The Most Powerful Fat-Burning Method That Changed Everything for Me.
It burned fat faster than I expected.
Somehow, I went from a lean, active teen to a slow-moving desk potato.
Between the grind of early morning commutes and late-night shifts to pay for a life I couldn’t afford, I let my health slip into a dopamine-fueled trance.
I weighed 223 pounds with a BMI of 32, which put me firmly in the obese category. One day at work, as I sat down, my belly popped my shirt button because it was hanging over my belt — it hit me like a sledgehammer:
Jay, you’re overweight.
Every day was the same.
I’d hit snooze three times, drag myself into the shower half-asleep, and head to work without a packed lunch, leaving me starving by noon and overloading on anything hearty and drowning in cheese.
Stress at work had me counting down to the weekend, chasing dopamine through sugary snacks and mindless scrolling. By 2 p.m., I’d slump at my desk, then reach for a Kit Kat and a full-sugar Coke to keep me going.
On the drive home, guilt kicked in — especially when I passed the Pure Gym sign. “No point going today after how you’ve eaten, bud. Just start fresh tomorrow.”
And with that excuse on repeat, I’d give myself a free pass and swing by for takeout instead. It’s a cycle I’d repeat multiple times a week for six years.
I completely turned my life around.
I made simple changes that resulted in a 56-pound weight loss in under a year, but most importantly, I developed a framework that got me into the best shape of my life and kept me there.
Strap yourself in, and let’s get into it.
Change your association with losing weight.
Throughout my life, I have always viewed exercise as a means to lose weight.
Most folks do it. It hurt my progress for a long time.
I would source my dopamine rewards from finishing a workout. My internal dialogue when I wasn’t up to the gym would always be, “Jay, imagine how good you’ll feel afterwards.”
The major problem is that it demotivated me when I constantly sourced my internal rewards system with the finish line in mind.
Famous Neuroscientist Andrew Huberman says celebrating the win more than the pursuit sets you up for failure in the future.
AH — “The keys are to pursue rewards, but understand that the pursuit is actually the reward if you want to have repeated wins. The celebration has to be less than the pursuit. And that’s hard for some people to do.”
I only ever celebrated finishing a gym session.
I always had to tap into my primal semi-murderous side to get a workout done, and when it was over, I’d think, “Phew, glad that’s in the rearview.”
One event changed everything.
As a product of global lockdowns, my anxiety was sky-high, which, in a weird twist, got me into walking each day on my lunch break.
Since I enjoyed going for a stroll and didn't associate it with exercise, I went after work and on the occasional morning.
My extra step count meant I craved more hydration and burned more calories. Buying four cans of Coke daily was financially irresponsible and eroded my teeth, so I started drinking water instead.
I didn’t know it then, but enjoying a walk and detaching it from exercise and weight loss was the catalyst for my life-changing transformation, which I have sustained to this day.
Find the joy in exercise.
Zone 2 Cardio.
Think of a brisk walk or low-intensity jog where you can manage a conversation while moving: That’s zone 2 cardio.
I only aimed to complete the 5km loop around my neighbourhood when I started running. I’m not embarrassed to say that there were many occasions when I’d get to the end of my road 300 metres away and stop like a computer running on Windows 95.
After what felt like swinging at a piñata blindfolded, I finally completed the run. But jeez, those first few 5km were at a snail’s pace.
Studies show that this moderate intensity of exercise “enables you to use fat as an energy source for longer and more efficiently.”
Running was just a way to address the heavy feeling in my chest caused by the pandemic fiasco.
My routine started with walking and low-intensity “Zone 2” cardio, which evolved into weight training three times a week. This gradual progression was the gateway to my fitness transformation.
This incremental ratcheting of my fitness removed intimidation for exercising, which excited me because the bar didn’t feel as high.
Let’s dive deeper.
My unique but effective weight training regime.
This is where I brought in the reinforcements.
I needed an expert to create a plan tailored to my life and eliminate the guesswork.
Chris, the online fitness pro I used, sat me down. After reviewing my social calendar, we decided that my core training days should be Monday, Tuesday, and Wednesday, as it breaks up my workload for the week before the weekend, when I’ll inevitably get distracted by social events.
Those days are locked in, but I also have the option of repeating the same sessions from Thursday or Friday onwards, i.e., Monday’s session on Thursday.
Here is a bird's eye view of my weekly routine:
8,000 daily steps (two 20-minute walks)
Three weight sessions weekly
Three (Zone 2) cardio sessions weekly
Each training day, I do a full-body workout, focusing on one exercise for each of my main muscle groups. Before you launch a full-scale assault in the comments section, there’s substantial research that the little and often approach is optimal for muscle building.
It reduced leg intimidation day for me because I broke up the weekly workload into one daily exercise.
I start with a light warm-up set at about 60% of my maximum weight, then hit 8 to 10 reps of my maximum weight for each set, finishing with a drop set of 15 reps where I reduce the weight and pump out more reps. It burns like crazy, and I love it.
It boosts the weight threshold I can lift, especially since I’m training solo without a spotter for those extra reps.
I either do between 300 and 500 calories on the stair climber, cross-trainer, or treadmill, whichever I feel like doing at the time, after a 5–10 minute pause following my weight training.
Research suggests that combining cardio with weight training is optimal for achieving weight loss.
