Fitness instructor Brian has 16 years of experience under his belt which he poured into his best-selling book The Fitness Mindset – currently the number one nutrition book on Amazon.
From growing up on a farm to playing top level football as a teen, Brian has always had a passion for exercise which was spurred on by his dad giving him £1 for every 50 push-ups he did.
He took a two-year break from sports back in 2014 and travelled the world as professional fitness model while competing in bodybuilding shows, ranking second in the acclaimed Miami Pro Mr Universe Championships.
Revealing his training secrets in an exclusive interview with Daily Star Online, the fitness instructor explained how you can burn fat while watching TV by doing the right workout.
Brian said: “When you weight train or work for resistance in general – using body weight, dumbbells, bands or barbells – you tear more muscle fibres.
“These fibres need repairing after every workout, for which they use calories from the food and amino acids from protein.
“Instead of those calories adding inches to your waistline, training effectively gives them another job to do – repair from the workout.
"In order for your muscles to repair, your metabolism has to increase, lending itself to burning more calories while you rest.
“Tension-style training and high-intensity interval training (HIIT) are great systems for ‘getting a better bang for your buck’ because you do less to get more.
“Depending on the program you are following, those torn muscle fibres could be repairing for up to 72 hours after the workout.