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00:00 – Why I Gained Weight and Gave Up on the Gym 00:15 – How I Got Lean Without Sacrificing My Life 00:29 – Why Eating Less Isn’t the Answer 00:43 – The Weekend Spiral: How You’re Undoing Progress 00:59 – Stop Counting Daily Calories—Do This Instead 01:17 – How to Eat Pizza and Still Lose Fat 01:33 – How to Calculate Your Ideal Calories (Without Math) 01:48 – Why Big Calorie Cuts Backfire (And What to Do Instead) 02:03 – The Scale Jump Explained: It’s Not Fat 02:19 – Why You Didn’t Gain a Kilo Overnight 02:35 – Glycogen, Water, and the Jelly Bean Analogy 02:52 – How Much You’d Actually Have to Eat to Gain Fat 03:07 – One Meal ≠ Failure. Stop Punishing Yourself 03:24 – Exercise for Fat Loss? It’s Not What You Think 03:37 – Strength Training: The Real Fat-Loss Weapon 03:52 – The Surprising Benefits of Cardio (Beyond Fat Loss) 04:09 – What Kind of Training Busy People Should Do 04:25 – The 80/20 Workout: Just 4 Movements You Need 04:41 – Squat. Bend. Push. Pull. That’s It. 04:56 – How to Structure 2 Workouts Per Week and Still Win 05:18 – Why We Change Reps Midweek (And You Should Too) 05:31 – The Cardio Word Everyone’s Afraid to Say 05:47 – The Easiest Way to Stay Motivated with Cardio 06:02 – Sports: The Secret Weapon for Effortless Fat Burn 06:19 – Pick an Activity You Actually Enjoy 06:34 – Why Loving Cardio Beats Forcing It 06:47 – The No BS Summary for Losing Weight Without the Gym 07:02 – Use TDEE & Protein Strategy for Simple Fat Loss 07:18 – 4 Movements + 2 Workouts = Lean, Athletic Body 07:34 – Sustainable Cardio Options for Real-Life Fitness 07:47 – Next: The 4 Biggest Mistakes Busy People Make

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