[0:00] I think we might have done it. 90 days
[0:02] ago, I found out I was playing in the
[0:03] Sideman charity football match. But I
[0:06] was the most out of shape I've ever been
[0:07] in my life. So, I changed how I eat. I
[0:10] changed how I exercise. And I have used
[0:12] every single gadget I could possibly
[0:13] find that claims to upgrade your life.
[0:16] So, here's how it's gone. And I'm going
[0:17] to rank exactly how effective each of
[0:19] these tools has been in transforming my
[0:21] body. So, when I started this challenge
[0:24] at 84.6 kg, one thing became immediately
[0:27] obvious to me. Losing weight the way
[0:28] that I had originally planned is
[0:30] miserable. I thought coming into this
[0:32] that motivation alone would be enough to
[0:34] carry me through dinner plates full of
[0:36] plain meat and vegetables, carrot sticks
[0:38] with some hummus as my little treat, and
[0:41] a glass of water being the only thing
[0:43] that could enter my body after 6:00 p.m.
[0:45] What I've learned is you can make it
[0:47] easier for yourself. And you actually
[0:49] have to make it easier for yourself if
[0:50] it's got any chance of working. No
[0:53] offense to paristics. For instance, one
[0:56] product that became a very early game
[0:58] changer for me is the Ninja Creamy. I
[1:01] put it all the way up at it cuz it means
[1:03] I'll literally just make a protein
[1:05] shake, but then instead of chugging it
[1:07] on the spot, I'll freeze it so that the
[1:08] next day I can whack it into the creamy
[1:10] and it turns it into a full tub of ice
[1:13] cream that genuinely feels like a treat
[1:15] that takes me a full 15 minutes to eat
[1:18] as opposed to the 15 seconds that it
[1:20] would take me to down it in drink form.
[1:23] Not to brag. And this entire tub is 200
[1:26] calories.
[1:29] >> They're so good.
[1:30] >> I shouldn't have done that. But that's
[1:32] tasty. But the thing that blows my mind
[1:33] is you have one of these tubs, that's
[1:36] 100 calories. So assisted by the power
[1:39] of a few very simple diet substitutions,
[1:42] my weight was flying off at a rate that
[1:44] I've never experienced before. But the
[1:46] other place that I made a big shift
[1:47] early on was activity. For me to lose as
[1:50] much weight as I wanted to, I knew that
[1:51] I had to be burning 1,000 calories per
[1:54] day from movement. But just like with
[1:55] the food, the only way to make new
[1:57] habits that you'll actually stick to is
[1:59] to make them fun.
[2:00] >> And it's 20 11 at night. I am on the
[2:02] treadmill. Am I tired? Yes.
[2:06] Am I bored? No.
[2:09] >> And that's not because I've turned into
[2:10] some sort of fitness maxing psychopath.
[2:13] I just gave myself one simple rule. I
[2:15] can play as many games as I want on my
[2:17] phone, on my Switch, as long as I'm
[2:19] doing it while getting my steps in.
[2:21] Also, every time I die in the game, I
[2:22] have to turn the speed up. That helps.
[2:25] It's incredible. Time just disappears
[2:27] when you're on this thing.
[2:29] >> So, I cannot overstate how goated a
[2:31] treadmill is. If you can get access to
[2:33] one, it's an S tier because yeah, you
[2:35] can walk outside. I did plenty of that,
[2:37] too, when the opportunities presented
[2:38] themselves. But compared to the 200
[2:40] calories that you've burned doing that
[2:42] for an hour, it's hard to argue with the
[2:44] just over 400 that I've been burning
[2:46] walking on the consistent incline that
[2:48] one of these creates. Now, you might be
[2:50] thinking, well, 400 calories is
[2:51] fantastic and well done, but even then,
[2:54] how on earth are you managing to get to
[2:56] a,000 in a day? Well, one of the biggest
[2:58] things that surprised me was just how
[3:00] naturally the rest of it can just come
[3:01] if you take smaller opportunities to be
[3:04] a little more active. Josh is craving a
[3:06] sandwich so
[3:09] kill two birds with one stone and
[3:10] actually run to get the sandwich.
