Best Fat Loss Advice For 2026

What is up, YouTube? Hope you guys had a great week thus far. When you're joining in, please feel free to drop your questions, and I would love to help however I can. Give me one second here, guys. I'm sorry. Making sure people can hear me, which I think you guys can. Yeah, cool. Okay, let's, let's get rocking here soon. If you guys have, as you're joining, any questions with fat loss, muscle building, calorie deficit, consistency, mindset, whatever you have for me, Would love to be able to help. So as you're joining up, feel free to drop those questions. I'm going to take them one by one and, uh, yeah, just try to help as much as I can. Thank you for being here. Hope you're having a good Friday. And, um, yeah, we can rock and roll. Give me one second. What's up, Eric? How are you? Great name, Eric. Eric, uh, Hegren. All right, just let Instagram know we're— excuse me, Jesus— going live. Um, I'm ready to rock. What's up, Annalise? How are you, my friend? Let's go, let's go. All right guys, cool. As you are, uh, as you're tuning in, I got about 40-ish minutes here on the live, and so Would love to help as best as I can. So please feel free to drop any questions and concerns that you have. Hey, Eric. Hello. Hello. How are you? And just really quickly, just some thoughts that are on my head as the questions start rolling in. You know, obviously we're getting ready for 2026. And so, you know, just something top of mind for me would be to use your motivation to get healthier in the new year in a smart and positive way. So what I mean by that is I've been a fitness coach for, it'll be over 9 years in 2026. And most people have these grand intentions and they set these big lofty goals and they think they're going to completely change their life when the new year rolls around. And don't get me wrong, I've seen people do just that. But really what I want you to focus on is less about the outcome and more on the actions. You're never going to get to the outcome that you want, AKA losing fat, building muscle, getting in shape, changing your habits, being healthier, lowering your A1C, whatever goal that you want. You're never going to get there without daily actions. And that's really what I would encourage you to become obsessed with. obsessed over, stop obsessing over the scale in the morning. Stop obsessing over how your clothes fit. I understand you want those things to improve and those are the outcomes, but it has to come through actions. And I would say set action-based goals that are like, no matter what, you're going to do this. And I talked about this in a previous live, but it's the concept of a floor and a ceiling. Most people set these ceiling-based goals of, I'm going to hit 10K steps. I'm going to work out 5 times a week. I'm going to drink no alcohol. I'm going to not go out to eat. I'm going to do all these things. But then when this doesn't happen, they have nothing else as like a non-negotiable. So you can have these, but you also have to have these down here where if I don't hit 10,000 steps, I have to at least get 5. If I don't drink zero alcohol, I will limit to 2 times per week. 2 alcohol drinks per week or whatever it is. So ceiling goals, floor goals. All right. That's just top of mind for me as we go into the new year. Hello. Hello. Excited for another live. Let's go. All right. So I'm 73 kg. I was 93 kg. I still don't have abs. Well, so remember, abs are a muscle just like any other muscle. So if you want to improve how your abs look, you do have to train your abs a little bit more. Now, just telling me your body weight, that doesn't really tell me much of anything because 73 kg could be high, could be low. You know, I'm not really sure. It depends on how much muscle mass you have. But yeah, I would say if you can't see your abs, it's a continued back and forth of you have to get a lower body fat percentage and you also have to build your ab muscles, just like if you wanted to see your biceps more, you would build your biceps. If you want to see your glutes more, you would build your glutes. So you have to build your ab muscles. And typically the way you do this is via what we call spinal flexion exercises. And spinal flexion exercises are basically just exercises that, that flex or round your spine. So think about like a reverse crunch, Think about a cable crunch. Think about a decline reverse crunch, a decline sit-up. Those are typically the exercises that are going to build your ab muscles that you'll be able to see the most. So I would start doing that 2 to 4 times per week. And then I would, you know, depending on what your current body fat percentage is, it's hard for me to tell unless I, you know, we see your progress pictures and we work with you. But those would be the couple of things that I would say. What's up, Mindy? How are you? Rainy Oregon. Yeah, well, it's, uh, it's snowing here, so it's not much better. Hey, Eric, how do I go about the Christmas season and any advice after overeating? So how do we go about the Christmas season? So it's December 5th, Christmas. Let's just say it's Christmas Eve and Christmas Day. Those are 2 days. We're on December 5th. There's 31 days in December. It's only 2 days out of the rest of the month that Christmas is going to be here. So if you completely take those days off, which you can, you can still hit your goals all of the other days. So many people get into