THE Method

When people hear Online Coaching and that people are eating great results they immediately want to know what is my thing. You know, what do I use? Is it: Keto, Paleo, Fasting, HIIT, and Functional Bodybuilding?

The answer is NONE of the above!

My “thing” is to help busy men achieve above-average physiques by avoiding the fitness bullshit out there. This means creating a program that fits their current lifestyle. Getting them amazing physiques while balancing their business and family life.

My clients don’t follow rules they use principles to achieve not a one-time quick fix but a lifelong transformation.

WHY IS THE CURRENT FITNESS INDUSTRY A JOKE?

1. People want quick-fix solutions, biohacks, and shortcuts. Which makes them easy targets for charlatans out there.

2. People associate the size of the followers with knowledge. Unfortunately the more ridiculous and controversial you are the more you are rewarded by the “algorithm”.

3. After a quick Google search or watching a few Instagram or TikTok videos, you probably wouldn’t think that you are a doctor right? However, for some reason, people seem to think that by listening to a few fitness “gurus,” they are coaches themselves.

HOW TO KNOW WHO TO TRUST?

I like simple, and the most simple solution I can think off is to look at their track record and how they make the money. If they make money from selling stuff like detoxes, green drinks, or any other kind of supplements you should probably run away.

WHAT IS MY METHOD?

Simplicity is key – people love to complicate things. From my experience, complexity is rarely a solution.
Consistency – look at the areas where you are successful. How did you get there? Was it one thing you did on Thursday at 3:06 or was it consistent work over a long period of time?
You are an adult – act like one. You and you alone are responsible for your actions.
Train hard – but smart. Anyone can grind themselves to dust. The biggest setbacks are the niggling injuries that take forever to heal.
Data is crucial – to making decisions. Guesswork and emotions lead to random results.
Fall in love with the process – if you hate every single step of the process you will never maintain the results you will get. Make it enjoyable.

WHAT DO YOU NEED TO DO?

Weight train 3-5 x week for about 60-75min.

Contrary to popular belief you don’t need to spend hours in the gym. Most people can achieve amazing results with 3-5 sessions per week.

Eat mostly whole foods.

There is nothing wrong with having pizza, burgers, ice cream etc but a diet consisting only of that will be very problematic in keeping hunger at bay and sticking to it for a long time.

Stick to your protein and calorie budget.

You can make it more complicated and count all three macronutrients but as mentioned simplicity will always win. You can only focus on the total calorie budget and make sure you hit the minimal protein target you will still make amazing progress.

Track your progress daily, weekly, and monthly.

You can be as detailed as you want but as a minimum, you need to track your body weight daily, the circumference of your belly weekly and progress photos monthly.

Don’t rush in making changes.

Number one that people do is cut calories in the first sign of things slowing down or not changing every week. No matter how much you would like your body to operate on a 7-day cycle. Unfortunately, it doesn’t, stay patient.

Walk a minimum of 8000 steps per day

Our lives are extremely sedentary, especially if you work from home. It is incredibly easy to barely move through the day. 8000 steps is a minimum, 10k is ideal and 12k+ is what I see for people that want to keep results long-term and not solely rely on food to create a calorie deficit.

Design an environment that will work to support your goals and not against them.

The environment can make or break you. Keep foods that you want to eat easily accessible and foods that you don’t want to eat hard to access.

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