I think we might have done it. 90 days

ago, I found out I was playing in the

Sideman charity football match. But I

was the most out of shape I've ever been

in my life. So, I changed how I eat. I

changed how I exercise. And I have used

every single gadget I could possibly

find that claims to upgrade your life.

So, here's how it's gone. And I'm going

to rank exactly how effective each of

these tools has been in transforming my

body. So, when I started this challenge

at 84.6 kg, one thing became immediately

obvious to me. Losing weight the way

that I had originally planned is

miserable. I thought coming into this

that motivation alone would be enough to

carry me through dinner plates full of

plain meat and vegetables, carrot sticks

with some hummus as my little treat,

[music] and a glass of water being the

only thing that could enter my body

after 6:00 p.m. What I've learned is you

can make it easier for yourself. And

[music] you actually have to make it

easier for yourself if it's got any

chance of working. No offense to

paristics. For instance, one product

that became a very early game changer

for me is the Ninja Creamy. I put it all

the way up at it cuz it means I'll

literally just make a protein shake, but

then instead [music] of chugging it on

the spot, I'll freeze it so that the

next day I can whack it into the creamy

and it turns it into a full tub of ice

cream that genuinely feels like a treat

that takes me a full 15 minutes to eat

as opposed to the 15 seconds that it

would take me to down it in drink form.

Not to brag. And [music] this entire tub

is 200 calories.

>> They're so good.

>> I shouldn't have done that. But that's

tasty. But the thing that blows my mind

is you have one of these tubs, that's

100 calories. So assisted by the power

of a few very simple diet substitutions,

my weight was flying off at a rate that

I've never experienced before. But the

other place that I made a big shift

early on was activity. For [music] me to

lose as much weight as I wanted to, I

knew that I had to be burning 1,000

[snorts]

calories per day from movement. [music]

But just like with the food, the only

way to make new habits that you'll

actually stick to is to make them fun.

>> And it's 20 11 at night. I am on the

treadmill. Am I tired? Yes.

Am I bored? No.

>> And that's not because I've turned into

some sort of fitness maxing psychopath.

I just gave myself one simple rule. I

can [music] play as many games as I want

on my phone, on my Switch, as long as

I'm doing it while getting my steps in.

Also, every time I die in the game, I

have to turn the speed up. That helps.

It's incredible. Time just disappears

when you're on this thing.

>> So, I cannot overstate how goated a

treadmill is. If [music] you can get

access to one, it's an S tier because

yeah, you can walk outside. I did plenty

of that, too, when the opportunities

[music]

presented themselves. But compared to

the 200 calories that you've burned

doing that for an hour, it's hard to

argue with the just over 400 that I've

been burning walking on the consistent

incline that one of these creates. Now,

you might be thinking, well, 400

calories is fantastic and well done, but

even then, how on earth are you managing

to get to a,000 in a day? Well, one of

the biggest things that surprised me was

just how naturally the rest [music] of

it can just come if you take smaller

opportunities to be a little more

active. Josh is craving a sandwich, so

kill two birds with one stone and

actually run to get the sandwich.

>> There's also the wellness ball and the

under desk elliptical. They haven't

ended up as game changers. I worked out

that it takes about an hour of this

half-hearted passive exercise to burn

the calories that you [music] can in

like 8 minutes of intense exercise. But

then again, if you can trick yourself

into thinking it's powering your

computer monitor or something and you

don't mind the discomfort, then [music]

it's still something. I'd slap them both

into B tier. And then probably the best

subtle change that I made was to just

buy an indoor football. I sound like

[music] a child, but it's insane how

just having a ball to kick around right

in front of me all the time was enough

to make me actually want to get up after

my meals each day as opposed to carrying

on sitting and having a chat. So, with

just a few tiny habit adjustments like

this, combined with about an hour of

proper focused exercise a day, sometimes

treadmill, sometimes football, [music]

sometimes weight training, too, cuz it

was super important to me when cutting

to not lose muscle. I have been every

single day, I would say [music] easily

hitting over 1,000 calories burned. And

any days where I pushed myself a little

harder, that figure only went higher.

>> Still pinchable,

but not by much. I can't can't get a

handful anymore. Now, not everything

that I tried during this journey was a

success, mind you. Like the wood mat.