this trap of you think because you can't be perfect those 2 or 3 days, then the whole month is ruined. It couldn't be farther from it. It doesn't make any sense logically. So I would tell you, enjoy Christmas and then just crush the other days of the month. And then what do you do after overeating? You just get right back on track. Again, you don't get fat from one day. You don't get skinny from one day. So you don't do anything different. You just get back on track, man. It seems simple, but the reason people can't get back on track is because you feel guilty. You feel like you've ruined all of your progress. You feel like, well, you've already gone off track, so what's the point? If you would just, for lack of better terms, shut all those voices the fuck up in your head and just get back to doing what you were doing, you'd be totally fine. It's just like if your best friend asked you that question, you would've probably gave the same answer I just gave. It's like, oh, just get back on track. It's all good. You didn't fuck up. But for yourself, You don't give yourself the same answer. So do the same thing you would do for your friend. Does intermittent fasting help with fat loss? Yes and no. If it helps you stay in your calorie deficit for the day, then yes. If it doesn't, then no. There's nothing special about intermittent fasting for fat loss other than for some people, it helps them control their overall calorie intake. Now, for other people, it does not. For other people, they get starving and they end up overeating. at night because they get too hungry or they're saving their calories and it turns into this restrict and binge cycle. So it just depends on the person. I started last July at 260. Now I'm down to 222. Wow. That's incredible. Trying to get 200 before 40 in April. Wow. Congratulations, man. That's incredible, Alan. Geez. I'm 110 kg. I want to look leaner and be more energetic. I go to the gym and do cardio. I have about 25%, 30% body fat. How to lose weight the best way? So I would say just watch some of the videos on my page. I'm not trying to be coy or trying to be mean when I say this, but that's what my entire page is about. So if you check out some of the videos on my page, and actually most specifically, the most recent video I put out yesterday is me talking about I recently started my own calorie deficit as well. So I go through what my calories are. I go through what exercise I'm going to do, how many days I'm going to work out, what cardio I'm going to do. Like, I lay everything out. So if you're asking this question, I would really just go watch that. It's just like a 20-minute video. It's not a long video at all. And so, uh, go watch that and kind of just set up your plan the same way I'm currently setting up my plan. And, you know, I'm doing it because I think that's the best way to lose weight. So I think it's also the best way, uh, for you to lose weight as well. Klay Thompson's brother, that is me. How do you lose belly fat? You have about 30 pounds since last year, but belly fat is something you're struggling with. Yep. So again, that just comes down to continuing kind of the first question that I answered earlier. It comes down to continuing to lose body fat. So you are going to have to continue to be in a calorie deficit. You've already lost 30 pounds. That's incredible. But I think a lot of people In the same way, I think a lot of people underestimate how much work it takes to, let's say, grow a business or grow a following on social media. I think people underestimate truly how lean you need to be to see visible defined ab muscles. So you've lost 30 pounds. That's incredible. You got to lose more. And like I talked about in the first answer to the first question, you also have to build your ab muscles more via those spinal flexion exercises. So it's just a combination of those 2 things. You've already done a really good job of getting started, losing 30 pounds. That's incredible. But now it's kind of like you're getting into that next level in your journey. And we see this a lot with— we work with a lot of clients online who are a wide range of like experience level. Like we work with complete beginners. We work with very advanced. We work with in between. But anybody who's come to us has like initially lost some weight. But they don't look the way they want to look. That really is just kind of taking that next step in your journey and getting a little bit leaner, dialing in your strength training, working specific muscles, specific muscle groups like your abs, for example. So just kind of taking that next step, which is, again, it's congratulations to you. I think I'm currently at the point where losing body fat is going to make my muscle pop more than actually building muscle. How do you think I need to balance out cardio and muscle building? I don't know that that's the answer. I would have to see your progress pictures. I would have to know a lot more. What I will say is, how should I balance cardio and muscle building? You don't really change your training. When you're going to lose fat to reveal your muscle more, not much about your training changes. Your diet changes. So you go from probably eating around maintenance to you got to eat in a 500-calorie deficit. And by the way, if you want to know what that is for you, I have a link in the description here of the video. It says free calorie calculator. Feel free