Sovereign Training

Sovereign Training You've lost weight before. You just couldn't keep it off. Fat Loss Coach | Nutritionist

I help high-performing professionals lose fat, build strength, and stay consistent, without overhauling their lifestyle or relying on motivation to show up.

19/06/2026

Ali lost 13kg in 3 months. But the number isn't even the best part.

He's been on cuts before. Multiple. And every time, that stubborn lower belly fat just wouldn't move. Sound familiar?

This time was different. Here's what we changed.

1. A training program built around HIS body, not a generic plan off the internet. No ChatGPT templates.

2. A meal plan built around food he actually loves. He's Afghani, he loves his cultural food. Strip that away and put him on a diet he hates, and the second the cut ends he's back to bingeing and undoing all the work. Sustainable beats restrictive every time.

3. Real accountability. Someone checking in weekly, tracking progress, adjusting the plan the moment something wasn't working. Not just a PDF and good luck.

Here's the part most people miss. We didn't chase fat loss. We focused on building muscle and strength, and the fat loss came as a byproduct of doing that efficiently.

Upper back thickness. Lats. Shoulders. Rear delts. Those were the priority areas, building the kind of frame that creates a V taper. Look at the transformation photos and you can see it, his upper back genuinely changed shape. That's not an accident, that's the focus paying off.

And the fat loss followed naturally. He finally got rid of the lower belly fat he could never shift before. Weeks after the cut ended, even after a proper surplus, he's still telling me he's never felt this lean. His body held onto it.

Job's not done. Long way to go still. But this is what happens when the system is built to make men build muscle, strip fat, and keep it off for good. It's not complicated. It just has to be done properly.

Follow for more on how we build bodies that last.

18/05/2026

A client once told me I was a s**t coach after four months of zero effort.

No meal plan followed. No check-ins completed. No training outside sessions.

Just excuses and then blame.

Here’s what I know now:
The plan isn’t the problem. The program isn’t the problem. The coach isn’t the problem.

Accountability starts with you. Always.

We guide. We build. We show up.

But you have to do the work.

Follow for more raw fitness advice.

You're training hard. You're showing up. And the scale still isn't moving.Here's what nobody tells you. Your cardio sess...
07/05/2026

You're training hard. You're showing up. And the scale still isn't moving.

Here's what nobody tells you. Your cardio sessions are working against your fat loss goals, and it's not your fault for not knowing this.

Long cardio sessions spike ghrelin, the hormone screaming at you to eat, and suppress leptin, the one that tells you you're full. So you finish the run feeling proud, then an hour later you're standing in the kitchen wondering why you can't stop eating. That's not weakness.

That's your cardio doing exactly what it's designed to do.

Now personally, I run. I sprint. I use it to build my cardiovascular fitness and my athleticism and I think it's one of the best things you can do for your body. But I run because I want a strong heart, not because I want to burn fat. The heart is one of the most important muscles you have and cardio does an incredible job of keeping it strong. That's what it's there for.

Everything has a purpose. Cardio's purpose is heart health and conditioning. Resistance training's purpose is body composition. When you understand that, you stop expecting cardio to do a job it was never designed for.

If fat loss is the goal, build muscle. Prioritise your lifting. That's what shifts your body from the inside out, long after you leave the gym.

Save this post if it gave you a different way of looking at things. And drop a comment below, do you currently run or do cardio as part of your routine? Would love to know what it looks like for you.

05/05/2026

You skip breakfast. You run on 4 coffees. Then you eat everything in sight at 9pm and wonder why the belly fat won't move.

Here's what's happening.

You're starving yourself all day. By the time dinner rolls around, you're already cooked.

You're going to eat a lot, you're going to eat badly, and you're going to go to bed in a calorie surplus. Every single night.

That's what's keeping the weight on.

Three things that actually fix this:
1️⃣ Eat a high protein breakfast within 60 minutes of waking up
2️⃣ Build one simple meal you can prep in 10 to 15 minutes
3️⃣ Stop eating 2 to 3 hours before bed

This is the eating structure I give every single client on day one.

DM me on Instagram and I'll send you the full nutrition framework.

04/05/2026

The scale is lying to your face, and the fitness industry knows it.

I lost 23kg and kept it off. No starvation. No obsessing over the number every morning.

