Marwan Killu Fitness

Not a typical weight loss post today ..

BUT… there is a very important lesson here that I want you to understand.

And understanding this important lesson will allow you to flourish in all areas of your life.

When we got Bobby everyone told us how we should be training a boxer.

My next door neighbour who’s 80 odd said that I should be firm and show him who’s boss and proceeded by demonstrating and almost got dragged to the ground when trying to walk him.

Others in the neighbourhood had their own opinion on how to train him.

Walking him was a workout on its own because of the force he used to pull me with.

So I thought you know what how hard can it be? I’ll just read a few books watch a few YouTube videos which I did but the information was very general and not aimed at the specific breed.

Neither myself nor any of the neighbours are dog experts.

I could’ve wasted a lot more time and mental energy figuring out the best way to train him to walk so doesn’t pull but instead I hired a lady who is an expert dog trainer as she trains military dogs.

Fay started working with Bobby since he was 5 months old.

She taught me some key commands to use with Bobby and spoke about positive reinforcement by using treats. She also showed me the subtle signs to look out for in the dog when he’s looking for praise.

I see Faye once every 2 weeks and each session builds on the last one similar to a workout programme that I give to my clients that has built in progressive overload so there’s no guesswork involved.

6 months later the walks are way more enjoyable he walks by my side without pulling and he can even walk without a lead in some places.

Every dog breed has their own unique personality and just like you have your own lifestyle and commitments and body and therefore following generic advice won’t work.

The moral of the story?

Stop guessing your way through your fat-loss journey.

Stop taking nutrition and workout advice from friends and family who are unqualified at best.

Hire a coach, an expert who has been where in your shoes one who can give you the blueprint.

It will save you a ton of time and money in the long run

So I just got back from a few days in Houston.⁣
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I was there for a business mastermind with some of the very best coaches in the world.⁣
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As the old saying goes, "You are the average of the 5 people you spend the most time with" and connecting with this group helps to keep me at the top of my game.⁣
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Masterminds like this can be a double-edged sword...3 days full of great information and best practices to help my clients get the best results is great.⁣
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But what's not so great is the feeling of information overload and how to take it all and apply it to what I already do.⁣
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And that's where MY Coach comes in...to help me filter through and find the 1 or 2 key moves that I can implement now so that our members can have even more success quickly.⁣
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Just like you...if you're searching the internet for "𝐁𝐞𝐬𝐭 𝐅𝐚𝐭 𝐋𝐨𝐬𝐬 𝐖𝐨𝐫𝐤𝐨𝐮𝐭𝐬" or "𝐖𝐡𝐚𝐭’𝐬 𝐓𝐡𝐞 𝐁𝐞𝐬𝐭 𝐃𝐢𝐞𝐭 𝐅𝐨𝐫 𝐌𝐞𝐧 𝐎𝐯𝐞𝐫 𝟒𝟎", you are going to be 𝐁𝐎𝐌𝐁𝐀𝐑𝐃𝐄𝐃 with a ton of information, crazy fads, and ridiculous exercises. ⁣
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It can be 𝐎𝐕𝐄𝐑𝐖𝐇𝐄𝐋𝐌𝐈𝐍𝐆! With all that information, where do you start? Do you do everything? One thing? Who do you trust?⁣
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That's exactly why my clients get such great results because I act as your filter. I put together the exact blueprint of workouts, nutrition, and lifestyle habits that are going to get 𝐘𝐎𝐔 where you want to be.⁣
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And I'm going to guide you through every step.⁣
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So if you're struggling with where to start and what to do and how to stay consistent - I get it! ⁣
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You don't have to figure it out on your own...let's do it together.

Send me a message with the word TOGETHER and I’ll send you the details.

P.S see if you can spot me in the picture :)

You’re probably wondering how is this guy managing to travel the world running his business?

So I travel the world attending seminars masterminds and networking with amazing people who become friends whilst eating amazing food.

Right now I am in Houston Texas attending a fitness business mastermind. Back in January I was in Cancun Mexico.

And this has only been possible with the help of a coach.

But it wasn’t always this way.

When I started by business I didn’t want to invest in a coach I mean after all what would a coach teach me? There is YouTube, Google, I can listen to Podcasts and read books.

