I was carrying 21kg I didn't need, a soft middle and a rounder...
Julian Nikolas@CoachJulianNiko
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Jul 26, 2026
~2 min read
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I was carrying 21kg I didn't need, a soft middle and a rounder face, and I had to get lean before fall hit. Here is how I did it, in 26 rules:
RULE 1. STOP RUNNING (your knees will thank you).
RULE 1. STOP RUNNING (your knees will thank you).
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1. Walking at 3mph on a 12-15% incline torches roughly 70% more fat than flat running. Your joints stay happy too.
2. A study found planking for 3 minutes daily, 15 days straight, reduced belly fat.
2. A study found planking for 3 minutes daily, 15 days straight, reduced belly fat.
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Happy joints also rely on magnesium for proper recovery.
Research links magnesium to proper recovery, looser muscles, and deeper sleep.
Sports Research is the best-absorbing one I've tried:
Aff link:
lvnta.com/lv_T7ugstaYkg6…
Research links magnesium to proper recovery, looser muscles, and deeper sleep.
Sports Research is the best-absorbing one I've tried:
Aff link:
lvnta.com/lv_T7ugstaYkg6…
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3. Train 3x a week: push, pull, legs, then core at the end.
4. Aim for a 500-750 calorie daily deficit. That's about half a kilo to a kilo per week.
4. Aim for a 500-750 calorie daily deficit. That's about half a kilo to a kilo per week.
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5. Snap a photo and check your weight at the same time every morning.
6. Hydrate before your coffee each morning.
7. Craving sugar? Reach for fruit first.
6. Hydrate before your coffee each morning.
7. Craving sugar? Reach for fruit first.
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8. Eat protein before anything else. Digesting it alone burns calories and keeps you from overeating.
9. Chew slower. It genuinely helps digestion and satiety.
9. Chew slower. It genuinely helps digestion and satiety.
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10. Skipping breakfast is fine. Skipping nutrients is not.
11. Walking past 10,000 steps daily may be the single most reliable fat loss habit there is.
11. Walking past 10,000 steps daily may be the single most reliable fat loss habit there is.
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12. Cut out alcohol.
13. Spot reduction is a myth. Fat loss happens body wide, not by target.
13. Spot reduction is a myth. Fat loss happens body wide, not by target.
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14. Your body relies on minerals like magnesium, zinc, and potassium to burn fat efficiently.
15. Follow an 80/20 split: clean eating 80% of the time, flexibility the other 20%.
15. Follow an 80/20 split: clean eating 80% of the time, flexibility the other 20%.
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16. Carbs aren't the enemy, excess calories are.
17. Fat belongs in your diet too, just choose the good kinds.
17. Fat belongs in your diet too, just choose the good kinds.
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18. Quality sleep, around 8 hours, may be the most underrated fat burning tool you have.
19. Cut back on liquid calories. Your brain doesn't register them as fullness.
19. Cut back on liquid calories. Your brain doesn't register them as fullness.
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20. Sparkling water instead of still may help curb appetite.
21. Keep seed oil intake low.
21. Keep seed oil intake low.
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22. Ultra processed foods that taste irresistible are engineered to make you hungrier, not less.
23. Drink 2 to 3 liters of water daily.
23. Drink 2 to 3 liters of water daily.
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24. Chronic stress raises cortisol, and high cortisol signals your body to hold onto fat.
25. Walking might be the closest thing to a free supplement for mood, energy, fat metabolism, and mental clarity.
25. Walking might be the closest thing to a free supplement for mood, energy, fat metabolism, and mental clarity.
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That cortisol locks fat in, and magnesium can help.
Research links magnesium to lower cortisol, calmer nerves, and deeper sleep.
Sports Research Mag Glycinate is one of the best I've tried:
Aff link:
lvnta.com/lv_T7ugstaYkg6…
Research links magnesium to lower cortisol, calmer nerves, and deeper sleep.
Sports Research Mag Glycinate is one of the best I've tried:
Aff link:
lvnta.com/lv_T7ugstaYkg6…
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DISCLAIMER:
This thread may contain affiliate links. It is not intended to prevent, diagnose, or treat disease. Consult a licensed practitioner before starting any new health protocol.
This thread may contain affiliate links. It is not intended to prevent, diagnose, or treat disease. Consult a licensed practitioner before starting any new health protocol.