The Zero Cardio Fat Loss Plan

Ever opened the cabinet and just grabbed whatever was there? Of course - and it doesn't always mean you've failed to plan. It might just be a clue that your system needs an upgrade - and getting 80% of the way there instead of 100% can help you work with the chaos instead of fighting against it. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free

A client wants to lose 15 pounds in 12 weeks, and Marcus gives surprising advice: cut the cardio. In this episode, we lay out the exact order of operations for repeatable fat loss for busy people in a pyramid-shaped plan — and how most waste effort in all the wrong areas. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Sponsored by TPL: https://athlete.transparentlabs.com/marcus7 Code: MARCUS for 10% off Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Our world is engineered for comfort — food delivered to your door, endless entertainment at your fingertips, and now drugs that make weight loss effortless. But who really benefits when every friction point gets removed? We make the case for choosing the harder path: movement, strength, and taking back ownership of your health before the food, entertainment, and pharmaceutical industries do it for you. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT drinklmnt.com/marcusfilly

Healthcare used to be simple: you trusted your doctor, and they guided you. Now we're bombarded with direct-to-consumer treatments, online prescription services, and buzzy compounds like peptides — some promising, some overhyped, most confusing. In this episode, we cut through the noise, explain what peptides actually are, and lay out a framework for making smart decisions: get your bloodwork, nail the fundamentals first, and find someone you trust to help you navigate the rest. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

The fitness habits our parents modeled came with an unspoken goal: get smaller. In this episode, we look back at the diets and workout trends we grew up around, and talk honestly about what we're choosing to model instead - strength, protein, and a relationship with food that isn't about punishment. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Look good, move well - try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

A vulnerable discussion on why nutrition can feel isolating and exhausting, especially when past success came with trade-offs. We talk about resistance to tracking, redefining balance, and building a system that includes pleasure, support, and progress. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free SPONSOR: LMNT drinklmnt.com/marcusfilly Try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Body fat percentage dominates fitness conversations, even though it mostly rewards weight loss and aesthetics. We dig into FFMI (Fat Free Mass Index) and why prioritizing muscle mass reframes success toward long-term performance, resilience, and real health. Get our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free Try Functional Bodybuilding free with a 2 week trial of my Persist training program: https://functional-bodybuilding.com/persist/

Today we challenge whether prioritizing longevity and "just staying healthy" is masking your fear of failure - and why aiming a little higher might be the most longevity-friendly move of all. Our "Built NOT Burnt Blueprint" - https://functional-bodybuilding.com/free  

If you succeed at 100% of your program, you're probably not being challenged enough.

Hot take: training around pain is more necessary than we might think. Here's how to do it so you get better, not worse.