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This is not an easy thing to admit, and it’s definitely not a popular thing to say, but for a lot of South Asians the biggest thing holding them back physically has very little to do with discipline, motivation, or knowledge.It’s culture.Not culture in a romantic sense. Not the food, the clothes, or the traditions you actually enjoy. I’m talking about the unspoken expectations, the guilt, the pressure to stay in line, and the subtle ways people pull you back when you start doing something different.If you’ve ever tried to take your training seriously and felt uncomfortable doing it around family, you’ll know exactly what I mean.<h3>&nbsp; Culture Was Built for Survival, Not for the Body You Want Now</h3> Your culture made sense once. It was built around survival, tight communities, shared resources, and doing what was expected of you. In that environment, obedience and conformity kept a families legacy alive.But we don’t live in that world anymore.Most people now sit all day, move very little, eat food that didn’t exist two generations ago, and live under constant low-level stress. The same cultural structures that once protected people are now completely mismatched to modern life.No one updated the rules. And you’re paying the price physically.<h3>Why Training Feels So Uncomfortable at First</h3>For a lot of people, the hardest part of starting fitness isn’t the gym itself. It’s the internal conflict that comes with it.Eating differently feels awkward. Saying no to food feels rude. Training regularly feels excessive. Prioritising yourself feels selfish, even when you know logically that it isn’t.So people compromise. They skip sessions. They eat things they didn’t want. They tell themselves they’ll take it seriously later, once life is calmer or people are more understanding.Later never really arrives.<h3>The Control Is Quiet, Which Is Why It Works</h3>Most of the time, no one directly tells you not to train.It comes out as jokes, comments, or concern that doesn’t quite sit right. You’re told you’re doing too much, that you’ve changed, that you should relax and enjoy life. On the surface it sounds caring, but underneath it’s a nudge back toward what’s familiar for everyone else.And because it’s subtle, people give in without realising they’ve done it.<h3>Here’s the Part People Avoid Saying Out Loud</h3>If your health is declining, your energy is low, and your confidence has slowly eroded, then staying quiet to keep the peace isn’t virtuous.It’s costly.You’re the one who carries the extra weight, the joint pain, the frustration, and the regret. Culture doesn’t deal with those consequences. You do.<h3>This Isn’t About Cutting Off Your Family</h3>This is where people get defensive, and I understand why.You don’t need to reject your culture. You don’t need to fight with your family or constantly explain yourself. And you definitely don’t need to turn fitness into your entire personality.What you do need is the ability to stay connected without being controlled.That means learning how to show up without folding every time there’s pressure.<h3>What Balance Actually Looks Like in Real Life</h3>Balance isn’t doing whatever keeps everyone else comfortable.It’s training first, then going to the family event. It’s eating in a way that supports your goals and still sitting at the table. It’s leaving a bit earlier when you need sleep and not turning it into a debate.You’re still there. You’re just no longer negotiable.<h3>Most People Never Make This Shift</h3>They wait for permission. They hope for approval. They expect the comments to stop before they commit.That rarely happens.So they stay exactly where they are and eventually convince themselves that this is just how life is.<h3>If You Want to Move Forward, This Is What Actually Helps</h3>You decide your priorities before you’re tested. You treat training like an appointment, not a suggestion. You plan your food in advance so you’re not relying on willpower in emotional moments.And most importantly, you stop explaining yourself every time someone questions you.You don’t need a speech. You need consistency.<h3>Prepare for the Pushback</h3>When you stop bending, people notice. Some will respect it. Some won’t. Some will push harder at first.That’s normal.What isn’t normal is sacrificing your health to avoid mild discomfort.You must stay strong to actually get where you want to go.<h3>Culture Only Has Power If You Hand It Over</h3>This part is uncomfortable because it removes excuses.No one is forcing you. You’re choosing compliance because it feels safer and more familiar. But safe isn’t the same as fulfilled, and familiar isn’t the same as healthy.At some point, you either decide that your body and your future matter, or you keep waiting for the right moment.<h3>You Don’t Need to Rebel. You Need Standards.</h3>Quiet ones.The kind that don’t argue or justify. The kind you live by consistently.You train. You look after your body. You keep showing up.And eventually, the same people who questioned you will ask how you did it.That happens more often than you think. At some point, you have to be honest with yourself.If your health keeps slipping, if your confidence keeps dropping, if you keep saying “I’ll start soon”, then culture is already deciding your life for you. Not loudly. Not aggressively. But through expectations, guilt, food, comments, routines, and the unspoken rule that keeping everyone else comfortable matters more than you taking control of yourself.Nothing changes until you decide that your body, your health, and your future are non-negotiable.That decision feels uncomfortable at first. You will feel selfish. You will feel awkward. You will feel like you’re going against the grain. But on the other side of that discomfort is clarity, confidence, and a sense of self-respect most people never develop because they never step outside what’s familiar.<h3>What do I know about culture?</h3>Truth is I don't know much. I grew up in multicultural family with an eastern european grandad, an english father, an african mum living in Ghana and Surrey. So when the lines are blurred you get to pick your own.But what I consistently see in my clients with a monocultural upbringing is that those who honour their family at the expense of themselves never get the results they want.&nbsp; It shows up to me as last minute cancellations because of surprise events. Not sticking to nutritional guidelines because "they would be upset if I declined."They’ll hit a PB and immediately say, “It’s not that good though,” because confidence was never encouraged, only compliance.It shows up when I ask what they ate and they pre-emptively justify it. Not explain. Justify. As if they’re already expecting disappointment or criticism.My coaching is for people who are ready to stop letting culture run the show and start building a body and life they actually respect, while still being present with family on their own terms.And if you’re not ready for that yet, that’s fine. But you don’t get to complain about results you’re unwilling to take responsibility for.The door is open. The choice is yours.