[3:12] >> There's also the wellness ball and the
[3:14] under desk elliptical. They haven't
[3:16] ended up as game changers. I worked out
[3:18] that it takes about an hour of this
[3:20] half-hearted passive exercise to burn
[3:23] the calories that you can in like 8
[3:25] minutes of intense exercise. But then
[3:26] again, if you can trick yourself into
[3:28] thinking it's powering your computer
[3:30] monitor or something and you don't mind
[3:32] the discomfort, then it's still
[3:34] something. I'd slap them both into B
[3:35] tier. And then probably the best subtle
[3:38] change that I made was to just buy an
[3:40] indoor football. I sound like a child,
[3:42] but it's insane how just having a ball
[3:44] to kick around right in front of me all
[3:45] the time was enough to make me actually
[3:47] want to get up after my meals each day
[3:50] as opposed to carrying on sitting and
[3:52] having a chat. So, with just a few tiny
[3:54] habit adjustments like this, combined
[3:56] with about an hour of proper focused
[3:58] exercise a day, sometimes treadmill,
[4:00] sometimes football, sometimes weight
[4:01] training, too, cuz it was super
[4:02] important to me when cutting to not lose
[4:04] muscle. I have been every single day, I
[4:07] would say easily hitting over 1,000
[4:10] calories burned. And any days where I
[4:11] pushed myself a little harder, that
[4:13] figure only went higher.
[4:15] >> Still pinchable,
[4:17] but not by much. I can't can't get a
[4:20] handful anymore. Now, not everything
[4:22] that I tried during this journey was a
[4:23] success, mind you. Like the wood mat.
[4:26] They said that if I connected up my
[4:28] earphones and listened to some music
[4:30] while lying down on this that it would
[4:32] vibrate in tune with that music and send
[4:34] me into an extremely restorative
[4:36] slumber. But um I forgot to mention the
[4:40] fairly important detail that this is
[4:43] what it sounds like to the confused wife
[4:45] trying to sleep next to you.
[4:49] To be fair, it is an amazing experience
[4:51] for the user. Probably the most fun I've
[4:53] ever had listening to music. It just
[4:55] didn't help my sleep.
[4:56] >> Power sleep.
[4:58] >> Power sleep. Yes.
[5:01] The Luminette glasses were better. So,
[5:04] I've just got up. It's 7:45 a.m. And
[5:06] usually I'm like morning groggy for
[5:09] about 20 minutes. Let's see if this can
[5:12] speed that up.
[5:19] You know what? It's been 4 minutes.
[5:24] I actually do feel very awake.
[5:27] >> They're actually so bright first thing
[5:28] in the morning that you can't not be
[5:30] woken up. It's just I never felt that
[5:33] wake up translate to a better sleep like
[5:35] the things promised it would. So, beat
[5:37] it. In fact, the funny thing about sleep
[5:39] is there's an entire industry of stuff
[5:41] that is purely focused on helping you
[5:43] sleep better, right? There's
[5:44] multivitamins, there's gummies, there's
[5:46] pillow sprays, there's so much tech. And
[5:48] I feel like I've tried it all this last
[5:50] 3 months trying to get my sleep score up
[5:52] to the mythical 100 out of 100. But what
[5:55] I realized is I had it the wrong way
[5:57] around. I was so focused coming into
[5:59] this on fixing my sleep, thinking that
[6:01] that was the center of everything and if
[6:02] I fixed it, everything else in my life
[6:04] would fall into place that I missed how
[6:07] if I instead focused on the other things
[6:09] that great sleep was a result. And I
[6:11] actually achieved this by the way when I
[6:13] started this challenge. My sleep was
[6:14] averaging 76 out of 100. This is my
[6:17] sleep now. It's 100
[6:20] 97. And I'm achieving that with very
[6:23] minimal products. I stopped using the
[6:25] vibrating mat. I stopped using the
[6:26] luminescent glasses. I was testing this
[6:28] headband that was meant to help me sleep
[6:30] faster. Even things like this essential
[6:32] oil mix that you're meant to dab onto
[6:34] your skin before going to bed. It does
[6:35] smell good. But none of it has made any
[6:38] measurable difference. Here's what
[6:39] really helped. one, losing weight
[6:41] because it stopped my snoring. This
[6:43] wedge pillow I tried at the start did
[6:45] also help, but I see this as a temporary
[6:47] solution cuz it's just so damn
[6:50] uncomfortable. But cutting fat, that
[6:53] works. Pretty much the day after I got
[6:55] myself under 80 kg, the snoring stopped
[6:58] automatically like magic. And to be
[7:00] honest, the snoring was just a bonus. I
[7:02] was excited enough that day.
[7:03] >> Oh my god. Oh my god. Oh my god.
