Personal Trainer Risto Saul

Being overweight doesn't just affect how you look.

Men over 20% body fat, women over 25%

Your metabolism slows down.

Your endurance drops.

Your body stops responding the way it should.

You can't build muscle effectively from that position.

Side note.....

You can build muscle in a deficit.

But only if your body fat is already in a reasonable range
and your training and nutrition are dialed in.

Get lean first.

Because the leaner you are....

The bigger, more toned, and more impressive you're going to look anyway.

It's not two goals. It's one.

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Everyone who quits wants an easy life.

But quitting doesn't give you an easy life.

It just delays the hard.

You know you need to push harder.
You know what needs to be done.

But comfort wins.

And every time comfort wins — YOU FALL FURTHER BEHIND

Everyone who never starts is already living the hard life.

Overweight. Tired. Stuck.

That's not easy. That's just familiar.

The people who push through —
not because it's easy —

but because they know what's waiting on the other side?

That's where easy actually lives.

Being in shape, feeling strong, having energy —
that becomes your normal.

One decision.
Never look back.
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I've been skinny. I've been overweight.

On both occasions there was one thing missing.

I didn't believe in myself.

So how do you start believing in yourself?

By taking action.

By trying and not giving up.

That's it.

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Number one.

I started every single day with movement and sunlight.
Before anything else.
No snoozing. Get up, get outside, go for a run.
Can't run? Walk.
You start your circadian rhythm, you start your day with a win.
Everything else follows.

Number two.

I pushed breakfast forward 3 to 4 hours.
No food first thing.
Litre of water with electrolytes, a coffee, get some work done.
Then eat.

Number three.

I ate the same meals on repeat.
Boring? Maybe
But it makes tracking easier, shopping easier, life easier.
Stop making food complicated.

Number four.

I trained 2 days on, 1 day off.
Every third day is rest day for the weights
This way you never need a deload.
You show up strong every single session.

Number five.

I became obsessed.
Not forever.
Just long enough.
Life is too short to be overweight.
Make the sacrifice. Do what needs to be done.
Then get back to living.


These aren't dumb. They're essential.
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You're not going to track forever.

But knowing what's actually in your food?

That changes everything.

It takes away the guessing.

It takes away the decision fatigue.

You follow the numbers, you see results, and eventually it just becomes instinct.

You don't need to be obsessed with it.

You just need to understand it.

DM me — Level Up — and let's finally get you some clarity and results that last.

I'm not here to tell you what to do.

But if you're going to try ni****ne pouches

Start at 3mg. Take breaks. Don't abuse it.

Here's the science in simple terms —

ni****ne activates receptors in your brain that

boost dopamine and acetylcholine.

More focus. Sharper thinking. Natural appetite suppression.

Used correctly it's a great tool.

Used like an idiot it's just another bad habit.

Want to actually transform?

Cut the alcohol out. 3 to 6 months.

Build some character.

Learn to have fun without it.

Celebrate when there's something worth celebrating.

Have fun when you've earned it.

Getting in shape isn't one big decision

It's hundred small ones every day

This is one of them

Do it once.

Do it right.

It might take 3 months.

It might take 3 years.

But understand this — once you get there, there's no way back.

And you'll wonder why you waited so long.

Most people today are overstimulated.

Coffee all day.
Energy drinks.
Ni****ne every few hours.
Constant dopamine chasing just to stay focused.

And I’m not saying coffee or ni****ne are automatically bad.

Coffee can improve performance.
Ni****ne has cognitive benefits too.

The problem is the way most people use them.

That’s why I started focusing more on compounds that support clarity, focus, calmness, and cognitive performance without making you feel cracked out or constantly chasing another hit.

But none of this replaces the basics.

Sleep, stress management, nutrition, activity, purpose — that’s the real foundation.

These things work best when your lifestyle already supports performance.

Send DM - Focus