On this episode of RNT Fitness Radio we dive into muscle building for the skinny fat physique. When you’re skinny fat, the temptation is to bulk as fast as possible to try change it but the reality is very different, and the order of the journey can often surprise people. But if you get it right, and apply the muscle building commandments we discuss in this episode, you won’t recognise yourself in a few years.

Chapters:

00:00 Introduction to Muscle Building for Skinny Fat Physique
01:32 The Temptation of Bulking Up
03:05 The Importance of Trimming Down First
04:29 Building Muscle While Staying Lean
06:10 The Commitment to Muscle Growth
07:43 The Psychological Aspect of Gaining Body Fat
10:22 The Long-Term Journey of Muscle Building
11:50 Setting Realistic Goals for Muscle Gains
14:18 The Discipline Required for Muscle Building
16:42 Lifestyle Changes During the Muscle Building Phase
20:40 The Renovation Analogy for Muscle Building
22:40 Signs of Going Too Far on a Bulk
24:16 Building Momentum in Muscle Training
26:37 Commandments for Muscle Building
32:13 The Importance of Progressive Overload
44:41 Perfect Form and Execution
47:55 The Role of Recovery in Muscle Building

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In this episode we dive into the art & science of what goes into a successful peak week. A photoshoot can be one of the most life-changing experiences, and the excitement of the day starts from the week before, where if you’re in great shape, you can apply a few techniques to maximise your look on the big day. Today we dive into what to avoid, the rules of peak week, how to nail it and what to do depending on whether you’re after a shredded look, a beach body look, or a more lifestyle one.

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After 8 years building RNT Fitness, I hit record to share the real, raw journey. Not just the wins, but the setbacks, sacrifices, and doubts. My wife Chandni joins me to pull back the curtain. This was a step out of my comfort zone, I hope you enjoy it!

Chapters:
00:00 The Journey Begins: Eight Years in Business
06:30 The Reality of Entrepreneurship: Freedom vs. Workload
15:43 Building a Team: The Challenges of Delegation
20:58 Tech Development: The Evolution of RNT's Ecosystem
29:35 Investment Decisions: The Freedom of Self- Funding
33:34 Team Structure: Growth, Operations, and Delivery
37:50 Navigating Business Challenges
44:14 The Employee vs. Contractor Dilemma
50:30 Resilience Through Adversity
50:30 Resilience Through Adversity
56:11 The Importance of Team Dynamics
01:02:04 Adapting to Market Changes
01:10:18 Future Directions for RNT
01:12:35 The Challenge of Imitation
01:13:27 Prioritizing Life: The Top Three
01:15:22 Living Life by Design vs. Autopilot
01:18:18 Intentional Living and Course Correction
01:20:46 The Journey of Self-Discovery
01:23:00 Shifting from Potential to Happiness
01:26:22 Creating Space for Mental Clarity
01:30:01 The Importance of Open Communication
01:32:52 Building a Supportive Partnership
01:42:53 Reaching the Reward Phase in Fitness

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In this episode of RNT Fitness Radio, Coach Ed and Coach Oli dig into what to expect when getting into the shape of your life by covering 10 transformation truths. Whether you’re considering starting a transformation, or want to maximise your progress right now, these are 10 points you need to hear.

Chapters:
02:00 - Truth #1: When the Alarm Goes Off… You’ve Got to Get Up
06:05 - Truth #2: You’re Going To Have To Work Harder In The Gym Than You Think
09:50 - Truth #3: You’re Going To Have To Weigh Your Food (And Probably Meal Prep Too)
13:45 - Truth #4: There Are Going To Be Meals You Don’t Feel Like Eating
17:40 - Truth #5: You’re Gonna Have To Walk In The Rain
20:48 - Truth #6: There Will Be Times You’re Hungry And Tired
25:25 - Truth #7: You’re Going To Get Comments From People Around You
31:30 - Truth #8: How You Unwind (Especially On Holiday) Is Going To Look Different
37:38 - Truth #9: You Don’t Wait For Monday To Get Back On Track
38:47 - Truth #10: You Need To Lean Into Accountability

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The hardest thing about a fitness journey is accepting you just gotta do the work if you want the body, health and fitness you’re after. In this episode we cut through the BS and share stories on how to navigate social stigmas, break the all or nothing mindset, whilst exploring how children are impacted by a fitness journey.

Chapters:

01:50 - Overcoming the All-or-Nothing Mindset
11:58 - Navigating Social Stigmas on the Fitness Journey
22:11 - Taking Control of Your Health Journey
23:54 - The Importance of Structure in Nutrition
26:21 - Kids and Fitness: Leading by Example
33:17 - The Role of Coaching in Transformation
38:34 - All In: The Mindset for Success

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Most high achievers are crushing it in their career but are failing in fitness. Today, we’re breaking down six brutal truths every high achiever needs to hear about their health and fitness. I’ve borrowed a format from a good friend of mine, Dan Hill of the Blueprint Podcast, where we pick six topics, or in this case, six truths, and riff on each of them for 10 minutes before moving onto the next.

Chapters:

01:49 - The Body is Your Business Card

03:41 - Personal Experiences and Challenges in Personal Training

05:47 - Defining a Good Physique

09:39 - The Role of Health in Relationships

11:50 - Why High Achievers Fail at Applying Discipline

16:22 - The Importance of Systems and Accountability

32:21 - Data vs. Intuition in Fitness

42:19 - The All-or-Nothing Mindset and Automation

51:31 - The Role of Confidence and Self-Respect

55:31 -The Impact of Fitness on Relationships and Self-Perception

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In today’s episode we dive into the benefits, risks and realities of modern weight loss drugs. Drugs like Ozempic, Wegovy and Mounjaro have hit the world by storm, and as they become more accessible, will only continue to do so.

There’s a lot of stigma and misunderstanding about them, and their side effects, so we wanted to share a balanced approach to how they could be integrated into a fitness journey. On a mass general population level, they’ll be a game changer in reducing obesity - you can get all the benefits of diet and exercise without doing much.

If you’re listening to this however, you want a more holistic approach to your transformation, so we share insights into who it may be useful for, why and how it could be utilised, or not. Remember, a lifestyle-first approach focusing on long-term habit building and identity integration is always going to be key if you want to be a high performer in every area of life.

Chapters:
00:00 Introduction to Weight Loss Drugs
02:51 Understanding How Weight Loss Drugs Work
05:57 Research and Effectiveness of Weight Loss Drugs
09:05 Pros and Cons of Weight Loss Drugs
12:00 Social Stigma and Ethical Considerations
15:01 Long-term Use and Dependency on Weight Loss Drugs
17:58 Accessibility and Future of Weight Loss Drugs
20:59 Integrating Weight Loss Drugs into Transformation Journeys
22:59 Navigating the Complexities of Weight Loss Drugs
26:03 The Role of Lifestyle Changes in Weight Management
30:21 Understanding the Psychological Impact of Weight Loss
39:21 The Interplay of Genetics and Environment in Weight Management
47:51 The Future of Weight Loss Drugs in Fitness

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Today I’m joined by my wife Chandni for a long-awaited episode on the podcast where we talk about what life has been like over the past 12 months since the last time we recorded in Thailand on episode 377. Inside we talk about having a near 2 year old daughter, day to day routines, habit changes, boundaries, fitness and lots more, along with a little announcement at the end.

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