[7:07] 79. I've broke the 79 barrier. I just
[7:10] realized I can like I can see it on my
[7:12] face. The second thing is eating well
[7:14] and not eating too late. This genuinely
[7:18] feels like it has calmed my body from
[7:20] the inside out. And then three is
[7:22] becoming fitter, which has allowed my
[7:23] resting heart rate to come way, way
[7:26] down. I actually can't believe I'm
[7:28] saying this, but mine has dropped all
[7:29] the way down from 53 beats per minute
[7:31] while sleeping to 39, which means my
[7:35] body does not have to work very hard
[7:37] when it's at rest. And I guess it's all
[7:38] being slightly assisted by things like a
[7:40] nasal spray. This stops me getting
[7:42] congested. And then the eight sleep bed
[7:44] just because being able to control
[7:46] temperature increases the likelihood
[7:47] that you're going to sleep through the
[7:49] night. I could tell things were working
[7:50] by the simple fact that in just the
[7:52] first 50 days, I'd lost more weight than
[7:54] I had in the entire 100 days of my
[7:57] previous transformation a few years ago.
[7:58] I had already become the lightest I have
[8:01] ever been as an adult. And I'd also
[8:03] passed uh an even more momentous
[8:05] benchmark. I was for the first time in
[8:08] my life slimmer than Trisha.
[8:16] Yeah,
[8:17] Trisha's pregnant.
[8:20] We're having a baby.
[8:26] So, yeah, there are some gimmicks that
[8:29] do help, but the further that I went
[8:31] into this challenge, the more that I
[8:32] kept coming back to one core principle,
[8:35] which is just focus on the basics. Like
[8:37] the most important thing by an absolute
[8:40] mile is just what food do you put
[8:42] through your mouth? And so I could
[8:44] pretty much summarize the first month of
[8:46] this transformation with
[8:47] >> every night I'm lying in bed here so
[8:50] hungry.
[8:52] But I think I saw my first ab today.
[8:54] First first sign of an ab. So
[8:58] I feel top of the world.
[9:01] >> Show us.
[9:03] >> I was hungry all the time. I would just
[9:06] sit there next to Disha in bed while
[9:07] she's munching and I'd be in pain. Or
[9:10] we're out with the entire team. And
[9:11] they're eating burgers and I've only got
[9:13] enough calories for a black coffee.
[9:15] >> Tired of this. I just want pancakes,
[9:20] waffles, and to eat until I'm full.
[9:25] This is hard.
[9:28] >> But then I started to learn one of the
[9:29] most important lessons, which is volume
[9:31] eating. Let me show you something.
[9:35] So
[9:38] that is 400 calories of nuts. This is
[9:42] 400 calories in strawberries. There are
[9:44] a lot of foods like nuts for example
[9:46] that I think it's fair to say are
[9:48] generally considered healthy but that
[9:50] are actually ridiculously high calorie.
[9:52] Like I bought this bag of trail mix a
[9:55] while ago. I literally bought it in a
[9:56] health store. I bought it in the the
[9:58] section of the store that was
[10:00] specifically foods that are good for
[10:01] you. And all the packaging talks about
[10:03] is the supposed benefits. But you want
[10:05] to see something crazy? If I were to
[10:06] make my entire diet just supposedly
[10:09] healthy dried fruit and nuts like this,
[10:13] then this would be the entire amount of
[10:17] food I could have in a day. That's
[10:20] ridiculous, isn't it? How on earth could
[10:22] you possibly be full? And that's
[10:24] assuming that I'm only drinking plain
[10:26] water, too. So, if you're trying to lose
[10:28] weight, the best thing that you can do
[10:30] is to find foods that you can eat enough
[10:32] of so that you won't be hungry. Some of
[10:35] my favorites are 0% fat Greek yogurt,
[10:37] cottage cheese, sugar-free jelly. But to
[10:40] be honest, the best one is actually just
[10:42] fresh fruit. Because of how much water
[10:44] and fiber is in them, and combine
[10:45] multiple of these high volume foods,
[10:47] you've got an entire meal that you can
[10:49] eat to your heart's content.
[10:50] >> For a weight loss diet, right?
[10:54] >> How many calories is that?
[10:56] 250.
