It’s early October. And there’s a good chance you haven’t reached the fitness goals you set back in January.
Maybe you’re already writing this year off.
“I’ll start again on January 1.”
But hold on. There are still 11 weeks until Christmas. That’s enough time to make real progress.
And the good news? You don’t need to sacrifice Christmas dinner.
This is a plan I’m following myself. I want to go from 97 kg (214 lbs) to 90 kg (198 lbs). About 15 pounds down by Christmas, without a crash diet or a last-minute scramble.
First pillar: Walk every day.
Walking is a simple way to add movement and burn more calories without adding another hard workout to your week.
Aim for 8,000 to 12,000 steps a day. If you’re far below that now, build up gradually.
Here’s one way to fit the walks in:
- 20 minutes in the morning.
- 10 minutes after each meal.
- 30 minutes in the evening.
Together with your normal daily movement, that can help you get into the target range. Check your step count and adjust as needed.
Walk while you take a call. Walk with your kids.
Second pillar: Lift weights.
The goal is to lose fat while keeping your muscle and strength. Give your body a reason to hold on to them.
Aim for three full-body workouts a week, with a rest day between sessions.
Start with the bigger movements. After warming up, do 2 to 3 working sets of 8 to 12 reps per exercise. Choose a weight you can control, with the final reps feeling challenging.
Here’s a simple two-workout rotation:
Workout A
- Squats
- Rows
- Bench press
- Military press
- Leg extensions
- Biceps curls
Workout B
- Lunges
- Lat pulldowns
- Leg curls
- Chest flyes
- Lateral raises
- Triceps pushdowns
Week 1: A / B / A.
Week 2: B / A / B.
Repeat, and write down your weights and reps so you can see your progress.
Third pillar: Make your meals simple.
I’m not giving everyone the same calorie target. Your needs depend on your body, your activity, and your starting point.
But fat loss does require a calorie deficit: eating fewer calories than you use over time. Whole foods can make that easier. Portions still matter.
My approach is three to four meals a day, with roughly 30 to 50 grams of protein per meal.
Build most of your meals around protein, fruit or vegetables, and a portion of carbs. Leave a little room for foods you enjoy so this is something you can keep doing.
Here’s my shopping list, kept simple:
- Protein: Lean ground beef, eggs, chicken, fish, Greek yogurt, cottage cheese, or whey.
- Carbs: Rice, potatoes, oats, or rice cakes.
- Fruit and vegetables: Bananas, berries, oranges, spinach, carrots, zucchini, or cucumbers.
Pick a few you’ll actually eat. Keep them stocked. Repeat meals you enjoy.
Ground beef with rice and zucchini. Greek yogurt with oats and blueberries. Make your next meal easy to put together before you’re hungry and tired.
What should you expect?
The scale may drop quickly at first. Some of that can be water, rather than fat. After that, progress will fluctuate, so pay attention to your weekly trend instead of judging every morning’s number.
A gradual pace of around 1 to 2 pounds a week is a common guideline, but your results will depend on your starting point and how your body responds. Twenty pounds by Christmas is the upper end of the goal, not a promise.
Ten pounds down, a smaller waist, and a training routine you can keep? That’s a strong finish to the year, too.
So here’s the commitment:
Lift three times a week. Walk every day. Keep your meals simple and your portions in check.
You have 11 weeks to put those habits to work. I’m doing it with you.
Let’s make Christmas dinner our finish line for this first stretch. Sit down with your family, enjoy your food, and feel proud of the work you’ve put in.
One dinner doesn’t erase weeks of consistency.
Put the plan into action
You now have the basics. The next step is putting them into your calendar and following through.
If you want a detailed training plan and tools to track your progress, that’s what 66-DAYS: REBUILD YOUR BODY is for. It’s the program I’m using myself, along with the trackers.
You’ll have a plan to follow and a place to record your workouts, so you can see the work adding up.
Start now, and you have time to complete all 66 days before Christmas.
Get the plan and start your 66 days
Let’s make 2026 a year we followed through.
See you at Christmas dinner.
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