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Click here to say thanks ☕️Up to half a stone in six weeks — same habits, same order, as when I first put this out as a video.
Right, here's how this works. Six weeks. Every week you get ONE new habit and you do it daily — no exceptions, no "I'll start it properly on Monday." Not six habits at once. That's how people end up doing none of them. Week two lands, week one doesn't stop — you bolt it on top and keep both running. By week six you're doing all six every day, and it stops feeling like a diet. It just feels like what you do now.
This is the exact habit stack that got people up to half a stone down — about a pound a week — when I first ran it as a video series. Miss a day? Don't spiral about it, just get back on it tomorrow. The habit matters more than being perfect at it.
Before anything: read the lingo below so you know what the hell I'm on about. 3 minutes. Don't skip it.
Every rep should be nice, slow and controlled — especially on the way down. If you're rushing through reps like you've got somewhere to be, you're doing it wrong.
| RPE | What it feels like |
|---|---|
| 10 | Stick a fork in you. You're cooked. No reps left. |
| 9 | Shaking like a shitting dog. 1 rep left. |
| 8 | 2ish reps left. Good for pushing it. |
| 7 | 3ish reps left. Good for learning technique. |
| 6 | 4+ reps left. You can do more. |
Unless you're under the age of 20 and wake up feeling like you could run through a brick wall without a coffee, do a little 5 minute mobility routine before you get stuck in.
Then for each exercise, do 1 warm up set at around 50% of the weight you're going to use for your working sets. So if you're squatting 60kg, warm up with 30kg first.
Pick a weight you can do 12 reps with. Aim for RPE 7 for the first couple of weeks. Once you can hit 12+ reps comfortably with good form, go heavier. If you can't hit 8 reps, drop it. On your last set, go for as many reps as possible — 15+ means it's time to go heavier next session.
Good start
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No gym needed
Two full-body sessions. Keep a rest day between them.
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Back Squat ▶ Tutorial · Goblet squat alt | 3×8-12 | 3-1-2-1/NS&C | 2 min | Imagine you're sitting on a chair behind you. Think about trying to bring your butt to your heels. If the idea of doing this terrifies you, start with a goblet squat. |
| Chest Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Remember to keep your arms at a 45 degree angle to avoid tightness in your shoulders |
| DB Reverse Lunge ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Train tracks not tight rope. Slight forward lean. |
| Narrow Grip Lat Pulldown ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Brush your sides with your elbows as you come down, bringing elbows into your back pocket. |
| Lateral Raises ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Bring the dumbbells up in an arching motion away from you rather than just straight up. |
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Barbell/DB RDL ▶ Barbell · DB | 3×8-12 | 3-1-2-1/NS&C | 2 min | This is all about the hips moving back and forward rather than the barbell moving up and down. If you're not ready for the barbell, start with dumbbell RDLs instead. |
| Seated DB Shoulder Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Remember to keep your elbows at a 45 degree angle to avoid tightness in your shoulder. |
| Leg Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Use the handles to pull yourself into the seat, keeping your bum down. Push through your heels. |
| Seated Row ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Brush your sides with your elbows as you come back, bringing elbows into your back pocket. |
| Cable Tricep Extension ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Use two ropes if you can. Pin elbows into sides, locking them in place. |
Three full-body sessions. Mon/Wed/Fri works well, or any three days with rest between each.