I kept saying to myself 👇

I was successful in business before…

I am a smart guy, I can figure this out.

I bought plenty of books and invested in online courses and listened to podcasts but if I am honest I went after the wrong things.

I went after what made me comfortable I didn’t want to face the reality of my situation.

It cost me plenty of time ⏰ money💰and impact that I could have made for my own life and other people’s lives

I became an information ju**ie 📚

And if we’re trying for years to figure something out and we haven’t we’re not going to figure it out on our own because there truth is we would’ve already figured it out on our own if we could.

The best of the best have coaches for a reason.

𝙉𝙤-𝙤𝙣𝙚 𝙬𝙞𝙣𝙨 𝙖𝙡𝙤𝙣𝙚.

The 𝙖𝙘𝙘𝙤𝙪𝙣𝙩𝙖𝙗𝙞𝙡𝙞𝙩𝙮, asking the 𝙝𝙖𝙧𝙙 questions, seeing your 𝙗𝙡𝙞𝙣𝙙 𝙨𝙥𝙤𝙩𝙨 and the 𝙚𝙭𝙥𝙚𝙧𝙞𝙚𝙣𝙘𝙚 that you don’t have …like these are all important elements that a coach can bring to a table that we can’t give ourselves.

Coaching is the 𝙛𝙪𝙩𝙪𝙧𝙚 because it’s so effective. It’s the closest thing to a shortcut that exists. It’s not a fad.

One thing that a coach can do for you that a book 📕 or a course💻 can’t is being around somebody who embodies what they do in other words they walk the talk.

One thing that makes us more happy is 𝙩𝙖𝙠𝙞𝙣𝙜 𝙖𝙘𝙩𝙞𝙤𝙣 and 𝙥𝙧𝙤𝙜𝙧𝙚𝙨𝙨𝙞𝙣𝙜 in life.

If you are looking to get as successful with your body as you are with your business send me a DM with the word LEAN and I’ll send you the details about my programme.

I thought I was having a heart attack. I woke up one morning I couldn’t breath properly because my chest was so tight.

I was breathing heavily walking only a few hundred yards.

I was depriving my children of memories. I hid from family photographs (hint I used to insist on taking the photos and every time my children wanted to play football I made an excuse so that I wouldn’t play with them.

I had vices and addictions that I felt bad about that I feel guilty about that I feel shame about. I was addicted to pizzas from Domino’s.

I was a bad dad I wasn’t being a good role model for my children I wanted to be lean and drop weight but here I was constantly leaning into pleasures I had no discipline I was not living congruently with my goals eating pizza 3x a week often 4 eating it as late as 2am.

I had no discipline.

My metabolism came to screeching halt, weeks would go by and I wouldnt drop a single lbs. I struggled to zip up my trousers after eating.

And that’s when it hit me that I needed to change.

Here is what walking twice a day and
averaging over 10,000 steps a day this year has done for me…

- I crave less (junk) food
- My sleep has improved particularly when I walk after dinner. I sleep through the night.
- I have more energy
- I am less stressed and anxious. I am not as easily irritated by what my kids do or when the dogs are yelling at each other
- I have more mental clarity that bitch voice no longer talks back at me.
- I maintain a lean body that all year round eating (pretty much) what I want

Walking is easier to fit into our lifestyle than cardio and is a superior fat loss tool.

How many steps do you take a day?

They say being extreme makes you efficient at the extremes. Well that was true in my case 😂

See I wasn’t always fit.

It was also going from eating Kellogg’s Frosties to eating Oatmeal with water 🤷🏻‍♂️

I never had balance.⁣
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I was always going from one extreme to the other sticking to plain boring foods chicken and broccoli anyone to eating a Domino’s 4x a week.

Always counting calories, I would do a 2 hour workout then punish myself even more by doing 30 mins of HIIT cardio and rarely eating out when I did it had to be plain chicken.
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And it was all because I was obsessed with getting a 6 pack & wanted to follow the “best” approach⁣
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There were times when I went over my calories for the day then beat myself up over it and to make myself feel better I used to medicate by eating a tub of Haagen Daz ice cream because I figured oh well I messed up my diet already so I might as well eat whatever I want tonight and start fresh tomorrow 🤷🏻‍♂️
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I felt mentally trapped and miserable always thinking about food and letting it control my life.⁣
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Then I found “healthy” and “balanced”⁣
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And I realised you can be lean AND healthy.⁣
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Fitness can bring you excitement rather than irritation, restriction and pain. ⁣
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Thats when the penny dropped and progress started!⁣
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If you’re ready to get results DM📤 me “CHANGE” to find out how I can help you

I hated the way I looked in the mirror

I thought I was once young and full of energy. I had fast metabolism and now look at me.

