August 13, 2025 • 25 mins
Ready for some unfiltered truth that might just change everything you thought you knew about weight loss? Forget what the fitness industry has been selling you for decades – the gym is not your weight loss solution.
As someone who lost 140 pounds without ever setting foot in a gym, I'm pulling back the curtain on one of the biggest myths keeping millions of people frustrated, broke, and still overweight. The hard reality? You don't have a gym problem; you have a food problem.
Weight loss is fundamentally about energy balance – calories in versus calories out. That grueling 45-minute workout might burn 300-500 calories at best, which is essentially one Starbucks drink or three bites of a muffin. Meanwhile, exercise typically makes you hungrier, leading to "I earned it" eating that erases your entire deficit in minutes. This isn't a willpower issue; it's a flawed strategy issue.
Don't misunderstand – the gym is amazing for cardiovascular health, strength, bone density, and mental wellbeing. But as a fat loss strategy? It's woefully inefficient. Most people use workouts as what I call "sweat washing" – a guilt eraser for poor eating choices that creates a toxic loop of emotional eating, guilt, punishment exercise, and reward eating.
Real, sustainable fat loss happens in the kitchen and on your calendar through consistent food choices, managing your environment, and addressing emotional triggers. The solution isn't more intense workouts but smarter daily habits: walking regularly, fixing your food narrative, building sustainable routines, and mastering the "bounce-back muscle" that helps you recover quickly from inevitable mistakes.
Want proof this works? I shed 140 pounds without gym memberships, starvation, or giving up foods I love – just small, smart choices repeated consistently. This isn't about suffering your way to success; it's about choosing differently, one decision at a time.
Ready to stop spinning your wheels and start seeing real results? Grab my book "Shut Up and Choose" on Amazon, check out my Effortless Weight Loss Academy course at learnshutupandchoose.com, or reach out about coaching. It's time to focus on what actually works.
Lose Weight Without Starving or Obsessing! Learn the simple, no-BS system that helped me lose 140 pounds naturally—no extreme diets, no endless gym hours, just real, sustainable fat loss for real people.
Join the Effortless Weight Loss Academy HERE
Please leave me a review on whatever platform you listen to your podcasts.
Send me questions or comments to Jonathan.Ressler@gmail.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:13):
Hey, welcome back to Shut Up and Choose the podcast
that cuts to the noise and thenonsense and all the bullshit
that the internet and Instagramand TikTok gurus are throwing
your way, telling you how tolose weight when they haven't
lost a fucking pound on theirown.
All a bunch of bullshit.
The diet industry a bunch ofbullshit, and today I'm going to
talk about a topic that's goingto make a lot of influencers, a
(01:36):
lot of people in the fitnessindustry, a lot of people in
general, just piss them off, andI'm looking forward to it.
I promised I was going to dothis episode, I think last week
or the week before, I don'tremember but today I want to
talk about why the gym is atotal fucking waste of your time
if you're trying to lose weight, so, without any further ado,
(01:59):
let's jump into it, right?
So the gym is a myth that'swasting your time.
Let me say it loud and clear incase you didn't hear it you
don't have a gym problem.
You have a food problem.
One of the biggest lies sold bythe fitness industry is this If
you just go to the gymconsistently, the weight will
come off.
That myth has kept millions ofpeople broke, frustrated and
(02:24):
overweight, all while buyingprotein powder and paying for
monthly memberships they barelyever fucking use.
I can't tell you how many gymsI've joined, went to once or
twice, or for a week or two, andnever went back, but I kept
paying for a year or so.
And let me just say this, don'tget me wrong the gym is great.
It improves your cardiovascularhealth, it builds muscle, it
boosts your mental health andhelps you feel strong and
(02:45):
capable.
If you're training forperformance, longevity or sanity
, I'm all for it, but if yourprimary goal is to lose fat, the
gym is one of the leastefficient tools you could be
using.
And here's why Weight loss ismostly about energy balance.
It's the calories you consumeversus the calories you burn.
A hard 45-minute workout mightburn 300, 400, 500 calories max
(03:10):
if you're lucky.
And guess what?
That's three bites of a muffin.
That's one Starbucks drink,that's the difference between
mayo and mustard on a sandwich.
And what happens after yourworkout?
You're starving, right.
You overeat because hey, I'veearned it.
You tell yourself I crushed ittoday.
I deserve that burger.
You just undid your entirecalorie deficit with a single
(03:31):
choice.
That's not a willpower issue,it's a flawed strategy issue,
this obsession with usingexercise as a hammer to fix your
nutrition problem is likemopping the floor while the
faucet's still running.
It looks productive, you feelsweaty, but the room is still
flooding.
The diet industry loves thislie because it keeps you stuck
(03:52):
in a cycle.
Go to the gym, don't seeresults, blame yourself, buy
another program, repeat, repeat,repeat.
Here's the truth.
Fat loss doesn't happen in thegym, it in the kitchen.
On your calendar and in thedecisions you make at 8 pm when
the fridge is calling your name.
The gym isn't bad, but it's notyour weight loss solution, and
(04:13):
until you stop relying on it asone, you're going to keep
spinning your wheels.
I just want to set the recordstraight before going further.
The gym is amazing for what itwas built to do.
It boosts your cardiovascularhealth, strengthens your muscles
and improves bone density,enhances insulin sensitivity and
yeah, it can even do wondersfor your mental health.
(04:33):
You walk out of a workoutfeeling sharper and clearer and
more alive, and it buildssomething few people talk about
enough, and that's discipline.
I hate discipline, but itdefinitely builds discipline.
Showing up consistently,especially when no one's
watching, builds confidence.
It proves to you that you cankeep a promise, and in the world
full of instant gratification,that's a powerful thing.
(04:54):
I'm not anti-gym, I'm justanti-lie, and the lie that we've
been told is this If you wantto lose weight, just exercise
more.
Well, I got bad news for you.
Want to lose weight?
Just exercise more.
Well, I got bad news for you.
That's not how this works.
You can hit the gym everysingle day and still stay fat,
not because you're lazy, notbecause you're broken, but
(05:14):
because you're trying to solvean eating problem with an
exercise solution, and that's amismatch.
