In this episode, I explain how to lose 20–30 pounds in 2026 using the 12-10-8-3-2-1 framework, covering calorie targets, daily steps, sleep, strength training, hydration, protein intake, and the accountability systems needed for sustainable fat loss.
Chapters:
00:50 The 12-10-8-3-2-1 Framework Overview
02:42 12 Calories Per Pound
03:29 10,000 Steps Per Day
04:13 8 Hours of Sleep
06:10 3 Strength Training Sessions
08:10 2 Litres of Water
08:50 1g Protein Per Pound
10:07 Why Accountability Makes This Work
12:37 Recap
Next steps:
1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
2) Take our free transformation quiz: https://www.rntfitness.com/transform
Follow RNT Fitness:
Website - http://www.rntfitness.com
LinkedIn - https://uk.linkedin.com/company/rnt-fitness
Instagram - http://www.instagram.com/rnt_fitness
Follow Akash:
LinkedIn - https://uk.linkedin.com/in/akash-vaghela
Instagram - http://www.instagram.com/akashvaghela
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.
Two Guys, Five Rings: Matt, Bowen & The Olympics
Two Guys (Bowen Yang and Matt Rogers). Five Rings (you know, from the Olympics logo). One essential podcast for the 2026 Milan-Cortina Winter Olympics. Bowen Yang (SNL, Wicked) and Matt Rogers (Palm Royale, No Good Deed) of Las Culturistas are back for a second season of Two Guys, Five Rings, a collaboration with NBC Sports and iHeartRadio. In this 15-episode event, Bowen and Matt discuss the top storylines, obsess over Italian culture, and find out what really goes on in the Olympic Village.