The world at my fingertips and NOTHING could stop me from achieving my dreams (and looking good while doing it).

But now, I struggled with humiliating man-boobs and a belly that won’t stop growing. My pant sizes kept going up and up and I was forced to loosen my belt notches again and again… As a result I was constantly trying to “cover up” instead of “show off.” 

Humiliated. Ashamed. Insecure… I even had nightmares about my weight… 

I was fat. And everyone knew it…I kept my shirt on in the pool and hid in the hotel room as often as possible and hid from family pictures. And I could hardly look my kids in the eyes… I wasn’t a good dad.

Here is why I eat the same foods every single day and why you should too.

And I know what you’re thinking…WHAT?!!! Eating the same foods everyday? That’s boring.

There’s a reason why the pro athletes and celebrities are in shape they have daily habits they have discipline and they also keep things simple.

And this is the reason why I like to eat the same foods everyday except when my wife is cooking a family meal or I am going out to a restaurant for a date night or family dinner.

You eat cleaner foods you’re mentally sharp and it can make healthy eating automatic

Eating the same foods also makes shopping faster. When you know what you’re going to eat it saves you time when you go to the grocery store.

When I do my food shopping I am in and out of the grocery store in under 20 mins.

I buy all my meat for the week from the butchers it’s one phone call and they give me a time and day to pick up.

I choose simple foods that are easy to prepare none of this 150 something recipes that I have to pick up from the grocery store.

Its quick and simple. Here are my protein choices here are my carb choices and here are my fat choices.

For example my breakfast is always eggs and ground beef cooked in coconut oil. Its easy its quick to prepare and I dont have to think about it.

For lunch I rotate between Venison and organ meats with rice or cheese and for dinner it might be some salmon or chicken breast with sweet potatoes or baked potatoes so I have a couple of options and I not only save time but I also feel good and sharp physically and mentally.

For dinner I have slightly more variety because my wife cooks for the family and I have more time I am not rushing around.

Thinking about what you’re going to eat is a waste of time because you already are making a bunch of decisions 35,000 decisions to be exact every single day.

And when the process becomes automatic and you dont have to think thats when you start to stick to your fitness goals.

I hated the way I looked in the mirror

I thought I was once young and full of energy. I had fast metabolism and now look at me. The world at my fingertips and NOTHING could stop me from achieving my dreams (and looking good while doing it).

But now, I struggled with humiliating man-boobs and a belly that won’t stop growing. My pant sizes kept going up and up and I was forced to loosen my belt notches again and again… As a result I was constantly trying to “cover up” instead of “show off.” 

I was paralyzed by insecurity… hesitant to hit the town with my wife because she was ‘way out of my league’.

Because I know the frustration that you’re feeling. The fears that you have. The insecurity that plagues your life. The bouts of “hopelessness” that you’ve fallen victim to… Because… 

I’ve been in the exact same position you’re in right now.

I know what it feels like to… 

* Try every diet plan under the sun only to add more flab to your physique as a result… 

* Be paralyzed with the crippling fear that if you keep getting fatter your wife will lose interest in you and even give another guy “the wink”…

* Walk into the office Monday morning convinced that all of your colleagues are whispering about your weight or making fun of your body behind your back...  

* Buy new pants and shirts every other week because you keep putting on globs and globs of fat no matter how much you diet or exercise…

* Catch yourself panting and gasping for air after walking up the stairs or five minutes into a light jog… 

* Struggle to find your “mojo” in the bedroom because of how insecure you feel, even to the point of leaving your shirt on during sex… I know all this because…

Being Fat Nearly Ripped My Family Apart, Ruined My 
Confidence And Wrecked My ‘Go-Getter’ Mindset...

