This is a great question! We know that fat loss ultimately comes down to the calories and ensuring they are low enough to induce weight loss. We also know that we need to consume an adequate amount of protein to maintain muscle mass when cutting, recover from sessions and optimise muscle protein synthesis.

NEAT is short for Non-Exercise Activity Thermogenesis – it’s the energy expended for everything we do that is not sleeping, eating or planned exercise. If you're doing something physical and it's not training, then it's NEAT. Moving around through your day, maintaining posture, fidgeting, cleaning, and gardening would all be considered NEAT.

Now, let me preface this by saying I don’t advocate not exercising, but yes, you can absolutely lose weight without it. In fact, some people, not all people and not most people, but some people do find it easier to lose weight without exercising.

The short answer is pretty damn hard! You want to push yourself to the point where your muscles really struggle to continue – muscles won't develop unless they need to! That said, it's not necessary to take sets to complete muscular failure.

Does our metabolic rate really slow down as we hit 30, 40 or even 50 years old? Let's ask science – let's check out a 2021 study on 'Daily energy expenditure through the human life course' containing 6,421 subjects. When reviewing the data, it's pretty evident that from age 20 to 60, our metabolic rate and total energy expenditure stays super steady.

When investing time and effort into building your dream physique, you need to have confidence in what you're doing. You need to know that what you're doing will elicit the body composition changes you are looking for, not think, but know! You want to have unflinching confidence in the process – without this – you won't put in the effort and time required to produce the outcome you seek.