Let's break that down for asecond.
Look your body and I'm going toget a little technical here and
I'll be honest, I had to Googlesome of this shit so I
understood it but your bodyburns calories through a few key
processes your basal metabolicrate.
Those are the calories thatyour body needs to keep you
(05:36):
alive, like breathing, thinking,circulating blood, all that
shit.
Then you have your non-exerciseactivity thermogenesis.
I don't even know how to saythat word.
It's called NEAT, the smallstuff walking around the house,
fidgeting, doing chores.
Then you have the thermiceffect of food, which we've
talked about before, which isbasically what it takes to
digest the food you're eating.
And then, of course, exercisethe gym time, the runs, the spin
(05:58):
class Exercise is the smallestpart of that puzzle.
It only accounts for about 5%to 10% of your daily calorie
burn.
Your basal metabolic rate andNEAT they do the heavy lifting.
Neat drops like a rock whenyou're tired, overtrained or
starving from too much exerciseand not enough food.
The gym simply doesn't burnenough to make up for consistent
(06:21):
overeating.
You cannot and will not everoutwork your fork, so let's say
you crush a one-hour workout andburn 400 calories Great job.
Now you grab a smoothieafterwards, that's 350 calories
right back, or you get hungrierlater and you snack more than
usual.
The deficit disappears.
That is what most people don'tunderstand.
(06:43):
Exercise makes you hungrier,more tired and more likely to
compensate.
It doesn't fix late nightsnacking, stress, eating,
emotional binges, eating out ofboredom or eating out of
identity.
You know the shit like?
Oh, I always eat when I watchTV.
It also doesn't fix the storiesin your head about food, the
stuff that lives between yourears, not between the squat rack
(07:03):
.
Most people don't need atreadmill.
They need to stop using food toself-soothe reward, to numb or
to cope.
They need to deal with the realtriggers behind their choices,
and no gym in the world can dothat for you.
So here's what happens instead.
Someone goes to the gym four orfive times a week, but they're
still exhausted.
They don't sleep enough.
They don't eat to fuel.
(07:23):
They eat to feel better.
They spend five hours a weeksweating, but zero hours fixing
their food patterns.
They see no results and theywonder what the fuck is wrong
with me?
And the truth is nothing'swrong with you.
What's wrong is the model thatyou've been handed.
Now again, let's be clear thatgym is not the enemy.
It's a powerful tool for yourhealth.
Strength training improveslongevity, it helps with aging,
(07:47):
it improves insulin sensitivityand builds muscle mass.
I mean it's amazing for yourbrain, but it's not for your
weight loss.
It's not a weight loss plan.
If your goal is to lose fat,your strategy has to start in
the kitchen and in your dailychoices what you put in your
mouth, how you manage yourstress, how you sleep and how
often you pause before automaticbehavior.
(08:09):
That's what drives fat loss.
Working out while ignoring youreating habits is like putting
premium fuel in a car that has aflat tire.
I mean it might run a littlelonger, but it's not going very
far.
So, yes, of course, move yourbody, lift weights, walk,
stretch.
But don't let the gym become adistraction from what really
needs fixing, because weightloss doesn't happen in the
(08:30):
weight room.
It happens when you stopletting food run the show.
So let's cut through thebullshit and get to the truth.
Fat loss is not a gym thing.
It's not even a workout thing.
Fat loss is a math problem and,like any math problem, it
doesn't care about your feelings, your motivation or your
five-day-a-week gym streak.
It cares about what you eat,when you eat and why you eat.
(08:52):
You don't need a six-day-a-weekgym schedule.
You need a system that works inyour real life, one that holds
up on days when you're tired,when you're stressed and the
fridge is calling your name.
Let me be blunt here.
I lost over 140 pounds withoutany gym membership, no trainer,
no burpees, no tracking macros,no secret supplement stack, just
(09:14):
small, smart choices.
I could repeat and repeat andrepeat.
That's what I talk about in mybook, shut Up and Choose.
And that's exactly how I coachpeople when I coach them
one-on-one in a group on how tolose the weight.
This isn't theory, it's realworld weight loss that works for
busy people.
So let's break it down a littlebit further.
(09:34):
You've been told that weightloss is all about movement.
Just get 10,000 steps, justmove more, just exercise harder.
But let me hit you with somemath.
One pound of fat is 3,500calories.
A good workout, let's say itburns 3 to 500 calories if
you're pushing really hard.
So you need to crush like 7 to10 killer workouts to maybe
(09:56):
maybe lose a single pound.
Meanwhile, three slices ofpizza and a glass of wine you've
eaten the pound right back andyou did it in 20 minutes.
This is the part that nobodylikes to tell you.
Weight loss doesn't happen atthe gym.
It happens in the kitchen andon your calendar.
The kitchen is where thechoices are made and the
(10:20):
calendar is where those choicesget locked in or fall apart.
If your week is pure chaos, atotal shit show skipping meals,
late night takeout, no prep,zero structure then it's not
your workout that's failing you,it's your system.
I tell clients that all thetime you don't have a motivation
issue, you have a calendarissue.
If you don't plan ahead, thenyour food is always going to win
(10:41):
, because food is fast, it'semotional and it's everywhere.
You don't need willpower, youneed a strategy.
So what actually creates fatloss?
Well, we all know this, it'seating fewer calories than your
body needs over time.
That's it.
It's not sexy, but it works.
It's choosing foods that keepyou full without making you feel
(11:01):
deprived.
Yeah, I'm saying yes, you caneat the food that you love
deprived.
Yeah, I'm saying yes, you caneat the food that you love,
minimizing those autopilotsnacks and emotional eating that
basically sabotage and totallyfucking destroy your progress.
And the fourth thing islearning the course correct fast
.
When you do things, when youmake a mistake, when things go
sideways, you don't need tostarve and you don't need to
(11:22):
suffer, but you do need to takeownership.
The mistake most people make istrying to work off bad habits
instead of replace them.
They think a workout will undoa weekend binge.
It won't.