When Your Culture Is the Reason You’re Stuck

You’ve tried eating clean. You’ve tried walking more. Maybe you even tried cutting out rice (you rebel). And yet, that stubborn lower belly fat just won’t shift.You start thinking:“Maybe it’s just my genetics…” “Maybe I’m too old now…” “Maybe I just need to accept it.” No. No. And definitely not.This isn’t about accepting defeat — it’s about understanding the truth behind how your body, your biology, and your culture shape the fat loss game. Especially if you’re a South Asian woman, born into a world of carb-heavy diets, low muscle mass, and silent expectations.Let me break this down for you, exactly the way you need to hear it.<h3>1. Insulin Sensitivity: Your Silent Saboteur</h3>South Asians, even at a “normal” BMI, are more likely to store fat — especially visceral belly fat — because of poorer insulin sensitivity (Misra &amp; Vikram, 2004). This means your body doesn’t handle carbs as well, so they get stored as fat faster.That lower belly pouch? It’s not just food — it’s how your body processes food.What to do:<ul><li>Cut the refined carbs (white rice, naan, fried snacks). </li><li>Get your carbs from veg, pulses, beans, quinoa, oats. </li><li>Time carbs around training or in the evening when insulin sensitivity is higher (Soop et al., 2002).</li></ul><h3>2. The Muscle Myth: “I Don’t Want to Get Bulky”</h3>Let’s get this straight: you’re not bulky. You’re under-muscled.South Asian women are rarely encouraged to lift weights growing up. You were told to stay slim, not strong. But without muscle, your metabolism slows, your body becomes carb-intolerant, and fat just... sticks.What to do:<ul><li>Resistance training 3x/week minimum. </li><li>Focus on glutes, legs, core, back — the big muscle groups. </li><li>Lift with intent. Track your progress. Let your strength build your shape. </li></ul>Muscle isn’t masculine — it’s metabolic.<h3>3. The Cultural Plate: Delicious… and Destructive</h3>Let’s talk about the thali problem.Most South Asian diets are low in protein and high in refined carbs and seed oils. You praise daal but forget it’s incomplete without a complementary amino acid. You skip meat, but don’t replace it with enough plant-based protein.What to do:<ul><li>Protein at every single meal (1.6–2.2g/kg bodyweight/day) (Morton et al., 2018). </li><li>Add tofu, eggs, Greek yoghurt, tempeh, whey, soy milk, paneer. </li><li>Structure your meals: build around protein + veg, then add smart carbs.</li></ul> You’re not broken — your nutrition just needs rewiring.<h3>4. Cortisol &amp; Cultural Pressure: A Perfect Storm</h3>Let’s be honest: South Asian women carry a lot. You manage the household, the job, the expectations — and somewhere between that, you’re supposed to “just find time” for yourself.Chronic stress spikes cortisol, which makes fat stick exactly where you hate it most — your belly.What to do:<ul><li>Prioritise sleep (7–9 hrs, blacked-out room, no screens). </li><li>Do zone 2 cardio (low-intensity walking, cycling) 3–4x/week. </li><li>Set boundaries. Say “no” without guilt. Stress steals your body. </li></ul>Stress isn’t weakness — but ignoring it is.<h3>5. The Hormonal Shift After 35</h3>Post-35, progesterone starts to dip, and estrogen becomes dominant. The result? Bloating, belly fat, mood swings, and a shift in where you store fat.Couple that with the natural decline in muscle mass after 30 (roughly 3–8% per decade if you’re inactive) and you’ve got a recipe for frustration (Mitchell et al., 2012).What to do:<ul><li>Lift weights. It offsets estrogen-related fat gain. </li><li>Eat high-fibre foods (aids estrogen clearance). </li><li>Cycle-sync your training. Track your symptoms. Listen to your body. </li></ul>Menopause isn’t the end. It’s a new phase — and strength is your anchor.<h3>6. The Mitochondria Factor (Yes, Seriously)</h3>Research suggests South Asians may have less efficient mitochondria — the part of the cell responsible for burning fat (Raji et al., 2001). This means lower baseline fat oxidation at rest.What to do:<ul><li>Zone 2 cardio (60–70% max HR) fasted, 30–45 min. </li><li>Resistance training to increase energy demand. </li><li>Keep moving throughout the day — 8–10k steps daily.</li></ul>Your mitochondria can be trained. So train them.<h3>7. This Isn’t About Fat Loss. It’s About Power.</h3>You’ve been told to shrink. Be smaller. Be slimmer. Be quiet.But you were never meant to shrink — you were meant to rise.Lower belly fat isn’t just a problem of vanity — it’s a marker of insulin health, inflammation, and metabolic risk. Losing it isn’t just about looking better — it’s about living better.Yes, your body is different. Yes, the odds are a little tougher. But that just means your strategy needs to be sharper.Train. Lift. Recover. Eat like your body matters — because it does.<h3>References</h3>Misra, A. and Vikram, N.K. (2004). Insulin resistance syndrome (metabolic syndrome) and obesity in Asian Indians: evidence and implications. Nutrition, 20(5), pp.482–491. Soop, M. et al. (2002). Glucose uptake and utilization during and after exercise in normal and insulin-resistant individuals. Diabetes, 51(Suppl 1), pp.S51–S56. Morton, R.W. et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp.376–384. Raji, A. et al. (2001). Body fat distribution and insulin resistance in white and African-American women: The role of leptin. Journal of Clinical Endocrinology &amp; Metabolism, 86(6), pp.2969–2974. Mitchell, W.K. et al. (2012). Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength; a quantitative review. Frontiers in Physiology, 3, p.260.

Why South Asian Women Struggle with Lower Belly Fat — And Exactly What to Do About It

Dog jack russell terrier takes pictures on camera on a tripod outdoors.

