Natethegreat

Throwback to Mike’s photoshoot

A reminder that real progress doesn’t happen overnight.

It comes from showing up when motivation is low, staying consistent with the basics, and stacking small wins over time.

Mike earned this physique through discipline, patience, and trusting the process every step of the way.

Your fitness goals are probably a lot closer than you think.

But you have to start acting like the person who’s serious about achieving them.

One workout, one meal, and one decision at a time.

The last Kilo in-person seminar at HQ

Crazy to think how much I’ve grown as a coach over the past few years through Kilo Education.

The amount of knowledge, experience, and perspective I’ve gained has completely changed the way I approach training, and helping clients get real results.

What stood out most wasn’t just the education

It was being surrounded by coaches who are constantly pushing to improve, learn more, and raise the standard.

That environment is hard to replicate.

This seminar was definitely one for the books.

Grateful for the memories, the connections, and everything I’m taking away from it moving forward.

Now it’s time to apply everything at an even higher level with my clients.

The goal has always been the same: help people build stronger bodies, more confidence, and long term results that actually last.

Big things coming

Stay tuned 💪🏼

While many believe that fat loss is solely the result of exercise,

Strength training is primarily effective for improving body composition and building strength.

The majority of your results are determined by your Total Daily Energy Expenditure (TDEE).

A critical but often overlooked factor is Non-Exercise Activity Thermogenesis (NEAT), or daily movement.

Even with an intensive one-hour workout, a sedentary lifestyle during the remaining 23 hours of the day can significantly limit your progress.

To achieve sustainable fat loss, it is essential to combine consistent resistance training with increased daily steps and a structured calorie deficit.

While these principles are straightforward, implementing them consistently can be challenging.

If you would like assistance in developing a personalized fat loss plan,

Please comment below the word “LEAN” to discuss coaching options.

Shoutout to my client Mike

He is down 40 lbs and 20% body fat

Weight: 170 lbs 👉🏼 130 lbs
Body fat %: 29.4% 👉🏼 9.2%

With cerebral palsy, Mike started off struggling with basic movements like walking down the stairs.

Now, he’s hitting weighted dips.

If Mike can do it, then so can you.

Hope that this story inspires you to make changes to your fitness.

If you’re just “lifting the weight”

You’re leaving progress on the table.

There’s a difference between completing reps and training with intent.

IMCA (Intent to Move with Maximal Acceleration) means trying to move the weight as fast as possible during the lifting (concentric) phase - even when it’s heavy.

The bar might move slow…

But your effort should be explosive

That intent helps recruit more muscle fibers, build strength faster, and make each rep actually count.

Simple rule 🔑

Control the weight down

Attack the weight up

Most people don’t need a new program every week

Try this in your next workout and feel the difference

Football didn’t just make me stronger

It changed how I approach life

Most people think it’s only about talent or genetics (not entirely true)

It’s about how you respond when things don’t go your way

It’s about having a plan instead of just “grinding”

It’s about showing up even when progress is slow

I didn’t start as the most talented

I wasn’t the biggest or the fastest

But I stayed consistent

I learned how to train with purpose

And I fell in love with the process

That same mindset is exactly what I bring to my clients today

If you’re trying to change your body, understand this👂

You don’t need perfect conditions

You need structure, patience, and effort over time (that’s it)

What is one thing that you are grateful for?

Why Cardio Isn’t Fixing Your Body?

Cardio burns calories

But it doesn’t change how your body looks.

It doesn’t build muscle, increase strength, and too much of it without lifting increases your risk of injury.

If you want to look more defined, clothes to fit better, and
feel stronger

You need resistance training.

Having more muscle mass & increased strength is what shapes your body and keeps you healthy.

Outside of nutrition

Cardio has its place

But lifting is what transforms you.

Most bigger beginners are doing the wrong exercises

Barbells aren’t the problem

Your ego is

You don’t need “hardcore” F45 workouts or CS4

You need stable, controlled lifts you can actually progress on.

That’s how you build real strength.

Not by struggling through movements you’re not ready for and potentially hurt yourself

Save this before your next workout

Or keep guessing

Follow

Most men think fat loss requires hours in the gym

It doesn’t

Get stronger a few days a week

Move your body daily

Eat enough protein

Sleep like it matters because it does

Do that consistently and your body will change

Consistency beats intensity every time

Follow for more fat loss + strength tips

Most men think this is the problem…

“I’m not working hard enough” 😡

So they push harder

More workouts

More cardio

More DOMS

And then a few weeks later…

They’re exhausted, their joints hurt, and they quit again 😤

The truth is most men don’t fail because they’re lazy 😴

They fail because they never had a structure that actually fit their body and their life

If you’re overweight or just getting back into training:

Your recovery is slower, joints take more stress, and your work capacity is lower

Trying to train like a fitness influencer will just burn you out

The goal isn’t punishment

The goal is to build strength you can repeat every week.

That’s how real progress happens 🪄

Strong men train with structure

DM STRUCTURE if you want help building a plan that actually works