They think they can fix thescale by sweating more and you
can't out sweat sabotage.
So let me say this again Realfat loss is in the kitchen and
(11:44):
on your calendar.
That's where success lives.
That's where change happens.
That's where change happens.
That's where your life startsto feel different, not just your
pant size.
You want to get leaner, eatsmarter.
You want to stay leaner, getorganized.
I didn't lose 140 pounds bybecoming a gym rat.
In fact, I never went to thegym one time, as you know.
If you've listened to mypodcast at all, you know that I
(12:06):
never, never, not once went tothe gym.
In my weight loss journey, Ibeeped the horn a few times when
I drove by, but I neveractually went inside.
Actually, that's not true.
Once I got a massage, but otherthan that I didn't go to the
gym.
But I lost about becomingsomeone who didn't let their
schedule or stress control thefood.
I became someone who made a fewgood choices every day until
(12:27):
those decisions added up, andnow I help other people do the
same thing.
So if you're tired of chasingworkouts and still not seeing
results, maybe it's time to stopchasing and start choosing it.
Start looking at the realdrivers of weight loss.
Ask yourself what am I eating?
Why am I eating it?
Is my environment set up tomake better choices easy?
Is my schedule supporting mygoals or sabotaging?
(12:51):
Because if your kitchen ischaos and your week has no
structure, you could have thebest fucking trainer in the
world and it still wouldn'tmatter.
The truth is, the scale doesn'tgive a shit how hard you worked
out, it only cares about whatyou chose to put into your body.
So if you want to lose weightreal, sustainable, no bullshit
weight forget the gym grind.
Start with your fork, startwith your fridge, start with
(13:14):
your calendar.
When you're ready to actuallychange not just try harder,
maybe pick up a copy of my bookand check out my program.
So let's talk about something alittle bit uncomfortable.
The gym actually might bekeeping you stuck, not
physically stuck, but mentallystuck.
See, most people use the gym asa guilt eraser.
They eat like shit all weekend,feel terrible about it, then
(13:36):
punish themselves with a sweatyMonday workout and call it even.
That's not fitness.
That's a cycle of shame, and Icall it sweat washing, your bad
decisions.
Let me say clearly going to thegym does not undo a weekend of
overeating, and yet that's themindset most people are in.
I worked out today, I earnedthat treat, or even worse, I
(13:56):
feel like shit about what I ate,so I need to burn it off.
That's not health.
That's emotional damagedisguised as self-discipline.
Here's the real kicker, right.
Most people gain weight whilegoing to the gym, not because
exercise doesn't work, butbecause their mindset is broken.
They eat the same, they drinkthe same, they binge on the same
stress stacks at night, andthen they wonder why the scale
(14:18):
doesn't move, even thoughthey're crushing it at the gym.
The gym basically becomes a hallpass for bad habits.
It becomes a performance, not atransformation.
Here's the toxic loop thatkeeps everybody stuck.
You eat emotionally, you feellike shit.
You go to the gym all of asudden, now you feel good, you
reward yourself with more foodand you fucking do it again.
(14:38):
It feels like you're doingsomething, it feels productive,
but you're just running incircles, literally and
figuratively.
Working out without changingyour eating habits is like
washing your car during arainstorm.
It's activity, sure, but it'snot progress.
Here's what most coaches won'ttell you.
The gym, honestly, is oftenjust a distraction.
(15:01):
It lets you avoid the real work, the food decisions, the
routines, the mindset shifts.
Why?
Because it's easier to sweatthan to sit with your choices.
It's easier to log a workoutthan admit you eat to numb
stress.
It's easier to post a gymselfie than to track what's
really going on in your body at9 pm when the cravings hit.
That's why the gym isn't savingyou.
(15:23):
It's actually stalling you.
So you know.
I like to point out the problemand give you the solution.
So what's the fix here?
It's to shift your mindset.
Stop using the gym to feelbetter about not doing the real
work.
Start focusing on the thingsthat actually move the needle
your food environment, yourpatterns, your consistency.
The gym is fine, but if you'renot willing to fix the fork,
(15:45):
stop pretending the treadmill isyour solution, because it's not
.
Fat loss isn't about movement,it's about ownership.
So I guess at this point I'vedismantled the gym myth or I
hope I have and the realquestion that you're probably
asking is what should you doinstead if you want to lose fat
and actually keep it off?
So I'm going to break that downfor you no fluffs, no bullshit,
(16:05):
no fad, just the real stuffthat works, even if you're busy,
stressed or sick.
Starting over.
Number one is walk daily.
Yeah, walk.
You don't need CrossFit, youdon't need a spin class, you
need your feet and a pair ofshoes.
Walking is the most underratedfat loss tool on the planet.
(16:25):
Why?
Because it's low stress, itdoesn't spike your hunger, it
burns fat, it clears your mindand it gives you momentum.
You know what's better thanthat 60-minute hit class?
You never actually do A20-minute walk that you do every
day.
Walking doesn't drain yourwillpower, it doesn't wreck your
joints and it doesn't come witha complicated schedule.
You can walk when you're mad,when you're tired, when you're
bored or when you're cravingsomething you shouldn't eat.
(16:47):
It's not sexy, but it works andit stacks.
You do it daily and suddenlyyou're not just moving more,
you're proving to yourself thatyou can follow through.
Second thing is fix your foodnarrative.
It's simple.
You're not just eating calories, you're reinforcing beliefs.
What do you eat?
When do you eat?
What are you really trying tofix with that snack?
(17:10):
Until you get honest aboutthose answers, you'll keep
repeating that same loop thatovereat, feel guilty, restrict,
binge, repeat it's just the wayit is.
So start with the story thatyou're actually telling yourself
.
If you're constantly saying I'mjust an emotional eater, I have
no self-control at night,you're programming yourself to
keep being that person.
Believe me, I know, I did itfor 59 years.
(17:31):
So change the language you talkto yourself in.
Instead, say something like I'mlearning to eat in alignment
with my goals, or I'm the kindof person who stops when I'm
satisfied.
You don't need a new diet here.
You need a new script.
