If you are a corporate desk worker who feels stuck in that skinny fat body, this episode is for you. Skinny fat is that frustrating spot where you have belly fat and love handles, but you also feel under-muscled, so you do not look lean, athletic, or defined. You look in the mirror and you genuinely do not know what to fix first. Do I cut fat first or do I build muscle first? In this podcast, me and my coaches break down the simplest and most efficient way to go from skinny fat to a superhero physique without living in the gym, without overcomplicated programs, and without doing five to six workouts a week that you cannot sustain. We talk about how to actually approach body recomposition, when it makes sense to lose fat first, when it makes sense to build muscle first, and why most men fail even when the plan is “scientifically correct.” The truth is, if you cannot stick to the plan consistently, the plan does not matter. I also explain a simple way to tell if you realistically have around 20 pounds to lose. If you are standing up and you still have one to two inches of fat spilling over your waistband, that is usually a sign you have fat to clean up before you will look the way you want. Then we get into training, because most desk-working men are still trying to run old push pull legs splits or bro splits like it’s the golden standard. It is not. If you are busy, stressed, commuting, working long hours, or you are a dad, you need a plan that fits your lifestyle so you can actually execute it. That is why we focus on full body training that is flexible, efficient, and built around compound lifts that hit every major movement pattern. You can build an insane physique with two full body workouts per week when the programming is smart and consistent. If you want help losing 20 plus pounds, building muscle definition, and finally getting out of the skinny fat loop without sacrificing your career or your family life, subscribe. New episodes weekly. Timestamps 00:00:00 Intro and who we help 00:01:00 The chicken nugget story and why macros are not the full picture 00:02:05 Processed foods and why some foods make you feel like trash 00:07:00 Walking lifestyle versus Midwest driving lifestyle 00:09:10 Minnesota cold and why environment changes your habits 00:11:00 Drinking culture and how your environment shapes behavior 00:17:00 Getting back into hobbies and enjoying life again 00:18:00 Ninja Gaiden difficulty and self-imposed challenge 00:26:00 Skinny fat definition and why it feels confusing 00:27:00 The 3 ways to approach skinny fat 00:28:05 Build muscle first argument and the metabolism factor 00:30:00 You have to build before you take away 00:31:00 Why psychology beats physiology for most men 00:32:05 The 20 pounds to lose waistband test 00:44:00 Why two full body days beats push pull legs for busy guys

Most men don’t fail because they’re lazy. They fail because the standard they live by is too low. In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what it actually means to set the standard as a man — for your health, your family, your career, and your future. This isn’t a fitness podcast. This is a leadership conversation. We talk about why confidence is built through follow-through, not motivation. How your habits quietly shape your kids long before you ever try to teach them. Why most men gain weight, lose energy, and disappear after marriage or kids. And why waiting until “life slows down” is a losing strategy. We also get into environment, culture, modern comfort, alcohol norms, parenting mistakes, and why being “normal” today leads to being unhealthy, broke, and frustrated later. If you’re a man with a desk job over 30, a father or future father, or someone who knows you’re capable of more, this episode will hit. Listen through. Share this with a man who needs to hear it. Follow on Instagram: @coach_chris_lee

00:00 – Setting the standard as a man

01:12 – How environment shapes habits more than motivation

03:39 – Why life changes after kids and men stop prioritizing themselves 05:11 – The hypocrisy of ignoring sleep and recovery

06:29 – Why elite athletes progress faster than everyone else

07:54 – Discipline vs comfort and what kids actually learn

09:01 – Alcohol culture and why Sundays matter

10:25 – How your surroundings dictate your behavior

12:00 – Perspective from family sacrifice and modern comfort

14:24 – Social media, current events, and selective outrage

19:44 – The real definition of confidence

21:18 – Leadership at home: your family follows your habits

26:21 – Parenting mistakes that create long-term damage

33:59 – Why waiting until later makes everything harder

40:19 – Why the bar is historically low and how to stand out

If you’re a desk-working man who wants to get into the best shape of your life in 2026 without extreme diets, living in the gym, or starting over every January, this episode will change how you think about fitness.

In this New Year’s edition of the Generation Fit Podcast, Coach Chris and Coach Brett break down what actually works for busy professionals who sit all day, travel for work, have families, and don’t have time for fitness nonsense.

We cover the exact fundamentals that help men lose fat, build visible muscle, and stay consistent year-round, even with a demanding career and real life responsibilities.

Inside this episode, you’ll learn:

1. Why waiting until Monday or January 1st is already setting you back
2. The simplest nutrition change that leads to rapid fat loss for most men
3. Why training more days per week often produces worse results
4. How two workouts per week can outperform five when done correctly
5. The real role protein plays in fat loss, muscle, energy, and aging
6. How to eat for results while traveling, working long hours, or attending events
7. Why most men fail by overcomplicating fitness instead of simplifying it
8. How your health habits impact your future family and kids more than you think
9. Why coaching and accountability outperform DIY plans and AI programs
10. The exact mindset shift needed to make 2026 your strongest year yet

This episode is for men who are tired of false promises, influencer programs, and restarting every year. If you want a simple, efficient, long-term approach to fitness that fits a real life, start here.

Subscribe for weekly episodes breaking down training, nutrition, mindset, and consistency for desk-working men who want results that last.

00:00 – Welcome to the Generation Fit Podcast

00:19 – How to get into the best shape of your life for 2026

01:38 – Why starting now beats waiting for Monday or January

03:10 – The gap between wanting results and knowing what to do

04:18 – The fastest lifestyle change for fat loss: liquid calories

05:19 – Diet soda, coffee calories, and common nutrition mistakes

07:12 – How cutting soda alone can lead to rapid weight loss

10:00 – Why training five or six days per week backfires

11:01 – The two-day training rule for note-working men

12:01 – How gradual consistency beats motivation every time

14:47 – Why fitness results take longer than most people expect

15:32 – The GPS analogy for coaching, structure, and success

16:42 – Why hiring a coach accelerates results in every area of life

18:37 – The cost of ignoring health while chasing career success

21:38 – Why most men don’t change until a breaking point

24:41 – Protein explained: fat loss, muscle, energy, and aging

26:08 – How much protein men actually need (and why most miss it)

27:22 – Eating high-protein while traveling and at airports

30:02 – Compound lifts vs wasted time in the gym

33:56 – Fitness, fatherhood, and setting the example for your kids

39:58 – The Generation Fit mission and changing the next generation

41:19 – Why doing