If a PT says on Easter… “you have to do X minutes of cardio to burn off X amount of chocolate” Or tell their clients today you have to “earn your chocolate today” They are a Gimp. I hope they stub their toe. Enjoy your Easter. It’s one day… Eat some chocolate

“I’m eating 1200 calories and can’t lose weight” “A calorie deficit doesn’t work for my body” Statements associated with a person NOT eating 1200 calories and NOT in an actual calorie deficit Annoying? Yes Truthful? Double yes

Cardio Fat Loss Myths 🔹Steady state is best for fat loss 🔹Fasted Cardio is superior 🔹Incline Treadmill is best choice 🔹 Specific incline or speed on the treadmill 🔹Cardio in the AM instead of PM 🔹 Cardio is essential to fat loss NONE are key to losing more body fat

I made over $22 million the last 5 years through my CMC business I own 100% and did this with just 1 full time staff member CMC historically had around 80-85% margins historically… damn good I am NOT a business coach. I have nothing to sell you on business. Here’s some tips

9. Don’t expect to feel like a success just because you make some nice money I felt most successful as a PT in the gym 6-7 years ago training people 1-1 making MUCH less PTs feel like they need a big business these days. You don’t Nothing wrong with being a PT in the gym

8. Learn as many roles as possible initially Then you know if people are actually good at what they do Aim to be able to do most key roles in a business initially. This helps you learn for when you hire people And also know exactly what you want achieved from the hires

7. invest profits 2 types of investments! A) invest profits into your business. B) invest profits into other asset classes. I do both Want to grow as fast as possible? Invest into the business Want to decrease some risk? Diversify along the way & put into safer assets

6) Fearing failure is a strength at times I have borderline personality disorder and depression. The way I look at the world is often “unique” But it makes me obsessed with getting better I am never settled or content on things. I am always desperate find my weaknesses

5. Be obsessed with numbers You must know where your money is going. What you are spending it on. What’s the ROI of the spend? Do you need this spend? So many people are flying blind in business Numbers are everything. Not just top line but the deeper numbers. Know them

4. Don’t be an influencer. Be a business owner It kills my soul influencers who gain massive audiences just to market other people’s dreams and businesses It also dilutes your messaging when selling your own. People doubt your conviction when you sell 27 different things

3. There is no one set formula to success I presented at a big conference recently with other awesome successful coaches. We all had vastly different personalities and business models We all have had lots of success though. Despite being very different Unique is good!!

2. Perfectionism is holding so many people back You want to produce great things of course! But SKILLS take time Practice, then more practice. Eg Want to get good at email marketing? Write lots of emails. LOTS! Don’t just read about it. Go do it Get better as you go

1. Speed matters Try things. Get things out quickly & get things out cheaply See how your audience responds. If they like it, great! Double down. If they don’t like it? That’s ok! You haven’t spent much and can quickly learn WHY and THEN spend on solving the problem

9. Don’t expect to feel like a success just because you make some money I felt most “successful” as a PT in the gym 6-7 years ago training people 1-1 making less PTs feel like they need a big business these days. You don’t It’s ok to just want to help clients in the gym

Metabolic adaptation simply leads to needing lower calories to generate a fat loss response You lower cals, you lose weight again. This is basic science ❌ Starvation mode is not science. It’s a myth. You lower cals and out of thin air your body gains fat mass? Illogical

Simple example of a client. Pre dieting their maintenance could be 2200 cals. After period of dieting through metabolic adaption maintenance has lowered to 1800 cals. This means your deficit required for fat loss has lowered. 400 cal reduction! Again, normal part of dieting

Also as you lose weight. You weigh less. Therefore you expend less calories Your metabolic rate is linked to your total body mass You lose weight and weigh less. Naturally you burn less calories Think of metabolic adaptation as lowering your predicted maintenance calories

“metabolic adaptation” is real And very different from starvation mode myth Metabolic adaptation is your bodies response to weight loss. It’s a natural defence mechanism The body purposely slows down processes which lead to calorie expenditure like NEAT. incidental movement

These people all lose weight. Lots of it. Despite high stress. Despite super low cals. They don’t magically gain fat mass That’s impossible in a calorie deficit Even if your metabolic rate slows down. This just makes fat loss harder as your maintenance cals lower.

Starvation mode concept = “My calories were too low which forced my body into a stressed state and made me gain fat.” No. reality? Very low calories will always lead to fat loss. Hence why people in famine always lose weight. Prisoners of war. Horribly sad cases of anorexia