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Back Squat ▶ Tutorial · Goblet squat alt | 3×8-12 | 3-1-2-1/NS&C | 2 min | Imagine you're sitting on a chair behind you. Think about trying to bring your butt to your heels. If the idea of doing this terrifies you, start with a goblet squat. |
| Chest Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Arms at 45°. Control the bar on the way down. |
| DB Reverse Lunge ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Train tracks not tight rope. Slight forward lean. |
| Narrow Grip Lat Pulldown ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Elbows brushing sides into your back pocket. |
| Lateral Raises ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Bring the dumbbells up in an arching motion away from you rather than just straight up. |
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Barbell/DB RDL ▶ Barbell · DB | 3×8-12 | 3-1-2-1/NS&C | 2 min | Hinge at hips. Bar stays close to legs. |
| Seated DB Shoulder Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Control descent. Elbows roughly 45° from torso. |
| Leg Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Use the handles to pull yourself into the seat, keeping your bum down. Push through your heels. |
| Seated Row ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Pull to belly button. Shoulders stay down. |
| Cable Tricep Extension ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Elbows pinned to sides. |
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Leg Extension ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Line knee up with axis of rotation. Use the handles to pull yourself into the seat. |
| Dumbbell Bench Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Remember to keep your elbows at a 45 degree angle to avoid tightness in your shoulder. |
| Seated Hamstring Curl ▶ Seated · Lying | 3×8-12 | 3-1-2-1/NS&C | 2 min | Line knee up with axis of rotation. Use the handles to pull yourself into the seat. If you don't have a seated hamstring curl, use the lying one. |
| Assisted Chin Ups ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Squeeze your bum throughout and pull by driving elbows into back pockets. |
| Back Extension ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Do not hyper extend using your back/shoulders. Pull using your glutes and nothing else. |
Upper/Lower split. Mon/Tue/Thu/Fri works well with Wed and the weekend off.
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Leg Extension ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Line knee up with axis of rotation. Use the handles to pull yourself into the seat. |
| Seated Hamstring Curl ▶ Seated · Lying | 3×8-12 | 3-1-2-1/NS&C | 2 min | Line knee up with axis of rotation. Use the handles to pull yourself into the seat. If you don't have a seated hamstring curl, use the lying one. |
| Bulgarian Split Squats ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Think 'train tracks' rather than 'tight rope'. |
| Hip Abduction ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Pull yourself into the seat using the handles and drive legs out as wide as you can. |
| Walking Lunges ▶ Tutorial | 3×8-12ea | NS&C | 2 min | Think 'train tracks' rather than 'tight rope'. |
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Incline DB Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Get the bench at a 45 degree angle. Remember to keep your elbows at a 45 degree angle to avoid tightness in your shoulder. |
| Lat Pulldown ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Grip should be slightly wider than shoulder width, pull by bringing elbows into your back pocket coming no lower than your chest. |
| Machine Pec Fly ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Think about bringing elbows together rather than hands. |
| Narrow Grip Seated Row ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Brush your sides with your elbows as you come back, bringing elbows into your back pocket. |
| Assisted Dips ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Keep elbows pointing to the back of the room throughout going down as low as you can. Push through hands rather than using hips/legs. |
| Incline Bicep Curl ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Set the bench at around 60 degrees. Use as little momentum as possible. |
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Barbell RDL ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | This is all about the hips moving back and forward rather than the barbell moving up and down. |
| Leg Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Feet shoulder-width. Don't lock out at top. |
| Reverse Lunge ▶ Tutorial | 3×8-12ea | 3-1-2-1/NS&C | 2 min | Think 'train tracks' rather than 'tight rope'. Lean forward a little to work more of your glutes. |
| Back Extension ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Squeeze glutes at top. Don't hyperextend. |
| Hip Adduction ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Pull yourself into the seat using the handles and squeeze legs in. Pause at the middle and slowly on the way back. |
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Dumbbell Bench Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Remember to keep your elbows at a 45 degree angle to avoid tightness in your shoulder. |
| Assisted Chin Ups ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Squeeze your bum throughout and pull by driving elbows into back pockets. |
| Shoulder Press Machine ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Keep elbows facing forwards throughout. |
| Seated Row (Upper Back) ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Flare elbows out pulling towards upper chest. |
| Lateral Raise ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Bring the dumbbells up in an arching motion away from you rather than just straight up. |
| Cable Tricep Extension ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Use two ropes if you can. Pin elbows into sides, locking them in place. |
Dumbbells and a suspension trainer. Two full-body sessions. Build the habit before progressing to the gym.
