It’s 2025 and you’re still fat! A PT & nutritionist with 10+ years of experience reveals his best health fixes.

As You May Know, Fitness is a Huge Industry Full of Surprises

As a personal trainer and nutritionist with Precision Nutrition, I can tell you this: fitness is simple—but simplicity doesn’t sell. The fitness industry thrives on making things appear more complicated than they are.

In 2024, we have access to more health resources, tools, and studies than ever before. Yet, the overwhelming amount of information often leaves people confused, frustrated, and unsure of where to start. That’s why, instead of reinventing the wheel, I focus on timeless principles.

Most things in fitness have been tried and tested. Fads come and go, but the foundational practices of health remain the same. My goal is to help you cut through the noise and take an in-depth approach to the principles that truly matter.

Story time

Ten years ago, when I started my fitness journey, I had no clue what I was doing. Like most beginners, I made countless mistakes.

I used to:

• Drink a sugary protein shake after the gym thinking it will build muscle

• Eating whatever I wanted just to “bulk up”

• Do the same boring exercises that were questionable

What I do now:

• Create my own natural supplements

• Balance indulgence with discipline

• Prioritise efficient, minimalistic workouts

What took me a decade to figure out, I’m sharing here so you can save time, avoid pitfalls, and start seeing results faster.

“Success leaves clues.” - Tony Robbins

Imagine If You Never Took a Chance

Have you ever paused to think about where your current habits are leading you? Without intentional action, life has a way of slipping by.

Days turn into weeks, and weeks turn into years. Before you know it, you’re stuck in a place you never wanted to be.

Picture this: It’s five years from now, and you’re still carrying the same frustrations about your health, energy levels, and appearance. You’ve read countless tips, tried some diets, but never stuck to a plan long enough to see real change.

Now imagine the alternative. Imagine waking up each day with clarity, purpose, and energy. Imagine looking in the mirror and feeling proud of what you see.

It all starts with a choice—a choice to act, commit, and stay consistent. What kind of story do you want to write for yourself?

Heres the problem…

The fitness world is noisy. Everywhere you look, someone is claiming to have the “secret” to a better body or selling you the next big thing.

The truth? Most of these “secrets” are distractions. They’re designed to keep you chasing short-term solutions instead of focusing on long-term principles.

I’m not here to sell you magic pills or quick fixes. I’ve spent ten years learning what works and what doesn’t. My mission is to share practical, proven strategies that fit into your life—not the other way around.

You don’t need to trust me blindly. All I ask is that you try these principles for yourself and see the results firsthand.

The art of health

Good health isn’t just about looking good; it’s about living well. It’s the foundation for everything else in life—your energy, focus, relationships, and even your career.

When you prioritize health, you’ll notice 3 things:

1. You’ll have more energy to tackle your goals.

2. You’ll start noticing opportunities that seemed invisible before.

3. You’ll gain confidence, which spills over into every area of your life.

The Principles of Good Health:

This is what I call The One Person Fitness approach:

Absorb: Learn from every fitness resource, but focus on what resonates with you.

Experiment: Test these insights to see what fits your body and lifestyle.

Discard: Let go of anything that doesn’t serve your goals.

Health is personal. There’s no universal solution, but this approach helps you create one that’s uniquely yours.

How to Get a Better Life in 3 Steps:

1. Eliminate sugar, alcohol, and smoking—they drain your energy and health.

2. Stay active by walking and standing more throughout your day. Avoid laziness.

3. Rest as much as you need, then return to work refreshed. Repeat consistently.

Testosterone for Men and Why You Need as Much of It as Possible

Testosterone is the cornerstone of masculinity, playing a crucial role in shaping a man’s physical, mental, and emotional well-being.

It’s not just a hormone—it’s a powerhouse that drives peak performance in every aspect of your life. Here’s how maintaining high testosterone levels benefits you:

• High Energy Drive

• Higher Confidence

• Pain Resilience

Optimizing your testosterone levels isn’t just about health—it’s about unlocking your full potential as a man.

Here’s an article you must read on the importance of Testostersone.

What foods do I eat?!

You already know what you should eat and what to avoid—you just don’t stick to it.

Eat plenty of vegetables. Seriously, make them a staple in your diet.

Cut out sweets, and stick to drinking water, black coffee, and tea.I’ll show you everything you need to know about nutrition. I have linked a useful graph below.

The key is simple: avoid the red zone, focus on the green zone, and occasionally dip into the yellow zone.

Here are some more useful tips—take it one step at a time to build lasting habits. https://athleanx.com/for-women/10-healthy-foods-that-help-you-feel-full

My 2 Best Natural Supplements

1. Blended Ginger: A powerhouse for reducing inflammation, boosting metabolism, and supporting overall health.

2. Greens: Packed with essential vitamins, minerals, and antioxidants to fuel your body and improve recovery.

I use these to make homemade smoothies—the ultimate energy boosters to keep me going strong.

Walking is the Power of Life

Walking is one of the most underrated forms of exercise. It’s free, accessible, and incredibly effective. Historically, humans walked miles daily as a natural part of life.

Today, our sedentary habits have stripped us of this simple, powerful practice.

Walking improves circulation, boosts your mood, and keeps your metabolism active. It’s also a form of active recovery, helping your body repair while staying mobile.