[10:57] >> Not every health alternative was a hit,
[11:00] but the more I tried things, the more I
[11:01] realized what I liked, and the better I
[11:03] was able to turn the 300 calories that
[11:06] you get in three tiny normal chocolates
[11:09] into things like one giant bowl of jelly
[11:11] trifle that I actually enjoyed. As soon
[11:14] as I realized that I can have an entire
[11:15] box of really sweet, really satiating
[11:18] strawberries for like 65 calories, the
[11:20] same as you get in about six tiny cashew
[11:22] nuts or one minuscule square of
[11:24] chocolate. I became obsessed with fruit,
[11:27] just trying to find the freshest,
[11:28] juiciest, most exotic flavors of the
[11:30] stuff, which tasted even sweeter with
[11:32] the knowledge that this was actually
[11:34] helping me lose weight. And suddenly,
[11:35] anytime I ended up in another one of
[11:37] those situations where someone sitting
[11:39] in front of me eating something that I
[11:40] want but I can't have, I was okay. A
[11:43] because I've started to spend most of
[11:45] the day actually full because of all
[11:47] these high volume foods I've been
[11:48] eating. But also B because if I have to
[11:50] now I know that I can just pop to a
[11:53] local store and pick up anything in this
[11:55] aisle that I want. This challenge also
[11:57] made me super aware of oil. So what's
[12:00] this? This is one egg, right? If I was
[12:02] logging my calories, it would be super
[12:04] easy for me to go onto my app, search
[12:06] for how many calories one medium egg
[12:08] has. 66. Okay. And then tell myself that
[12:11] that's what I've consumed. But if I did
[12:13] that, I would actually start putting on
[12:15] weight instead of losing it. And I'd
[12:16] have absolutely no idea why. Because
[12:19] this egg also has 30 calories worth of
[12:21] oil in it, too, that we used to fry it.
[12:24] Which means A, you always have to
[12:26] remember to count that oil. But also B,
[12:28] if you actually still enjoy the taste of
[12:30] the egg while using less of that oil,
[12:32] then you can literally have up to 40%
[12:35] more food for the same amount of
[12:37] calories. It makes a huge difference.
[12:39] So, I think volume eating needs to go on
[12:41] this tier list and it needs to go on as
[12:43] a straight S. But it was really when I
[12:47] combined that concept with another
[12:48] concept, intermittent fasting, that the
[12:51] weight loss went way beyond what I even
[12:53] thought was possible. So, I've been
[12:54] having my last bite of food at around
[12:56] 6:00 p.m. each evening for the whole
[12:58] journey. But then for the second half,
[13:00] I've also delayed my first bite of food
[13:02] the next day until 12:00 p.m. lunchtime.
[13:04] So, all of my eating happens within
[13:06] these 6 hours each day, which means,
[13:08] yes, I've been hungry in the mornings. I
[13:11] love breakfast, and I've still had to
[13:12] keep up with all the exercise every
[13:14] morning, even without the food. So, I'm
[13:16] not going to sit here and tell you that
[13:17] this was easy. But here's why I still
[13:19] think it's been a game changer.
[13:20] Intermittent fasting means that as soon
[13:22] as you can eat, you can eat pretty much
[13:24] anything and stay in a calorie deficit.
[13:26] It means you enjoy food like crazy.
[13:40] Daddy chill.
[13:40] >> And it means when you combine it with
[13:42] volume eating, you will definitely feel
[13:44] full. So, while you do have to exert a
[13:47] couple of hours of willpower to get
[13:48] through those mornings, there's
[13:49] something nice about how that's the only
[13:51] willpower needed. Cuz as soon as the
[13:53] food floodgates open at 12:00 p.m., you
[13:56] can be completely satiated right up
[13:58] until the next morning, which I think is
[14:00] actually a lot easier than just
[14:01] persistently wanting to eat more food
[14:03] throughout the entire day, but needing
[14:05] to exert consistent willpower to stop
[14:07] yourself. S tier. I couldn't believe the
[14:10] progress. I thought I was going to
[14:11] bottom out at like 78 kilos this
[14:14] challenge. I was now at 75.9 still with
[14:17] time to go.
[14:18] >> Oh my god.
[14:20] But we should probably talk about the
[14:21] elephant in the room. The entire reason
[14:23] that I'm doing this fitness
[14:24] transformation is because of the Syman
[14:26] charity football match. So naturally, a
[14:28] decent chunk of my activity has also
[14:30] come in the form of football training.
[14:32] Every single morning right now, I wake
[14:34] up and I face my enemy
[14:38] cones.
[14:39] >> I spent a lot of time over the last few
[14:40] months kicking balls through cones. Rain
[14:43] or shine, but let's be honest, mostly
[14:45] rain. I've had blisters, lots of
[14:47] blisters, and also a leg injury. I
[14:49] basically took so many shots at goal one
[14:51] training session that I tore my main
[14:53] shooting muscle. That was bad. It took
[14:55] me two weeks of rehab and having to take
[14:57] things painfully slow to get that back
[14:59] up and running again.
[15:00] >> It's very frustrating cuz I've got so
[15:03] much pent up energy to just go for it,
[15:05] but I can't. But the best thing I did,
[15:08] notice a bit of a pattern here by the
[15:09] way, was realize that the most fun that
[15:12] I had playing football was just beating
[15:14] my friends and then turning that into a
[15:16] once a week thing I would do without
[15:18] fail. It started off with five aside
[15:20] cage matches and then we progressed up
[15:22] to a full-on official 11 aside, which is
[15:25] what the real thing is going to be.
