5 Fat Loss Mistakes You Need to Avoid in 2026

The Jay Ferruggia Show

Jay Ferruggia

Fitness, Health & Fitness, Nutrition

4.9 • 1.6K Ratings

🗓️ 2 January 2026

⏱️ 27 minutes

🔗️ Recording | iTunes | RSS

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Summary

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint.

Today I'm breaking down 5 common fat loss mistakes you need to avoid in 2026.

I'm also sharing some of the strategies I use to keep my guys lean, strong, and performing their best.

Ready to make this the year you finally build the physique you want?

Start by avoiding these 5 fat loss mistakes...

Why intermittent fasting isn't for you. [2:41]
The one thing you need to eat at every meal. [6:02]
Here's the reality of calories in versus calories out. [8:30]
One of the biggest fat loss misconceptions to avoid. [14:33]
Don't sleep on this crucial factor. [21:14]

Transcript

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0:00.0	You are listening to the J. Faruja show, the podcast that helps high achieving men get
0:10.6	lean and jacked, build an unbreakable mindset, and become the man you're meant to be.
0:19.4	What's up, everybody? Welcome back to the show. Thank you guys so much for tuning in. Happy New Year. Let's dominate 2026 together. Today I want to kick it off with five fat loss mistakes that you need to avoid in 2026, especially if you're over 40. Because once you're over 40, losing fat is not as easy as it used to be. Now, it's certainly no excuse because I have plenty of guys in the 40s, 50s and 60s getting shredded. So please don't use that as an excuse. It's the worst thing in the world when I hear guys. And I used to hear guys when I was younger, when I was in my 20s and my 30s training guys saying wait until you get to my age. I got to their age.
0:56.3	Nothing happened.
0:56.9	I got to their age.
0:57.5	Nothing happened.
0:58.1	I got to hear guys when I was younger, when I was in my 20s and my 30s training guys saying, wait till you get to my age.
0:55.3	I got to their age.
0:56.3	Nothing happened.
0:56.9	I got to their age.
0:57.6	Nothing happened.
0:58.1	I got to their age.
0:58.7	Nothing happened.
0:59.4	I just got leaner.
1:00.2	I got better.
1:00.7	I got stronger.
1:12.2	So don't use that as an excuse. The only thing that I'm saying is you don't have as much leeway where maybe it was a little bit easier for you to go off the rails,
1:19.9	have a drink or two, a few nights a week, have a cheat meal, two, three nights a week, and still stay lean, sleep four hours and still stay lean. Things like that you can't do anymore. You got to
1:25.1	be really dialed in. And also, you just don't recover from drinking as much. You don't recover from shitty sleeps as well, right? You could have four hours of sleep back in your 20s, wake up the next day, feel fantastic, go to the gym, smash it, hit PRs. You could eat junk food back in your 20s, wake up the next day, feel great. Now you eat a junk food meal, wake up the next day. You feel like you had 18 drinks and slept two hours, even if you had no drinks and slept eight hours. It just, you know, those kind of things are what affect you differently. And your recovery does slow down. Now, again, that doesn't mean you can't be stronger than ever. doesn't mean you can't have more muscle than ever and have less body fat than ever.
2:02.6	It's just that you're training, your frequency, your exercise selection, your exercise execution, your order, your volume, your frequency, and your intensity.
2:14.3	They all have to be optimized.
2:16.2	But when we do those things after the
	...

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