Between fried butter at the State Fair and Halloween mini-candy bars by the fist-full, this month is going to be a dieting landmine. In fact, if you want to see just how deep the rabbit hole goes, you can check out this blog. Today’s features include chocolate-covered bacon on a stick, and a deep-fried cheeseburger. I feel fatter just thinking about it.

So this Friday, here’s a video to keep you on the dietary straight and narrow. It’s a time-lapse look at what good ol’ fashion diet and exercise can do—and when you watch it, keep your eyes on this guy’s abdomen: You’ll be impressed, maybe even inspired, by the transformation.