The third thing I want you to dois build habits at scale.
I promise you this game is notintensity, it's consistency.
(17:52):
You don't win this battle bydoing more.
You win this by doing what youcan on your worst day.
So ask yourself what are thehabits I can do when everything
fucking sucks?
Here's like your baselineHydration.
I mean drink water every day,no exception, more water than
you think you need.
There's all kinds of numbersout there.
(18:14):
I say just drink more waterthan you want to.
Second thing is sleep.
Guard it like your life dependson it, because the truth is it
kind of does.
You got to change your self talk.
Start noticing your internaldialogue.
You can't change your body withthe same voice that broke it.
I promise you that If you'retelling yourself that you're an
emotional leader, that you can'tdo this, then you're right.
You can't.
You're an emotional leader andyou can't Change the script.
(18:37):
Change the self-talk and thenset some boundaries.
So say no to people and placesand situations that constantly
derail you.
You don't owe anybody yourprogress.
When you build habits that fitinside of real life, even your
most stressful, exhausted,emotionally shit days, you
finally stop falling off,because there's nothing to fall
off from, it's just life andyour plan still works.
(19:00):
And, of course, as I tell youall the time, learn to bounce
back fast.
This is the part that no onereally teaches you.
Everyone's obsessed withmotivation and discipline and
getting started, but the trutheveryone messes up, everyone
fucks up.
It, just it happens.
What separates the people wholose weight and keep it up from
the ones who stay stuck isn'tperfection, it's recovery.
The bounce back muscle is themost important muscle in weight
(19:24):
loss.
Make a bad choice.
Cool, big deal, own it, don'tspiral.
Your next move Drink some water, take a walk and make the next
meal better.
That's it.
No punishment.
No, all or nothing.
No, I'll start Monday.
Just bounce back fast.
The faster you bounce back, theless damage that gets done.
Eventually, bouncing backbecomes your second nature.
(19:44):
You don't need to stay perfect,you just need to stay in motion
.
So here, don't, don't, don't,do this.
Don't spend 90 minutes at thegym and call it winning if
you're still binging at night.
Don't tell yourself one bitewon't hurt if you're saying that
like 12 times a day.
Don't wait for the perfect timeto start, because here's the
bad news there isn't one, so dothis instead.
(20:06):
Walk every day whatever that isAn extra hundred steps.
Park further away in theparking lot, whatever.
Get more walking in every day.
Fix your internal script.
Build habits that will surviveeven your worst, your shit days,
and then master the bounce backmuscle.
That's how I lost 140 poundswithout a single gym membership,
without starving myself andwithout giving up the foods that
(20:28):
I love.
I ate donuts.
I ate Costco hot dogs.
I ate all this shit thateveryone would tell you is
terrible for you, and I stilllost 140 pounds in just a little
bit over a year.
So you don't need to suffer yourway to success.
You need to learn to choosedifferently, one small, smart
choice at a time.
So, if we're going to strip itdown to just the truth, you
(20:51):
don't need to crush yourself inthe gym to lose weight.
You don't need a personaltrainer screaming at you.
You don't need 5 am workouts.
You don't need to earn yourfood or burn off your weekend.
What you do need small, smartchoices, repeated relentlessly,
because fat loss isn't apunishment game.
It's a pattern game.
You didn't gain the weightbecause you skipped the gym.
(21:13):
You gained it because ofrepeated food choices, unmanaged
stress, late night snacking andthe stories you told yourself
while you were doing it.
That's not judgment, that'sjust reality.
So here's the real shift Letthe gym be a bonus, but
definitely not the strategy.
Use it to feel better, to sleepbetter, to boost your mood, to
(21:35):
improve your heart health, butstop pretending it's a fix for
fat loss, because it's not.
If your goal is weight loss, youneed to focus on your plate
what, when and why you eat, yourpatterns, the habits that run
on autopilot when no one'swatching, and your bounce back,
how quickly you reset afterfucking up.
You want results.
That's where they live underthe squat rack.
And listen, I'm not anti-gym,I'm just anti-bullshit.
(21:57):
I'm against wasting time,energy and hope on something
that won't move the needle ifyou haven't fixed the foundation
.
I've worked with high performers, executives, parents,
entrepreneurs, the busy peopleon the planet.
I've watched them lose 20, 50,100, more than 100 pounds
without ever going to the gym,without one single gym session.
Why?
(22:17):
Because they finally focused onthe right things.
They stopped using the gym as aguilt eraser, they stopped
chasing burn and started chasingbetter choices, and they
stopped starting over everyMonday and started mastering the
middle.
That's what changes everything.
So, if you're tired of spinningyour wheels, if you've done
feeling like a failure everytime the gym doesn't fix your
(22:39):
weight, if you're ready to stoprelying on punishment and start
using power, then good, you'refinally free to stop doing what
doesn't work, which is the gym,and start doing what does,
because this isn't about beingperfect.
It's about being honest andthen choosing differently.
One choice at a time, onebounce back at a time.
Let the gym serve your health,let your choices drive your
(23:01):
weight loss.
You don't need a six-pack.
You need a plan that works onyour worst day.
And this that's the plan.
That's how you get it done, andthat's what I have to say about
the gym.
I'm sure there are gonna be allkinds of fitness gurus
listening to this thing and tellme how wrong I am, but the
reality is they all know it'sthe fucking truth.
Speaker 1 (23:21):
You're not losing weight in the gym.
Speaker 2 (23:23):
It's great for other things, but that's not where
weight loss is happening.
So if you wanna read more aboutmy 140 pound weight loss
journey, you can get my book onAmazon.
It's called Shut Up and Choose.
We're an Amazon bestseller.
People love it.
You can read it in a couplehours.
It's changed a lot of lives.
It's one of the things I'm mostproud of.
I also have a video course.
It's called the EffortlessWeight Loss Academy.
If you're more of a visuallearner, it dives deep into the
(23:45):
mindset and what it takes tolose weight.
You can get that atlearnshutupandchoosecom.
That's learnshutupandchoosecom.
I also offer group andone-on-one coaching.
I got a bunch of stuff.
