RichFit Training

Read below👇👇

If you're a man who:

-Thinks they can't lose weight because your metabolism has "slowed down".

-Has signed up for gym memberships and/or programs in the past but quit because you got frustrated and didn't have a plan

-Thinks they don't have the time or energy to make a change

-Has an injury and is scared to start back up because you don't want to re aggravate it.

Then this is for you!

We are going to teach you to say bye to the gut without foods being off limits, cardio, long workouts, or expensive supplements.

Now...

Just because we make it simple, doesn't mean it's easy..

This is definitely not for everyone and we are looking for success stories, not clients

But..

If you think you're ready and you have what it takes, here's what you can expect to a get in our stomach shred 👇

10-20 lbs down in 6-8 weeks, and 15-30 lbs in 90 days so you can once again feel confident with your shirt off at the beach✅

The non restrictive, no nonsense nutrition method where we don't force unsustainable diets down your throat✅

Complete access to our fit fusion brotherhood community where men like you have been, and/or are going on the same journey. Accountability is where most men fall off track, and we don't let that happen✅

Direct phase focused on "the beach muscles"✅ (arms, chest, shoulders, abs)

The mission here is straight forward:

We are going to help you ditch the gut so you can feel confident in those slim fit tees and have you seeing your abs for the first time in decades.

"I don't have enough time".

"My metabolism is too slow as I'm in my 40s-50s"

"I tried in the past and nothing works for
Me"

"I have an injury so I can't exercise right now and lose fat".

Are by far some of the most self limiting beliefs that we helped crushed time over time again

Imperfect action wins 100 out of 100 times, opposed to waiting for the "perfect " moment

So If you think you have what it takes and you're ready to take ownership of your health again...

Message me "dominate" and I'll send over more details to you💪

"Eating 6 meals a day is the best way to burn fat". (My embarrassing story as a coach in 2011)

One of the more common myths that still floats out there is: "Eat 5-6 meals a day as it speeds up your metabolism ".

In 2011 when I first started as a coach, I remember preaching this all the time to my clients all the time.

Eat when you wake up✅
Have a protein snack✅
Eat lunch✅
Have a protein snack✅
Have dinner✅
Have a protein shake✅

That was the formula I preached to them to burn fat at a fast rate.

But then..

I still remember a Meta analysis fat loss study came out in I wanna say 2013.

And in the paper it basically said as long as calories/protein are equated for, it doesn't matter how many meals you have in a day for fat loss.

My client sent that article to me when I was still coaching him, and it was super embarrassing.

Basically I was preaching "bro science" for 1-2 years🤦‍♂️

Back to break the myth 👇

You definitely don't need 6 meals a day for "optimal fat loss".

Whether you have 2 meals or 6 meals a day, the two things you want to control are calories and protein.

The calorie formula: Body weight in lbs and times it by 10 roughly. (200 lbs times 10=2000 cals per day)

Protein: Pounds in body weight times .8. (200 lbs times .8= aim for 160g per day)

Hopefully this should come as good news as most of us are busy and it's almost impossible to meal prep 6 meals throughout a day.

So don't stress whether you are firing back 2 or 6 meals a day, just control calories and protein to shred fat✅‼️

Here's How Justin Did it‼️

Justin came to me with the intent of dropping 15 lbs, but maintain muscle mass and improve strength while staying injury free.

We did that and here's a bit of the background👇

Justin is a busy dad who didn't have much motivation because he was physically drained and was scared to re injure himself because of previous injuries.

We kept the workouts super shoulder friendly as he has a history of shoulder pain as his background as a baseball pitcher.

As he is a dad, we came up with a simple nutrition strategy where he can have some flexibility with some of his favourite foods without feeling restricted and still drop inches off the gut.

Justin mastered our "weekend warrior" nutrition method to a T, and what really stood out for me was when he had a slip up or two, he got right back on the horse every single time.

He mentioned the old clothes are fitting way better, the suits now fit and has way more energy showing up for his family.

If you are thinking, "can I do this even with limited time and energy"?

The answer is yes.

