The Lean 365 Podcast

In this episode I break down exactly the strategy to firstly losing the belly fat, but most importantly how you can keep it off forever using our proven metabolic framework.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

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In this episode I break down exactly how I'd get back to 10% body fat in just 12 weeks if I needed to. I cover the exact strategy, nutrition approach, training protocol and other lifestyle factors. 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/

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In this episode I break down my approach when it comes to Hybrid training, covering how you can lift weights and also improve on running to become the ultimate hybrid athlete. 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/

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In this episode, I break down the only exercises you need to build a top 1% physique.

No fluff - just the movements that actually drive muscle growth, strength, and an aesthetic look.

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/

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In this episode, I break down how to go from 20% to 12% body fat.

Most guys get stuck in this range and never push through — here’s exactly what needs to change if you want to get lean and finally see real definition.

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/

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In this episode, I break down the 5 biggest mistakes I see guys making in 2026.

These are the habits and behaviours keeping most men stuck in the same position year after year — and what to fix if you actually want to see results.

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/

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In this episode, I break down how to lose chest fat and build an aesthetic chest.

Most guys train chest more, but still don’t fix the problem. Here’s what actually matters if you want a chest that looks lean, full, and defined.

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/

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Su...

In this episode, I break down exactly what to do when your fat loss stalls.

Most people panic or make the wrong changes - here’s how to fix a plateau properly and start seeing progress again.

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/

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

Subscribe to my Youtube cha...

In this episode, I share the honest truth about getting to 10% body fat.

It’s a level of leanness most guys say they want, but very few are actually prepared for. If you’re serious about getting lean, this is the reality you need to understand.

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/

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc...

In this episode, I break down three things you should never do if you want to lose belly fat after 30.

Most men focus on the wrong strategies and end up spinning their wheels for years. Here are the simple mistakes to avoid if you actually want to lean down and keep it off.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

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In this episode, I talk about why you only ever really need to do a diet ONCE, and once can be enough. Getting lean shouldn't be something you're doing every year, listen to this and you'll understand exactly what I mean, and the approach you need to take.

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 fr...

In this episode, I break down exactly what I’d do if I woke up skinny tomorrow and had to build muscle as fast as possible.

The training split I’d follow, how I’d structure my calories and protein, how hard I’d push progressive overload — and what I wouldn’t waste time on.

If you’re starting from scratch or feel like you’ve been spinning your wheels, this is the blueprint I’d personally use to build size quickly and properly.

Get coached by me 1-2-1 to get in the shape of your...

In this episode, I explain reverse dieting properly and why it’s essential after fat loss.

Most people focus on losing the weight — but ruin their results by ignoring what comes next. If you want to stay lean without rebounding, this is what you need to understand.

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...

In this episode, I break down the 8 biggest mistakes to avoid in 2026 if you want a real body transformation.

Not theory — just the common behaviours that keep most people stuck year after year, and what to do instead if you actually want results.

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 cal...

In this episode, I share the honest truth about dieting — and why most people fail.

Not because diets don’t work, but because most people aren’t willing to make the short-term sacrifices required for long-term health and results.

If you want real, lasting change, this is the mindset shift you need to hear.

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 pla...

In this episode, I break down the three non-negotiables for a successful body transformation in 2026 — no hype, no new diet, no shortcuts.

If you want 2026 to actually look different, this is where to focus.

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-aa...

In this episode, I break down why every ambitious man needs a coach — how guidance, accountability, and outside perspective accelerate progress, eliminate blind spots, and fast-track results in fitness, business, and life.

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 the exact workout split I'd use training just 3-days per week to get the best results!

You don't need to live in the gym to get in good shape, follow a simple system like this instead.

Full breakdown with the whiteboard own my Youtube Channel 👉https://www.youtube.com/watch?v=vPYyJ1nYnPc

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...

In this episode, I’m joined by my good friend Adrian for a no-BS conversation around getting in shape and staying there long term.

We cover a wide range of topics including:

✅ How to get in the best shape of your life heading into 2026

✅ How to stay consistent and on track throughout 2025

✅ The biggest mistakes that stop men from ever getting lean

✅ How to manage alcohol without sabotaging your results

✅ Why getting in great shape isn’t meant to be easy — and why that matters

This is an hones...

In this episode, I break down exactly how I stay in shape throughout December — without tracking calories, cutting out social events, or falling into the all-or-nothing trap that most people do.

I explain the simple principles I follow every year, the non-negotiables that actually matter during the Christmas period, and why trying to be “perfect” in December is usually the fastest way to fall off completely. If you normally start January feeling heavier, frustrated, and like you’ve undone months of progress, this episode will help you approach December in a far more realistic, sustainable way.

This i...

In this episode I break down the fat loss hierarchy — the exact order you need to focus on if you actually want results. I explain why calorie deficit is always the foundation, where lifting weights, sleep and cardio really fit in, and why supplements should be the very last thing you worry about.

If you’ve ever felt like you’re “doing everything” but still not getting lean, this episode will show you exactly where you’ve been wasting effort and how to simplify your approach so fat loss finally becomes predictable and sustainable. Enjoy!

3 day training...

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...

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 yo...

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...

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/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 b...

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/

D...

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.

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...

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 be...

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 t...

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 fast

If 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...

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 abo...

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 term

If you’ve been training hard, eating chicken, rice, and broccoli, but still not...

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.1

Enjoy!

Calorie calculator - https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

If you want personalised 1-2-1 coaching from myself and my team to ensure long-term success, book your free discovery call her...

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.caloriel...

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-effafdc8f1cf

If you want personalised 1-2-1 coaching from myself...

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-effafdc8f1cf

If 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/le...

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-effafdc8f1cf

If you want personalised 1-2-1 coaching from myself...

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-effafdc8f1cf

If 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_FkMW5Q

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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-effafdc8f1cf

If 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...