to click that, enter your information. It'll tell you exactly how many calories you should be eating. But you're— I don't think you're asking the right question, not trying to be mean, but it's It's not going to come down to cardio or muscle building. It's going to come down to your calorie deficit and your nutrition intake. Because if you start doing, for example, a lot more cardio and back off on the muscle building, you're going to lose muscle, which then you would lose weight, but you would lose muscle and you actually wouldn't lose body fat percentage. Because if you do more cardio and less lifting and you lose muscle, you might lose fat, but you're also losing muscle. So your body fat percentage doesn't change. And the way you change how you look is lowering your body fat percentage. Losing muscle does not lower your body fat percentage. So it's not about cardio versus muscle building. It's about your nutrition. Hello. I just started my journey to find my lost form from 2024. I gained a lot of fat because I was in the hospital, couldn't do any hard physical activity, and I'm ready to change. Okay, that's incredible. I don't know exactly what the real question there, but nonetheless, glad you're back. And again, I would say just start slow. Start by doing what you can do, walking, eating more protein, those sort of things, and kind of get yourself back into it. So it's awesome. And I'm glad you're feeling better. Is walking on a treadmill good for fat loss? Should I be focused on cardio zones? So Any walking, any exercise will be beneficial for fat loss via a calorie burn perspective. That being said, you're asking about specific cardio zones. So just for some background for everybody else who's going to watch this, cardio zones. So there's zone 1, zone 2, zone 3, zone 4, and zone 5. The higher up in the cardio zone you go, You— that means the harder the cardio is. So like the more you're sweating, the more you're exhausting, the more effort you're putting in. And as you go up the cardio zones, typically anything past zone 2 cardio, you're burning carbs for energy, whereas zone 2 and zone 1, you're burning fat for energy. So you might hear that and think, okay, zone 2 is the best for fat burning. Technically, yes, because again, your body's going to use fat for energy, but that's not really what makes you burn. It's not what makes you lose fat. The only thing that will help you lose fat is by being in a calorie deficit. You're eating less calories than what your body burns. Now, tying it back to zone 2, It actually is the best form of cardio for fat loss because zone 2 cardio does not increase your cortisol, your stress, or your hunger cravings or appetite. A lot of times when people do higher intensity cardio, because you're using carbs for energy, you are depleting something called glycogen and your body has to replenish that glycogen quickly. Glycogen typically comes from carbohydrates. And what is a quick form of carbohydrate? Sugar. So that's why your body craves sugar and junk food and just cravings and just more hunger in general, more appetite, bigger appetite when you do more cardio because you're using that higher intensity cardio, you're using carbs for energy. Whereas zone 2 cardio, does not use carbs for energy. It uses fat for energy. So it doesn't increase your appetite and it also doesn't increase your stress and your cortisol, another word for stress. And you may have heard cortisol before, but when you have a chronically elevated cortisol, you hold on to more water weight. You do get more cravings. You have less willpower, less energy. You're more tired, fatigued, burnt out. So that's why regardless of the treadmill or stair stepper or rower or bike or swimming or SkiErg or whatever it is, you want to stay around that zone 2 cardio. This is typically 60 to 70% of your max heart rate. So beats per minute. So you just take 220 minus your age. And that will give you your max heart rate. You want to stay 60% to 70% of that to maximize your fat burning. So hopefully that makes sense. What's the best way to change your mindset being lazy lately and not doing much exercise? I have a podcast that I just released. I'm going to show you the exact episode. It's episode 931. Hold on. There you go. Episode 931, How to Rewire Your Brain Away from Laziness and Easy Dopamine. I would strongly recommend you check that out. It's the Eric Roberts Fitness Podcast. I talk at length and in depth about how to change that laziness, how to change that not doing the things that you know you should be doing. So I would strongly go check that out. But for what I can tell you right here is that just number one, it starts with an action. You're not going to find the answer scrolling on YouTube. I'm glad you're on the live, but watching this live does nothing for your actions unless you go take action from this live. If you watch this live and do nothing, that does not help you. So it just starts with the first action, and that could be getting on your gym clothes, putting on your shoes, starting the car, getting into the gym, doing the first 5 minutes. You just have to take the next action. So that's what I'd say. The what would you tell a friend answer is what I remind myself when I fall off a bit. Yep, exactly. Exactly, Mindy. Hi, I'm 6'3, 73 kg, 23.5% body fat. I can't go to the gym, so can I fix my skinny fat at home with 2 dumbbells? Yeah. So I'll be honest