But anyway, if you're a highachiever, if you're like lazy
sack of shit, I'm not reallythat interested in working.
But if you're a high achiever,if you really want to lose
weight, you want to do it once,you want to do it the last time,
(24:08):
you want to do it permanently,then send me a DM on Instagram.
Go to my website,JonathanWrestlercom.
You can learn all about myphilosophy.
You can see before and afterpictures.
You'll pretty much learneverything you need to learn at
that site.
If you're interested, reach out.
If not, stay fat.
That's all up to you.
Bottom line is all this talkabout the gym being a waste of
(24:29):
time.
I know it's going to pisspeople off, but people don't
like to hear the truth.
The diet industry is built onscammers and scams.
So the reality is you hold thepower.
You have the choice.
You have the power to lose theweight, to burn the fat and to
really change your life.
The only thing left now to dois to shut up and choose.
Speaker 1 (24:47):
You've been listening to Shut Up and Choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what?
(25:08):
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did make sure to like,rate and review.
We'll be back soon, but in themeantime, find jonathan on
instagram at jonathan wrestlerboca raton.
Until next time, shut up andchoose.
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:13):
Hey, welcome back to Shut Up and Choose the podcast
that cuts to the noise and thenonsense and all the bullshit
that the internet and Instagramand TikTok gurus are throwing
your way, telling you how tolose weight when they haven't
lost a fucking pound on theirown.
All a bunch of bullshit.
The diet industry a bunch ofbullshit, and today I'm going to
talk about a topic that's goingto make a lot of influencers, a
(01:36):
lot of people in the fitnessindustry, a lot of people in
general, just piss them off, andI'm looking forward to it.
I promised I was going to dothis episode, I think last week
or the week before, I don'tremember but today I want to
talk about why the gym is atotal fucking waste of your time
if you're trying to lose weight, so, without any further ado,
(01:59):
let's jump into it, right?
So the gym is a myth that'swasting your time.
Let me say it loud and clear incase you didn't hear it you
don't have a gym problem.
You have a food problem.
One of the biggest lies sold bythe fitness industry is this If
you just go to the gymconsistently, the weight will
come off.
That myth has kept millions ofpeople broke, frustrated and
(02:24):
overweight, all while buyingprotein powder and paying for
monthly memberships they barelyever fucking use.
I can't tell you how many gymsI've joined, went to once or
twice, or for a week or two, andnever went back, but I kept
paying for a year or so.
And let me just say this, don'tget me wrong the gym is great.
It improves your cardiovascularhealth, it builds muscle, it
boosts your mental health andhelps you feel strong and
(02:45):
capable.
If you're training forperformance, longevity or sanity
, I'm all for it, but if yourprimary goal is to lose fat, the
gym is one of the leastefficient tools you could be
using.
And here's why Weight loss ismostly about energy balance.
It's the calories you consumeversus the calories you burn.
A hard 45-minute workout mightburn 300, 400, 500 calories max
(03:10):
if you're lucky.
And guess what?
That's three bites of a muffin.
That's one Starbucks drink,that's the difference between
mayo and mustard on a sandwich.
And what happens after yourworkout?
You're starving, right.
You overeat because hey, I'veearned it.
You tell yourself I crushed ittoday.
I deserve that burger.
You just undid your entirecalorie deficit with a single
(03:31):
choice.
That's not a willpower issue,it's a flawed strategy issue,
this obsession with usingexercise as a hammer to fix your
nutrition problem is likemopping the floor while the
faucet's still running.
It looks productive, you feelsweaty, but the room is still
flooding.
The diet industry loves thislie because it keeps you stuck
(03:52):
in a cycle.
Go to the gym, don't seeresults, blame yourself, buy
another program, repeat, repeat,repeat.
Here's the truth.
Fat loss doesn't happen in thegym, it in the kitchen.
On your calendar and in thedecisions you make at 8 pm when
the fridge is calling your name.
The gym isn't bad, but it's notyour weight loss solution, and
(04:13):
until you stop relying on it asone, you're going to keep
spinning your wheels.
I just want to set the recordstraight before going further.
The gym is amazing for what itwas built to do.
It boosts your cardiovascularhealth, strengthens your muscles
and improves bone density,enhances insulin sensitivity and
yeah, it can even do wondersfor your mental health.
(04:33):
You walk out of a workoutfeeling sharper and clearer and
more alive, and it buildssomething few people talk about
enough, and that's discipline.
I hate discipline, but itdefinitely builds discipline.
Showing up consistently,especially when no one's
watching, builds confidence.
It proves to you that you cankeep a promise, and in the world
full of instant gratification,that's a powerful thing.
(04:54):
I'm not anti-gym, I'm justanti-lie, and the lie that we've
been told is this If you wantto lose weight, just exercise
more.
Well, I got bad news for you.
Want to lose weight?
Just exercise more.
Well, I got bad news for you.
That's not how this works.
You can hit the gym everysingle day and still stay fat,
not because you're lazy, notbecause you're broken, but
(05:14):
because you're trying to solvean eating problem with an
exercise solution, and that's amismatch.
Let's break that down for asecond.
Look your body and I'm going toget a little technical here and
I'll be honest, I had to Googlesome of this shit so I
understood it but your bodyburns calories through a few key
processes your basal metabolicrate.
Those are the calories thatyour body needs to keep you
(05:36):
alive, like breathing, thinking,circulating blood, all that
shit.
Then you have your non-exerciseactivity thermogenesis.
I don't even know how to saythat word.
It's called NEAT, the smallstuff walking around the house,
fidgeting, doing chores.
Then you have the thermiceffect of food, which we've
talked about before, which isbasically what it takes to
digest the food you're eating.
And then, of course, exercisethe gym time, the runs, the spin
(05:58):
class Exercise is the smallestpart of that puzzle.
It only accounts for about 5%to 10% of your daily calorie
burn.
Your basal metabolic rate andNEAT they do the heavy lifting.
Neat drops like a rock whenyou're tired, overtrained or
starving from too much exerciseand not enough food.
The gym simply doesn't burnenough to make up for consistent
(06:21):
overeating.
