Most people fail at fat loss not because they lack discipline — but because they're following bad advice.

After working with dozens of people on their transformations, here are the 3 mistakes I see over and over:

1. Cutting calories too aggressively

You slash to 1200 calories, feel miserable for 2 weeks, then binge. A moderate deficit (300-500 cal) is sustainable and actually works long-term.

2. Doing too much cardio, not enough resistance training

Cardio burns calories in the moment. But muscle is what keeps your metabolism high 24/7. Prioritize lifting 3-4x per week, add cardio as a tool — not the foundation.

3. Ignoring protein

If you're not hitting at least 0.7-1g per pound of bodyweight, you're leaving results on the table. Protein preserves muscle in a deficit and keeps you full.

Fix these three things and you'll see more progress in 4 weeks than most people see in 4 months.

I put together a full program covering all of this — training, nutrition, meal plans, supplements — in The Lean Blueprint.