- Josiah Novak, 38, from Virginia, is a fat loss coach and transformation expert
- The content creator shares his mindset and fitness advice on TikTok
- Novak broke down his simple approach to losing fat in a recent video
A fitness coach has lifted the lid on the ‘best fat loss advice in the entire world’ that will get anyone ‘super shredded.’
The True Transformation founder used to be 70 pounds overweight, and he proudly shares before-and-after photos of both himself and his clients.
Novak, known as @josiahfitness on social media, broke down his simple approach to losing fat in less than a minute in a recent video.
‘This is hands down the best fast loss advice in the entire world. There are only three things you gotta do to lose fat every single day,’ he said. ‘This is only for the guys who want to be super shredded, so stop watching this if you just wanna stay fat.’
Novak’s first tip was to ‘track your steps’ and walk at least 10,000 to 12,000 steps per day at the bare minimum.
‘Do less than this at your own risk,’ he warned.
HOW TO LOSE FAT
Josiah Novak’s first fat loss tip was to ‘track your steps’ and walk at least 10,000 to 12,000 steps per day at the bare minimum.
His second piece of advice was to make time to lift weights for 45 minutes three to five times per week
Novak’s final instruction was to track both your calories and protein.
He said the number of calories you consume ‘should be about 10 to 13 times your goal body weight depending on your metabolism,’ while your protein intake should be ‘one gram per pound of goal body weight.’
His second piece of advice was to make time to lift weights for 45 minutes three to five times per week.
Novak explained that how many days you chose to lift depended ‘on your schedule, how fast you recover, and how much you love going to the gym.’
‘The key thing here is just to get stronger on the key exercises you do,’ he added. ‘So track your lifts like a man — or a bada** woman, or whatever you call yourself.’
The body transformation expert’s final instruction was to track both your calories and protein to make sure you were hitting your nutrition goals.
He said that the number of calories you consumed ‘should be about 10 to 13 times your goal body weight depending on your metabolism,’ while your protein intake should be ‘one gram per pound of goal body weight.’
If your goal was to weigh 175 pounds, you should be eating 175 grams of protein, according to the coach.
‘That’s it, that’s all you gotta do,’ he insisted.
Novak’s video has been viewed more than 829,000 times and has received hundreds of comments.
‘I am doing this exact method right now and it works! Down 30 pounds so far and stronger than I have ever been,’ one person responded.
‘It’s really that easy. I did this and lost 61 lbs,’ someone else agreed.
‘Feel like this is pretty obvious. I think the issue is managing to do it,’ another added.
Others admitted that the step count was their biggest issue.
‘It’s hard to walk 10-12k while in school for 7 hours,’ one viewer commented, while someone else argued that ‘12,000 steps a day is crazy.’
Novak explained in a previous video that it took him many years to master fat loss, saying he used to be about 70 pounds overweight when he was in his mid-20s.
He transformed his body after entering a contest, but in recent years, he struggled with muscle loss after having hernia surgery and tearing his bicep.
Novak said he was now in the best shape of his life in his late 30s as a married man with two children.
‘I’ve been in your shoes. I wasn’t always lean, ripped, and athletic. I’ve been 70lbs overweight. My bicep was ripped off the bone in 2019,’ he wrote in the caption.
‘I’ve had hormonal issues. Depression. I’ve been down and out. But now I’m in ELITE shape. I’m an athlete. I never stress about getting fat ever again. I enjoy life and feel healthy.’
Novak adds that ‘it all comes down to a decision’ to get the body of your dreams.
‘It’s time to raise your standards. Life moves fast. Make it count,’ he concluded.