See, not too long ago I was fat… the fattest I’d ever been…  

I looked fatter than I ever had in my life… I had a humiliating bulge in my belly, saggy “man boobs” that showed through my shirt, love handles pouring over my belt, and my pants looked like they were about to bust at the seams…

I was disgusted with what I saw in that picture… And somehow, I felt even worse than I looked…

I wasn’t always fit. Growing up I took a liking to eating junk food. I ate anything from fried chicken and chips to pizzas from Domino’s.

I remember never having balance.⁣
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I was always going from one extreme to the other sticking to plain boring foods chicken and broccoli anyone ?

Always counting calories, I would do a 2 hour workout then punish myself even more by doing 30 mins of HIIT cardio and rarely eating out when I did I used to order the same boring food I ate at home.

From eating Kellogg’s Frosties to eating Oatmeal with water 🤷🏻‍♂️
⁣
And it was all because I was obsessed with getting a 6 pack & wanted to follow the “best” approach⁣
⁣
There were times when I went over my calories for the day then beat myself up over it and to make myself feel better I used to medicate by eating a tub of Haagen Daz ice cream because I figured I messed up my diet already so I might as well eat whatever I want tonight and start fresh tomorrow 🤷🏻‍♂️
⁣
I felt mentally trapped and miserable always thinking about food and letting it control my life.⁣
⁣
Then I found “healthy” and “balanced”⁣
⁣
And I realised you can be lean AND healthy.⁣
⁣
Fitness can bring you excitement rather than irritation, restriction and pain. ⁣
⁣
Thats when the penny dropped and progress started!⁣
⁣
If you’re ready to get results DM📤 me “CHANGE” to find out how I can help you

I struggled with humiliating man-boobs and a belly that won’t stop growing.

My pant sizes kept going up and up and I was forced to loosen my belt notches again and again… As a result I was constantly trying to “cover up” instead of “show off.” I was paralyzed by insecurity.

Humiliated. Ashamed. Insecure… I even had nightmares about my weight… 

I was fat. And everyone knew it…

I was overwhelmed with anxiety… 

And I got so desperate that I even tried dangerous weight loss methods… 

* Crash dieting. 
* Running hours of cardio at the gym. 
* Sleeping less so I could spend more time at the gym. 

But that’s when my weight went from bad to “out of control”…

I Tried Every Diet Known To Man And Only Got More Fat And Depressed…

Nothing I tried worked… 

And to make matters worse, my wife and children were “fed-up” with how much time I spent researching fat-loss…

I was so obsessed with getting rid of my fat exterior that I completely neglected my family…

And I’m sure they would have at least ‘given me a pass’ if they saw some results from my studies… But I had nothing to show for it…

You know you need to eat more healthy foods, less junk foods, exercise & move more.

The reason you haven't lost fat has more to do with struggles within than Information.

It's a problem of application. It's a problem of adherence.

Here are 4 of the biggest reasons I see people fail.

❌You're Married to One Way of Dieting

It's easy to get sucked into flashy claims like "sugar makes us fat!" 

Maybe you've followed some advice, ate clean all the time ended up losing a few lbs.

The result? Yo-yo dieting.

The only way you'll be able to stay consistent with a diet plan is if it fits into your life & you enjoy it.

❌You’re obsessed with the scales

Do you think that losing "X" number of pounds is the saving grace? If so you're gonna be disappointed.

Success and happiness aren't measured in lbs or appearance they're conscious choices that we have to make.

I thought that getting a six pack was going to be the answer to all of my problems.

"Once I get a six pack, THEN I'll be happy. Once I lose the belly fat, THEN I'll feel comfortable in my own body."

The goal never stops moving. 

Sure having a goal weight or look you want to achieve isn't a bad thing.

The problem comes when you attach your identity and happiness with reaching a particular physical outcome.

❌You're Waiting For Life to Settle Down

I'm just too busy right now. I'll just wait until [insert date here] to start."

There’s no perfect moment. It doesn't exist. The only way you'll succeed is to stop waiting and make your health a priority in your life TODAY.

Life will ALWAYS be busy.

❌You Don't Really Want To Lose fat

A lot of the time we want to lose fat because of what someone else said or did to us. I wanted to lose fat because I was told I had a female body. But I didn’t have a strong WHY at first so I struggled. When I finally decided to lose fat I got results.

The only way you'll lose weight and keep it off is to be internally motivated. You have to want it for yourself.