The ONLY Advice You Need to Build Muscle and Lose Fat

The number one question in fitness is, “What is the best way to lose fat?” Whenever someone asks me that or any question pertaining to fitness for that matter, I usually give them a straight up answer. 

“It depends…”


As I have said before, there are no specifics because everybody is different. Everything is individualized. That’s a tough pill to swallow for anybody because we want all the “secrets.”

Just the other day a buddy of mine asked me a question on how to build muscle while losing fat. With Thanksgiving and Christmas around the corner, fat loss and concurrent muscle preservation is on just about everyone’s mind. We want to look good and we want to feel good. We want to drop body fat, but not at the expense of losing muscle.

Here is the ONLY advice you need to hear.

Just do it!

It’s as simple as that.

Just do it. Do something.

The truth is that you don’t need to employ fancy workouts or fad diets, but to a lot of people’s misfortune, they’re so preoccupied at looking for the most cutting edge workout or that magical nutrition program that gets quick results that they forget to just move. Look, you can have a cookie cutter training program and be given wrong information, but you know what? You’d still get some results because you’re doing something. That’s so much better than not doing anything at all. Movement is therapeutic.


I can incorporate flexible dieting into your program and give you a complete breakdown of your macronutrient intake (carbs, fats, and protein), and I can give you a well-designed training program — but they won’t work unless YOU do.

I can’t tell you how many times different people have asked me for advice on how to lose fat, but completely disregard it. I know for a fact that a few of them will have a tough time because at the end of the day, they’re not willing to put in the work.

The secret of getting ahead is getting started
-Mark Twain

Another misfortune is that the kind of changes we want typically involve short-term sacrifices for a long-term payoff.  We want immediate satisfaction, but nothing ever comes that easy. Getting from point A to point B requires the cultivation of patience and discipline.  There are no shortcuts to success.

As a frame of reference, about seven months ago in my attempt to gain size and strength I weighed in at a 160lbs at 12% body fat. Based on my standards, that was not acceptable. I was carrying too much body fat.


After months of dieting for my first physique competition three months ago, I got in pretty good shape. I’m now working my way back up to 160 and I’m leaner, but also stronger.  What I’m trying to convey is that it’s going to take TIME. Whether you want to lose fat or build muscle, or both, you’ve got to be patient. Trying to rush through your goals will inevitably lead to failure because you’ll burn out.

I’ve obviously underscored other factors that will play an integral role in anybody’s development — stress, lifestyle, and daily habits — but I just wanted to reinforce the importance of taking action.

Choose to take action, and stick to it! Work hard and stay consistent. In fitness, the tortoise always beats the hare.

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