Cardio is one of the worst ways to lose fat.
It's great for overall health and longevity
But when it comes to fat loss, it isn't optimal.
If you want to drop 30 pounds of fat in 2025, here’s what actually works.
Do these sound familiar?
Brain fog
Poor focus
Weight gain
Low sex drive
Low confidence
Not getting work done
These aren’t random.
They’re all caused by being overweight.
Let’s fix that this year—the right way.
1) Master Your Diet
If you’re eating poorly, no amount of training will fix it.
Focus on:
High protein – Fuels muscle growth and fat loss
Healthy fats – Supports hormones, brain function, and satiety
Whole foods – Nutrient-dense, keeps cravings in check
What not to do: cut out carbs completely.
Carbs get demonized, but they’re important for testosterone, muscle recovery, and energy.
2) Lift Weights Instead of Relying on Cardio
Muscle increases testosterone and helps burn fat.
Your training program should include:
Push (chest, shoulders, triceps)
Pull (back, biceps)
Legs (quads, hamstrings, glutes)
Upper and lower body splits
Track your lifts and aim for progressive overload—more weight or reps every session.
This is how you rebuild your metabolism and lose fat while gaining strength.
3) Optimize Your Sleep
You can’t out-train poor sleep.
Here’s how to improve sleep quality:
Wear blue-light blocking glasses three hours before bed
Take magnesium and glycine to fall asleep faster and stay asleep longer
Better sleep leads to better fat loss, focus, and testosterone production.
4) Take Creatine
Creatine is one of the most well-researched supplements.
It helps with:
Strength training
Improved focus
Increased muscle mass
Boosting testosterone production
If you aren’t taking five grams of creatine monohydrate daily, you’re missing out.
5) Get The Right Nutrients for Testosterone
You can’t optimize testosterone without proper nutrition.
Key nutrients that boost testosterone:
Zinc
Calcium
Vitamin B
Vitamin D
Magnesium
Best sources:
Meat
Fatty fish
Shellfish
If you’re not getting enough, supplements can help, but prioritize real food.
6) Slight Calorie Deficit
Eat in a slight calorie deficit—300 calories below maintenance.
This allows you to lose fat while building muscle.
If you’re not sure about your maintenance calories, use an online calculator to estimate it.
If you struggle with eating less, walk 10,000 steps a day.
7) Eat More Protein
You need more protein if you want to build muscle and drop fat at the same time.
Aim for one gram of protein per pound of bodyweight.
180 pounds = 180 grams of protein per day
Split it up throughout the day for better muscle protein synthesis.
Protein keeps you full, strong, and lean.
Final Thoughts
Forget the hours of cardio.
Train smart
Eat right
Prioritize recovery
This isn’t just about losing weight.
It’s about building a body that is stronger, leaner, and more powerful than ever.
If you commit to this, 2025 will be the year you finally take control.
– Oliver
P.S. Let's talk if you’re serious about burning fat, boosting energy, and living longer—but you need a clear strategy to do it correctly.
