I Transformed My Body in 90 days.

[00:00] I think we might have done it. 90 days

[00:02] ago, I found out I was playing in the

[00:03] Sideman charity football match. But I

[00:06] was the most out of shape I've ever been

[00:07] in my life. So, I changed how I eat. I

[00:10] changed how I exercise. And I have used

[00:12] every single gadget I could possibly

[00:13] find that claims to upgrade your life.

[00:16] So, here's how it's gone. And I'm going

[00:17] to rank exactly how effective each of

[00:19] these tools has been in transforming my

[00:21] body. So, when I started this challenge

[00:24] at 84.6 kg, one thing became immediately

[00:27] obvious to me. Losing weight the way

[00:28] that I had originally planned is

[00:30] miserable. I thought coming into this

[00:32] that motivation alone would be enough to

[00:34] carry me through dinner plates full of

[00:36] plain meat and vegetables, carrot sticks

[00:38] with some hummus as my little treat, and

[00:41] a glass of water being the only thing

[00:43] that could enter my body after 6:00 p.m.

[00:45] What I've learned is you can make it

[00:47] easier for yourself. And you actually

[00:49] have to make it easier for yourself if

[00:50] it's got any chance of working. No

[00:53] offense to paristics. For instance, one

[00:56] product that became a very early game

[00:58] changer for me is the Ninja Creamy. I

[01:01] put it all the way up at it cuz it means

[01:03] I'll literally just make a protein

[01:05] shake, but then instead of chugging it

[01:07] on the spot, I'll freeze it so that the

[01:08] next day I can whack it into the creamy

[01:10] and it turns it into a full tub of ice

[01:13] cream that genuinely feels like a treat

[01:15] that takes me a full 15 minutes to eat

[01:18] as opposed to the 15 seconds that it

[01:20] would take me to down it in drink form.

[01:23] Not to brag. And this entire tub is 200

[01:26] calories.

[01:29] >> They're so good.

[01:30] >> I shouldn't have done that. But that's

[01:32] tasty. But the thing that blows my mind

[01:33] is you have one of these tubs, that's

[01:36] 100 calories. So assisted by the power

[01:39] of a few very simple diet substitutions,

[01:42] my weight was flying off at a rate that

[01:44] I've never experienced before. But the

[01:46] other place that I made a big shift

[01:47] early on was activity. For me to lose as

[01:50] much weight as I wanted to, I knew that

[01:51] I had to be burning 1,000 calories per

[01:54] day from movement. But just like with

[01:55] the food, the only way to make new

[01:57] habits that you'll actually stick to is

[01:59] to make them fun.

[02:00] >> And it's 20 11 at night. I am on the

[02:02] treadmill. Am I tired? Yes.

[02:06] Am I bored? No.

[02:09] >> And that's not because I've turned into

[02:10] some sort of fitness maxing psychopath.

[02:13] I just gave myself one simple rule. I

[02:15] can play as many games as I want on my

[02:17] phone, on my Switch, as long as I'm

[02:19] doing it while getting my steps in.

[02:21] Also, every time I die in the game, I

[02:22] have to turn the speed up. That helps.

[02:25] It's incredible. Time just disappears

[02:27] when you're on this thing.

[02:29] >> So, I cannot overstate how goated a

[02:31] treadmill is. If you can get access to

[02:33] one, it's an S tier because yeah, you

[02:35] can walk outside. I did plenty of that,

[02:37] too, when the opportunities presented

[02:38] themselves. But compared to the 200

[02:40] calories that you've burned doing that

[02:42] for an hour, it's hard to argue with the

[02:44] just over 400 that I've been burning

[02:46] walking on the consistent incline that

[02:48] one of these creates. Now, you might be

[02:50] thinking, well, 400 calories is

[02:51] fantastic and well done, but even then,

[02:54] how on earth are you managing to get to

[02:56] a,000 in a day? Well, one of the biggest

[02:58] things that surprised me was just how

[03:00] naturally the rest of it can just come

[03:01] if you take smaller opportunities to be

[03:04] a little more active. Josh is craving a

[03:06] sandwich so

[03:09] kill two birds with one stone and

[03:10] actually run to get the sandwich.