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Goblet Squat ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Imagine you're sitting on a chair behind you. Think about trying to bring your butt to your heels. |
| Floor Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Remember to keep your arms at a 45 degree angle to avoid tightness in your shoulders. |
| DB Reverse Lunge ▶ Tutorial | 3×8-12ea | 3-1-2-1/NS&C | 2 min | Think 'train tracks' rather than 'tight rope'. |
| DB Bent Over Row ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Hinge at the hips until your feel your hamstrings and then bring the dumbbells to your hips rather than straight up. |
| Lateral Raises ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 90s | Bring the dumbbells up in an arching motion away from you rather than just straight up. |
| Exercise | Sets×Reps | Tempo | Rest | Form tip |
|---|---|---|---|---|
| Dumbbell RDL ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | This is all about the hips moving back and forward rather than the dumbbells moving up and down. |
| Seated DB Shoulder Press ▶ Tutorial | 3×8-12 | 3-1-2-1/NS&C | 2 min | Remember to keep your elbows at a 45 degree angle to avoid tightness in your shoulder. |
| Bulgarian Split Squat ▶ Tutorial | 3×8-12ea | 3-1-2-1/NS&C | 2 min | Think 'train tracks' rather than 'tight rope'. |
| TRX Row ▶ TRX · DB alt | 3×8-12 | 3-1-2-1/NS&C | 2 min | If you don't have a suspension trainer, you can do a dumbbell row instead. |
| TRX Tricep Extension ▶ TRX · Skullcrusher | 3×8-12 | 3-1-2-1/NS&C | 90s | If you don't have a suspension trainer, you can do a dumbbell skullcrusher instead. |
Yes. I really mean it.
You've tried cutting sugar, giving up carbs, replacing meals with shakes, celery juice, stopping eating after 7pm, and restricting until you inevitably binge. For what? To become miserable for the sake of sod all progress. Here's how fat loss actually works.
Not here to lose fat? No problem. The principles in this guide — tracking, flexible eating, using the scales properly — apply whether your goal is fat loss, maintaining your weight or building muscle. Your calorie target changes based on your goal, and if you're building muscle your protein target goes up too (more on that below). Head to the Calculator tab to get your numbers for any goal, then come back here to understand what to do with them.
Rule number 1 of a successful diet: you do not need to cut ANYTHING out to lose weight.
So if you've been told by helmets in the health and fitness industry to "stop eating XYZ" then please unlearn that because it's bullshit.
The key to a sustainable diet is one you stick to, and that USUALLY involves a good balance of healthy food alongside your favourite food that tastes bloody great.
There is no fattening food. There is only eating too much total food. Once you understand that, everything gets a lot simpler.
The reason why you've not seen much success in the past is this whole "throw shit at the wall and see what sticks" policy. Often results in a bit of a bloody mess, right?
So it's about time we added a bit more structure into your diet by giving you some targets to hit. You need two numbers. That's it.
How much you eat determines whether you lose fat or not. Full stop. Use the Calculator tab to find your target.
The one thing that makes your diet a hell of a lot more manageable. Keeps you fuller for longer and preserves muscle while you lose fat, and it's what you actually build muscle from if that's the goal. Losing fat or maintaining? Aim for bodyweight in kg × 1.2g as your minimum, up to × 1.6g if you can. Building muscle? Aim higher — × 1.6g minimum, up to × 2.2g. Use the Calculator tab, it works this out for you based on your goal.
Example: 80kg person losing fat. Calorie target from calculator = 1,800 kcal. Protein target = 80 × 1.2 = 96g minimum, up to 80 × 1.6 = 128g. Start at the lower end and work up. Hitting the lower end consistently beats aiming for the higher end and falling short every day. Building muscle instead? Same 80kg person would be aiming for 128–176g protein — the Calculator does this maths for you.
Calorie counting is the same as training wheels on a bike. Those wheels aren't meant to be used forever BUT by using them for a bit you learn how to ride a bike without falling flat on your face.
Calorie counting teaches you to do just that with your diet and eating habits. Just so happens, it's also the quickest and easiest way to know exactly how much you're eating.
Note: NOT counting calories to lose weight is like Lewis Hamilton choosing to race blindfolded. Pretty bloody silly.
Traditional calorie counting restricts you to the same target every day and by doing that, it becomes pretty impossible for you to have much fun at the weekend.
Traditional diet — same every day
2,000 kcal every day. No flexibility. One meal out and you've "ruined it".
My way — flexible across the week
Lower Mon–Fri. More room Sat–Sun. Weekly average = same deficit. You still lose fat. You still have a life.