When someone told me they were okay with me recording their lifts for progress but didn’t want it shared in a private group where they know everyone, it struck a chord. This wasn’t just about the mechanics of lifting or the technicality of being on camera. It was about something deeper—being seen, judged, and exposed.This fear is more common than we talk about, and it’s tied to how we perceive ourselves, vulnerability, and our relationship with progress. As I reflected on it, I realized that while this fear feels deeply personal, there’s a lot of psychology and research that explains why so many of us struggle with this discomfort.Let’s break it down, because understanding it can help us move through it.<h3>&nbsp; Why Are We So Afraid to Be Seen? </h3>1. The “Spotlight Effect” The spotlight effect refers to our tendency to overestimate how much others notice or judge us (Gilovich et al., 2000). When we’re on camera, we feel like every flaw, misstep, or awkward movement is magnified. In reality, most people are far less critical than we imagine—especially in supportive spaces like a fitness group.2. Fear of Social Judgment Evolutionarily, humans are wired to seek social acceptance. Negative judgment or perceived rejection can trigger feelings of anxiety or inadequacy (Leary &amp; Kowalski, 1995). Even in a group where we trust others, the vulnerability of sharing our “in-progress” self—rather than a perfected version—can feel like a risk.3. Self-Objectification and Body Image Research shows that seeing ourselves through the lens of a camera can increase self-objectification—focusing more on how we look than on what we’re doing (Fredrickson &amp; Roberts, 1997). This shift can heighten self-consciousness, making it harder to focus on the progress or achievement the video represents.4. Impostor Syndrome In fitness, impostor syndrome can creep in, making us feel like we’re not “good enough” to share our progress publicly. Studies suggest this feeling is common, even among people who are highly competent (Clance &amp; Imes, 1978). The fear of not being “ready” to share often holds us back from recognizing our true achievements.<h3>Why Sharing Your Lifts Matters</h3>Here’s the thing: Sharing your lifts in a safe, supportive group isn’t about showing off. It’s about celebrating progress, learning from each other, and building a sense of community.It Normalizes the Process: By sharing your lifts—flaws and all—you remind others that progress isn’t linear or perfect. It’s messy, but that’s what makes it real. It Builds Connection: Research shows that shared vulnerability strengthens bonds (Brown, 2012). When you share your journey, you create space for others to share theirs. It Tracks Growth: Watching your old videos is one of the most powerful ways to see how far you’ve come, both physically and mentally. <h3>How to Approach the Fear of Sharing Progress</h3>If the idea of sharing videos of your lifts makes you uncomfortable, you’re not alone. The key is to approach it at your own pace and with strategies that make it feel less overwhelming.1. Understand That the Fear Is Normal Knowing that others feel the same discomfort can be reassuring. In fact, studies on public performance anxiety suggest that even seasoned athletes and performers experience similar fears (Mesagno &amp; Marchant, 2013). The difference is in how they work through it.2. Start with Small, Private Steps You don’t have to share a video publicly right away. Record your lifts for yourself first. Watch them privately, focusing on what went well. The more you expose yourself to seeing your progress, the