[15:28] All right, it's better than when it
[15:29] started. And if you're wondering how our
[15:31] camera person suddenly developed the
[15:33] ability to fly, we actually shot all of
[15:35] it using an anti-gravity A1 drone, our
[15:37] sponsor. We literally had Disha standing
[15:39] in the corner wearing these goggles. She
[15:41] was having the time of her life.
[15:42] >> Actually really fun
[15:44] >> cuz she's seeing the live view from the
[15:46] drone on what looks like a 200 in screen
[15:48] in front of her. She could just look
[15:50] wherever she wanted by moving her head,
[15:52] point anywhere with this controller, and
[15:53] then hold a trigger to fly in that
[15:55] direction. But here's the kicker. This
[15:57] thing is light enough to be flown
[15:58] basically anywhere without permission.
[16:00] And it records in 8K resolution in 360°.
[16:04] So, she didn't even have to once think.
[16:06] I better make sure I'm turning to face
[16:08] Arin. It's all captured. And with the
[16:10] code Mr. Who's the Boss, this is 20% off
[16:12] with an extra free gift. And there's two
[16:14] other pieces that were never far from me
[16:16] while I was footballing. The spottle,
[16:18] this 2 L water bottle that's kind of
[16:20] like a progress bar for everything that
[16:22] you need to drink in a day. I'd put it
[16:24] in B tier. It's not the most durable
[16:26] thing. I actually managed to break my
[16:27] handle. But has this allowed me to drink
[16:30] an extra half a liter of water per day?
[16:33] Yeah, probably. And that's a pretty
[16:34] valuable thing. And then the Aeropit
[16:37] Elite. Okay, I think it's fair to say
[16:39] already this is amazing. I can breathe.
[16:41] I can breathe in a way that I didn't
[16:44] realize I could before.
[16:46] >> And it makes it so easy for you cuz you
[16:48] put it in your mouth and the app
[16:50] dictates to you when to breathe in and
[16:52] out. So you could just be doing your
[16:54] work as usual, but while restricting air
[16:57] to build up your lung strength in this
[16:58] really carefully planned out regimen,
[17:01] the results were noticeable.
[17:03] >> It was amazing.
[17:04] >> I don't feel out of breath, but I I do a
[17:07] bit, but I'm not like dead.
[17:10] >> The more I stuck to my habits, the
[17:12] easier everything became. But that
[17:13] brings me to yesterday, cuz the time had
[17:16] finally come to confirm just how much
[17:18] I'd managed to change. At the very
[17:20] beginning of this transformation, I got
[17:21] a DEXA scan done. I lay on this bed and
[17:23] got told by a machine in no uncertain
[17:25] terms that I was overweight. And and in
[17:28] case there was any doubt, it even
[17:30] printed me this slightly too detailed
[17:32] image of exactly in what way. I've been
[17:34] waiting to do this for so long.
[17:44] No one said it's easy to shred fat, but
[17:47] I did the scan again.
[17:50] It was pretty good. So, in 3 months,
[17:52] we've come down from 21% body fat to
[17:55] 13.2. So, we've gone from average all
[17:57] the way past fit and straight to
[18:00] athletic. And then for the visceral fat
[18:02] around my organs, while I was 79th out
[18:04] of an average 100 people at the start,
[18:07] I'm now 15th. I won't lie to you, I had
[18:09] no idea what this scam was going to say
[18:11] about this. So, when I saw the number, I
[18:14] actually started tearing up. I've just
[18:16] put so much of myself into this and I
[18:18] can't believe it worked. And it's kind
[18:20] of the same thing for fitness. I did a
[18:22] V2 max test at the start which came out
[18:24] as fair. And so I was actually pretty
[18:27] taken aback by the fact that when I just
[18:29] redid that test, I've managed to move
[18:31] all the way from fair past good and
[18:33] straight into excellent. So is 90 days
[18:36] enough to transform your body? Turns out
[18:38] the answer is hell yeah. From 84.6
[18:41] kilos, I'm all the way down to 72.2,
[18:44] which honestly is beyond my wildest
[18:47] dreams for this. from here to here. And
[18:51] I've learned so much on the way on how
[18:53] to keep myself healthy.
[19:00] >> What have you got in your hands?
[19:01] >> No.
[19:01] >> How many strawberries do you need?
[19:04] >> Right. See you on the pitch.