Average = 2,000 kcal either way.
So long as your weekly average is in a deficit, you'll lose fat. Saturday being a write-off doesn't mean the week is ruined. Monday to Friday counts too.
How much you're eating determines if you lose weight or not. That's the science. But WHAT you eat determines how much you enjoy the process of losing weight, how easy you find it and how long you'll stick it out for.
So once you've got a grasp of the fundamentals, it makes sense to start improving the QUALITY of the food you're eating. The way I get my clients to think about this is: ticking daily boxes.
And as their coach, I also check if there are any smart swaps we could make to get MORE from their calories to stop them feeling hungry. Things like lower calorie swaps and high volume low calorie snacks.
You don't need to be perfect. You just need to be consistently better than you were. Small improvements every week add up to something that actually lasts.
The fuckwits over at Slimming World do this horribly wrong and it's the reason why so many people have an awful relationship with the scales. You probably dread them, right?
The answer to improving how you view the scales is: using them daily. I know it sounds counter-intuitive but EVERY SINGLE ONE of my clients who has done this has seen the benefits.
Basically, you start giving less of a fuck about what the number says and instead just treat it as data. You also start learning way more about daily fluctuations and what actually causes your weight to go up and down each day (it's not body fat). Things like:
All of the above has the potential to cause your body to retain water and this shows up on the scales. The more you see these daily fluctuations, the more you learn, the less you get bothered by it all and the more consistent you become.
The scales shouldn't be your only measure of progress. If they are, you will fuck yourself over before long. Use the weekly average in your tracker. Waist measurements, photos, clothes fit, energy — all of it counts.
I know standing half naked in front of the mirror looking at the damage the last few years has caused isn't easy. Taking photos of said damage is even harder BUT it's one of the most important things you'll ever do.
Not only will it give you a bit of a slap back to reality (because there's no hiding) but it marks your starting point. I say this all the time to clients — you will regret not taking photos. In months to come when you've made boatloads of progress, you'll want to look back and see just how far you've come.
Don't skip this step. Take photos every single month. Thank me later.
Also take measurements. The number of times I've had clients pissed off at the scales not dropping quick enough only to look at their measurements and think "oh damn — I've actually lost loads." The scales are one measure. Not the only one.
Do something you bloody well enjoy. No point forcing yourself through HIIT workouts that you and your pets hate. Equally there's no point in going for a run if you'd rather shit in your hands and clap.
Exercise is there to make you feel good, get you fitter, stronger and more active. It is NOT a punishment for eating and it will NOT cancel out a week of eating too much. Trying to out-train a poor diet is a disaster every single time.
Ideally we add in some resistance training a couple of times per week. Check the Workouts tab for exactly what to do.
60 seconds. Do this before anything else.
Fill in your details below. Uses the Harris-Benedict formula to find your maintenance calories, then adjusts them up or down based on your goal — a sensible deficit for fat loss, a small surplus for building muscle, or your maintenance number if you're just holding steady.
A single "how active are you?" dropdown is basically a guess — most people either flatter themselves or underrate a job that's got them on their feet all day. We ask a few quick questions instead and work it out properly.
Check your phone or watch. Use your actual average over the last few weeks — not your best day when you were showing off.
Weights, classes, sport — anything 45+ minutes that gets your heart rate up. Leave blank or 0 if you're not training yet. Don't count your daily walking, that's already covered above.
Data is how you know what's working. Stop guessing.
Do this once. Or use the Calculator tab and hit "Send to My Tracker" to fill these automatically.
This decides which direction your weight trend should be moving, so the pace check below tells you the right thing.
The scale lies daily. It doesn't lie over weeks.
Your weight bounces around every single day because of water, food still sat in your gut, sodium, your period, how much you slept — not body fat. This tab smooths out the noise so you can see what's actually happening. Every weigh-in you log in the Tracker tab shows up here automatically — nothing new to fill in.
Nothing to show yet. Log a few days of weight in the Tracker tab and come back — the more you log, the smoother and more accurate this trend gets.
Do this every Sunday. Be honest.
Saves automatically per week so you can look back at how far you've come.