They said that if I connected up my

earphones and listened to some music

while lying down on this that it would

vibrate in tune with that music and send

me into an extremely restorative

slumber. But um I forgot to mention the

fairly important detail that this is

what it sounds like to the confused wife

trying to sleep next to you.

To be fair, it is an amazing experience

for the user. Probably the most fun I've

ever had listening to music. It just

didn't help my sleep. [music]

>> Power sleep.

>> Power sleep. Yes.

The Luminette glasses were better. So,

I've just got up. It's 7:45 a.m. And

usually I'm like morning groggy for

about 20 minutes. Let's [laughter] see

if this can speed that up.

You know what? [snorts] It's been 4

minutes.

I actually do feel very awake.

>> They're actually so bright first thing

in the morning that you can't not be

woken up. It's just I never felt that

wake up translate to a better sleep like

the things promised it would. So, beat

it. [music] In fact, the funny thing

about sleep is there's an entire

industry of stuff that is purely focused

on helping you sleep better, right?

There's multivitamins, there's gummies,

there's pillow sprays, there's so much

tech. And I feel like I've tried it all

this last 3 months trying to get my

sleep score up to the mythical 100 out

of 100. But what I realized is I had it

the wrong way around. I was so focused

coming into this on fixing my sleep,

thinking that [music] that was the

center of everything and if I fixed it,

everything else in my life would fall

into place that I missed how if I

instead focused on the other things that

great sleep was a result. And I actually

achieved this by the way when I started

this challenge. My sleep was averaging

76 out of 100. This is my sleep now.

It's 100

97. And I'm achieving that with very

minimal products. I stopped using the

vibrating mat. I stopped using the

luminescent glasses. I was testing this

headband that was meant to help me sleep

faster. Even things like this essential

oil mix that you're meant to dab onto

your skin before going to bed. It does

smell good. But none of it has made any

measurable difference. Here's what

really helped. one, losing weight

because it stopped my snoring. This

wedge pillow I tried at the start did

also help, but I see this as a temporary

solution cuz it's just so damn

uncomfortable. But cutting fat, that

works. Pretty much the day after I got

myself under 80 kg, the snoring stopped

automatically like magic. And to be

honest, the snoring was just a bonus. I

was excited enough that day.

>> Oh my god. Oh my god. Oh my god.

79. I've broke the 79 barrier. I just

realized I can like I can see it on my

face. The second thing is eating [music]

well and not eating too late. This

genuinely feels like it has calmed my

body from the inside out. And then three

is becoming fitter, which has allowed my

resting heart rate to come way, way

down. I actually can't believe I'm

saying this, but mine has dropped all

the way down from 53 beats per minute

while sleeping to 39, which means

[music]

my body does not have to work very hard

when it's at rest. And I guess it's all

being slightly assisted by things like a

nasal spray. [music] This stops me

getting congested. And then the eight

sleep bed just because being able to

control temperature increases the

likelihood that you're going to sleep

through the night. I could tell things

were working by the simple fact that in

just the first 50 days, I'd lost more

weight than I had in the entire 100 days

of my previous transformation a few

years ago. I had already become the

lightest I have ever been as an adult.

And I'd also passed uh an even more

momentous benchmark. I was [music] for

the first time in my life slimmer than

Trisha.

Yeah,

Trisha's pregnant.

We're having a baby.

So, yeah, there are some gimmicks that

do help, but the further that I went

into this challenge, the more that I

kept coming back to one core principle,

which is just focus on the basics. Like

the most important thing by an absolute

mile is just what food do [music] you

put through your mouth? And so I could

pretty much summarize the first month of

this transformation [music] with

>> every night I'm lying in bed here so

hungry.

But I think I saw my first ab today.

First first sign of an ab. [laughter] So

I feel top of the world.

>> Show us. [laughter]

>> I was hungry all the time. I [music]

would just sit there next to Disha in

bed while she's munching and I'd be in

pain. Or we're out with the entire team.

And they're eating burgers and I've only

got enough calories for a black coffee.

>> Tired of this. I just want [snorts]

pancakes, waffles, and to eat until I'm

full.

This is hard.

>> But then I started to learn one of the

most important lessons, which is volume

eating. Let me show you something.