with you. You're going to be limited. And this is just me being honest with you, whereas I think other trainers might be like, oh, well, just join my program and you can lose a bunch of weight. Yeah, you can see a change, but it's going to be limited. Now, if you have maybe adjustable dumbbells or if you get heavier weights in your workouts, You'll continue to see your body change. But let's say all you have is 2 10-pound dumbbells. I'm just going to be real with you. You can lose weight. You can build some muscle, but it's not— you're not going to be like the people you see in the gym lifting heavy weights and look how they look. Just, it's not going to happen. And I'm not trying to say that to deter you from starting because we have a lot of clients that start coaching with us and all they have is like a couple of dumbbells and they're working out from home. And we help them like get, create their plan and optimize their workouts the best that we can. But we do tell them, hey, eventually if you're going to want to keep changing your body, you're going to have to either get heavier weights. You're going to have to go to the gym. You're going to have to get a squat rack, a barbell. Like if you want to keep progressing, you're going to have to get more. So this is something where you could definitely get started with those 2 dumbbells, but you're going to have to progress and increase from that. So that's what I would say. I lost 80 pounds in the last year. I've stayed 238 with 700 calories per day. Anything less, I get real lightheaded. What do I do? You know, that's a hard question for me to answer. I don't know all of the other— I don't know your other training. I don't know your other steps. If you were, let's say you joined my online coaching program and you were a client, here's the first things I would look at, which may be able to help you. Number one, I would look at like, do we even need to lose more weight? Like, it might not be losing more weight. It might be building more muscle because you've lost 80 pounds, which is incredible. But now it sounds like you're not just looking to lose more weight. You're looking to look a certain way. You want to look lean, defined, toned, muscular. If you do not have the adequate muscle mass, you'll never look that way. I don't care how much weight on the scale you lose. You'll never look the way you want to look. So the first thing I would do if you were to join us as a client is I'd look at your progress pictures. I'd look at where you're currently at. And I would say either we should continue to lose fat or we actually don't need to lose any more fat. We need to build muscle. And regardless, you should probably be building more muscle. So that's number one. Number 2, I would look at your daily steps. And if we're only getting 4,000 or 5,000 steps a day, I would increase to 8,000 to 10,000 steps per day. Number 3, I'd look at our workouts. Like, what were you currently doing with workouts? Were you doing a bunch of cardio? Were you doing a bunch of high reps and high sets? Because we would probably change that to do more strength training, More heavier weightlifting in the 5 to 10 rep range, less sets, pushing yourself close to failure, building more muscle. So those would be the 3 places I would start. But again, the first one that I said, a lot of people struggle with that. A lot of people think you need to lose more weight to look how you want to look. And especially if you're somebody who's lost a significant amount of weight already, that is typically not the case for you. The case is you need to build more muscle to look the way you want to look. I caught a live. This is so awesome. Hi from South Carolina. Hello, how are you? I'm going for a walk around 7K steps. It falls on zone 2 cardio after my strength training. And you're amazing, by the way. The explanation is insane. Oh, well, thank you. I appreciate that. You're welcome. Hi, Eric. How are you? I struggle with eating in the middle of the night when I get up to pee. I do all my overeating damage at this time. You're compliant the rest of the day. 5'10, 2,200 calories, 215 pounds. If you're eating in the middle of the night, you're not eating enough calories during the day. Now, there could be other things going on here at play, other medical things. And if you want to check out your talk with your doctor, you can. But anybody that we have ever coached in our online coaching program, if you're eating in the middle of the night, the most common reason is you're not eating enough food during the day. Like, there are other reasons this could happen, but this is the most common reason I would say. So that's cool you're eating 2,200 calories, but I don't know how much exercise you're doing. I don't know how many steps you're getting per day. You could be like way overexercising. You could be doing a lot of cardio, a lot of steps, a lot of high-intensity workouts throughout the week. And like 2,200 calories might not be enough for you. So you might need to go to 2,400, 2,500, 2,600 calories. It also could be maybe you're not eating enough protein. Maybe you're not eating enough fiber. Maybe you're not eating at the correct times during the day. So by the time you get to the middle of the night, you're fucking starving. Maybe it could be you're not incorporating enough of your favorite foods. That's cool. You might be hitting your calorie goal, but if