Here's what nobody wants to say out loud. Five pounds or 2.2 kg of fat takes up way more space than five pounds or 2.2 kg of muscle. When you lift heavy and eat enough protein, your waistline shrinks even when the scale doesn't move.

Three things to start today:

Track your measurements and photos (every 4 weeks) more than your scale. Weigh yourself daily and use the weekly average instead.
Hit 40g of protein at every meal.
Prioritise full body weight training three times a week.

Most people fail not because of the wrong food, but because they have no system around it.

DM me FOOD on Instagram and I'll send you the Sovereign Training nutrition principles my clients use to stay lean and lose body fat year-round.

28/04/2026

If I had 10 weeks to lose 10kg, this is exactly what I'd do.

Eat nothing. Oxygen only.
Sign up for every group fitness class at your gym. You won't really be doing much — but you'll sweat, and sweating feels like progress I guess.
Grab the 1kg dumbbell. Not the 2s. Definitely not the 3s. Just wiggle your arms around. Doesn't really matter. You're just moving, okay?

Obviously don't do any of that.

But some people are doing a version of this right now, and genuinely wondering why nothing is working.
The problem isn't effort.
The problem isn't discipline.
The problem isn't even time.

It's that nobody gave you a real system built for your life.

⚡ That's exactly what we do.

Comment "SYSTEM" below and let's fix it.

20/03/2026

When life gets chaotic… this is one of my go-to survival meals.

I’m a busy dad, running businesses, training clients, trying to be a decent husband… and sometimes I just do not have a meal prep ready to go.

So instead of ordering takeaway, I throw this together in about 3 minutes.

It’s not fancy.
But it gets the job done.

≈830 calories
≈88 g protein

Simple food.
High protein.
Keeps you on track when life gets messy.

Remember… fat loss doesn’t require perfection.

It requires systems for the crazy days.

Save this for later when you’re about to order Uber Eats.

16/03/2026

STOP Doing Cable Crunches Like This

Most people turn cable crunches into a hip hinge… they fold down to the floor and think they’re smashing their abs.

They’re not.

Your abs’ main job is spinal flexion.
Think ribs toward pelvis, not just bending at the hips.

Try this: lightly squeeze your glutes forward, round through your spine, and exhale at the bottom as you crunch.
The movement might look smaller, but that’s because the motion is finally happening through your spine instead of your hips, which means your abs are actually doing the work.

Short on time? Add this to the end of your workout:

2–3 rounds
• Cable Crunch:10–15 reps
• Hanging Knee Raises (or Captain’s Chair):10–12 reps
• Plank variation: 30–45 sec

Rest about 45–60 seconds between rounds. Done in under 6 minutes.

Remember: ab training builds your abs, but losing body fat through a calorie deficit is what allows you to see them.

Train your abs.
Manage your nutrition.
Do both.

Save this so the next time you train abs… you actually train them properly. 💪

10/03/2026

Most people cutting carbs to lose fat don’t realise this…
carbs can actually protect your muscle.

Carbohydrates have something called a protein-sparing effect.
When your body has carbs available for fuel, it’s less likely to break down protein for energy.

That matters a lot when you’re dieting.

Cut carbs too aggressively and you risk losing muscle along with body fat.

The smarter approach is choosing the right carb for the situation.

If you struggle with hunger, focus on higher-fibre carbs like potatoes, oats, fruit, legumes, and whole grains. They digest slower and help keep you fuller.

But if you struggle to eat enough calories, you can add refined carbs like white rice or bread alongside your overall intake for the day. They’re easier to digest and help you get more fuel in without feeling overly full.

That doesn’t mean replacing your fibre-rich carbs.
It means using refined carbs strategically when you need more energy.

Carbs aren’t good or bad.

They’re just a tool.

Use the right one for the right situation.

Quick question:
What carb do you eat the most right now?

09/03/2026

If the scale hasn’t moved… but your clothes fit better, don’t change the program.

Body weight isn’t just body fat. The scale also includes water, muscle, glycogen, food in your system, organs, and fat. So if you’re losing fat while building or maintaining muscle, the scale may barely move while your physique improves.

Research shows resistance training during a calorie deficit helps preserve lean muscle while body fat decreases, which is why your waist gets smaller, clothes fit better, and strength improves even when scale weight looks “stuck.”

Stop changing the plan every week.

The scale only gives you one part of the picture… not the whole.

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565/569 Beaufort Street
Mount Lawley, WA
6050

Telephone

+61440133835

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