We surveyed our top members and asked them what 5 actions really moved the needle for them in terms of ditching the beer gut.

We collected the 5 most common actions/traits.

So IF you think you have what it takes, we have a 100 percent money back guarantee where if you do these 5 key actions and you don't lose 15-30 lbs in 90 days, we will give you your money back with no questions asked

DM me "dominate" if you wanna learn more about these traits and if you are ready to ditch the beer gut for the summer 💪

Want the key to long term fat loss success?

It’s not knowing how many calories to take in.

It’s not knowing how much protein we need.

Sure those are good to know. But it all starts with building good habits /building the right mindset ✅

3 I wanted to share with you today.

1️⃣Fall in love with the process- Having goals is great.

But when you reach your goal or don’t reach your goal, it can feel extremely empty as you’re wondering “what’s next”.

Have goals built into your routine, but also just fall in love with the process and you’ll accomplish way more opposed to just focusing on a short term goal✅

2️⃣Stacking wins.

As humans we don’t like to be overwhelmed.

But we also don’t want things too easy.

This is why it’s important to stack wins that are Just challenging enough for you, but not going 0-100.

This could be starting by working out 3x a week.

Then you add it to 4.

Then you start counting calories.

But if you do all at once or very little to begin, we will feel unmotivated and/or overwhelmed❌

3️⃣Make the habit attractive.

Now this doesn’t mean drive back ice cream while you run on the treadmill…

But do something that’s fun while you build in that good habit.

Maybe it’s listening to music while you meal prep or workout.

Or pick a few exercises you enjoy doing.

The more fun you can make it while still having discipline, the better chance for success.

Just be careful with this one though as “fun” can be a slippery slope…

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Do you feel unmotivated, especially after the holidays?

The eating. The drinking. Good time with family. Good sports on tv..

It’s hard to get back into the routine .

There are 3 tips you can do though to gain back “motivation”

1️⃣ Have a deep reason why you want to achieve your goal.

This in itself will take care of “motivation”. Motivation is temporary, having a deep reason “why” isn’t.

2️⃣Future pace success- This speaks for itself.. The next time you feel tempted to binge eat, see yourself in months and how awesome it would feel to crush your goal and have your dream body.

3️⃣Stop living on highs and lows. The higher we get, the less motivation we get coming off ur.

Minimize this as much as we can.

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The slides tell a lot of the story so I won't write a huge caption here!

But basically the point here is not to starve yourself🎂

In a very short summary here's what happens when you do that:👇

Low calories =moving less=loss of lean body mass= lower metabolic rate = making long term fat loss very challenging‼️

Remember that diets have a 95 percent failure rate!

👉And cutting calories too aggressively at the start is a big reason for that.

Slow and steady wins the race gentleman.

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Over the next 90 days you can lose up to 20 lbs of fat and 2x-3x your strength‼️

This will be done by the "strength training for fat loss" method and everything will be customized to you with 0 guesswork✅

BUT FIRST YOU GOT TO MEET THIS 5 POINT CHECKLIST👇

✅You are a man who has at least 8 pounds of fat to lose

✅You are able to workout 4-5x per week

✅You have a gym membership OR access to dumbbells and a barbell. (Not getting these results by doing high rep body weight squats)

✅You have access to a couple of bands. (If you don't, it costs only about 40 dollars to get on Amazon and it's the best bang for fitness equipment)

✅ You are an action taker and will do whatever it takes to win.

Lastly, DO NOT comment if you are NOT:

❌Coachable

❌Resilient, resourceful and relentless

❌Willingness to either get a gym membership or invest in equipment at home. (Dumbbells, a Barbell and some bands)

❌Wanting a serious change

👉I promise you that this program is super easy to follow and if you are worried about going on a short term "diet", you got nothing to worry about.

👉Send me the keyword "Dominate" IF you are ready ‼️

One of the biggest struggles I see is people getting their protein targets high, while the calories drop😣

👉The "calorie budget " is smaller and you got less wiggle room.