Aim for 10–15k steps daily. Start small, and build the habit over time.

Here’s a quick 3-step system to effortlessly walk more:

1. Park your car farther away from your destination.

2. Take strolls around the house or wherever you are to stay active.

3. Whenever possible, stand instead of sitting.

The fitter you become, the better your overall quality of life will be.

Jack LaLanne – “Exercise is king. Nutrition is queen. Put them together, and you’ve got a kingdom.”

When I first started improving my life, I focused on staying hydrated. I made it a habit to drink plenty of water, and to this day, I still consume at least 4-5 liters daily.

You should aim to stay hydrated too, though you don’t need to drink as much as I do—so no need to panic! Start with 2-3 liters a day; that’s a solid sweet spot for most people.

When it comes to working out, remember this: your body is a temple. Treat it with care, and it will reward you in return. Nourish it, strengthen it, and it will support you through life’s challenges.

Equally important is allowing yourself to rest fully. Take time to sit in silence, free from distractions. Be present in the moment, feel every sensation, and practice gratitude. Trust that good things are on their way.

The 2 Fastest Ways to Lose Weight Today

1. Fasting

2. Keto

Fasting – This isn’t your typical intermittent fasting routine. Here’s how it works: after waking up, you don’t eat for 4-5 hours. During this time, you can have water, tea, or black coffee—nothing else.

Fasting offers several benefits:

• Boosts human growth hormone levels

• Reduces body fat

• Helps cleanse toxins from the body

• Improves skin health and slows down aging

• Creates a balanced and mindful relationship with food

I’ve been living this lifestyle for years, and I don’t plan on stopping anytime soon. However, I know some people prefer to have small meals throughout the day, so I’ve also experimented with keto.

Keto – A period where your body consumes zero carbs. Yes, it’s possible! You focus only on fats and proteins: eggs, steak, vegetables, cheese, bacon, avocados, etc.

I experienced significant fat loss on keto. Initially, I shed water weight, and soon after, the actual fat started to melt away.

This is a highly goal-oriented diet, and it delivers results.

Keto promotes:

• Burning fat for energy, reducing hunger.

• Managing diabetes and improving insulin sensitivity.

• Balancing cholesterol and hormones.

• Providing consistent, crash-free energy.

• Keeping you fuller for longer with fats and proteins.

If you want to dive deeper into Keto, check out Dr. Berg, a well-known dietitian and Keto expert. He provides comprehensive resources on how to implement Keto effectively, along with tips to optimize your results.

How to create your own, effective and minimalistic workouts.

Life gets busy, and I get it. That’s why I’m giving you a straightforward guide to losing weight and building a great body—quickly and with minimal hassle.

Let’s make one thing clear: losing weight and achieving an amazing physique is simpler than you think. We’ve already covered the foundational principles. Now, let’s focus on the workouts.

My own transformation was built primarily through bodyweight exercises (calisthenics).

You have two main options:

1. Using Equipment

You don’t need to invest in a full gym setup. A simple set of dumbbells will do the trick. There’s no need for fancy, bulky equipment like a bench press or squat rack—they take up too much space and aren’t necessary.

Instead, consider these affordable, space-saving options:

• Resistance Bands

• Pull-Up Bar

• Dip Station

These tools are versatile and easy to store. You can mount a pull-up bar on a wall or in a doorway, or even set it up in your garden.

Personally, I focus on intense upper body training at home, and for staying active and burning calories, I go for 30–60-minute walks daily.

I also use a weight vest to increase the intensity of pull-ups, push-ups, and dips. Along with consistent movement throughout the day, this simple setup keeps me in great shape.

2.) No equipment at all

You can absolutely transform your body without any equipment or a gym membership. While there are some limitations, it’s still possible to lose weight and build muscle.

Here’s what you can focus on:

• Push-Ups for upper body strength

• Core Workouts like planks and crunches

• Long Walks or Jogging for cardiovascular health

Pair this with a solid nutrition plan, and you’ll see results. You can also use fitness apps like Apple Fitness for guided, equipment-free workouts from home.

That said, I recommend investing in minimal equipment, such as a pull-up bar or dip station. These small investments help you take your fitness more seriously and lead to better long-term results.

If I could go back in time, I’d still choose the first option (using equipment). It’s efficient, effective, and doesn’t require much space or money.

The Step-by-Step System That Got Me in the Best Shape of My Life

Here’s my ultimate blueprint for losing weight, keeping it off, and building an incredible physique. I’ve made it as simple as possible.

Here’s what a typical day might look like:

1. Wake up, fast for 4-6 hours.

2. Stand up for the majority of your day.

3. Try keto (optional).

4. Drink 2-3 liters of water daily.

5. Workout from home.

6. For men, focus on increasing your testosterone.

7. Focus on real, whole foods.

8. Eliminate sugar, alcohol, and cigarettes for good.

9. Use natural supplements.

10. Aim for 10–15k steps every day.

If you follow these steps every day, consistently, the results are inevitable. I can guarantee this.

Remember, the more conscious you are of your daily choices, the better your life will become. Your diet and health choices shape your life—whether for the better or worse.

With these steps, you have a bulletproof plan to achieve an amazing physique, maintain your ideal weight, and build a strong, healthy body.

Lao Tzu – “He who has health has hope; and he who has hope has everything.”

Until next time,

-Igor ✍️