The Trade Off

What you must ‘trade’ in order to look a certain way

Dad bod: Train a bit. Maybe 2 or 3 times per week. Don’t really focus on what you eat. Irregular weekly routine. Pretty much do what you want when you want

20-25% body fat: Requires some planning, won’t ever look ‘ripped’, train consistently 3x times per week, will need to be mindful about food outside of ‘festive meals’ not to lose your shape

15-19% body fat: Minor social sacrifices, requires education around nutrition, will need improved food tracking and accuracy, consistently strength train 3-4x per week plus 1 additional hit/cardio session.

10-14% body fat: Requires planning and attention to diet, Will need to weigh food/track portions/prep food, consistently weight train 3-4x per week + 1/2 HIIT sessions

Less than 10% body fat: Requires strict food tracking, may struggle eating out, all food and drink will need to be tracked, must consistently adhere to periodised strength and conditioning programming 5-6x per week


If you’re not prepared to make the trade that’s okay.

But don’t wish for a different body if the actions you live by will never achieve it.

Realising and being okay with that is important in order to feel contentment and happiness.

Be happy living a life full of the choices you are prepared to make.

Celebrate the body you reflect as a byproduct of that.


“What are you prepared to consistently trade to look a certain way?”

Until next time,

Matt Kay

PS. We are currently looking for 10 people that are ready to commit to losing up to 10kg of weight or up to 6% body fat within the next 4-6 weeks. If this sounds like something you would be interested in CLICK HERE

PS. If you are new to FITISM, ready to get in shape and would like our help click the button below.

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