In this week’s episode, I open up about some of the biggest mistakes I made in my early years of training and dieting, the misconceptions I believed, and the lessons that shaped the coach I am today.

From thinking crunches would burn belly fat and fat burners would speed up results, to believing I could run my way to a six-pack or that eating every few hours would boost my metabolism, I’ve made plenty of errors along the way. I also fell for the idea that you need a strict bodybuilding split or seasonal bulking and cutting phases to make real progress.

These experiences helped me understand what truly matters for long-term fat loss and muscle gain, and what doesn’t. If you’ve ever chased quick fixes, felt confused by conflicting advice, or wondered why your hard work isn’t paying off, this episode will help you see things more clearly and focus on what actually works.

In this episode, I dive into some brand new research on tempo and hypertrophy, does how slow you lift actually matter for muscle growth? The results might surprise you.
From there, I unpack what really drives progress in the gym, including why exercise selection might not matter as much as you think, how to train effectively with limited time, and why consistency beats perfection every single time.

Most people start their journey focused only on fat loss. And while dropping weight can be an important step, it’s not the whole picture. If your only goal is to see the scale go down, you’ll likely miss out on the real reward: creating a stronger, healthier, and more confident version of yourself.

In this episode, I dive into what it really takes to move past fat loss and start building the body you actually want. We’ll talk about why chasing weight loss alone often leaves people stuck, how muscle and strength change the way your body looks and feels, and the mindset shift needed to create results that truly last.