In this practical and motivating episode of Big Fellas, Darren and Mark are joined by Harrison Burgess, an online personal trainer who brings a refreshingly realistic approach to weight loss and fitness.

Harrison shares his own powerful transformation story, explaining how he lost 30 kilos and why that lived experience now shapes the way he coaches others. Together, they explore what actually works when it comes to long-term results — focusing on sustainable habits rather than extreme diets or all-or-nothing training plans.

The conversation breaks down the importance of balancing training, nutrition, and mindset, highlighting why small, incremental changes are often far more effective than drastic overhauls. From building a calorie deficit without misery to adopting the identity of someone who trains consistently, this episode is packed with advice men can apply immediately.

This is an essential listen for anyone who wants a grounded, achievable path to better health — one built on patience, consistency, and realistic expectations.

Key Takeaways:

1. Sustainable weight loss comes from gradual lifestyle changes, not extremes.
2. Harrison lost 30 kilos and uses his personal experience to coach effectively.
3. Progress requires patience, consistency, and realistic expectations.
4. Nutrition matters just as much as training, especially maintaining a calorie deficit.
5. Small habit changes are often the most powerful starting point.
6. Adopting the mindset and identity of a “consistent gym-goer” supports long-term success.

You can check out Harrisons Instagram here: https://www.instagram.com/harrison__burgess/

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