In today's episode we cover 10 of the top 20 rules for fat loss.

1. The pain of remaining the same must be greater than the pain of change. Being fat must suck worse than controlling your food intake and working out. Plain and simple.

2. The love you have for the people in your life should push you to get better and healthier. You can't be your best if you're overweight.

3. Your plan should fit into your lifestyle - you shouldn't try and fit your lifestyle around fitness. I'm not skipping the zoo on Sunday to get a sick pump at the gym. I'm also not missing date nights with my wife to do cardio (cardio comes after date night

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4. Losing fat starts with energy balance. Your food intake must be less than what you burn each day.

5. Being miserable with how you look and feel takes away from your legacy AKA how people are impacted by you each day.

6. You don't need to do cardio to get in phenomenal shape - however I recommend that you do for health and mental benefits.

7. Protein, veggies, fruits and healthy sources of fuel (healthy fats and carbs) should make up 90% of your nutrition plan

8. Resistance training (bodyweight, weights, bands, etc) should make up the foundation of your workout plan.

9. A mediocre plan done consistently will trump a perfect plan done inconsistently - lesson here is to stick to the plan - consistency wins.

10. Losing fat comes in waves. You'll see massive progress some weeks and zero others.

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