[03:12] >> There's also the wellness ball and the

[03:14] under desk elliptical. They haven't

[03:16] ended up as game changers. I worked out

[03:18] that it takes about an hour of this

[03:20] half-hearted passive exercise to burn

[03:23] the calories that you can in like 8

[03:25] minutes of intense exercise. But then

[03:26] again, if you can trick yourself into

[03:28] thinking it's powering your computer

[03:30] monitor or something and you don't mind

[03:32] the discomfort, then it's still

[03:34] something. I'd slap them both into B

[03:35] tier. And then probably the best subtle

[03:38] change that I made was to just buy an

[03:40] indoor football. I sound like a child,

[03:42] but it's insane how just having a ball

[03:44] to kick around right in front of me all

[03:45] the time was enough to make me actually

[03:47] want to get up after my meals each day

[03:50] as opposed to carrying on sitting and

[03:52] having a chat. So, with just a few tiny

[03:54] habit adjustments like this, combined

[03:56] with about an hour of proper focused

[03:58] exercise a day, sometimes treadmill,

[04:00] sometimes football, sometimes weight

[04:01] training, too, cuz it was super

[04:02] important to me when cutting to not lose

[04:04] muscle. I have been every single day, I

[04:07] would say easily hitting over 1,000

[04:10] calories burned. And any days where I

[04:11] pushed myself a little harder, that

[04:13] figure only went higher.

[04:15] >> Still pinchable,

[04:17] but not by much. I can't can't get a

[04:20] handful anymore. Now, not everything

[04:22] that I tried during this journey was a

[04:23] success, mind you. Like the wood mat.

[04:26] They said that if I connected up my

[04:28] earphones and listened to some music

[04:30] while lying down on this that it would

[04:32] vibrate in tune with that music and send

[04:34] me into an extremely restorative

[04:36] slumber. But um I forgot to mention the

[04:40] fairly important detail that this is

[04:43] what it sounds like to the confused wife

[04:45] trying to sleep next to you.

[04:49] To be fair, it is an amazing experience

[04:51] for the user. Probably the most fun I've

[04:53] ever had listening to music. It just

[04:55] didn't help my sleep.

[04:56] >> Power sleep.

[04:58] >> Power sleep. Yes.

[05:01] The Luminette glasses were better. So,

[05:04] I've just got up. It's 7:45 a.m. And

[05:06] usually I'm like morning groggy for

[05:09] about 20 minutes. Let's see if this can

[05:12] speed that up.

[05:19] You know what? It's been 4 minutes.

[05:24] I actually do feel very awake.