you're over-restricting yourself on not allowing yourself to have certain foods, it doesn't matter what your calories are. You're going to feel restricted and you're going to feel like, I just want to eat these foods. I can't eat these foods during the day. So I'm going to have them at night. So there could be a lot of things that are going on there, but those are the first couple of places I would start with. And again, if you want to know exactly how many calories you should be eating per day, you just click the description of the live. There's a free calorie calculator you can use and it'll tell you exactly what to eat. Yep, exactly, Annalise. Annalise is a beast now. So absolutely. She always was a beast, but definitely going to the gym. Yep. Another one. My dumbbells are adjustable with 25 pounds. I'll join a gym after 4 to 6 months. Yeah. So like I said, up to 25 pounds is, it's definitely a starting point. I'll be honest with you, especially for lower body. Most people are much stronger than they give themselves credit for, but most people are much stronger than 25-pound dumbbells for things like RDLs, for things like a squat or something like that. But again, it's a great starting point and I would just manage your expectations. Like focus on building a foundation, focus on getting really good form. And that way when you do have access to go to the gym or go get heavier weights, you've had a really good foundation built. I'm on a journey to financial freedom 7 days a week. Okay. I only have time for 2 gym sessions. What should I also do? What should I also do home workouts or do all my compounds in those 2 days? Yeah, I don't know what financial freedom has to do with the workouts there. I mean, I understand you're probably strapped for time. So I would say the 2 gym sessions would be your sessions where you lift heavy and you progressively overload and you do your main compounds on those 2 gym days. I would make those 2 gym workouts, to be honest with you, I'd make them 2 full body workouts. And I don't know exactly what you have at home. You said home workouts, but I'm not sure exactly what you have home. I would make probably the other, I would just do one more full body workout. Like if, again, if you were my client and you told me this, the way I would set up your program would be 2 days in the gym, full body, and then 1 day at home, full body, because it sounds like you're pretty strapped for time as it is. So I would do that. And yeah, when you go to the gym, I would try to have the progressive overload. I would try to do the barbell squats, do the things you can't do. at home. If you have dumbbells at home, maybe I wouldn't focus on doing side lateral raises in the gym. Maybe I would do a cable side lateral raise instead, or maybe I wouldn't focus on doing a goblet squat. I'd focus on doing a leg press, for example. So just take advantage of it as you— how you can. Hi, Eric. I listen to your podcast religiously daily. Well, thank you so much. That makes me really happy. I appreciate that. Thanks for the previous answer. My current job, I do 15K steps. Yeah. What would you say? It's okay to do additional cardio? No, you don't need to do additional cardio. No, you don't need to do any more cardio. My only protein source daily are 800 grams of chicken breast. Is that good? If you like chicken breast, that would be good. You're missing out on other key nutrients. And so I would say it's not good from a health perspective. Like if you're not eating red meat, you're not eating eggs, you're not eating Greek yogurt. If you're not eating a variety of protein sources, you're missing out on many vitamins, minerals, nutrients. So yeah, I mean, I, you know, I don't know why you're only eating chicken breasts. I would fucking kill myself. But I don't know why you're doing that. But if you have the ability to eat other foods, I would strongly recommend eating other foods. Like for example, Eating red meat, you know, getting enough, getting enough like iron, for example, with eating red meat, getting enough B vitamins, eating red meat, calcium, Greek yogurt. So yeah, I would try to vary up your protein sources. Can you lose fat and build muscle at the same time? Absolutely. Yes, everybody can do that. You just build muscle a little bit slower in a calorie deficit. So right now I am in a calorie deficit and I just know I'm not going to build that much muscle. It's going to be very, very, very slow, but that's fine because my main goal right now is not to build muscle. My main goal is to drop some body fat. So yeah, everybody can still build muscle while you're in a calorie deficit. It's just going to be slower than if you were in maintenance and or A surplus. Talk to us about your cut. How's it going? How hungry are you? How are you doing to curb the hunger? Yeah, so it's only been, um, I just started Monday and, uh, you know, it's Friday, so it's been nothing crazy thus far. Um, you know, I just actually, I weighed myself this morning. Um, I forgot exactly what my weight was. Hold on. Um, I took a video of it because I knew I was going to forget. I think it was like 248.1. So I started at 254.6. And now I'm at 248.1. And some of you might be like, what the fuck? That's so fast. Remember, coming off of Thanksgiving, eating a bit more carbs, had some water weight. So yeah, dropping the first couple pounds of water weight as to be expected. But it hasn't been