02/09/2026
If you want to lose weight (especially fat...), you have two major components.
1. Food intake.
You should eat enough food and calories to sustain your energy, but not too much so that you do not store fat. How much then? Three full meals (breakfast, lunch and dinner) plus one or two snacks (mainly fruit) are a great starting point.
2. Exercise.
Movement is the bedrock of health and wellbeing. Do you want to feel strong, energetic and lively, and do you also want to look good? So lift weights (secret: your own body is already a good weight), do some steady cardio (30-60min of walk, run, bike, swim, row, dance...anything).
But there is a third major components that is ofter underrated.
3. Consistency.
If you are truly consistent, you will see very good results within just 4-6 weeks. Eat healthy food on a daily basis, with the rare, occasional treat. Move with purpose 3-5 times per week, for example training 2-3 times and walking 20-30 min every other day.
Remember: we usually overestimated what we can do in 1 week, but we vastly underestimate what we can do in 2 months of consistent work.
Leverage this mental bias and you'll be amazed about your change in only two months.
See you at Halloween 😱
25/08/2026
Nice and easy, little by little, step by step.
I was talking to a friend, about training, and they asked:
"How can I really loose weight? what is the main workout or strategy? is it 2 training sessions per week really enough?"
My answer was "boring" but important.
There is no secret workout or strategy. There is no optimal number of training sessions.
Do something that makes you feel better when you have finished, do it with other people that you want around you, and do it consistently for at least 3-4 months.
Yes it's a boring answer, I know. But it works. Mentally and physically we are not wired to absorb tons of training and super hard exercise, especially if we are at the beginning of our health and fitness journey.
What really works instead is consistency.
Can you train 2 times per week? Perfect. Just stick to it and make it enjoyable.
Find other people that can support you along the way. If you miss one day, no problem, prioritize the training again for the next day, don't miss twice.
And you will see your strength and conditioning changing for real. With these changes, better nutrition, health and less fat will only be a nice side effect.
Cheers!
Stefano