[05:27] >> They're actually so bright first thing

[05:28] in the morning that you can't not be

[05:30] woken up. It's just I never felt that

[05:33] wake up translate to a better sleep like

[05:35] the things promised it would. So, beat

[05:37] it. In fact, the funny thing about sleep

[05:39] is there's an entire industry of stuff

[05:41] that is purely focused on helping you

[05:43] sleep better, right? There's

[05:44] multivitamins, there's gummies, there's

[05:46] pillow sprays, there's so much tech. And

[05:48] I feel like I've tried it all this last

[05:50] 3 months trying to get my sleep score up

[05:52] to the mythical 100 out of 100. But what

[05:55] I realized is I had it the wrong way

[05:57] around. I was so focused coming into

[05:59] this on fixing my sleep, thinking that

[06:01] that was the center of everything and if

[06:02] I fixed it, everything else in my life

[06:04] would fall into place that I missed how

[06:07] if I instead focused on the other things

[06:09] that great sleep was a result. And I

[06:11] actually achieved this by the way when I

[06:13] started this challenge. My sleep was

[06:14] averaging 76 out of 100. This is my

[06:17] sleep now. It's 100

[06:20] 97. And I'm achieving that with very

[06:23] minimal products. I stopped using the

[06:25] vibrating mat. I stopped using the

[06:26] luminescent glasses. I was testing this

[06:28] headband that was meant to help me sleep

[06:30] faster. Even things like this essential

[06:32] oil mix that you're meant to dab onto

[06:34] your skin before going to bed. It does

[06:35] smell good. But none of it has made any

[06:38] measurable difference. Here's what

[06:39] really helped. one, losing weight

[06:41] because it stopped my snoring. This

[06:43] wedge pillow I tried at the start did

[06:45] also help, but I see this as a temporary

[06:47] solution cuz it's just so damn

[06:50] uncomfortable. But cutting fat, that

[06:53] works. Pretty much the day after I got

[06:55] myself under 80 kg, the snoring stopped

[06:58] automatically like magic. And to be

[07:00] honest, the snoring was just a bonus. I

[07:02] was excited enough that day.

[07:03] >> Oh my god. Oh my god. Oh my god.

[07:07] 79. I've broke the 79 barrier. I just

[07:10] realized I can like I can see it on my

[07:12] face. The second thing is eating well

[07:14] and not eating too late. This genuinely

[07:18] feels like it has calmed my body from

[07:20] the inside out. And then three is

[07:22] becoming fitter, which has allowed my

[07:23] resting heart rate to come way, way

[07:26] down. I actually can't believe I'm

[07:28] saying this, but mine has dropped all

[07:29] the way down from 53 beats per minute

[07:31] while sleeping to 39, which means my

[07:35] body does not have to work very hard

[07:37] when it's at rest. And I guess it's all

[07:38] being slightly assisted by things like a

[07:40] nasal spray. This stops me getting

[07:42] congested. And then the eight sleep bed

[07:44] just because being able to control

[07:46] temperature increases the likelihood

[07:47] that you're going to sleep through the

[07:49] night. I could tell things were working

[07:50] by the simple fact that in just the

[07:52] first 50 days, I'd lost more weight than

[07:54] I had in the entire 100 days of my

[07:57] previous transformation a few years ago.

[07:58] I had already become the lightest I have

[08:01] ever been as an adult. And I'd also

[08:03] passed uh an even more momentous

[08:05] benchmark. I was for the first time in

[08:08] my life slimmer than Trisha.

[08:16] Yeah,

[08:17] Trisha's pregnant.

[08:20] We're having a baby.

[08:26] So, yeah, there are some gimmicks that

[08:29] do help, but the further that I went

[08:31] into this challenge, the more that I

[08:32] kept coming back to one core principle,

[08:35] which is just focus on the basics. Like

[08:37] the most important thing by an absolute

[08:40] mile is just what food do you put

[08:42] through your mouth? And so I could

[08:44] pretty much summarize the first month of

[08:46] this transformation with

[08:47] >> every night I'm lying in bed here so

[08:50] hungry.

[08:52] But I think I saw my first ab today.

[08:54] First first sign of an ab. So

[08:58] I feel top of the world.

[09:01] >> Show us.

[09:03] >> I was hungry all the time. I would just

[09:06] sit there next to Disha in bed while

[09:07] she's munching and I'd be in pain. Or

[09:10] we're out with the entire team. And

[09:11] they're eating burgers and I've only got

[09:13] enough calories for a black coffee.

[09:15] >> Tired of this. I just want pancakes,

[09:20] waffles, and to eat until I'm full.

[09:25] This is hard.

[09:28] >> But then I started to learn one of the

[09:29] most important lessons, which is volume

[09:31] eating. Let me show you something.

[09:35] So

[09:38] that is 400 calories of nuts. This is

[09:42] 400 calories in strawberries. There are

[09:44] a lot of foods like nuts for example

[09:46] that I think it's fair to say are

[09:48] generally considered healthy but that

[09:50] are actually ridiculously high calorie.

[09:52] Like I bought this bag of trail mix a

[09:55] while ago. I literally bought it in a

[09:56] health store. I bought it in the the

[09:58] 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.