less intimidating it will feel over time.3. Reframe Your Perspective Instead of thinking of the video as a performance, think of it as a tool. A study by Lee and Schumann (2004) found that reframing a task as a learning opportunity rather than an evaluation reduced performance anxiety and increased confidence. Your video isn’t about being perfect—it’s about tracking growth.4. Lean on Your Supportive Community If you decide to share, start with a space where you feel safe, like a group of like-minded people who understand the journey. Research shows that social support enhances motivation and reduces feelings of inadequacy in fitness settings (Deci &amp; Ryan, 1985).5. Celebrate Progress Over Perfection Focus on what you’ve achieved, not what you think is lacking. Studies on growth mindset (Dweck, 2006) highlight the importance of viewing effort and progress as success, rather than fixating on outcomes. Did you lift heavier than last week? Maintain better form? Celebrate those wins.<h3>What I’ve Learned About Vulnerability in Fitness</h3>When she told me she wasn’t comfortable sharing her video, it made me pause. My first reaction was, “But everyone here is supportive! Why not?” But the more I thought about it, the more I understood.Sharing a video isn’t just about showing a lift. It’s about letting others see a part of you that feels unfinished, in progress, or vulnerable. That takes courage. And even if someone isn’t ready to take that step, they’re still showing up. They’re still doing the work, and that matters.<h3>A Reframe: Why Sharing Progress Is a Gift</h3>Sharing progress isn’t just about you—it’s about what you offer others. When you share a lift, you show that:Progress is achievable, no matter your starting point. It’s okay to be imperfect.Strength isn’t just about physical performance—it’s about showing up despite the fear.And for yourself, those videos become a time capsule of growth. Looking back on your journey—weeks, months, or years later—reminds you how far you’ve come, even on days when progress feels slow.<h3>A Thought to Leave You With</h3>If you’re scared to share your progress, know this: You’re not alone. Vulnerability is hard, but it’s also where connection and growth happen. Take small steps. Share when you’re ready.The camera doesn’t capture your worth. It captures your effort, your growth, and the courage it takes to show up. That’s something to be proud of—whether you share it or not.<h3>References</h3>Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. Penguin Random House. Clance, P. R., &amp; Imes, S. A. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy: Theory, Research &amp; Practice, 15(3), 241-247. Deci, E. L., &amp; Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. Springer Science &amp; Business Media. Dweck, C. S. (2006). Mindset: The New Psychology of Success. Random House. Fredrickson, B. L., &amp; Roberts, T. A. (1997). Objectification theory: Toward understanding women's lived experiences and mental health risks. Psychology of Women Quarterly, 21(2), 173-206. Gilovich, T., Medvec, V. H., &amp; Savitsky, K. (2000). The spotlight effect in social judgment: An egocentric bias in estimates of the salience of one's own actions and appearance. Journal of Personality and Social Psychology, 78(2), 211-222. Lee, J., &amp; Schumann, D. W. (2004). Explaining performance in cross-functional teams. Journal of Business Research, 57(10), 1110-1120. Mesagno, C., &amp; Marchant, D. (2013). Characteristics of situational choking under pressure in sports. International Journal of Sport Psychology, 44(4), 368-384.