So

that is 400 calories of nuts. This is

400 calories in strawberries. There are

a lot of foods like nuts for example

that I think it's fair to say are

generally considered healthy but that

are actually ridiculously high calorie.

Like I bought this bag of trail mix a

while ago. I literally bought it in a

health store. I bought it in the the

section of the store that was

specifically foods that are good for

you. And all the packaging talks about

is the supposed benefits. But you want

to see something crazy? If I were to

make my entire diet just supposedly

healthy dried fruit and nuts like this,

then this would be the [music] entire

amount of food I could have in a day.

That's ridiculous, isn't it? How on

earth could you possibly be full? And

that's assuming that I'm only drinking

plain water, too. So, if you're trying

to lose weight, the best thing that you

can do is to find foods that you can eat

enough of [music] so that you won't be

hungry. Some of my favorites are 0% fat

Greek yogurt, cottage cheese, sugar-free

jelly. But to be honest, the best one is

actually just fresh fruit. Because of

how much water and fiber is in them,

[music] and combine multiple of these

high volume foods, you've got an entire

meal that you can eat to your heart's

content.

>> For a weight loss diet, right?

>> How many calories is that?

250.

>> Not every health alternative was a hit,

but the more I tried things, the more I

realized what I liked, and the better I

was able to turn the 300 calories that

you get [music] in three tiny normal

chocolates into things like one giant

bowl of jelly trifle that I actually

enjoyed. As soon as I realized that I

can have an entire box of really sweet,

really satiating strawberries for like

65 calories, the same as you get in

about six tiny cashew nuts or one

minuscule square of chocolate. I became

obsessed with fruit, just trying to find

the freshest, juiciest, most exotic

flavors of the stuff, which tasted even

[music] sweeter with the knowledge that

this was actually helping me lose

weight. And suddenly, anytime I ended up

in another one of those situations where

someone sitting in front of me eating

something that I want but I can't have,

I was okay. A because I've started to

[music] spend most of the day actually

full because of all these high volume

foods I've been eating. But also B

because if I have to now I know that I

can just pop to a local store and pick

up anything in this aisle that I want.

This challenge also made me super aware

of oil. So what's this? This is one egg,

right? If I was logging my calories, it

would be super easy for me to go onto my

app, search for how many calories one

medium egg has. 66. Okay. And then tell

myself that that's what I've consumed.

But if I did that, I would actually

start putting on weight instead [music]

of losing it. And I'd have absolutely no

idea why. Because this egg also has 30

calories worth of oil in it, too, that

we used [music] to fry it. Which means

A, you always have to remember to count

that oil. But also B, if you actually

[music] still enjoy the taste of the egg

while using less of that oil, then you

can literally have up to 40% more food

for the same amount of calories. It

makes a huge difference. So, I think

volume eating [music] needs to go on

this tier list and it needs to go on as

a straight S. But it was really when I

combined that concept with another

concept, intermittent fasting, that the

weight loss went way beyond what I even

thought was possible. So, I've been

having my last bite of food at around

6:00 p.m. each evening for the whole

journey. But then for the second half,

I've also delayed my first bite of food

the next day until 12:00 p.m. lunchtime.

So, all of my eating happens within

these 6 hours each day, which means,

yes, I've been hungry in the mornings. I

love breakfast, and I've still had to

keep up with all the exercise every

morning, even without the food. So, I'm

not going to sit here and tell you that

this was easy. But here's why I still

think it's been a game changer.

Intermittent fasting means that as soon

as you can eat, you can [music] eat

pretty much anything and stay in a

calorie deficit. It means you enjoy food

like crazy. [music]

>> [music]

>> Daddy, chill.

>> And it means when you combine it with

volume eating, you will definitely feel

full. So, while you do have to exert a

couple of hours of willpower to get

through those mornings, there's

something nice about how that's the only

willpower needed. Cuz as soon as the

food floodgates open at 12:00 p.m., you

can be completely satiated right up

until the next [music] morning, which I

think is actually a lot easier than just

persistently wanting to eat more food

throughout the entire day, but needing

to exert consistent willpower to stop

yourself. S tier. I couldn't believe the

progress. I thought I was going to

bottom out at like 78 kilos this

challenge. I was now at 75.9 still with

time to go.

>> Oh my god.

