Claudio Fray - Personal Training & Online Coaching

How I lost 12KG and finally started losing the belly fat & love handles. 👇

It sounds hard.

It’s not.

I stopped trying to find the “perfect” fat loss hack and started doing the boring basics consistently:

1. Calorie deficit of around 600–800 kcal
2. Strength training 4–5x per week
3. 10–15K steps every day, sometimes even 20K steps
4. Incline treadmill: 12 incline, 4.7 speed, 30 min
5. High protein, mostly whole foods
6. 3–4L water per day
7. 7–9 hours of sleep (mostly..)
8. Repeat. Repeat. Repeat.

You cannot choose where your body burns fat first.

For me, my stomach and love handles were some of the most stubborn areas.

But as my overall body fat came down, they started shrinking too.

No detox.
No starvation.
No magic belly fat exercise.

Just a system I could actually stick to.

Save this and follow me for more realistic fat loss tips.

SAVE THIS. Your body pays for the high long after the night is over.

Different drugs. Different effects. But all of them can mess with your brain, sleep, mood and recovery.

G / GHB — can dangerously slow breathing, cause blackouts and severely disrupt normal sleep architecture. Mixing it with alcohol or other depressants can be especially dangerous.

Coke — floods the reward system with dopamine, suppresses appetite and keeps your nervous system switched ON. The comedown can bring exhaustion, anxiety, low mood and intense cravings.

Alcohol — fragments your sleep, reduces restorative REM sleep, dehydrates you and affects your gut, brain and recovery. You might fall asleep faster, but that doesn’t mean you’re sleeping well.

3-MMC — a powerful stimulant that can suppress hunger and sleep while strongly activating dopamine and serotonin systems. Repeated redosing can mean hours without proper food or recovery.

Ketamine — can impair memory, coordination and awareness. Frequent/heavy use is also associated with serious bladder and urinary-tract damage.

XTC / M**A — strongly increases serotonin alongside dopamine and noradrenaline. Afterwards, some people experience disrupted sleep, fatigue, low mood and problems concentrating.

And then add what often comes WITH drug use:

Little sleep.
Barely eating.
Dehydration.
Hours of stimulation.
Multiple substances.
Then trying to function normally the next day.

That “comedown” isn’t just in your head.

Your brain and body are trying to recover.

The biggest mindset shift for me was realizing I wasn’t giving something up.

I was getting my sleep, energy, weekends, training, body, focus and LIFE back.

Save this & send it to someone who needs to see it.

How I lost 12KG and finally started losing the belly fat & love handles. 👇

It sounds hard.

It’s not.

I stopped trying to find the “perfect” fat loss hack and started doing the boring basics consistently:

1. Calorie deficit of around 600–800 kcal
2. Strength training 4–5x per week
3. 10–15K steps every day, sometimes even 20K steps
4. Incline treadmill: 12 incline, 4.7 speed, 30 min
5. High protein, mostly whole foods
6. 3–4L water per day
7. 7–9 hours of sleep (mostly..)
8. Repeat. Repeat. Repeat.

You cannot choose where your body burns fat first.

For me, my stomach and love handles were some of the most stubborn areas.

But as my overall body fat came down, they started shrinking too.

No detox.
No starvation.
No magic belly fat exercise.

Just a system I could actually stick to.

Save this and follow me for more realistic fat loss tips.


:::

Pisces, can you relate? 😅🫶

Credits to video & meme, such a funny page for us Pisces! ♓️