The Fear of Sharing Progress: Navigating the Discomfort of Being on Camera

A woman holding her head in the living room.

We’ve all been there. You see someone else’s incredible transformation or impressive results, and instead of feeling inspired, you feel... deflated. It’s not that you aren’t happy for them. You genuinely are. But at the same time, you’re reminded of where you are—or where you aren’t.Here’s the thing: two things can be true at the same time. You can be happy for someone else while feeling upset about your own progress. It’s a common feeling, and it doesn’t mean there’s something wrong with you. What matters is what you do with those emotions.<h3>Why Do We Feel This Way?</h3>When you see someone else’s success, it’s easy to fall into the trap of comparison. Thoughts like these might creep in:“Why don’t I have those results?” “I must not be working hard enough.” “Maybe they have something I don’t.”These feelings are natural. As humans, we’re wired to compare ourselves to others—it’s how we measure progress and fit into social groups. But when comparison leads to self-doubt or inaction, it becomes a problem.<h3>It’s Okay to Feel This Way</h3>Let’s start with some validation: It’s okay to feel upset about your own progress while being happy for someone else. Those feelings don’t make you a bad person or any less capable of success.Think about it this way: As a child, how often were you compared to someone else? Teachers, parents, and peers sometimes use comparisons to motivate, but instead, it often leaves us feeling like we’re not enough. Over time, this mindset can stick.But here’s the good news: You can reprogram yourself. You can choose to stop viewing others’ success as a reflection of your worth and start using it as a reminder of what’s possible.<h3>Turning Emotions into Action</h3>Feeling stuck doesn’t have to mean staying stuck. Here’s how to channel those emotions into something productive:1. Focus on Small, Process-Based Goals If big goals feel overwhelming, start small. Instead of saying, “I want to lose 20 kg,” try something like:“I’ll track my meals consistently this week.”“I’ll go to the gym twice this week.”Small wins build momentum, and momentum builds belief in yourself. The more confident you are in your ability to progress, the less others’ success will feel like a threat.&nbsp; 2. Get Clear on Where You Are Sometimes, comparison stings because we’re unclear about our own path. Take the time to assess your starting point:What are your goals? What are your current habits and strengths? What small changes can you make to move forward? Knowing exactly where you are helps you focus on your journey, not someone else’s.&nbsp; 3. Appreciate Others Without Comparison When you stop tying your progress to others’ achievements, their success becomes something to celebrate, not something to fear. It’s no longer about “Why do they have this and I don’t?” but about recognizing that everyone’s journey is unique.<h3>A Universal Truth About Progress</h3>Here’s the truth: Everyone’s starting point, ceiling, and floor are different. Genetics, life circumstances, and past experiences all play a role. You simply can’t compare your journey to someone else’s—it’s like comparing apples to oranges.Success is personal. What works for someone else might not work for you, and that’s okay. The key is finding what works for you and staying consistent with it.<h3>Rewriting the Story</h3>As a child, being compared to others can make you feel inadequate. You might have internalized the message: “Because I don’t have what they have, I’m less than.” But here’s the thing: that story isn’t true.You have the power to rewrite it. Instead of saying, “They have something I don’t,” try saying, “Their success is proof that it’s possible for me too.”<h3>What You Can Do Right Now </h3>If you’re feeling stuck, try these actionable steps:Write Down One Small Goal for This Week Something achievable, like drinking more water or going for a walk each day.Track Your Progress Keep a journal or app to measure small wins. Progress, no matter how small, builds confidence. Practice Gratitude Each day, write down one thing you’re grateful for about your body or journey. Gratitude shifts your focus from lack to abundance. Mute the Noise If certain social media accounts make you feel bad about yourself, unfollow them. Fill your feed with content that inspires and uplifts. Ask for Help If you’re unsure where to start, reach out to a coach, trainer, or supportive friend. Sometimes, all it takes is a little guidance to get moving. <h3>The Takeaway</h3>Feeling put down by someone else’s success doesn’t make you weak—it makes you human. What matters is how you respond to those feelings.Remember:Your journey is your own. Progress isn’t a race. Small steps lead to big changes. Consistency beats perfection. You’re not alone. Everyone starts somewhere, and everyone struggles at times. So, the next time you see someone’s incredible results, pause. Feel what you need to feel, then ask yourself: “What’s one step I can take today to move closer to my goals?”Your story is still being written, and every step forward is a step toward becoming the person you want to be.If you’re ready to take that step and need help finding your path, I’m here. Let’s figure it out together.