Here’s my typical session
(This is not set in stone — I change it up every so often)
Barbell Flat Bench Press:
3 sets
First 2 sets: 8 to 10 reps
Third set: drop set 12–15 reps
Dumbbell Stiff-Leg Deadlifts:
3 sets
First 2 sets: 8 to 10 reps
Third set: drop set 12–15 reps
Seated Leg Press:
3 sets
First 2 sets: 8 to 10 reps
Third set: drop set 12–15 reps
Pull-Up (Wide Grip):
3 sets
First 2 sets: 8 to 10 reps
Third set: drop set 12–15 reps
T-Bar Row:
3 sets
First 2 sets: 8 to 10 reps
Third set: drop set 12–15 reps
Dumbbell Lunges:
3 sets
First 2 sets: 8 to 10 reps
Third set: drop set 12–15 reps
Superset: EZ-Bar Curl with EZ-Bar Skullcrusher:
3 sets
First two sets: 8 to 10 reps
Third set: drop set 12–15 reps
Here’s my typical day eating
(Again, I change what I eat every so often for variety)
I’m all about counting every calorie.
Now, before you slam your laptop shut, hear me out. It works for me, and the science behind calories in vs calories out is indisputable, but I hear you calorie-counting sceptics loud and clear.
So here’s the nuance.
It’s actually about managing cravings rather than just pegging yourself to a metric that may not be accurate, given that we all process foods differently.
However, having a calorie cap helps you self-regulate better and understand where you’re headed — it might not be as precise as a surgeon’s scalpel, but it doesn’t matter (that much).
Ben Carpenter, the best-selling author of Everything Fat Loss, says, “Self-regulation is frequently associated with better weight loss outcomes.”
What works for me is eating 500 calories per meal for three main meals and 250 calories for each snack. Each main meal will have an equal blend of all three macronutrients (Protein, Carbohydrates, and Fat). This prevents hunger pains and keeps me satiated for long periods.
I feel full and satisfied after eating, so I don’t feel like eating anymore. I also drink 3 litres of water daily.
Quinoa and basmati rice help with food mass, while dense fats like Avocado, Peanut Butter and Coconut oil suppress my appetite (research-backed).
The calorie count is based on a daily intake of 2,000 calories, 500 less than my Basal Metabolic Rate (BMR) of 2,500. You can use any online calculator to calculate yours.
Breakfast:
Two tablespoons of almond butter (190 cal) on two pieces of rye bread (160 cal) with a scoop of whey protein in water (130 cal)
Snack:
Half a Grenade bar (110 cal)
Lunch:
150 grams of turkey breast cooked (245 cal) + one large whole wheat tortilla (150 cal) sprinkled with 30 grams of part-skim mozzarella (90 cal), served with a side of mixed greens (20 cal)
Snack:
The other half of the Grenade bar (110 cal) and an Americano with a splash of skim milk (130 cal)
Dinner:
Half a cup of quinoa (111 cal), half a cup of black beans (114 cal), one serving of grilled salmon (145 cal), and one tablespoon of flaxseed oil (120 cal), accompanied by a serving of steamed broccoli (30 cal)
You’re giving mistakes way too much wiggle room.
Not tracking properly was my rookie error.
Before using Apps like MyFitnessPal, I underestimated my calorie intake. Sometimes, I was off by thousands.
Research suggests that one of the primary reasons for obesity may be the perception that one is eating well when, in fact, they’re not. A study of 11,288 adults over 20 found that while 63% of obese adults believed their diet was excellent, 70% had diet quality scores of F. Additionally, 75% overrated their own eating habits.
Another study highlighted that underreporting food intake is common among individuals with weight issues.
I started to scrutinise my tracking as the momentum of my fitness journey reared its little head.
Before that, I’d eyeballed my food and did some napkin math. So, that first rodeo on MyfitnessPal scanning my food in week one was a truth awakening.
Two things locked in my consistency:
Using technology effectively: My smartphone became my fitness hub. By scanning barcodes, I tracked every meal, including litres of water, calories, and macros. My phone also tracked my steps, adding another layer of activity monitoring.
Accountability: I teamed up with a gym friend and later an online coach who checked in on me weekly. This accountability helped ensure I stayed committed to my journey.
This system helped me achieve the best shape of my life at 38 and has kept me there. For the last two years, I’ve logged my weight daily.
Here’s the hard evidence:
Final Thoughts
One last thing I haven’t mentioned is ENJOY LIFE!
So many times, I’ve wanted to get into shape, but I've often punted on social events and avoided meeting friends. Every bite of cake would fill me with regret when I arrived at family parties, which was plain wrong.
I made the mistake of trying to win my fitness journey through sheer willpower, but that approach is not sustainable.
The only skill I had to master was letting my hair down but getting back in the saddle the day after and not letting Saturday’s party follow me into Sunday, Monday and Tuesday.
I’ve revamped my weight loss perspective to enjoy the process, not just the finish line. I integrate Zone 2 cardio or low-grade movements and have graduated to a structured weight training regimen. I plan my meals carefully around macronutrients and foods I enjoy, and I’ve tightened my tracking to minimise mishaps.
It’s the most effective method I've used to strip fat.
If I, a once skinny teenager turned obese office worker, can get into the best shape of my life, my only question is….
Why not you?
Special note from (me) the author:
Chris, the online fitness coach who completely transformed my fitness journey, is offering a FREE discovery call exclusively for my readers.
If you’re ready to take control of your fitness and create a personalised plan that fits your lifestyle, don’t miss this opportunity. Click here to book your FREE call now.
Great insights! Consistency is king.