You cannot and will not everoutwork your fork, so let's say
you crush a one-hour workout andburn 400 calories Great job.
Now you grab a smoothieafterwards, that's 350 calories
right back, or you get hungrierlater and you snack more than
usual.
The deficit disappears.
That is what most people don'tunderstand.
(06:43):
Exercise makes you hungrier,more tired and more likely to
compensate.
It doesn't fix late nightsnacking, stress, eating,
emotional binges, eating out ofboredom or eating out of
identity.
You know the shit like?
Oh, I always eat when I watchTV.
It also doesn't fix the storiesin your head about food, the
stuff that lives between yourears, not between the squat rack
(07:03):
.
Most people don't need atreadmill.
They need to stop using food toself-soothe reward, to numb or
to cope.
They need to deal with the realtriggers behind their choices,
and no gym in the world can dothat for you.
So here's what happens instead.
Someone goes to the gym four orfive times a week, but they're
still exhausted.
They don't sleep enough.
They don't eat to fuel.
(07:23):
They eat to feel better.
They spend five hours a weeksweating, but zero hours fixing
their food patterns.
They see no results and theywonder what the fuck is wrong
with me?
And the truth is nothing'swrong with you.
What's wrong is the model thatyou've been handed.
Now again, let's be clear thatgym is not the enemy.
It's a powerful tool for yourhealth.
Strength training improveslongevity, it helps with aging,
(07:47):
it improves insulin sensitivityand builds muscle mass.
I mean it's amazing for yourbrain, but it's not for your
weight loss.
It's not a weight loss plan.
If your goal is to lose fat,your strategy has to start in
the kitchen and in your dailychoices what you put in your
mouth, how you manage yourstress, how you sleep and how
often you pause before automaticbehavior.
(08:09):
That's what drives fat loss.
Working out while ignoring youreating habits is like putting
premium fuel in a car that has aflat tire.
I mean it might run a littlelonger, but it's not going very
far.
So, yes, of course, move yourbody, lift weights, walk,
stretch.
But don't let the gym become adistraction from what really
needs fixing, because weightloss doesn't happen in the
(08:30):
weight room.
It happens when you stopletting food run the show.
So let's cut through thebullshit and get to the truth.
Fat loss is not a gym thing.
It's not even a workout thing.
Fat loss is a math problem and,like any math problem, it
doesn't care about your feelings, your motivation or your
five-day-a-week gym streak.
It cares about what you eat,when you eat and why you eat.
(08:52):
You don't need a six-day-a-weekgym schedule.
You need a system that works inyour real life, one that holds
up on days when you're tired,when you're stressed and the
fridge is calling your name.
Let me be blunt here.
I lost over 140 pounds withoutany gym membership, no trainer,
no burpees, no tracking macros,no secret supplement stack, just
(09:14):
small, smart choices.
I could repeat and repeat andrepeat.
That's what I talk about in mybook, shut Up and Choose.
And that's exactly how I coachpeople when I coach them
one-on-one in a group on how tolose the weight.
This isn't theory, it's realworld weight loss that works for
busy people.
So let's break it down a littlebit further.
(09:34):
You've been told that weightloss is all about movement.
Just get 10,000 steps, justmove more, just exercise harder.
But let me hit you with somemath.
One pound of fat is 3,500calories.
A good workout, let's say itburns 3 to 500 calories if
you're pushing really hard.
So you need to crush like 7 to10 killer workouts to maybe
(09:56):
maybe lose a single pound.
Meanwhile, three slices ofpizza and a glass of wine you've
eaten the pound right back andyou did it in 20 minutes.
This is the part that nobodylikes to tell you.
Weight loss doesn't happen atthe gym.
It happens in the kitchen andon your calendar.
The kitchen is where thechoices are made and the
(10:20):
calendar is where those choicesget locked in or fall apart.
If your week is pure chaos, atotal shit show skipping meals,
late night takeout, no prep,zero structure then it's not
your workout that's failing you,it's your system.
I tell clients that all thetime you don't have a motivation
issue, you have a calendarissue.
If you don't plan ahead, thenyour food is always going to win
(10:41):
, because food is fast, it'semotional and it's everywhere.
You don't need willpower, youneed a strategy.
So what actually creates fatloss?
Well, we all know this, it'seating fewer calories than your
body needs over time.
That's it.
It's not sexy, but it works.
It's choosing foods that keepyou full without making you feel
(11:01):
deprived.
Yeah, I'm saying yes, you caneat the food that you love
deprived.
Yeah, I'm saying yes, you caneat the food that you love,
minimizing those autopilotsnacks and emotional eating that
basically sabotage and totallyfucking destroy your progress.
And the fourth thing islearning the course correct fast
.
When you do things, when youmake a mistake, when things go
sideways, you don't need tostarve and you don't need to
(11:22):
suffer, but you do need to takeownership.
The mistake most people make istrying to work off bad habits
instead of replace them.
They think a workout will undoa weekend binge.
It won't.
They think they can fix thescale by sweating more and you
can't out sweat sabotage.
So let me say this again Realfat loss is in the kitchen and
(11:44):
on your calendar.
That's where success lives.
That's where change happens.
That's where change happens.
That's where your life startsto feel different, not just your
pant size.
You want to get leaner, eatsmarter.
You want to stay leaner, getorganized.
I didn't lose 140 pounds bybecoming a gym rat.
In fact, I never went to thegym one time, as you know.
If you've listened to mypodcast at all, you know that I
(12:06):
never, never, not once went tothe gym.
In my weight loss journey, Ibeeped the horn a few times when
I drove by, but I neveractually went inside.
Actually, that's not true.
Once I got a massage, but otherthan that I didn't go to the
gym.
But I lost about becomingsomeone who didn't let their
schedule or stress control thefood.
I became someone who made a fewgood choices every day until
(12:27):
those decisions added up, andnow I help other people do the
same thing.
So if you're tired of chasingworkouts and still not seeing
results, maybe it's time to stopchasing and start choosing it.
Start looking at the realdrivers of weight loss.
Ask yourself what am I eating?