When Seeing Others’ Success Makes You Feel Stuck: How to Move Forward Without Comparison

You walk into the gym, and it feels like every set, every rep, every mistake is on display. You fumble a weight, feel weak, or struggle with a movement, and suddenly it’s like the whole place has stopped to watch you mess up.Your brain goes into overdrive— "Do I look stupid?" "Am I being judged?" "Why am I even here?" —and instead of getting through your session, you’re trapped in your own head.I've been there. Everyone has. But the truth? No one actually cares.This is how you get out of your head, get your confidence back, and train like you belong—because you do.<h2>1. Nobody Cares—And That’s a Good Thing</h2>First, let's cut the delusion—nobody is thinking about you as much as you think they are.People are too caught up in their own training, their own insecurities, their own goals. The guy you think is watching? He's stressing about his own form. The girl lifting heavy? She’s focused on her numbers, not on you.And if someone does judge you? That’s on them, not you. No successful person is sitting there laughing at beginners. The people who actually lift, who have experience, respect anyone putting in effort.So stop making yourself the main character in a movie that doesn’t exist.<h2>2. Confidence Isn’t a Feeling—It’s a Decision</h2>People think confidence comes first. That you need to feel ready before you can train with certainty. Wrong. Confidence comes from action, not the other way around.You don’t wait until you feel strong to lift—you lift until you feel strong. You don’t wait until you feel confident to show up—you show up until you become confident.The gym rewards consistency over feelings. So decide—even if you feel awkward, even if you feel like you don’t belong—you are training today, and that is enough.<h2>3. Reframe the “Mess Up”</h2>You think people are watching you fail? Good. Let them.Every person who’s actually built something respectable has failed a thousand times. We’ve all gotten stapled under a squat, tripped over a box jump, missed a lift, looked like an idiot.The difference? The ones who get better don’t let it stop them.If you NEVER mess up, you’re not pushing hard enough. You’re not even really training—you’re just staying where it’s safe.Instead of thinking, "I'm embarrassing myself," reframe it: "I'm learning. I'm getting better. I'm showing up."<h2>4. Stop Comparing Yourself to People 5 Years Ahead of You</h2>One of the worst things you can do is compare your Chapter 1 to someone else’s Chapter 10.You see the strongest, fittest, most experienced people in the gym and feel like you don’t belong? They started somewhere too.That powerlifter who deadlifts 250kg? He had a first session too. That shredded guy who makes it look easy? He struggled through workouts too. That girl crushing pull-ups? She started with none, just like you. The only difference between them and you? They didn’t quit.<h2>5. Focus on What You Can Control</h2>Instead of obsessing over how you look, what people think, or whether you’re "doing it right"—shift your focus.🔹 Control your effort. Show up, do the work, improve each session. 🔹 Control your form. Focus on moving well, not lifting the heaviest weight. 🔹 Control your mindset. Remind yourself why you’re here—to be better, not to impress strangers.Once you take control of the controllables, everything else becomes noise.<h2>6. Wear Headphones. Get a Plan. Do Your Own Thing.</h2>One of the easiest fixes? Block everything out.🔹 Put on headphones. Music, podcasts, whatever. The second you do, it's just you and your session. 🔹 Have a plan. Don’t walk in clueless—know exactly what you’re training, so you don’t overthink. 🔹 Treat the gym like work for yourself. You’re not here to perform, you’re here to improve yourself. To execute and move on.When you train with purpose, confidence follows.<h2>7. The Only Way to “Belong” is to Keep Showing Up</h2>The strongest people in the gym? They weren’t “born” confident. They earned it.And the way they earned it? They kept showing up.Confidence isn’t built by waiting for permission. It’s built by stepping into the gym, training hard, and doing it again tomorrow—until one day, you realise you don’t care what anyone thinks anymore.So next time your brain tells you everyone’s watching? Remind yourself:It doesn’t matter. You’re here for you. And every session, you’re becoming the person you want to be.

