest mistake
7:06
is, well, I'm going to say it's not eating enough carbohydrates. Carbohydrates facilitate
7:13
building muscle. Okay. Can you do it on a keto carnivore diet? Yes, you can. Is it much harder
7:20
Yes, it is. So that's entirely up to you. I can't really give you your macros. That really depends
7:25
on what your goals are, what you're optimizing for, et cetera. But I've got a coaching program where we can go far more in depth into that and find out
7:34
exactly what you're trying to achieve. The link is down below if you interested Okay so that is mistake number one is macros Mistake number two and three you can actually easily test for And I would highly recommend every single one of you
7:50
if you're serious about this and you've been training for a while and you're eating clean
7:54
and you've proven to yourself that this is a goal that you care about and you care about your health
8:01
and just for anyone who wants to be optimal in general you need to go get a comprehensive blood
8:08
panel done and i would highly recommend that you do this once or twice a year either every 12 months
8:14
every six months and blood work is not perfect okay but what it will do is it will give you a
8:21
snapshot in time of where your levels are at and it will very quickly illuminate if there's any
8:28
deficiencies, if there's anything wrong. It would just highlight if there's anything that you need
8:36
to focus on and fix. And I would say one of the biggest things to look out for, you can actually
8:44
test for this with saliva, this is probably better, is stress and cortisol because cortisol
8:50
is catabolic. Cortisol will break down muscle tissue and it will store fat. It's the exact
8:57
opposite of what you're trying to achieve okay and a lot of people are particularly high performers
9:03
you know they're burning the candle at both ends they're working every single hour they can
9:08
and then they're doing the training and then they're going out at the weekend and there's just
9:12
so much stress on the body and you're you're in a chronically high cortisol state and that is
9:21
suboptimal for building muscle like i said you know cortisol it's gonna
9:27
store fat it's gonna break down muscle tissue it's gonna impair performance and recovery um
9:35
so really pay attention to stress levels obviously i've mentioned you can do a saliva test that you
9:40
want to do four or five times throughout the day and what you want to see is that your cortisol is
9:46
high in the morning and it lowers in the evening and if it doesn't if if the curve is quite flat
9:52
that means you're in a you have um you're in a chronically stressed state and we need to address
10:01
that okay what are some common causes for being in a stress state well like i said work or any
10:07
family personal issues or uh overtraining that's quite common out here in bali because a lot of
10:13
people are training once or twice a day. You see that with a lot of high rocks guys and stuff like
10:17
that. So besides getting blood work, what are some other things that you can do which are going to
10:22
help lower your stress levels? Well, first of all, is just slow down. You know, I read something the
10:28
other day, which really resonated with me. And it was like, if you're rushing around all the time
10:35
it means you're dissatisfied with the present moment. Because if you are satisfied with the
10:39
present moment then you wouldn't be in so much of a rush to get to the the next point right for some
10:47
reason that really just resonated with me because i feel like i've spent a lot of my life just
10:51
rushing around trying to get to the next place instead of just enjoying the present moment okay
10:56
so just cultivate more awareness you can do meditation meditation is super beneficial even
11:02
literally just five ten minutes a day it's one of the highest roi activities you can do to be more
11:09
mindful, bring more self-awareness and reduce stress levels. Obviously, sleep is massive as
11:15
well. If your sleep is impaired right now from stress or from something else, definitely look
11:22
at optimizing that as well. All right. So we talked about macros. We've talked about stress
11:29
The third thing to look out for and this is becoming more and more common particularly in the West is your hormone levels Testosterone Do you have low testosterone
11:40
Because unfortunately, we live in a modern world where there's more stresses and there's more things negatively impacting testosterone production than are actually aiding it
11:52
Okay? So, what are some signs that you are low testosterone? you don't enjoy working out or you're incredibly sore after workouts and you just have very little
12:04
desire or motivation mood swings sleep you're not sleeping very well no libido no morning wood
12:15
in the morning maybe your testicles are shrung losing hair is another sign of low testosterone
12:21
okay like I said you can try and guess what what the problem is just go and get a comprehensive
12:27
blood panel done it's cheap it doesn't cost much they take your blood you get all your levels back
12:32
and then you can see if there's any issues but low testosterone you know it is the main is one of the
12:40
main hormones in the body which is responsible for building muscle and keeping you lean so if you
12:46
don't have enough testosterone, you can have the perfect diet. You can have the perfect training
12:51
program and you can be doing everything right. But if you have low testosterone, you will forever
12:57
struggle to build muscle and lose fat. Okay. So like I said, go and get a test done. You'll be
13:03
able to see this. What I would recommend is not just jumping on TRT right away. Particularly in
13:09
America, there's a lot of these clinics. They're very quick to get you on TRT. There are so many
13:15
other things you can do before considering testosterone replacement therapy. I'm not
13:20
against it by any means. I think there's a time and a place for it. I just think like a lot of
13:26
Western medicine, the drugs and the other stuff is considered first rather than looking at
13:34
lifestyle and some things which don't require you taking any drugs whatsoever. But like I said
13:41
all of this is included in my training program, okay? This is, we're just scratching the surface
13:49
of what's possible here. So guys, if you're serious about building muscle
13:53
and losing fat and having a sick physique, take this advice. Make sure you find the macros which are right for you, okay
14:01
And if you don't know, hire a coach, okay? Find someone, it doesn't even have to be me
14:06
find someone online who you resonate with who's done what you want to do
14:12
and just copy what they did and then you'll get the same result, guys. It's really not rocket science at the end of the day
14:18
But go and get a blood panel done, get your levels checked. It will highlight if there's anything wrong
14:24
or if there's anything that needs addressing and address those things and then you will actually start to get
14:30
a good return on investment on your time spent in the gym. Because like I said at the beginning of the video
14:35
there is nothing worse than grinding away and putting the effort in and staying consistent with the training, the diet and everything else
14:45
and not getting a return on your investment. You don't want to look like the guy who doesn't want
14:50
to work out even though you've been working out for years. All right guys, so I hope this video
14:54
helps. Now, when it comes to dieting, there's an art and science to it and a lot of people
15:02
are really struggling. A lot of people find dieting very hard but you will need to learn
15:07
how to diet properly if you ever want to get lean and have a six-pack and you know overall have an
15:13
impressive physique so i actually made a video about this here how to make dieting feel easy
15:19
and effortless so go and watch that one right now and as always guys thank you so much for watching
15:23
and i'll see you in the next one
#Beauty & Fitness
#Bodybuilding
#Fitness
#Fitness Instruction & Personal Training
#Sports
#Weight Loss