Copy This No BS Fat Loss System in 2026 (Step by Step)

There we go, there we go, there we go, there we go. Now we should be live. There we go. Now we are rocking and rolling. Perfect. Let's go. Let's go. Let's go. Wonderful. Wonderful. We're going to rock and roll here in a second. What's up, guys? Happy Tuesday. Hope you're having a great day thus far. Got a live video for you today. So I'm going to be covering my entire fat loss system that I use with all of our online coaching clients. I'm going to give it to you for free today and it's going to be pretty in-depth. So this video will probably be 30 to 45 minutes. Who knows? I might talk fast, but it's going to be in-depth. It's going to give you everything you need and you're going to leave this video with an actionable plan. So hopefully you got 30 to 45 minutes. And if I have time at the end, I will do a little Q&A for those of you guys who are here on the live. So rock and roll. Give me one quick second and we're gonna get this live going. Okay, live, live on YouTube, giving away my coaching system for free. All right, all right, all right. We are ready. What's up guys? What's up guys? As you're joining, hello, hello. I'm gonna get started here. I'm a little bit behind schedule and I do have an 11 AM meeting, but we are gonna rock, we are gonna roll, we're gonna get some good value to you today. And I really think this is gonna be, uh, gonna be helpful for you. Um, I've always liked YouTube because it's more in-depth and this video is gonna be in-depth for you. So if you see me look off to the side, I just wrote down some notes that I want to make sure I hit on. And, um, let's rock and roll. Okay. Like I said, if I have time at the end, we'll do some Q&A. So, uh, Shannon, hello. Kevin, hello. Annalise, hello. What's going on, guys? And everybody else who's here, feel free to drop down in the chat during the live. Um, even though I'm going to be talking most of the live, I'm going to try to hit some questions at the end. Okay. Let's rock and roll. You can see how I get started for a YouTube video when I'm not live. Okay, ready? If you've been trying to lose fat, but nothing seems to work long-term for you, this video is going to be for you. In this video, I'm going to be breaking down the exact fat loss system I have used with over 25,000 online coaching clients. to not only lose the weight, but keep it off forever. And I promise by the end of this video, you're going to get an exact step-by-step plan you can take with you and follow today to immediately start seeing progress. Right before we dive into what you need to do to start seeing progress, I want to talk about why you haven't been seeing progress and why your past attempts may have failed before. And a little keynote for you, it's not your fault. So let me guess, you have tried doing keto, you have tried doing fasting, you've tried counting calories, you've tried restricting, you've tried cutting out alcohol, you've tried pretty much everything. And they've worked for a bit while you can white-knuckle your way through to start, but eventually you hit a wall or fall off completely. There are 3 reasons why that happens. I'm going to explain each one and how we can overcome this. And again, none of these 3 are going to be your fault. So the first reason you keep falling off track and not staying consistent with your fat loss is going to be you go too aggressive too fast. Most people right out of the gate try to start eating 1,200 calories, Only eating clean foods, completely cutting out all of their favorite foods, working out 6, 7 days per week. And that's like if you had never ran in your life and the first thing you're going to do is go run a marathon. Too aggressive, too fast. We got to build up to it. And the reason this is important is because if you never ran and you try to go run a marathon, you wouldn't be able to sustain that. You would burn out and you would quit. It's the same thing happening with your diet and your exercise routine. And I want to show you something really quickly because one of our online coaching clients, Leanne, she actually— I just got her progress pictures earlier this week. And I want to show this to you because she is somebody who— let me blur out my face for a second. You see this right here? She lost about 14 pounds in the first 8 weeks of coaching. And she was somebody who thought she had to eat 1,200 calories. She couldn't incorporate her favorite foods. She couldn't incorporate alcohol. She couldn't go out to eat. And so she would try to cut all of these things out to be perfect on her clean, healthy diet. But what ended up happening was a couple of weeks would go by, she'd fall off, then she'd feel guilty, then she'd think she'd ruined all of her progress, and then she would just quit, but then eventually restart again on Monday. Does that sound familiar to you? It was very familiar to Leanne, but Now, Leanne is eating more calories than she ever had before on any of her diets. And like I said, she just lost 14 pounds in 8 weeks. And so I promise this works. And