When You Feel Like Everyone’s Watching You Fail in the Gym

The Problem: People Want to Lose Fat Fast, But Do It Wrong Let’s be real: when most people say they want to lose fat, what they actually mean is they want to look lean, strong, and feel good as quickly as possible.The problem?They crash diet. They slash calories into oblivion, feel terrible, binge, and gain it all back. They do endless cardio. More treadmill time doesn’t mean more fat loss—it just means more exhaustion. They focus on weight loss, not fat loss. They burn through muscle and end up looking “skinny fat.” Fat loss can be fast and sustainable—if you do it right.Let’s cut the fluff and get straight to the point on how to lose fat as quickly as possible while keeping muscle, strength, and sanity.<h2>Step 1: Create a Massive Caloric Deficit, But Don’t Be Stupid About It </h2>To lose fat fast, you need to eat less than you burn. That’s non-negotiable.🔹 A sustainable deficit is 500-750 kcal/day (~0.5kg/week loss). 🔹 An aggressive deficit is 1000 kcal/day (~1kg/week loss). 🔹 A VERY aggressive deficit (short-term only) is 1200-1500 kcal/day (~1.2-1.5kg/week loss).👉 The bigger the deficit, the faster the fat loss—but the higher the risk of muscle loss, metabolic slowdown, and binge eating.📌 What the research says:A 25-40% calorie deficit leads to rapid fat loss while maintaining muscle (Chappell et al., 2018). Deficits beyond 1500 kcal/day can spike hunger hormones like ghrelin, leading to overeating (Cummings et al., 2001). 📌 Best Approach: ✅ Start at 1000 kcal/day deficit. If you feel good and aren’t losing muscle, stick with it. ✅ If hunger is unbearable, reduce the deficit slightly or increase protein intake.<h2>Step 2: Keep Protein Stupidly High (or Lose Muscle Instead)</h2>If you cut calories but don’t eat enough protein, you’ll lose muscle instead of fat.🔹 Baseline: 1.6-2.2g protein per kg of bodyweight (Morton et al., 2018). 🔹 For fast fat loss: 2.3-3.1g protein per kg of lean body mass (Helms et al., 2014).📌 Example:If you weigh 80kg at 15% body fat, you have 68kg of lean mass. You’d need 157-211g of protein per day for aggressive fat loss. 👉 High protein intake preserves muscle, reduces hunger, and boosts metabolism.📌 What the research says:Diets with 2.3g/kg+ of protein resulted in better muscle retention during aggressive fat loss (Helms et al., 2014). High-protein diets increase thermogenesis, burning more calories at rest (Antonio et al., 2015). ✅ Best protein sources: Lean meats, fish, eggs, Greek yogurt, protein powder, legumes, cottage cheese.<h2>Step 3: Lift Heavy or Lose Everything</h2>Cardio alone will NOT preserve muscle.If you don’t lift weights, your body has no reason to keep muscle while dieting.🔹 Resistance training 3-5x per week is mandatory. 🔹 Focus on strength (4-6 reps) and hypertrophy (8-12 reps). 🔹 Train every muscle group at least twice per week.📌 What the research says:Lifting 3+ times per week prevents muscle loss during caloric deficits (Strasser &amp; Schobersberger, 2011). Heavy strength training preserves metabolism while cutting weight (Lemon, 2000). ✅ Best approach: Stick to compound lifts (squats, deadlifts, presses, rows, pull-ups).<h2>Step 4: Use Cardio Strategically (Not as a Crutch)</h2>Cardio should help, not be your main fat loss tool.🔹 Do 8,000-12,000 steps per day (Non-Exercise Activity Thermogenesis – NEAT). 🔹 Limit steady-state cardio to 2-3x per week (30-45 mins). 🔹 Use HIIT sparingly (2x per week, 15-20 min sessions).📌 What the research says:NEAT contributes up to 50% of total daily calorie burn and is more effective than structured cardio (Levine, 2004). Excessive cardio increases cortisol, leading to muscle loss and fat retention (Hackney, 2006). 👉 Best approach? Walk more, lift more, don’t rely on cardio.