hard at all. I've had no real hunger thus far. I always have a pretty big appetite. I can eat a lot of So I get done my meals and I'm like, man, I could really eat more. But it hasn't been like I'm super hungry or like there's a lot of cravings. And that's how fat loss should be, especially in the beginning. Like, I don't want to start the calorie deficit and go so low in calories that I'm craving things all the time or I have constant food noise or constant hunger. Because that's not sustainable. So yeah, I really don't expect any— I don't expect any issues or any real hardships, if I'm being honest with you, until probably about week 6, probably somewhere around there, week 5, week 6, week 7, because I'll do it for about 10 weeks. So I really don't think this first month is going to be that difficult at all. The most difficult part for me is going to be continuing to get my daily steps, Because I sit at a desk for a lot during the day. And yeah, I mean, that's the hardest part. Workouts aren't really hard for me. Nutrition isn't that challenging for me. You know, I will say if I go out to eat, I'll have to be a bit more mindful. And I'll, you know, in my upcoming YouTube video that I'll put out next week, so I'm going to put out one new YouTube video a week on an update on my calorie deficit. So, you know, if you're not already Subscribe to the channel. Subscribe to the channel. Get notified when those videos drop. But I'll give you an update on how I handled going out to eat because I think I'm going out to eat on Saturday. Yeah. So that'll be kind of challenging, but yeah, it's good. You shouldn't be dying in your calorie deficit. It's not, at least the way that I approach fat loss and the way that we approach fat loss with our clients in our one-on-one coaching I don't want you suffering. Like, it's not going to be sustainable if you're suffering. So that's how we approach it. That's how I approach it. And again, if you're interested in learning more about our coaching and the way that we do our online coaching program to help you lose fat, just click the link in the description of the video below. You can learn more about that. All right. I have about 10-ish minutes here left, guys. So I'm going to get As best as I can. Eric, first, thanks for what you do. I'm trying to gain 4 to 5 pounds of muscle without gaining fat and without losing weight. I weigh about 117. Is that something your team can help with? Yeah, absolutely. It's something we can help with. We've had, you know, we, whether it's losing fat, whether it's building muscle, whether it's like just improving like body recomp, it's absolutely something we can help you with. And quite frankly, like we love helping people lose fat. Don't get me wrong. It's why I make a lot of content about it. But whenever we get somebody who is more like focused on building muscle and they actually want to gain a couple of pounds, we actually have a lot of fun doing it because it's fun to build muscle. It's fun to eat more. It's fun to push yourself in workouts. And so, you know, the Mel B, that is absolutely something that we can help you with. And I would encourage you, if you want to click the link in the description below, you can learn more and/or sign up for our one-on-one online coaching. I try to make signing up as easy as possible. It's just a weekly payment. I know a lot of online trainers will make you go through a discovery call and they hide the price from you and then it's $5,000 to sign up. And I just think that's fucking stupid. So we don't do that. It's just a weekly payment to get signed up. So it's super easy, super simple. Typically, if you were to hire, I used to be an in-person trainer. So if you were to hire an in-person coach for just workouts, it would be, especially now, somewhere around $100 to $200 an hour. And that's just for workouts. That was no nutrition, no accountability, no check-ins, just the 1-hour workout. And I always thought like, That was kind of fucked because it just made no sense. So that's why I started coaching people online. So kind of what we do now is it's just $100 a week and you just pay for it on a weekly basis. So like I said, if you want to learn more, it should be super simple to get signed up. So just click the link in the description below. And yeah, definitely something that we can help you out with. Currently doing a 4-day upper/lower split. Is there any downside to doing medium to high state cardio on rest days? It would take away from your recovery, especially high intensity. So I would make the majority of your cardio low intensity. So that zone 2 cardio, because that can promote a couple of things. It can promote calorie burn and energy expenditure without increasing your cortisol or taking away from your recovery. It also can promote mitochondrial health. And without getting too sciency for people here, going back to like 11th grade science. Mitochondria is like the energy powerhouse for your cells. So when you increase your mitochondria, you're increasing your energy for your cells, which can increase output, can increase recovery. So that's number 2. And then number 3, it can increase blood flow, which can help your recovery from your strength training workouts. So I would encourage you to make the majority of your cardio low intensity. Maybe one day a week you do maybe some higher intensity stuff, but yeah. Is it possible to hit your macros