Why am I eating it?
Is my environment set up tomake better choices easy?
Is my schedule supporting mygoals or sabotaging?
(12:51):
Because if your kitchen ischaos and your week has no
structure, you could have thebest fucking trainer in the
world and it still wouldn'tmatter.
The truth is, the scale doesn'tgive a shit how hard you worked
out, it only cares about whatyou chose to put into your body.
So if you want to lose weightreal, sustainable, no bullshit
weight forget the gym grind.
Start with your fork, startwith your fridge, start with
(13:14):
your calendar.
When you're ready to actuallychange not just try harder,
maybe pick up a copy of my bookand check out my program.
So let's talk about something alittle bit uncomfortable.
The gym actually might bekeeping you stuck, not
physically stuck, but mentallystuck.
See, most people use the gym asa guilt eraser.
They eat like shit all weekend,feel terrible about it, then
(13:36):
punish themselves with a sweatyMonday workout and call it even.
That's not fitness.
That's a cycle of shame, and Icall it sweat washing, your bad
decisions.
Let me say clearly going to thegym does not undo a weekend of
overeating, and yet that's themindset most people are in.
I worked out today, I earnedthat treat, or even worse, I
(13:56):
feel like shit about what I ate,so I need to burn it off.
That's not health.
That's emotional damagedisguised as self-discipline.
Here's the real kicker, right.
Most people gain weight whilegoing to the gym, not because
exercise doesn't work, butbecause their mindset is broken.
They eat the same, they drinkthe same, they binge on the same
stress stacks at night, andthen they wonder why the scale
(14:18):
doesn't move, even thoughthey're crushing it at the gym.
The gym basically becomes a hallpass for bad habits.
It becomes a performance, not atransformation.
Here's the toxic loop thatkeeps everybody stuck.
You eat emotionally, you feellike shit.
You go to the gym all of asudden, now you feel good, you
reward yourself with more foodand you fucking do it again.
(14:38):
It feels like you're doingsomething, it feels productive,
but you're just running incircles, literally and
figuratively.
Working out without changingyour eating habits is like
washing your car during arainstorm.
It's activity, sure, but it'snot progress.
Here's what most coaches won'ttell you.
The gym, honestly, is oftenjust a distraction.
(15:01):
It lets you avoid the real work, the food decisions, the
routines, the mindset shifts.
Why?
Because it's easier to sweatthan to sit with your choices.
It's easier to log a workoutthan admit you eat to numb
stress.
It's easier to post a gymselfie than to track what's
really going on in your body at9 pm when the cravings hit.
That's why the gym isn't savingyou.
(15:23):
It's actually stalling you.
So you know.
I like to point out the problemand give you the solution.
So what's the fix here?
It's to shift your mindset.
Stop using the gym to feelbetter about not doing the real
work.
Start focusing on the thingsthat actually move the needle
your food environment, yourpatterns, your consistency.
The gym is fine, but if you'renot willing to fix the fork,
(15:45):
stop pretending the treadmill isyour solution, because it's not
.
Fat loss isn't about movement,it's about ownership.
So I guess at this point I'vedismantled the gym myth or I
hope I have and the realquestion that you're probably
asking is what should you doinstead if you want to lose fat
and actually keep it off?
So I'm going to break that downfor you no fluffs, no bullshit,
(16:05):
no fad, just the real stuffthat works, even if you're busy,
stressed or sick.
Starting over.
Number one is walk daily.
Yeah, walk.
You don't need CrossFit, youdon't need a spin class, you
need your feet and a pair ofshoes.
Walking is the most underratedfat loss tool on the planet.
(16:25):
Why?
Because it's low stress, itdoesn't spike your hunger, it
burns fat, it clears your mindand it gives you momentum.
You know what's better thanthat 60-minute hit class?
You never actually do A20-minute walk that you do every
day.
Walking doesn't drain yourwillpower, it doesn't wreck your
joints and it doesn't come witha complicated schedule.
You can walk when you're mad,when you're tired, when you're
bored or when you're cravingsomething you shouldn't eat.
(16:47):
It's not sexy, but it works andit stacks.
You do it daily and suddenlyyou're not just moving more,
you're proving to yourself thatyou can follow through.
Second thing is fix your foodnarrative.
It's simple.
You're not just eating calories, you're reinforcing beliefs.
What do you eat?
When do you eat?
What are you really trying tofix with that snack?
(17:10):
Until you get honest aboutthose answers, you'll keep
repeating that same loop thatovereat, feel guilty, restrict,
binge, repeat it's just the wayit is.
So start with the story thatyou're actually telling yourself
.
If you're constantly saying I'mjust an emotional eater, I have
no self-control at night,you're programming yourself to
keep being that person.
Believe me, I know, I did itfor 59 years.
(17:31):
So change the language you talkto yourself in.
Instead, say something like I'mlearning to eat in alignment
with my goals, or I'm the kindof person who stops when I'm
satisfied.
You don't need a new diet here.
You need a new script.
The third thing I want you to dois build habits at scale.
I promise you this game is notintensity, it's consistency.
(17:52):
You don't win this battle bydoing more.
You win this by doing what youcan on your worst day.
So ask yourself what are thehabits I can do when everything
fucking sucks?
Here's like your baselineHydration.
I mean drink water every day,no exception, more water than
you think you need.
There's all kinds of numbersout there.
(18:14):
I say just drink more waterthan you want to.
Second thing is sleep.
Guard it like your life dependson it, because the truth is it
kind of does.
You got to change your self talk.
Start noticing your internaldialogue.
You can't change your body withthe same voice that broke it.
I promise you that If you'retelling yourself that you're an
emotional leader, that you can'tdo this, then you're right.
You can't.
You're an emotional leader andyou can't Change the script.
(18:37):
Change the self-talk and thenset some boundaries.
So say no to people and placesand situations that constantly
derail you.
You don't owe anybody yourprogress.
When you build habits that fitinside of real life, even your
most stressful, exhausted,emotionally shit days, you
finally stop falling off,because there's nothing to fall
off from, it's just life andyour plan still works.