<h2>Step 5: Sleep Like It’s Your Job</h2>Sleep deprivation kills fat loss.🔹 Sleep 7-9 hours per night. 🔹 Go to bed and wake up at the same time every day. 🔹 No screens 60 mins before bed.📌 What the research says:People who slept 5.5 hours vs. 8.5 hours per night lost 55% more muscle and 60% less fat while dieting (Nedeltcheva et al., 2010). Poor sleep increases ghrelin (hunger hormone) and reduces leptin (satiety hormone) (Taheri et al., 2004). 👉 Fix your sleep or sabotage your fat loss.<h2>Step 6: Stay Hydrated and Manage Stress</h2>🔹 Drink 3-4L of water daily to boost metabolism and reduce hunger. 🔹 Manage cortisol (stress hormone), as high stress makes fat loss harder (Epel et al., 2000).📌 What the research says:Drinking 500ml of water increases resting calorie burn by 30% for 90 mins (Boschmann et al., 2003). High cortisol increases abdominal fat storage (Epel et al., 2000). ✅ Best practices: Hydrate, meditate, walk outside, and lift weights to lower stress.<h2>Final Thoughts: Fat Loss is Simple, But Not Easy</h2>Massive caloric deficit (but not extreme starvation). High protein intake (2.3g+/kg lean mass). Heavy strength training (3-5x per week). Minimal but strategic cardio (NEAT + HIIT 2x per week). Proper sleep and stress management. 👉 Stick to this for 8-12 weeks, and you will drop fat faster than 99% of people.Now stop looking for shortcuts and start executing.<h2>References</h2>Chappell, A.J., Simper, T. and Barker, M.E., 2018. Nutritional strategies of high-level natural bodybuilders during competition preparation. International Journal of Sport Nutrition and Exercise Metabolism, 28(6), pp.595-602. Cummings, D.E., Frayo, R.S., Marmonier, C., Aubert, R. and Chapelot, D., 2001. Plasma ghrelin levels and hunger scores in humans initiating meals voluntarily without time- and food-related cues. American Journal of Physiology-Endocrinology and Metabolism, 281(5), pp.E975-E981. Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W. and Phillips, S.M., 2018. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp.376-384. Helms, E.R., Zinn, C., Rowlands, D.S. and Brown, S.R., 2014. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), pp.127-138. Strasser, B. and Schobersberger, W., 2011. Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 2011. Lemon, P.W., 2000. Beyond the zone: protein needs of active individuals. Journal of the American College of Nutrition, 19(sup5), pp.513S-521S. Levine, J.A., 2004. Non-exercise activity thermogenesis (NEAT). Best Practice &amp; Research Clinical Endocrinology &amp; Metabolism, 18(4), pp.679-702. Hackney, A.C., 2006. Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Review of Endocrinology &amp; Metabolism, 1(6), pp.783-792. Nedeltcheva, A.V., Kilkus, J.M., Imperial, J., Kasza, K., Schoeller, D.A. and Penev, P.D., 2010. Sleep curtailment is accompanied by increased intake of calories from snacks. American Journal of Clinical Nutrition, 92(1), pp.147-153. Taheri, S., Lin, L., Austin, D., Young, T. and Mignot, E., 2004. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), p.e62. Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A.M., Klaus, S. and Jordan, J., 2003. Water-induced thermogenesis. Journal of Clinical Endocrinology &amp; Metabolism, 88(12), pp.6015-6019. Epel, E.S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K.D., Bell, J. and Ickovics, J.R., 2000. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), pp.623-632.

The Fastest Way to Lose Fat Without Destroying Yourself

Rise with Marcus

I offer personal training to people. I can help improve people’s body shape through losing fat and gaining muscle. Through this I help with their physique, strength, tone and prepare them for holiday or improve their health.

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The Fastest Way to Lose Fat Without Destroying Yourself