The good news is there are tons of ways to drop your calories which gives you more room for protein✅

I listed more food options as I wanted to show some protein options as well, but honestly the best place to start is in the liquid/sauces..

👉Dressings, Diet Coke, the cooking sprays, sugars/milks in coffee, light beer opposed to heavier beers...

Those are the low hanging fruits.

If you can save 300-600 calories a day on just making some of those small changes, it is an absolute game changer✅

If on average you save 500 calories per day from some of these changes, you can easily add another 20-40 grams per day.

And that doesn't even factor in the 6 grams you would have already saved if you just made those 5 switches I recommended in my post✅

👉So yes it's a lot tougher to get the protein up when the calories are lower.

But start looking at these "small changes".

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Drinking alcohol and losing fat...

Sounds like a bit of an oxymoron doesn't it?

Well I'm here to tell you it's very possible to lose fat and drink alcohol🥃

You definitely need discipline, and you definitely need to know how to get back on track.

But in saying that...

Some drinks you should aim for if you want to limit calorie intake?

Any liquor where you mix it with diet drinks✅

Avoid having rum and Coke's as that can run you 200 calories per drink.

Make the small change from regular Coke to diet.

Or!

Any light beer is ok in moderation.

The wine I listed is still relatively high in alcohol, but those were some of the best of the bunch.

Moral of the post?👇

Anything in moderation is fine✅

But these options I listed will give you The best bang for buck.

Please Save/share to anyone who's looking to lose fat but still doesn't want to give up their weekend drinks💪

Here is a big shout out to my awesome member Hemin🎉

Hemin is another example why the scale can be overrated.

Hemin is down 13 pounds, but we did it in a non aggressive way✅

We didn't severely cut calories and we planned it out where we went a little higher calories on the weekend.

We did it so Hemin can maintain his muscle mass and ADD strength in the process✅

The cool part about it?👇

He is super busy working a full time job and on his own business .bros and still accomplished his goals.

Now we are in the fun part and adding on a little muscle mass.

Great job all around Hemin💪

If you want to lose up to 20 lbs of fat and 2x your strength in 90 days WITHOUT doing a bunch of boring cardio and giving up your weekend diet, message me the key word "dominate".

We'll see if I'm able to help you as I'm now taking on 5 new people for July!

Ok so I won't re write what I just wrote up there because it will be a bit redundant...

But if you do want more info, this will be a subject I'll be explaining in a lot more detail on podcast tomorrow evening at 7 pm eastern time. (Instagram live on his page)

Back to the post👇

👉Long story short, this is a method I personally love and use myself.

It's a great way to have more flexibility with you food, and not feel restricted.🍕

Now the potential downfalls?👇

It takes discipline and you need to ask yourself these 2 questions:

1️⃣On that higher calorie day, can you stop when you're supposed too, or does it turn into an all day bender which can carry over for a few days?

2️⃣Can you be dialled in with a little lower calories/higher protein the other 6 days?

3️⃣Can you count calories correctly, especially when higher calorie meals are involved?

If you can?

I would say it's a great method to implement and you'll never feel like foods are off limits✅

Like I said above, I'll be going in a lot more detail on this tomorrow evening on the podcast.✅

So if you want a deeper understanding, check it out tomorrow evening.

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Alright so one of the main questions I get is:👇

"How do I hit 150 grams of protein daily when I'm only taking in 1800 calories".

The honest answer is?

It's simple. 🤷‍♂️

It just takes discipline of eating the right foods consistently✅

In this example, I gave you 132 grams of protein in under 1800 calories.

So all you would have to do is hit 18 more grams of protein in about 1050 calories remaining. (If you were hitting 1800 calories per day)

Throw in some rice with your chicken, some potatoes with your beef, a handful of almonds as a snack, and that's easily over 150 grams while not even being close to 1800 calories

To summarize?👇

Protein targets are super important to hit as they ultimately help shape long term FAT loss. (Not just weight loss)✅

So if you want some more protein options, just comment below "protein" and I'll give you some more options you can play with.

🔥🔥A huge congrats to Dane as he is the winner of my 90 day transformation challenge!

