A fitness coach has revealed the ‘best fat loss advice in the world’ that will make everyone a ‘super shredder’.
Josiah Novak, 38, from Virginia, has more than 100,000 followers on TikTok, where the self-proclaimed “Fat Loss Daddy” shares mindset and fitness advice that he promises will “destroy your 9-to-5 body.”
The founder of True Transformation used to be 30 pounds overweight and he proudly shares before-and-after photos of both himself and his clients.
Novak, known as @josiahfitness on social media, laid out his simple approach to losing fat in less than a minute in a recent video.
‘Fat Loss Daddy’ Josiah Novak, 38, from Virginia, revealed his top three tips for losing fat and getting ‘super shredded’ in a viral TikTok video
The body transformation expert was over 70 pounds overweight in his mid-20s (L) and is now in the best shape of his life in his late 30s (R)
“There are only three things you need to do to lose fat every day,” he said
“This is hands down the best quick loss advice in the world. There are only three things you need to do to lose fat every day,” he said. “This is only for the guys who want to get super shredded, so stop watching if you just want to stay fat.”
Novak’s first tip was to ‘track your steps’ and walk at least 10,000 to 12,000 steps per day.
“Do less than this at your peril,” he warned.
His second piece of advice was to make time to lift weights for 45 minutes three to five times a week.
Novak explained that the number of days you trained depended on “your schedule, how quickly you recover, and how much you like going to the gym.”
“The most important thing here is to get stronger in the most important exercises you do,” he added. “So follow your lifts like a man – or a badass woman, or whatever you call yourself.”
The body transformation expert’s final instruction was to track both your calories and your protein to ensure you were hitting your nutritional goals.
He said the number of calories you consume should be “about 10 to 13 times your target body weight, depending on your metabolism,” while your protein intake should be “one gram per pound of target body weight.”
If your goal was to weigh 175 pounds, the coach says you should eat 175 grams of protein.
“That’s it, that’s all you have to do,” he insisted.
Novak’s video has been viewed more than 829,000 times and received hundreds of comments.
Novak recommended walking 10,000 to 12,000 steps per day and lifting weights for 45 minutes three to five days a week
Novak’s final instruction was to track both your calories and your protein to ensure you were hitting your nutrition goals
‘I’m doing exactly this method now and it works! Lost 30 pounds so far and stronger than I’ve ever been,” one person commented.
‘It really is that easy. I did this and lost 50 lbs,” someone else agreed.
“I feel like this is pretty obvious. I think the challenge is to make it happen,” another added.
Others admitted that the number of steps was their biggest problem.
“It’s hard to walk 6-7 miles while you’re in school for seven hours,” one viewer commented, while someone else claimed that “12,000 steps a day is insane.”
Novak explained in an earlier video that it took him many years to master fat loss. He said he was about 30 pounds overweight when he was in his mid-20s.
Novak transformed his own body after competing and getting into elite shape
In recent years, he has struggled with muscle loss after undergoing hernia surgery and tearing his biceps
Novak said he was now in the best shape of his life and never had to worry about getting fat again
He transformed his body after competing, but in recent years he has struggled with muscle loss after undergoing hernia surgery and tearing his biceps.
Now in his late 30s, Novak said he was in the best shape of his life as a married man with two children.
‘I’ve been in your shoes. I wasn’t always slim, ripped and athletic. I used to be 70 pounds overweight. My bicep was torn from the bone in 2019,” he wrote in the caption.
‘I’ve had hormonal problems. Depression. I’ve been down and out. But now I’m in ELITE shape. I am an athlete. I never worry about getting fat 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.