If you’ve been consistently working out, eating relatively well, and still feel like your results are just... okay, this episode is for you.

Because the truth is, there’s a major difference between the habits of someone who wants to change and someone who actually gets elite-level results. And today, I’m going to walk you through the five exact habits that separate our most successful 10WT Elite clients from everyone else.

These habits are simple, but not easy. They require a level of consistency and intentionality that most people never commit to. But if you do? You’ll radically change your body composition, performance, and confidence.

Let’s break them down.

Habit 1: Working Out 6 Days a Week

When you’re in the 10WT Elite, we train five days a week together — but I encourage people to go for six. This six-day structure is built to hit all the pillars of fitness: strength, cardio, muscular endurance, core, and recovery.

A typical week might look like this: full body on Monday, lower body Tuesday, cardio/core on Wednesday, upper body Thursday, personal training day Friday (where clients get to focus on their biggest goal areas), and one longer, low-intensity cardio session over the weekend — think walking, hiking, or biking.

Four days of resistance training. Two days of cardio. This structure hits everything, keeps the body adapting, and maximizes fat loss while building lean muscle.

Habit 2: Eating in a Caloric Deficit — With Precision

If your goal is fat loss, there’s no getting around the need to be in a caloric deficit. But it has to be the right deficit.

For our Elite clients, I calculate their TDEE — total daily energy expenditure — and then build a plan that puts them in a deficit of 300–600 calories per day, depending on their starting point and goals. That’s enough to see progress without losing muscle or tanking energy.

From there, we figure out their protein needs, plug in carbs and fats based on preferences, and build a practical meal plan that actually fits their life. And here's the thing: a big part of this process is learning to get comfortable with hunger again. Not starving. Not depriving. Just understanding that a little hunger is normal — and not an emergency.

Habit 3: Walking 10,000+ Steps Daily

I’ll say it every time — if you want to lose body fat, walking more is one of the most powerful tools you have. It's low barrier, low intensity, and high impact.

Why does this work so well? Because your NEAT — non-exercise activity thermogenesis — accounts for the majority of your daily calorie burn. When you increase NEAT, your metabolism increases. It’s that simple.

Our Elite clients aim for a minimum of 10,000 steps a day. But if you really want to accelerate your results, go for 12,000–15,000. That’s what I did during my last cut, and it made a huge difference.

Habit 4: Limiting Alcohol — Mindfully

Here’s where things get real. Alcohol is one of the biggest hidden roadblocks to fat loss.

For my clients, I typically recommend three drinks per week or less if you’re looking for maximum results. But ultimately, the goal is just to improve from wherever you’re starting. If you’re drinking 15 drinks a week, aim for 10. If you’re at 8, aim for 4.

The key is mindfulness. Don’t drink just to drink. Have a reason. Celebrate. Make it intentional, not automatic. Because when you start being mindful, you naturally start cutting back — and that creates space for progress.

Habit 5: Sleeping 7+ Hours a Night

Sleep is the ultimate performance enhancer, fat-loss multiplier, and mental health protector. Yet it’s the most overlooked.

When you don’t sleep enough, your body perceives it as stress — and stress makes your metabolism down-regulate. That means you burn fewer calories, make poorer food choices, crave sugar, and skip workouts. It’s a vicious cycle.

So if you want to lose fat and build muscle, you must prioritize sleep. That might mean adjusting your bedtime, your evening routine, or your household rhythms. But it’s worth it.

Because when you get consistent sleep, everything else gets easier — your workouts, your food choices, your mood, your energy, and your ability to show up fully.

Final Thoughts

None of these habits are revolutionary. But the execution? That’s what separates the best from the rest.

If you commit to these five habits — truly commit, week after week — the results will come. I’m not saying it’s easy. I’m saying it’s effective.

So if you're ready to stop guessing, stop plateauing, and start actually seeing the change you want… then it's time to level up.

Join us for the final 10-Week Transformation of the year, running from October 6th to December 12th. Head to nickcarrier.com/10wt to lock in your spot. Whether you’re in Nashville or virtual, we’ll help you hit these habits, stay accountable, and finally get results that last.

Let’s finish the year strong. Let’s get closer to your best you.