08/28/2025
If you’ve lost weight, only to gain it back…
You don’t have a discipline problem.
You have a strategy problem.
Most diets aren’t designed for the long haul.
They’re crash diets, extreme workouts, or unrealistic plans that don’t fit your life.
And that’s why you burn out.
After working with over 600+ men, here’s what I’ve found:
If you want to lose fat, keep it off, and honor God with your health, you need a sustainable plan.
Here’s the three-step system I teach my clients:
1. Weigh Yourself Daily
Most people avoid the scale because they don’t want to see the number.
But if you don’t track progress, you won’t know if you’re on the right path.
Here’s the truth:
The scale is the ultimate source of truth.
Get a digital scale.
Weigh yourself every morning.
Track your weekly average.
Adjust your habits before things get out of control.
2. Hit Your Calorie and Protein Goals
Most diets fail because they’re overcomplicated.
Forget keto.
Forget fasting.
Forget the trends.
Here’s what matters:
• Eat at or below your BMR (Basal Metabolic Rate).
• Hit 0.8 grams of protein per pound of target weight.
Example:
If your goal weight is 180 pounds, aim for 144 grams of protein per day.
This keeps muscle, burns fat, and helps you fuel your body for the long haul.
3. Resistance Train Two to Five Times a Week
Forget long gym sessions.
You can get results with short, consistent workouts — even at home.
Focus on compound movements that work multiple muscles at once:
• Squats
• Deadlifts
• Pull-ups
• Bench press
• Overhead press
And follow these three keys to building muscle:
1. Form – Do exercises correctly to avoid injury.
2. Intensity – Train within three reps of failure.
3. Progressive Overload – Increase reps, sets, or weight weekly.
Why This Works:
This isn’t a quick fix…
It’s a lifestyle change.
Most of the men I coach are Christian dads, husbands, and leaders who want to take control of their health without sacrificing their faith or family.
This system helps you do just that.
• Lose fat
• Build muscle
• Honor God with your body
God bless.
- Joey
