by Ryan Gibney

What can you be doing right now to get in the best shape and health you can be?

In this article our head coach Ryan gives you everything you need to get lean and stay lean all year round. Yes,it is possible and a lot simpler than you think.

The 12 keys to getting and staying lean (Number 5 is probably the most essential for success):

  1. Build your skill of tracking your calories and MACROS – it literally takes only a few mins a day to start tracking (plus when you know your numbers, you know exactly what you need to tweak and change) I use MyFitnessPal to make my own life simple

2. Speaking of MACROS… if all you do is track and pay attention to just one MACRO, make it be PROTEIN and make sure you eat enough of it daily (most people DON’T) it’s easier than you think.

3. On the subject of MACROS again, SERIOUSLY…  stop bitching about tracking your cals and MACROS and at least try to LEARN how to do it… it’ll be a POWERFUL SKILL to develop for long term success that you can use when you need it

4. If you struggle with overeating (or just like to have bigger dinners like I do) go ahead and intermittent fast or plan your meals to simply save more of your calories for later in the day (just note this isn’t some magical trick that’s going to get you LEAN, it’s just a way to shift kcals and meals around to better times if possible)

5. STOP giving up so easily just after one “bad day” of eating, training, or anything else negative (quitting is for LOSERS…  don’t be a LOSER, instead, be a F*CKING RELENTLESS  A**KICKER who will let NOTHING step in your way, stopping him from achieving your goals)

6. Drink More WATER (yes…  this is a serious key and as BORING as it may be, it’s one that MOST totally neglect)

7. Daily “NEAT” does NEAT things…  “Non-Exercise Activity Thermogenesis” or “NEAT” which is a fancy word for MOVEMENT – a solid goal to aim for every day is 10k steps – something so “easy” can make a HUGE difference, especially with your PHYSIQUE

8. Lift HEAVY things at a MINIMUM of 2 x’s a week, preferably 3 or 4 times if possible (Deadlift, Squat, Press, Pull, etc…  and STOP with all of the endless cardio!)

9. If you want “a cardio blast”, Sprint Hills one time a week, push a sled, drag a sled, or do some high rep KB Swings or Do some LISS ( low intensity steady state) cardio , such as brisk walk, cycle , anything you can maintain without blowing a gasket , 3-5 times per week 20-30 mins , ( this helps get your steps in and and actually aids recovery not take away from it whilst burning some extra calories

10. Stop thinking you have to eat “clean” or cut out certain foods all together (unless you have a special/medical condition of course)…  Instead, eat 80/20 ==> 80% CLEAN, one-ingredient, whole foods and the other 20% can be whatever the hell you want. (like beer, burgers, pizza, and yes even chocolate)

11. Be PATIENT with the PROCESS…  you don’t get shredded in one week or 30 days, or 6 weeks (unless you’re doing something unsustainable)…  focus in on the LONG-TERM and learn to LOVE the PROCESS and enjoy the JOURNEY. It’s about a LIFESTYLE.

12. Stop with the guesswork and all of the confusion and frustration it brings in trying to figure this all out on your own…


Just HIRE A COACH that knows what they are actually doing so they can map everything out for you and hold you accountable and on track (this is the secret shortcut to SUCCESS if you ever wanted one and yes, this is a SHAMELESS PLUG to reach out if you truly want and NEED the help)

And Yes… I eat carbs daily, and probably more than you think , even bread

Bonus key 13: Forget about fat burners/thermogenics etc,basicly these are stimulants and caffeine which will give you more energy to work / train harder , but so will a simple coffee and remember having more energy does not automatically equal more fat loss, you still have to use this extra energy, popping a few pills and sitting on your ass wont cut it

Oh on the subject of supplements and I don’t take any supplements other than some whey protein, omega 3’s, Vit D3,k2 VitC, and creatine.


✅No BS…

✅No juice diets or key tones or any other fad diets wonder shakes or pills and potions

✅Just a lot of consistent hard work and dedication to a certain type of sustainable LIFESTYLE

Sorry to burst a few bubbles and misconceptions but I tell you what you NEED  to hear not what you WHAT to hear

Need help Take Action Now and get in touch email: for more information



The Athlete Factory Chester | Quality Gym in Chester | teamRYAN GIBNEY

Ryan has worked with elite teams and athletes ranging from a wide range of sports and backgrounds such as Warrington Wolves in Rugby League as an First Team S&C coach moving then to Rugby Union as Head of Strength & Conditioning then more recently High Performance Manager for Georgia rugby union. Ryan has also consulted with many of the world’s leading rugby union 7’s and XV a side squads as well as rugby league teams domestically and from around the world.
He has also developed other professional and amateur athletes ranging from boxing to hockey from Amateur to Commonwealth and Olympic Athletes and been mentored and interned with some of the world’s leading coaches in human physical performance. He brings with him a BSc (Hons) Strength and Conditioning degree and an impressive over sixteen years hands-on experience.
He holds the world-renowned Westside Barbell Certification, a leading concept in Elite powerlifting, NFL and contemporary world class sport, with a showcase of accreditations in fitness, nutrition and strength and conditioning from – and not limited to – UKSCA, NSCA, CPPS (Joe Defranco & Jim Smith) BioForce (Joel Jameson) NASM and Precision Nutrition.

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