we're going to get into why this works a little bit later in the video. But the second reason why previous diets, previous attempts at losing weight did not work for you is because you had no structure or Tracking. And I get this all the time, and maybe this is you watching this, but Eric, I eat healthy. I eat high protein. I don't drink soda. I don't go out to eat that much. I eat fruits and veggies. That's awesome. And you should be doing all of those things. But if you're not tracking your calorie intake, that's like trying to save money without ever doing a budget and then looking at your bank statements. How will you be able to save money if you never like make sure you're spending less than what you are making? And if you never look at it on a weekly basis, how will you know if you're saving the money or not? And there was actually a really interesting study done that proved this. You can look this up if you would like. They took people and they told them to eat a 1,200-calorie diet. And they basically just guesstimated how many calories they were Excuse me, consuming. And the study showed, I think it was like upwards of 85-plus percent of the people. Yeah, it was a very high percentage of people actually ate like 1,600 to 2,000 calories that day. And so the point of this is we are not very good at guesstimating or eyeballing how many calories we're consuming. They thought they were eating 1,200, But then when they actually weighed the food and tracked everything, they were eating 1,600 to 2,000 calories. And trust me, anybody who's ever tracked calories before knows this. It doesn't take much to add 100, 200, 300, 500 calories per day. And so you're vastly underestimating how much you're eating. And this is why one of the reasons our online coaching clients like our program, but also see results with the program is because we Put it right in front of them. The data is right there. Here's how many calories you're eating. Here's the portion sizes of what you're eating. And they know. So then that makes you more aware of the calories that you're consuming, which will then cause you to create change around it. The first rule of change is awareness creates change. If you don't know you're overeating, you're not going to stop overeating. If you don't know you're being an asshole at work, you're not going to stop being an asshole at work. You need to be aware of it. So it's one of the reasons why tracking and having structure is important. And by the way, if you need a free calorie calculator to tell you exactly how many calories you should be eating per day, there is one in the description below of this video. Okay? So that is reason number 2. And now reason number 3, this one's pretty important. Well, in my opinion, the most important one, maybe I'm a little bit biased, but hear me out for this. You have no accountability. You're just trying to do this on your own. And when you're watching this right now, I really want to ask you, like, person to person, how long have you been trying to do this on your own? How long have you been in your own head saying, Cheryl, I'm going to get back on track this Monday. I'm going to make sure I track my calories tonight. I never track my calories for dinner, but I'm going to make sure I track tonight. This weekend, it's going to be different. I'm going to stay on track. I have to start losing this weight. How much has that been going on inside of your head? If you're here live in the chat right now, you can drop that below because I know that's what happens. But eventually willpower runs out, motivation fades. And if it's just you, you are much more likely to just quit. You're much more likely to say, it's not that big of a deal. It's just one day off track. It's just one weekend off track. I'll keep restarting on Monday. You have no form of external accountability. And the one thing that is separating the clients who have made progress but also kept the progress long-term is having a system that holds you accountable, which we'll talk about in this video, and having somebody that holds you accountable because both those things combined make sure that you don't quit. And my job as a coach is to do everything I possibly can to just make sure you don't quit. Because if you don't quit, you will get to your goals eventually. It might take longer than you want, but you will get there eventually. And again, if you want to join coaching, sure, you can click the link in the description below. There's all of our information for our online coaching. Of course, we'd love to help you. But even if you don't, post on social media, create a group with your coworkers. Bully your friends and family into doing it with you. Like whatever you have to do, you got to stop going at this alone. We weren't meant to go at this alone. I want to tell you one quick story and then we're going to get into the roadmap and the system of what you need to start doing to make progress. When I first started my online coaching business back in 2020, I was an in-person trainer and I had never coached people online. It