(19:00):
And, of course, as I tell youall the time, learn to bounce
back fast.
This is the part that no onereally teaches you.
Everyone's obsessed withmotivation and discipline and
getting started, but the trutheveryone messes up, everyone
fucks up.
It, just it happens.
What separates the people wholose weight and keep it up from
the ones who stay stuck isn'tperfection, it's recovery.
The bounce back muscle is themost important muscle in weight
(19:24):
loss.
Make a bad choice.
Cool, big deal, own it, don'tspiral.
Your next move Drink some water, take a walk and make the next
meal better.
That's it.
No punishment.
No, all or nothing.
No, I'll start Monday.
Just bounce back fast.
The faster you bounce back, theless damage that gets done.
Eventually, bouncing backbecomes your second nature.
(19:44):
You don't need to stay perfect,you just need to stay in motion
.
So here, don't, don't, don't,do this.
Don't spend 90 minutes at thegym and call it winning if
you're still binging at night.
Don't tell yourself one bitewon't hurt if you're saying that
like 12 times a day.
Don't wait for the perfect timeto start, because here's the
bad news there isn't one, so dothis instead.
(20:06):
Walk every day whatever that isAn extra hundred steps.
Park further away in theparking lot, whatever.
Get more walking in every day.
Fix your internal script.
Build habits that will surviveeven your worst, your shit days,
and then master the bounce backmuscle.
That's how I lost 140 poundswithout a single gym membership,
without starving myself andwithout giving up the foods that
(20:28):
I love.
I ate donuts.
I ate Costco hot dogs.
I ate all this shit thateveryone would tell you is
terrible for you, and I stilllost 140 pounds in just a little
bit over a year.
So you don't need to suffer yourway to success.
You need to learn to choosedifferently, one small, smart
choice at a time.
So, if we're going to strip itdown to just the truth, you
(20:51):
don't need to crush yourself inthe gym to lose weight.
You don't need a personaltrainer screaming at you.
You don't need 5 am workouts.
You don't need to earn yourfood or burn off your weekend.
What you do need small, smartchoices, repeated relentlessly,
because fat loss isn't apunishment game.
It's a pattern game.
You didn't gain the weightbecause you skipped the gym.
(21:13):
You gained it because ofrepeated food choices, unmanaged
stress, late night snacking andthe stories you told yourself
while you were doing it.
That's not judgment, that'sjust reality.
So here's the real shift Letthe gym be a bonus, but
definitely not the strategy.
Use it to feel better, to sleepbetter, to boost your mood, to
(21:35):
improve your heart health, butstop pretending it's a fix for
fat loss, because it's not.
If your goal is weight loss, youneed to focus on your plate
what, when and why you eat, yourpatterns, the habits that run
on autopilot when no one'swatching, and your bounce back,
how quickly you reset afterfucking up.
You want results.
That's where they live underthe squat rack.
And listen, I'm not anti-gym,I'm just anti-bullshit.
(21:57):
I'm against wasting time,energy and hope on something
that won't move the needle ifyou haven't fixed the foundation
.
I've worked with high performers, executives, parents,
entrepreneurs, the busy peopleon the planet.
I've watched them lose 20, 50,100, more than 100 pounds
without ever going to the gym,without one single gym session.
Why?
(22:17):
Because they finally focused onthe right things.
They stopped using the gym as aguilt eraser, they stopped
chasing burn and started chasingbetter choices, and they
stopped starting over everyMonday and started mastering the
middle.
That's what changes everything.
So, if you're tired of spinningyour wheels, if you've done
feeling like a failure everytime the gym doesn't fix your
(22:39):
weight, if you're ready to stoprelying on punishment and start
using power, then good, you'refinally free to stop doing what
doesn't work, which is the gym,and start doing what does,
because this isn't about beingperfect.
It's about being honest andthen choosing differently.
One choice at a time, onebounce back at a time.
Let the gym serve your health,let your choices drive your
(23:01):
weight loss.
You don't need a six-pack.
You need a plan that works onyour worst day.
And this that's the plan.
That's how you get it done, andthat's what I have to say about
the gym.
I'm sure there are gonna be allkinds of fitness gurus
listening to this thing and tellme how wrong I am, but the
reality is they all know it'sthe fucking truth.
Speaker 1 (23:21):
You're not losing weight in the gym.
Speaker 2 (23:23):
It's great for other things, but that's not where
weight loss is happening.
So if you wanna read more aboutmy 140 pound weight loss
journey, you can get my book onAmazon.
It's called Shut Up and Choose.
We're an Amazon bestseller.
People love it.
You can read it in a couplehours.
It's changed a lot of lives.
It's one of the things I'm mostproud of.
I also have a video course.
It's called the EffortlessWeight Loss Academy.
If you're more of a visuallearner, it dives deep into the
(23:45):
mindset and what it takes tolose weight.
You can get that atlearnshutupandchoosecom.
That's learnshutupandchoosecom.
I also offer group andone-on-one coaching.
I got a bunch of stuff.
But anyway, if you're a highachiever, if you're like lazy
sack of shit, I'm not reallythat interested in working.
But if you're a high achiever,if you really want to lose
weight, you want to do it once,you want to do it the last time,
(24:08):
you want to do it permanently,then send me a DM on Instagram.
Go to my website,JonathanWrestlercom.
You can learn all about myphilosophy.
You can see before and afterpictures.
You'll pretty much learneverything you need to learn at
that site.
If you're interested, reach out.
If not, stay fat.
That's all up to you.
Bottom line is all this talkabout the gym being a waste of
(24:29):
time.
I know it's going to pisspeople off, but people don't
like to hear the truth.
The diet industry is built onscammers and scams.
So the reality is you hold thepower.
You have the choice.
You have the power to lose theweight, to burn the fat and to
really change your life.
The only thing left now to dois to shut up and choose.
Speaker 1 (24:47):
You've been listening to Shut Up and Choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what?
(25:08):
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did make sure to like,rate and review.
We'll be back soon, but in themeantime, find jonathan on
instagram at jonathan wrestlerboca raton.
Until next time, shut up andchoose.
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