Dane lost 16 pounds in 12 weeks.🔥

But the impressive part wasn't how MUCH weight he lost.

✅It was the body composition, as he lost lost fat and retained all his muscle! (Which is what we want in a fat loss phase)

So what were some keys that led to this amazing transformation?🔑🔑👇

I would encourage you to read from Danes side on the last slide of the post.

But from my perspective as a coach?

Dane is what I call the "A student ".💪

✅He never missed a workout and followed the training plan to a T.

✅He religiously followed the calorie/protein targets that we set up on the call/ check ins.

✅He asked me questions when he was unsure of something and didn't run from me.

✅He hit every single one of our weekly check ins and didn't skip any of them. (A huge key to success)

✅He took imperfect action. The gyms were shut down for a month AND he was sick for a week, BUT he still got these results!

This was done from a strength training for fat loss approach WITHOUT a restricted diet.

Do you think you got what it takes to get results like Dane??

Message me the key word "dominate" and I will see if I can help you.🔥

🔥🔥A huge congrats to Dane as he is the winner of my 90 day transformation challenge!

Dane lost 16 pounds in 12 weeks.🔥

But the impressive part wasn't how MUCH weight he lost.

✅It was the body composition, as he lost lost fat and retained all his muscle! (Which is what we want in a fat loss phase)

So what were some keys that led to this amazing transformation?🔑🔑👇

I would encourage you to read from Danes side on the last slide of the post.

But from my perspective as a coach?

Dane is what I call the "A student ".💪

✅He never missed a workout and followed the training plan to a T.

✅He religiously followed the calorie/protein targets that we set up on the call/ check ins.

✅He asked me questions when he was unsure of something and didn't run from me.

✅He hit every single one of our weekly check ins and didn't skip any of them. (A huge key to success)

✅He took imperfect action. The gyms were shut down for a month AND he was sick for a week, BUT he still got these results!

This was done from a strength training for fat loss approach WITHOUT a restricted diet.

Do you think you got what it takes to get results like Dane??

Message me the key word "dominate" and I will see if I can help you.🔥

Alright so this weeks edition we'll talk on the nutrition side of things, on what you don't need to get down to 10 percent BF. (I'll save you the tarps off photo this time)

Ok let's jump into it👇👇

1️⃣Starving yourself.

👉Ok so we all know in order to lose fat, we need to create a caloric deficit.

But we want to make it a small caloric deficit and we definitely don't want to starve ourselves.

Why? 👇

Well if we starve ourselves, sure we will lose weight more quickly.

👉But our body adapts to the low calorie number which will make losing fat a lot more difficult in the long run. (Google Metabolic adaptation if you want to read more)

2️⃣Giving up your favourite foods

Hell no❌

I've talked about this in the past.

You can get ripped following the 80/20 rule.

(80 percent "clean", 20 percent some of the foods you enjoy)

👉To make a diet effective, you need sustainability.

(And there is not a chance in hell I am giving up my pizza and whiskey on the weekends for myself.)

3️⃣ Doing a trendy diet.

No you don't need to do keto, intermittent fast, paleo or whatever diet you can think of.

👉If you like driving back Italian foods, (ie high carbs) it probably wouldn't be the smartest thing to go on the keto diet...

If it's not sustainable, don't do it. (See point 2)

To conclude:

👉Getting down to 10-15 percent body fat isn't as difficult as you think.

Sure you need to make sacrifices and you need to work hard, but if you have the discipline?

Then nothing can stop you.

This is tough to explain everything in an Instagram post so if you want more info/have any more questions, just dm me "info" and I'll respond back to you 💪

I've gotten some good feedback on the "myth" posts so I figured I would keep the ball rolling.🏋️‍♀️

Let's dig into it.👇

1️⃣"Not being able to gain strength in a cut phase".

Logically it makes sense, right.

👉Calories are essentially a measurement of energy and the less energy we take in, the less energy we put out, right?

That part is true.

But that doesn't mean you can't lift more..

Now does this mean you are going to smash plateaus and break eddie halls 1100 pound deadlift record in a cut phase?🤔

Probably not..

