Ep 459 - 12-10-8-3-2-1: How Can I Realistically Lose 20–30 Pounds in 2026?

In this episode, I explain how to lose 20–30 pounds in 2026 using the 12-10-8-3-2-1 framework, covering calorie targets, daily steps, sleep, strength training, hydration, protein intake, and the accountability systems needed for sustainable fat loss.

Chapters:

00:50 The 12-10-8-3-2-1 Framework Overview

02:42 12 Calories Per Pound

03:29 10,000 Steps Per Day

04:13 8 Hours of Sleep

06:10 3 Strength Training Sessions

08:10 2 Litres of Water

08:50 1g Protein Per Pound

10:07 Why Accountability Makes This Work

12:37 Recap

Next steps:

1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow

2) Take our free transformation quiz: https://www.rntfitness.com/transform

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