RNT Fitness Radio

Competition Episode: Win £100 Supplement Stack We're running a mini competition across 4 podcast episodes until the end of May. Listen to the episode, answer the question at the end, and email podcast@rntfitness.com to enter. Multiple entries allowed. Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: https://calculator.rntfitness.com – Can you stay lean without tracking calories, weighing food, or following a strict plan? In this episode, I break down how I spent a month in Sri Lanka eating out daily, not tracking anything, and still staying in shape and the exact principles behind sustainable, intuitive fat loss. If you want to understand how to move from strict dieting to effortless maintenance, this is your roadmap. Chapters: 00:00 Staying Lean Without Tracking (Overview) 04:52 Why Intuitive Eating Fails Most People 06:40 Principle 1: Lock In Your Breakfast 08:27 Principle 2: Plan Ahead (Especially Protein) 11:23 Principle 3: Be Intentional Eating Out 13:31 Principle 4: Trust Your Gut On Portions 16:01 Principle 5: Drop Cheat Days 17:23 Bonus: One Dessert Rule 18:33 Build A Routine That Travels With You Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: https://calculator.rntfitness.com – Getting into shape is one challenge, but staying in shape after reaching your checkpoint is a completely different one. In this episode, we break down why life after checkpoint often feels harder and why maintaining results requires rewiring your mindset, habits, and identity. Learn how the investment phase helps you build the behaviours needed to stay in shape for life. Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: https://calculator.rntfitness.com – Bloating isn't always caused by food intolerances. In this episode, we break down the real reasons many people experience bloating and why the problem is often how you eat rather than what you eat. Learn six simple strategies that can help your digestive system work properly before you start cutting out entire food groups. Chapters: 0:00 Why Most People Misunderstand Bloating 2:20 The Real Causes of Bloating 4:08 Step 1: Spread Fiber Throughout the Day 5:25 Step 2: Slow Down and Chew Your Food 6:06 Step 3: Avoid Eating While Stressed 7:26 Step 4: Choose Low FODMAP Vegetables 8:37 Step 5: Avoid Huge Meals Late at Night Follow us: Website - https://www.rntfitness.com Instagram - https://www.instagram.com/rnt_fitness Instagram - https://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: http://calculator.rntfitness.com – After years of yo-yo dieting, post-pregnancy struggles, and feeling stuck in her own body, Sheena Patel hit a point where something had to change. In this episode, she shares how she lost 33kg while raising two kids and running a business and how rebuilding her mindset, not just her body, helped her break the cycle for good. This is about more than fat loss, it's about taking back control of your confidence, energy, and life. Chapters: 00:00 33kg Transformation Moment 02:22 Post-Pregnancy Struggles & Lowest Point 13:42 Why Generic Plans Failed 16:22 Why She Chose RNT 23:12 Losing 33kg With 2 Kids & Busy Life 28:48 Handling Social Events & Travel 39:01 Why Year 2 Is The Hardest (Maintenance) 45:23 From Survival Mode to Enjoying Life Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: http://calculator.rntfitness.com - Full monk mode or ordering everything and restarting Monday. If you've done either, this episode is for you. Eating out is not the problem. How you approach it is. Here are 5 strategies to stay on track without ruining the night. Chapters: 4:13 Strategy 1: Anchor Every Meal With Protein 5:10 Strategy 2: Decide What You Are Having Before You Arrive 7:34 Strategy 3: Handle Alcohol With A Simple Rule 9:04 Strategy 4: Sauces And Dressings On The Side 10:40 Strategy 5: The One Meal Rule 13:00 Build Your 3 Personal Rules For Eating Out Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – Monday. January. After the holidays. Once work calms down. If you've ever said any of these, this episode is for you. The quiet period never comes and 6 months from now you'll still be waiting. Here are 4 steps to make right now workable. Chapters: 3:34 Step 1: Shrink The Start Until Its Impossible To Say No 5:05 Step 2: Separate The Decision From The Conditions 6:17 Step 3: Use The 2 Week Rule 7:12 Step 4: Stop Treating Disruptions As Reasons To Restart Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks: http://calculator.rntfitness.com – Most people have been "trying to get in shape" for years. The problem isn't discipline. It's that they keep resetting the clock right before results show up. In this episode, I break down why consistency beats everything and 4 tips to finally stop switching. Chapters: 2:02 Why People Keep Switching Programs 5:24 The Week By Week Cycle That Keeps You Stuck 6:21 What Actually Happens In The First 4 To 6 Weeks 9:06 How To Break The Program Switching Cycle 9:09 Tip 1: Pick A Timeframe And Commit 9:51 Tip 2: Define What Working Means Before You Start 10:12 Tip 3: Expect Weeks 3 To 6 To Feel Like Nothing 10:49 Tip 4: Only Change If Its Genuinely Unsustainable Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – In this episode, I break down exactly how to go from 4 chin-ups to 10-12 reps using 10 practical strategies, from avoiding failure and greasing the groove, to weighted chin-ups and perfect form. If you've been stuck at the same number for months, this is the episode that will change that. Chapters 5:33 Strategy 1: Don't Train To Failure 8:04 Strategy 2: Get Lean 11:05 Strategy 3: Multiple Sets, Low Reps 13:20 Strategy 4: Grease The Groove 15:53 Strategy 5: Weighted Chin-Ups 17:04 Strategy 6: Staggered Sets 21:26 Strategy 9: Perfect Form Related Articles: 1. Going From Zero To One: How To Get Your First Chin Up https://www.rntfitness.co.uk/going-from-zero-to-one-how-to-get-your-first-chin-up 2. The Ten Fastest Ways To Improve Your Chin Ups https://www.rntfitness.co.uk/the-ten-fastest-ways-to-improve-your-chin-ups/ Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – If your goal is to reach the best shape of your life, you can't keep trying to "have your cake and eat it" before you reach your checkpoint. In this episode, I explain why the process phase requires full commitment, temporary sacrifice, and leadership over your habits. Learn why going all-in during this phase helps you build momentum, reach your checkpoint faster, and earn the flexibility later. Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: www.builtforlife.io Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best. – Why do you wake up exhausted even after spending 7-8 hours in bed? In this episode, we break down the concept of revenge bedtime procrastination, a common habit where busy professionals stay up late scrolling, watching Netflix, or working to reclaim personal time. We explain why poor evening routines destroy sleep quality and share simple strategies to improve recovery, energy, productivity, and fat loss without supplements or sleep apps. Chapters: 0:00 Why You Wake Up Exhausted After 8 Hours 0:50 What Is Revenge Bedtime Procrastination 1:38 The Real Reason Your Sleep Is Poor 3:47 Why Revenge Bedtime Procrastination Happens 7:25 How To Fix Your Night Routine 10:06 Create A Wind Down Routine 11:33 Wake Up At The Same Time Every Day 12:37 The Simple Sleep System That Works Learn more about Revenge Bedtime Procrastination: https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination Follow us: Website - http://www.rntfitness.com Instagram - http://www.instagram.com/rnt_fitness Instagram - http://www.instagram.com/akashvaghela YouTube - https://www.youtube.com/@akash_vaghela