But you can still make good strength gains in a cut phase. I've done it and so have a ton of my members.

2️⃣"You need more cardio in a fat loss phase".

Now cardio is a loose term as some people consider "walking ", cardio.

I personally don't.

✅Walking and getting your steps up are super important in a cut phase.

❌But what's not important is trading strength workouts for running on the hamster wheel.

✅There's nothing wrong with adding in cardio of course, but your main priorities should be getting stronger, while letting the nutrition take care of the deficit. (And walking)

3️⃣"I shouldn't take creatine while cutting".

👉Protein powder and creatine are the two best supplements. (Not a hot take like me saying Josh Allen is the best qb in the league)

👉To really dumb it down without getting into the physiology of it, it basically helps you with energy and power during high strenuous activities. (Heavy lifting, sprinting etc)

It CAN add some water weight initially to start so if you can't accept that mentally then I wouldn't recommend taking it.

👉But just know water weight and fat weight are very different.

If you found this post helpful, hit the like button and/or share with a friend so I know to keep these posts going💪

🔥Here are some photos from one of my awesome members from just 5 weeks apart.🔥

The first slide are of course his before pictures, and the other slide is 5 weeks in.

The concept of the post isn't to show off a great before and after, as we are only 5 weeks in and got more work to do.

The idea is to show off why the scale can be overrated.

👉On the left, he was 180 pounds.

👉On the right, he was 176-177 range.

So only 3-4 pounds difference but looks very different...

What gives then?🤔

Well this is the difference between "fat loss" and "weight loss".

👉He only lost 3-4 pounds so far, but that weight is mostly, if not all from fat. (Evident from the photos and he even commented mentioning his upper back/arms look a lot more filled in)

Weight loss? 👇

Could mean tons of stuff.

We could lose fat, muscle, glycogen, sodium, water, if you went to the washroom.

The list goes on.

👉This is why having a proper strength training program while hitting your protein targets is so important.

The idea in a fat loss phase is to lose fat while we retain our muscle.

Not just dropping a ton of calories and losing a bunch of lean body mass in the process.

So if your weight is "stuck", try taking progress photos.

And if you are doing the right things, I will almost guarantee you'll see a difference.

To be continued with this post 💪

🔥What is the magic bullet for fat loss?!🔥

The one that you can stick too is the magic bullet..

There is no point of going on keto if you love carbs, or going on the snake and snail diet if you ever want to eat normal food again.

So here are 3 strategies you can choose and stick too for life!👇👇

Note: The first two methods involve tracking calories/macros.

1️⃣Flexible dieting- I strongly believe this is one of the better methods out there because there isn't anything restrictive.

👉Now non restrictive doesn't mean you can fire up the car at 3 in the morning, go to Denny's and slam back 2000 calories.

👉It means no foods are "off limits", as long as it fits your macros.

If you're a weekend warrior, this one is a game changer.

2️⃣Intermittent fasting- It can be a very effective tool to minimize how many calories you take in and has worked for a lot of people. (Including and his results speak for themselves)

But remember it's not magic and it doesn't work for everyone❗️

👉I know people who have even overeaten on a 4 hour eating window because they were so starved from the 20 hours of fast.

If it fits your lifestyle, go for it.

If it doesn't, don't.

3️⃣The ballpark method- I can't say I'm a massive fan of this one as I'm a believer in tracking, especially if you have no experience tracking.

👉But if you just can't stand tracking and it gives you anxiety, this would be your best bet and it will always beat an restrictive diet in the long term. (Read the slide for a description)

Moral of the post? 👇

Pick something you can stick too for the rest of your life and don't go on a fad diet💪

🔥20 lbs down.

You can go back to your old eating ways and you're in the clear, right?

😞Unfortunately not even close.

What would you say if I told you losing fat was the easy part, but the hard part is keeping the weight off for years down the road?

According to Layne Norton's book "fat loss forever", diets have a 95 percent FAILURE rate❗️

There's a ton of reasons WHY people regain their weight , and a lot of those reasons are because what they did in their cut phase.