but not the calorie intake? Technically, yes, because of fiber. So there's 2 forms of fiber. There's insoluble fiber and soluble fiber. Insoluble fiber is basically zero calories because it just like goes, it just cleans you out, just goes through your stomach. And then soluble fiber is 2 calories per every gram, whereas typically regular carbs are 4 calories per every gram. So that might be why your macros and your calories are off, but that's why with our online coaching clients, we just track calories and protein, or I should say, we only focus on hitting our calorie and protein goals. Those are the 2 main goals that we focus on with people. And sometimes we'll track fiber, we'll track carbs, we'll track fats, but the 2 most important things would be calories and protein. Bro, thank you for all your advice you give. Went from 200 to 167, now at 172 with protein goals. There you go. People thought I was on Ozempic. Congratulations, man. That's incredible. Awesome. Okay guys, I had a couple more minutes here, so I'm going to try to get as many questions as I can. I'm sorry. Here we go. What about home workouts for resistance training? Do we need to do them more compared to the ones you do in the gym? No, it just depends on what you have at home. We coach a lot of clients who only have, let's say, dumbbells and resistance bands for their workouts. And the actual exercises might be a tad bit different, but the structure of the workouts remain the same. Like, we're typically still going to do lower body, upper body workout splits. We're still going to, you know, prioritize trying to lift as heavy as we can within that 5 to 10 rep range. You know, maybe you would incorporate a bit more single leg work. Because if you don't have as much access to heavier weights, doing like a single leg exercise or a 1.5 exercise or a slow eccentric exercise might be able to make the workout a little bit more challenging. But no, I wouldn't say you need to work out more. You would work out more or less the same. But this is why it's important to have a good proper workout routine. Like you don't want to be just wasting fucking time in your workouts. Like, All of us are very busy throughout our day, and so we want to optimize and make the most of our time that we possibly can. And so, yeah, just making sure you have a good workout program to get that done. Okay, maybe one more question, guys. Hey, I can't stay for the stream. Just want to drop say thank you. Oh. Thank you. You're welcome. I'm working with my coach on figuring out what exercises cause my lower back pain, but I always have it whether it's upper body or lower body. Any general tips for helping with this issue? That's really hard. I mean, I can give you general tips. I'm not sure they're going to be that beneficial, to be honest with you, because it just, it really depends on like what is causing it. Like there's something causing it and it's probably your form with one of these movements. So yeah, if you want general tips, I would say stronger core. So do core stability and core strengthening exercises. Number 2 would be to stay in your active range of motion when you're doing exercises. Just because somebody else gets lower in a squat or an RDL does not mean you need to get lower. in a squat or an RDL because you may not have that range of motion available to you. So stay in your active range of motion. Number 3, don't do so many axial loading exercises. And what that means is there are exercises that put more stress on your spine than others. For example, a barbell back squat, a barbell deadlift, a barbell Romanian deadlift. These exercises put a lot of pressure and load on your spine, like a barbell bent-over row. So when we program workouts for our clients, we're trying to be very mindful of not overloading their spine. I'm not going to give you, okay, go do a barbell back squat and then a barbell deadlift and then a barbell RDL and then a barbell bent-over row all in the same workout or potentially all even in the same week. You have to make sure you're not overly taxing your spine. Otherwise, you're going to have pain. And so, you know, it's very hard. I'm sorry, I can't help you more. I guess the last thing I would say is just having adequate mobility in your hips. A lot of times, hips and ankles, those are the 2 biggest ones I would say, because a lot of times people will try to do a squat, a deadlift, a step-up, a leg press, and their mobility in their hips and ankles are garbage, which then makes their lower back compensate. So if you're not currently working on doing some hip mobility and some ankle mobility, I would focus on doing that as well. I know that for everybody besides the person who asked here, because it sounds like you already have a coach, but for everybody else who was like, holy shit, that's a lot. Yeah, this is why it's good to work with a coach and good to have us take out the guesswork for you. And so, like I said, if you're interested in learning more about my one-on-one online coaching program, you can click the link in the description here of this video below. It'll give you all the information you need, and you could sign up right on that page as well. So if you're interested in getting some help, click the link. If not, I appreciate you anyway. Hope you have a great weekend. Who knows, maybe I'll be back tomorrow for a live. Love you guys. Appreciate you guys. And we'll chat soon.