The Lean 365 Podcast

In this episode I discuss the honest truth about having a 6-pack and whether I think it's worth it for a guy to get to this level or not. Having been in shape now for the last 10 years and having helped a fair few guys, this is the conclusion I've come to!Enjoy!Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I break down why “starting in January” is one of the biggest myths in fitness. I explain how waiting for a date, a new week, or a new month keeps you stuck in the same cycle every single year. Progress doesn’t come from motivation or New Year energy — it comes from taking imperfect action now and building simple, non-negotiable habits that actually stick.If you’ve told yourself “I’ll start in January” before, this episode will change how you look at time, discipline, and what it really takes to get in the best shape of your life. Enjoy!3 day training split 👉 https://www.join.fitlabcoaching.co.uk/optin1708434270394Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉 https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I discuss 5 principles I follow, and things I teach to my clients that will allow you to stay lean and healthy all year round. These are not hacks, these are proven ways to keep the fat off and break free from YoYo dieting for good.Enjoy!Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I discuss how to build a successful system that runs on autopilot for your day to day nutrition! This is what I believe whats for most people, that avoids complication but also provides enough variety to remain consistent which is the most important thing. Enjoy!3 day training split - https://www.join.fitlabcoaching.co.uk/optin1708434270394Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I discuss how it's possible to get in amazing shape with as little as 3 hours per week. Most people think they need more, when in actual fact they just need a better strategy and use of their time. This episode should help you understand how to do exactly that!3 day training split - https://www.join.fitlabcoaching.co.uk/optin1708434270394 Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

Most guys still believe that eating out automatically ruins fat loss. They think the only way to stay shredded is by avoiding restaurants, skipping social events, or eating “perfect” all the time. The truth is, you can stay lean and still enjoy your life.In this episode, I break down exactly how I eat out multiple times per week while staying in great shape year-round, the simple rules I follow that keep calories under control without feeling restricted, and what you should focus on if you want a social life and a six-pack at the same time.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

Most guys still believe they can “target” belly fat with specific workouts — endless crunches, ab circuits, or fat-burning exercises. The truth is, spot reduction doesn’t work.In this episode, I break down exactly how fat loss actually happens, why you can’t choose where your body burns fat from, and what you should focus on instead if you want to finally lose stubborn belly fat.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

Most guys have no idea what ideal body fat actually looks or feels like - they either chase “shredded” all year round or give up too soon. In this episode, I break down exactly what body fat percentage you should be aiming for depending on your goals - whether it’s a lean, athletic look or something more sustainable year-round.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I’m joined by my good friend Simon Thomsen - who is also an online fitness coach, and the owner of Powr. We cover a wide range of topics including; ✅ Why most men regain the weight they lose ✅ The identity shift required to create lasting change ✅ Why pain has to outweigh comfort before transformation happens ✅ The mindset principles that separate those who succeed from those who always start over This is a raw, unfiltered conversation about fitness, mindset, and self-mastery - breaking down why most men struggle to stay in shape and what truly needs to change if you want results that last. If you’ve ever made progress only to fall back into old habits, this episode will hit home. Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/ Follow me on IG 👉 https://www.instagram.com/chris_fitlab/ Follow Simon on IG 👉 https://www.instagram.com/simonthomsen/ Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk... Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down the exact 90-day blueprint to get abs by Christmas.You’ll learn:✅ The nutrition changes you need to make now to guarantee fat loss ✅ How to train smart to keep muscle while stripping body fat ✅ The realistic timeline for seeing abs in just 90 days ✅ The biggest mistakes men make when trying to get lean fastIf you’ve been telling yourself you’ll “start in the New Year,” this is your reminder that you’ve still got time to completely change your body before the holidays — and this episode gives you the step-by-step plan.Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

In this episode, I’m joined once again by my good friend Damian — back for his third appearance on the podcast.We cover a wide range of topics including: ✅ How to stay in shape while traveling ✅ The mindset shifts that keep you consistent year-round ✅ Training strategies that fit into a busy lifestyle ✅ Why most guys fall off track (and how to avoid it)This is a raw and honest conversation about fitness, lifestyle, and mindset - with practical takeaways you can apply immediately.If you’re serious about building a body and lifestyle you never need a “reset” from, this one’s for you.Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/Damians Instagram - https://www.instagram.com/damian_theallrounder/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

Everyone says “just eat clean” if you want to lose fat or build muscle. But here’s the truth - clean eating alone won’t get you lean.In this episode, I break down:✅ Why “clean foods” don’t automatically mean fat loss✅ The hidden reason clean eating often leads to frustration and plateaus✅ How to actually structure your diet for results without obsessing over what’s “clean” or “dirty”✅ A simple, realistic approach you can follow long termIf you’ve been training hard, eating chicken, rice, and broccoli, but still not seeing the results you want, this episode will show you where you’re going wrong—and how to fix it.Enjoy!Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

For men over 30, the single most important exercise you can do isn’t running, endless cardio, or gimmicky classes… it’s lifting weights.In this episode, I share why strength training is the ultimate investment for your physique, health, and longevity — helping you look younger, protect your joints, and stay in shape year-round.1Enjoy!Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

In this episode, I share exactly what I’d do if I had to start my fitness journey from scratch. No fluff, no wasted years—just the straight path to getting lean, building muscle, and avoiding the biggest mistakes I made early on.If you’re tired of spinning your wheels or want to fast-track your results without going through all the trial and error, this episode is for you. I’ll break down the training, nutrition, and mindset shifts I wish I knew from day one.Enjoy!Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

In this episode, I break down how to get in shape without sacrificing your social life. If you’re someone who enjoys nights out, dinners with mates, or weekend drinks—but still wants to get lean—this one’s for you. I’ll walk you through how to structure your training, diet, and mindset so you can enjoy life while still building a physique you’re proud of.Enjoy!Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

In this episode, I break down exactly how to fix a slow metabolism—step by step. Whether you’ve been dieting for years or feel like nothing works anymore, I’ll walk you through what’s really going on and how to restore your metabolism so your body starts responding again.Enjoy!Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

In this episode, I break down 5 of the most common fitness myths and reveal whether they’re actually true or complete BS. From carbs make you fat, to abs are made in the kitchen and using fat burners — I separate fact from fiction so you can stop wasting time and start training smarter. If you’ve ever second-guessed what advice to follow, this episode is a must-listen.Enjoy!Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

In this episode I discuss my strategy around intermittent fasting, and how I use this approach year round to help me maintain a lean body composition! Enjoy!Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

In this episode I discuss my strategy around alcohol and being inclusive of it, whilst still being able to look and feel my best. Alcohol can be enjoyed whilst maintaining and lean physique year round, and here's exactly how. Enjoy!Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/

In this episode I discuss what I believe to be the top 3 worst diets you can try! So you know exactly what you need to avoid if you're serious about getting results this year.Stay clear, and enjoy!Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cfIf you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call here: https://fitlabcoaching.co.uk/lean365-programme/Subscribe to the YouTube here - https://www.youtube.com/channel/UCSJkuQCeTTtd0udX_FkMW5QInstagram - https://www.instagram.com/chris_fitlab/LinkedIn - https://www.linkedin.com/in/chris-wright-fitlab/