Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

Ever hesitated to lift weights because you're worried about turning into the Incredible Hulk overnight? In this episode, I'm tackling the widespread myth of "bulky muscle" and revealing why this myth is holding you back from achieving the body you truly desire.

The Truth About Muscle Building

Discover why the fear of getting "too muscular" is unfounded and how it's preventing you from:

• Boosting your metabolism
• Improving your overall health
• Enhancing your body composition

Learn the science behind muscle growth and why it's nearly impossible to accidentally become overly muscular, especially for women.

Debunking Common Misconceptions

• The real difference between "lean" and "bulky"
• Why those combination exercises aren't delivering results
• The truth about how much muscle you can actually gain

Practical Steps to Start Your Muscle-Building Journey

• How to structure your training for optimal results
• The importance of proper nutrition for muscle growth
• Setting realistic expectations for your progress

Ready to overcome your fear and embrace the transformative power of strength training? This episode provides the knowledge and motivation you need to take that first step towards a stronger, healthier you.

Don't let misguided fears hold you back any longer. Tune in now and discover how building muscle can be the best gift you give yourself this year.

• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at [email protected]
• Follow Bryce on IG at @rbryce_hamilton

Are you tired of yo-yo dieting and looking for a sustainable approach to fat loss? In this episode, I reveal why the fastest path to fat loss isn't what you might expect. Drawing from our recent Fat Loss Simplified group coaching call, I share insights that challenge common misconceptions about rapid weight loss.

Discover why losing weight rapidly often leads to:

• Unsustainable results
• Metabolic slowdown
• Frustrating weight regain

Learn how extreme calorie restriction and over-exercising can actually sabotage your long-term success.

Uncover the benefits of a more measured approach:

• Steady, maintainable progress
• Improved metabolic flexibility
• Long-lasting results

Find out why losing 40 pounds over a year and keeping it off is faster than losing it in 6 months only to gain it all back.

Practical Strategies for Success

• How to determine your ideal calorie intake for fat loss
• The importance of understanding the 'why' behind nutrition choices
• Techniques for incorporating your favorite foods without derailing your progress

Are you ready to learn the fastest path to losing fat forever? This episode provides the insights and motivation you need for sustainable, long-term success.

• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at [email protected]
• Follow Bryce on IG at @rbryce_hamilton

You know protein is important for building muscle, boosting metabolism, and keeping you full, but actually hitting your daily target? That’s where things get tricky. In this episode of Fat Loss Simplified, I break down four simple steps to make sure you’re getting the protein your body needs—without over-complicating it or feeling overwhelmed. If you’ve ever wondered, “How much protein do I really need, and how do I get it consistently?” then this episode is for you.

What You’ll Learn in This Episode:

• Why protein is essential for muscle, metabolism, and overall health
• The simple formula to determine how much protein you actually need
• How to structure your meals so protein intake becomes effortless
• My simple meal prepping strategy that makes it all way easier
• When and how to use protein supplements effectively

Key Takeaways:

1. Set clear protein goals – Instead of saying “I need more protein,” determine an actual number based on your body weight and goals.
2. Prioritize whole food sources – Focus on nutrient-dense options like lean meats, eggs, dairy, and plant-based proteins before relying on supplements.
3. Meal prep smarter, not harder – Cook extra portions at dinner to have ready-to-go protein for the next day.
4. Use supplements as a backup, not a crutch – Protein shakes can help fill in gaps, but whole foods should come first.
5. Take a gradual approach – If your protein intake is far from where it should be, focus on increasing it gradually rather than making drastic changes overnight

Nailing your protein intake doesn’t have to be complicated. With a little planning and the right mindset, you can easily hit your protein goals every day—without stressing over every bite. Remember, small, consistent changes lead to lasting results. And if you’re looking for extra guidance, don’t forget to grab my free Build Your Plate Cheat Sheet for a list of high-protein foods to simplify your grocery shopping and meal planning. Just send me a DM on Instagram or an email, and I’ll send it right over.

Connect with Bryce: Email Bryce: [email protected] | Follow Bryce on IG

If you’ve ever felt like you’re putting in the work, doing everything “right,” but still not seeing the results you want in the mirror, this episode is for you. Inspired by a recent conversation with one of my clients, we’re diving into why maintenance might actually be more valuable than constantly chasing weight loss.

Many people believe that fat loss is all about eating less and moving more, but that mindset can leave you feeling frustrated, stuck, and spinning your wheels. In today’s episode, we break down why maintenance is crucial for long-term success, how to recomposition your body for better muscle definition and energy levels, and the biggest mistake that keeps people from achieving the look and feel they truly want.

If you’re tired of dieting and not seeing the progress you expected, this episode is going to change the way you approach your fat loss journey.

What You’ll Learn in This Episode:

• Why always being in a calorie deficit might be holding you back
• How maintenance can actually lead to better fat loss results
• The concept of dieting periodization and why it matters
• The role of muscle building in changing your body composition
• Why your fat loss plateau might be a sign you need to focus on something else

Key Takeaways:

1. Fat loss isn’t always just about eating less – Constant dieting can lead to muscle loss, leaving you feeling smaller but not stronger.
2. Maintenance fuels real transformation – It gives your body what it needs to build muscle while reducing body fat percentage.
3. Recomposition > Rapid weight loss – Keeping muscle while burning fat creates a stronger, leaner, and more defined body.
4. Structured phases work best – Cycling through fat loss, maintenance, and muscle growth prevents plateaus and burnout.
5. If you're stuck, pivot – Focusing on maintenance might be the missing key to unlocking real, lasting results.

At the end of the day, losing weight isn’t the goal—feeling confident, strong, and energized is. If you’ve been stuck in a cycle of dieting and not seeing the changes you want, it might be time to focus on maintenance, muscle-building, and sustainable progress instead.

Need help implementing this in your own journey? Join the Fat Loss Simplified System for guidance, accountability, and a proven strategy to build the body you love—without burnout.

• Take the Fat Loss Readiness Quiz
• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at [email protected]
• Follow Bryce on IG at @rbryce_hamilton

Ever feel like you know exactly what you should be doing—eating better, moving more, getting your workouts in—but you just can’t seem to actually get yourself to do them?

In today’s episode, I’m answering one of the most common questions I get: “What should I do when I don’t feel motivated?” We’ll unpack why motivation isn’t something you can rely on—and how to take action even when you’re not feeling it.

If you’ve ever struggled with getting started or staying consistent, this episode will give you the mindset shift you need to build momentum and get results—even when motivation is nowhere to be found.

What You’ll Learn in This Episode

• Why motivation is the last thing you should wait for
• A powerful analogy that changes how you think about motivation and consistency
• The real key to building long-term consistency (hint: it’s not discipline)
• How to take action—even when you don’t feel like it
• A simple strategy to help you choose your next small step

Key Takeaways

1. Motivation is a terrible place to start – It only shows up after you’ve already seen results.
2. Results come from action—not feelings – Waiting to “feel ready” is what keeps most people stuck.
3. Small wins build big momentum – Start with one non-negotiable habit you can improve this week.
4. Progress > perfection – You don’t need to overhaul your life overnight. You just need to take the next step.
5. The flywheel effect is real – Action leads to results, which leads to motivation, which fuels more action.

Whether you’re just getting started or you’ve hit a wall, this episode will help you stop waiting, start moving, and finally create the kind of consistency that makes fat loss feel simple.

Join the Fat Loss Simplified System

Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask

Connect with Bryce: Email Bryce: [email protected] | Follow Bryce on IG