Hey Team,

I hope the week is going AMAZING.  I know for us at the gym it has been 3-ways of chaos with the Summer Slam in full motion…hopefully each of you are racking up the points and reaping the benefits through just ‘FEELING BETTER’.  For me it’s been a real battle – I’ve been chasing my tail really since missing a week going down south and then having to pick up a few extra shifts running classes to cover for a couple of the other coaches…woe is me right??  Anyway, I’m not sure I’m going to get 75-points but I’ll get pretty close…

Recently, a new client came in for her first follow-up meeting after a week with us and a couple of classes. She’s already feeling some frustration, asking, “How do I lose my belly?”  For me, questions like this after a couple of weeks are exasperating in so many ways – I mean, for us we are just trying to get our new clients into the swing of getting to the gym on time, making their way through the sessions and generally develop a positive habit…but I always forget that so many people just feel the gym is some kind of magic pill and because they are pushed out of their comfort zones in a couple of sessions feel there should be an immediate ‘pay-off’ (I think we ALL feel that way sometimes)…but it just doesn’t work that way!

Back to the ‘How do I lose my belly’ question…I mean, it is such a common question and certainly one we love helping people tackle. But here’s the truth: it’s a journey. Losing belly fat (or any body fat) doesn’t happen overnight, and it isn’t just about working hard in the gym; it’s about working smart both inside and outside the gym. Training is only part of the story and the answer is a combination of TIME and CONSISTENCY.

The Gym: Building the Foundation (And Staying Consistent)

A solid exercise routine is crucial, but it’s not an instant fix. Here’s what you need to know about training for lasting results:

• There’s No “Best” Activity for Fat Loss: Forget about searching for the perfect workout. In truth, any form of exercise can support fat loss. The key? Find something you enjoy and can stick to. Consistency over the long term beats intensity over 2-3 weeks (or even 3-months!!) every single time.
• Consistency Over Time: Rather than going all-in a few times, it’s about showing up regularly. Aim for at least three months of consistent training before expecting to see significant physical changes.
• It’s Just One Hour (Best Case!) Remember, even if you’re in the gym an hour a day, there are still 23 other hours that affect your progress. If your daily step count is low, if you’re snacking poorly, if you’re losing sleep to screen time, or constantly feeling stressed—these things can hinder results. The gym is a powerful tool, but it’s only part of a larger, whole-life approach.

Want to Shed Weight for Good? Structure in the Kitchen is Key

If the gym is where we set the stage, the kitchen is where we make real progress. Structure, planning, and discipline with food choices are the foundation of sustainable fat loss. Here’s the truth: if you want lasting results, you’ve got to be intentional with your nutrition.

Four Steps to Stay Ahead of Your Nutrition and Your Goals:

1. Shop Ahead of Time: Plan meals for the week and hit the grocery store with a clear list of whole, nutrient-rich foods…in my house, we use Hello Fresh (and have for several years now) to keep on track and remove the ‘bad decisions’ we all make when there is no ‘plan’ for dinner.
2. Prep & Cook Ahead of Time: Use a day each week to cook core ingredients (grains, proteins, veggies) so you’re ready for the busy days.
3. Portion Meals Ahead of Time: Divide meals into portions so you’re not left wondering how much to eat—or reaching for unhealthy snacks.
4. Schedule Meals Ahead of Time: When you eat at regular intervals, you’re more in control, which means less impulse snacking.

Staying ahead of your nutrition means staying lean, no matter what life throws at you. This structure not only supports weight loss but creates habits you can rely on long-term.

The Bottom Line

Losing belly fat is possible, but it requires consistent effort and discipline in both training and nutrition. I’m sorry this answer isn’t sexy and saying that “with a plan in the gym and structure in the kitchen, you’re setting yourself up for success” is not really inspiring a great deal of confidence in 2024 where everyone wants it ‘NOW’.  But remember, we’re here with you on this journey—not just to guide you through the workouts, but to support you in building the habits that last.

See you in the gym,

Michael.