19/11/2025
Let’s talk 🗣️
The 2-2-2 Rule & 3-3-3 Rule
If You Want Fat Loss, Structure Beats Motivation.
Let’s be honest:
Most people don’t struggle because they “don’t know what to do.”
They struggle because they have zero structure.
These two rules fix that & fast.
🔥 THE 2-2-2 RULE — YOUR WEEKLY NON-NEGOTIABLES
2 Strength Sessions
If you’re not training your muscles, you’re not changing your shape.
Muscle drives your metabolism. Muscle protects your joints.
Give your body the stimulus it needs.
2 Cardio Sessions
Not punishment — conditioning.
It supports heart health, improves recovery and lets you create a deficit without starving yourself.
2 Moments for YOU
Because if your stress is sky-high, fat loss stalls.
This is where you regulate your nervous system:
walks, reading, breathwork, early nights, prepping food.
No guilt. No excuses. Protect your bandwidth.
This rule works because it forces balance, strength, fitness, recovery, headspace.
The four pillars fat loss actually relies on.
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🔥 THE 3-3-3 RULE — YOUR DAILY BASELINE
3 Balanced Meals
Protein, colour, whole carbs, healthy fats.
Stop the snacking. Stop the “I’ll eat better tomorrow.”
Stability beats perfection every time.
3 Litres of Water (give or take)
Hydration impacts hunger, energy, digestion and cravings.
Most people are tired, hungry and irritable for one simple reason they’re dehydrated.
3 Daily Non-Negotiables
Your rules. Your responsibility.
Steps, sleep, tracking, food prep, supplements, 10-minute tidy whatever your lifestyle needs.
These happen even on the messy days.
Especially on the messy days.
This rule works because it removes decision fatigue.
A clear daily baseline = consistent fat loss.
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💥 PUT THEM TOGETHER
2-2-2 sets your week.
3-3-3 runs your day.
Not extreme. Not complicated.
Just structure, consistency and accountability the things that actually move the needle.
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