Exercising won't make you lose weight. This will.

Stop Blaming Your Workouts.

If you’ve been grinding in the gym but the scale won’t budge, this edition should be encouraging for you: You’re not broken. You’re just focused on the wrong lever.

• Fat loss is a nutrition game.

• Exercise is a strength, health, and longevity game.

And when you confuse the two, it leads to frustration, burnout, and quitting.

You Can’t Outrun a Fork

“I really need to lose weight, so I started running 30 minutes per day.” A fellow dad told me recently.
“How’s that working for you?” I asked. (Knowing the answer.)
“Honestly, not great.” He replied.

I explained to him exactly what I’m about to explain to you. 
It was a game-changer for him. (BTW, he ended up joining my group coaching program, The Brotherhood, and already lost 12+ lb. of fat in about 8 weeks.)

Let’s break this down:

A 200 lb man running for 30 minutes might burn ~280 calories.

That’s great… until he eats a few handfuls of Cheez-Its.
Poof—30 minutes of running, gone in 30 seconds of snacking.

You don’t need more workouts.
You need more nutritional awareness.

Fat loss doesn’t start in the gym—it starts in the kitchen.

What Actually Drives Weight Loss?

✅ Consistent calorie control
✅ High protein intake
✅ Minimizing processed foods
✅ Tracking what you eat (even loosely)
✅ Avoiding weekend binges that wipe out weekday progress

Sure, exercise helps, but it plays a supporting role in fat loss—not the lead. You’ve gotta get your nutrition dialed in.

So Why Exercise at All?

Because lifting and moving your body:

• Builds and preserves lean muscle

• Increases insulin sensitivity and energy

• Supports mental health and stress

• Protects joints, bones, and posture

• Improves quality of life as you age

• (Looks

In short, exercise is about capability—not just calories.

Here’s the Winning Combo:

• Use nutrition to lose fat

• Use strength training to build a strong, capable body

• Use walking and movement for heart health, mental health, and recovery

If figuring out what and how to eat to lose weight feels overwhelming, check out last weeks post here: Eat Better: 3 Simple Pillars to Success

Dads in The BROTHERHOOD also get detailed nutrition goals and coaching around what types of food to eat, and tips for making those goals fit into their lifestyle.

The next group starts in July — registration closes in just a few weeks.

Book a fitness strategy call to see if we should work together.

Cheering you on!
- Coach Cody 💪🏼🖤

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