But to keep this post from being super long, let's say you did everything perfect and after 3 months you're 20 lbs down.

What's next❓

Well the worst thing you can do is dramatically increase your calories.

👉Your metabolic rate is now LOWER than it was before your cut.

👉So let's say at 2400 calories per day you were maintaining your weight before your cut.

If you ate that amount right after a 3 month cut, you would explode due to your BMR being lower.

✅Step 1? Slowly increase your calories.

Let's say during you cut you were at 1800 calories for the last month.

A good rule of thumb is increase by 100-200 calories for 10-14 days.

So sticking with this example, once your done your cut, live at 2000 for the next 2 weeks.

Then the next week try to add 100-200 more in for another 10-14 days.

✅Step 2: You eventually want to get to maintenance calories and live there for a few months.

👉A very broad rule of thumb to get maintenance is take your body weight in pounds and times it by 13.

This is a very rough estimate, so obviously keep track of your progress or lack there of and adjust the calories if need be.

The goal of the maintenance phase is to increase your BMR so that you can eventually add in more calories in the future. The goal is not to lose weight here.

This is the nuts and bolts on the nutrition side.

Unfortunately Instagram will cut off how many words I can write, so if there enough interest type "strength" 👇in the comments and I'll carry this over into a part 2 next week.

😩So you feel sore days after your workouts and it's tough to stay motivated because of that.

You may be wondering, "why am I this damn sore"?

Here are 5 reasons that could be playing a big part in it.👇(This excludes being a beginner or taking a lot of time away from the gym, because that inevitably will cause a lot of soreness)

1️⃣You over did the workout. (Too many sets, too much intensity)

The grass is also green, right. This is the obvious one

2️⃣You did a lot of "lengthened" sets.

👉We get more muscle damage when we train muscles in a lengthened state, especially with slow tempos on the eccentric.

👉This is great in a way, but you want to make sure you don't overdue it with just lengthened movements.

Here are 2 examples you can mix out lengthened to shorten movements which would cause less soreness👇

Romanian deadlifts- Sub for BB Glute bridge
Barbell bench- Sub for a floor chest press

3️⃣You are not eating enough.

👉Yes we need to create a caloric deficit to lose fat, but starving yourself and hammering intense sets at the gym is going to F you up.

4️⃣You aren't eating enough protein/micronutrients.

Kind of goes hand in hand with point 3.

👉If you aren't eating enough and not driving back enough protein/vegetables, you simply won't be able to recover as well.

5️⃣You aren't sleeping enough.

👉We recover and recharge when we sleep.

👉If we disrupt that pattern, we are not going to be able to recover as well.

✅There are other factors as well that may be leading to extreme soreness days after a workout, but I would start looking at these 5.

If you have any questions at all, fire them my way as I'm more than happy to answer any you may have.

This year was definitely a shock to me in many ways...

👉Most relevant of course was finding out about my congenital heart condition and needing to stop lifting heavy weights/pushing myself as hard because of that.

Mentally it's definitely a grind some days.

Just knowing every time I step into the weight room something bad can happen to me if I push myself too hard.

It can definitely take a toll mentally.

I'm not an excuse maker though and this leads me to the main point of me posting this picture.👇

I post this because I want to hold myself accountable for when I post another picture in early March.

I also post this because I want to show people you can achieve a specific goal even if you get dealt a bad hand or you got an injury, or whatever circumstances you may have.

The thing is though❓

🤷I have no idea if my "after " photo will be better...

Because remember, I have been changing up my training plan as I can't push myself as hard.

I'll have to dial in more nutrition more, maybe add in some more cardio.

This is still all new to me.

But even if it isn't better❓

It also shows that it's ok to not reach your goals 100 percent of the time.

But that should never stop us from giving up.

So my main New Years fitness goals?

✅Finding a challenge that can push me mentally.

✅Deliver a better physique. (I know a bit broad, but the before/after photo will tell if I achieved this or not)

Enough on my end though.

What is YOUR main fitness goal that you are trying to achieve in 2022?!👇👇