But we should probably talk about the

elephant in the room. The entire reason

that I'm doing this fitness

transformation is because of the Syman

charity football match. So naturally, a

decent chunk of my activity has also

come in the form [music] of football

training. Every single morning right

now, I wake up and I face my enemy

cones.

>> I spent a lot of time over the last few

months kicking balls through cones. Rain

or shine, but let's be honest, mostly

rain. I've had blisters, lots of

blisters, and also a leg injury. I

basically took so many shots at goal one

training session that I tore my main

shooting muscle. That was bad. It

[music] took me two weeks of rehab and

having to take things painfully slow to

get that back up and running again.

>> It's very frustrating cuz I've got so

much pent up energy to just go for it,

but I can't. But the best thing I did,

notice a bit of a pattern here by the

way, was realize that the most fun that

I had playing football was [music] just

beating my friends and then turning that

into a once a week thing I would do

without fail. [music] It started off

with five aside cage matches and then we

progressed up to a full-on official 11

aside, which [music] is what the real

thing is going to be.

All right, it's better than when it

started. And if you're wondering how our

camera person suddenly developed the

ability to fly, we actually shot all of

it using an anti-gravity A1 drone, our

sponsor. We literally had Disha standing

in the corner wearing these goggles. She

was having the time of her life.

>> Actually really fun [laughter]

>> cuz she's seeing the live view from the

drone on what looks [music] like a 200

in screen in front of her. She could

just look wherever she wanted by moving

her head, point [music] anywhere with

this controller, and then hold a trigger

to fly in that direction. But here's the

kicker. This thing is light enough to be

flown basically anywhere without

permission. And it records in 8K

resolution in 360°. So, she didn't even

have to once think. I better make sure

I'm turning to face Arin. It's all

captured. And with the code Mr. Who's

the Boss, this is 20% off with an extra

free gift. And there's two other pieces

that were never far from me while I was

footballing. The spottle, this 2 L water

bottle that's kind of like a progress

bar for everything that you need to

drink in a day. I'd put it in B tier.

It's not the most durable thing. I

actually managed to break my handle. But

[music] has this allowed me to drink an

extra half a liter of water per day?

[music] Yeah, probably. And that's a

pretty valuable thing. And then the

Aeropit Elite. Okay, I think it's fair

to say already this is amazing. I can

breathe. I can breathe in a way [snorts]

that I didn't realize I could before.

>> And it makes it [music] so easy for you

cuz you put it in your mouth and the app

dictates to you when to breathe in and

out. So you could just be doing your

work as usual, but while restricting air

to build up your lung strength in

[music] this really carefully planned

out regimen, the results were

noticeable.

>> It was amazing.

>> I don't feel out of breath, but I I do a

bit, but [laughter] I'm not like dead.

>> The more I stuck to my habits, the

easier everything became. But that

brings me to yesterday, [music] cuz the

time had finally come to confirm just

how much I'd managed to change. At the

very beginning of this transformation, I

got a DEXA scan [music] done. I lay on

this bed and got told by a machine in no

uncertain terms that I was overweight.

And and in case there was any [music]

doubt, it even printed me this slightly

too detailed image of exactly in what

way. I've been waiting to [music] do

this for so long.

No one said it's easy to shred fat, but

I did the scan again.

[music] It was pretty good. So, in 3

months, we've come down from 21% body

fat to 13.2. So, we've gone from average

[music] all the way past fit and

straight to athletic. And then for the

visceral fat around my organs, while I

was 79th out of an average 100 people at

the start, I'm now 15th. I won't lie to

you, I had no idea what this scam was

going to say about this. So, when I saw

the number, I actually started tearing

up. I've just put so much of myself into

this and I can't believe it worked. And

it's kind of the same thing for fitness.

I did a V2 max test at the start which

came out as fair. And so I was actually

pretty taken aback by the fact that when

I just redid that test, I've managed to

move all the way from fair past good and

straight into excellent. So is 90 days

enough to transform your body? Turns out

[music] the answer is hell yeah. From

84.6 kilos, I'm all the way down to

72.2, which honestly is beyond my

wildest dreams for this. from here to

here. And I've [music] learned so much

on the way on how to keep myself

healthy.

>> What have you got in your hands?

>> No.

>> How many strawberries do you need?

[snorts]

>> Right. See you on the pitch.