Training hard but not seeing progress? In this episode, we break down the seven biggest mistakes people make in the gym and with their nutrition, and what to do instead so you can finally start seeing real results.

We cover:

• Why not tracking your training keeps you stuck

• How intensity and progressive overload really work

• The role protein and calories play in body composition

• Why “more” training isn’t always better

• How poor recovery slows progress

• The danger of constantly changing programs

• Why comparing yourself to others kills consistency

This episode is perfect for beginners and anyone who feels like they’re doing the work but not moving forward. You’ll walk away with simple, practical strategies you can use straight away to train smarter, stay consistent, and make real progress toward your goals.

If you enjoy the episode, it would mean the world if you subscribe and share it with a mate.
You can also find more daily fitness and motivation content at @perryclinton_pt on Instagram, TikTok and YouTube.

You can also find our online training programs at: projectbuildfitness.com

012: The Perfect Day of Fitness | How to Optimise Health and Performance

What does the perfect day of health and fitness actually look like, according to science?
In this episode, we break down a full evidence-based day from start to finish, using only protocols supported by randomised controlled trials.

You’ll learn:

• How to optimise your night routine for better sleep

• The best science-backed habits to start your morning

• When to train for peak performance

• How to time your meals for better energy and recovery

• Why sunlight, hydration, protein and daily movement play such a huge role

• How sleep impacts muscle growth, fat loss, motivation and overall health

• The ideal training frequency and recovery strategies

• A full hour-by-hour breakdown of the optimal fitness day

If you’ve ever wondered:

• When’s the best time to train?

• What should I eat before and after a workout?

• How important is sleep really?

• What daily habits actually move the needle?

This episode gives you a simple, clear, research-backed guide you can start applying immediately. It’s the blueprint for performing better, recovering faster, building more muscle and feeling your best every day.

If you enjoyed the episode, subscribing and sharing it with a mate helps the podcast reach more people.
For more daily fitness content, find me on Instagram, TikTok and YouTube: @perryclinton_pt

projectbuildfitness.com for all training programs.

Struggling to build muscle? In this episode, Perry breaks down the science of weight training so you know exactly how to train for real, measurable results.

Learn the core drivers of muscle growth, how to structure an effective workout, what intensity actually means, how to avoid beginner mistakes, and the proven principles that maximise strength and hypertrophy.

Perfect for beginners and anyone wanting to train smarter, not harder.

Head to projectbuildfitness.com for science-based workouts that you can follow right away.

Confused about fat loss? You’re not alone.

In this episode, we break down the truth about losing body fat. From calorie deficits and metabolism to carbs, cardio, and the myths that hold most people back.

You’ll learn:
Why carbs aren’t the enemy (and how to actually use them to fuel fat loss)
The difference between calorie cutting and smart nutrition
How resistance training helps you burn more fat long-term
Simple, actionable steps to start seeing results without extreme dieting

Whether you’re trying to lose your first 5 kilos or finally break through a plateau, this episode gives you practical, no-BS strategies you can start using today.

🎙 Hosted by Perry Clinton - helping you simplify fitness.