was only in person. But then COVID happened and I could no longer train people in person. So I had to move online. I'll be honest with you. I had no clue what to do. I didn't know how to get people their workouts. I didn't know how to hold people accountable. I really didn't know how to respond to messages via email or text message versus actually being in person with somebody. And I was kind of screwed, but luckily I hired one of my now very good friends. His name is Jordan Syett. Some of you people may know him because he's amazing. He's also a fitness coach, but I hired him and said, hey Jordan, I just need some help getting started, man. Can you help me set up my systems? Can you help me be a better coach? Can you help me learn how to reply to people to create content like this? And he took all the guesswork out for me and I'm forever grateful for him. But I tell you that story because I wasn't meant to do it alone. I didn't do this alone and you don't have to do this alone either. So get something To help you. And again, if you're interested in coaching, you can click the link in the description of the video below. So all of these 3 reasons, none of that were your genetics, your willpower, you just suck, and you suck as a person, you're lazy. It's about you had the wrong method, systems, and approach. So if you can get the right systems, method, and approach, you too can see progress. I promise. Now let's get into the roadmap of how you can actually do that. So there's 4 phases that we use with our online coaching clients that I'm going to walk you through. So the higher level theme is phase 1, you find your starting point. Phase 2, you set up your calorie deficit the right way. Phase 3 is train smarter, not harder. And then phase 4 is what we call the weekly reset protocol. So I'm going to go through each phase, and if I have time at the end, for those of you who are watching this live, I will try to do the best I can to get a Q&A and answer some of your questions as well. Cool. Let's go. So phase number 1 is find your starting point. Most people start at the wrong point. Again, if you were getting into running for the first time, you would never go off the bat, go run a marathon. That would be the wrong starting point for you. You would probably just start walking and then you'd start lightly jogging a half mile, a quarter of a mile, and then you might jog the entire mile. So you got to have the right starting point. And this is where we assess your current routine. And I'm going to speak in terms of what we do for our clients, but obviously you watching this, Hear this and do it for yourself. So number one, what are your daily steps currently? As an example, if you are somebody who you're sitting at your desk all day and you're currently getting 3,000 steps per day, well, it wouldn't really make sense to go set a goal of 10,000 steps per day, would it? No, because you're not anywhere close to 10,000 steps right now. And I'm not saying that's a bad thing. I'm just giving you the reality of it. I would set a goal for you that's 5,000 or 6,000 steps per day as an example? Or where are your current calories? Do you even know how to count calories? Are you even consistent with counting calories? Where is your current starting point with your nutrition? We have to assess where that is to then be able to make adjustments off of that. Because if you're not even tracking calories, like if you were my client, I would tell you we got to start tracking calories week 1. Before we even think about like, what is our calorie goal? Because you just have to get consistent with tracking. So that's number 2. Number 3, are you currently working out, trying to work out 5 days a week, but only really getting in 2 days a week? Well, maybe we start with 2 or 3 days a week as opposed to trying to go to 5 or 6 or 7 days a week and 10,000 steps and only eating clean. Like we talked about in the beginning of the video, most people start too aggressive too fast. And so Assess your current routine to get your starting point. So that's number 1. Number 2, that leads us into then finding your daily calorie average. So I talked about where are you currently at with calories? Once we get tracking, get consistent with tracking, then we got to figure out where are we currently at? Because as mentioned previously, awareness creates change. So what we would want you to do Track your calories every day for 7 days. Yes. This includes the weekend, Susan. Your alcohol, your going out to eat, all of that stuff counts towards your weekly calories. And this is important that you understand this because this is one of the most frustrating parts for people. You think because you do good all week that the weekends somehow don't count towards your fat loss calories. They do. So 7 days of tracking. What I want you to do all 7 days, add them up, divide by 7. This is your average daily calorie intake, probably much higher than you think. But this is important because this then gives us the starting point of where to go from. Because, for example, if you start at 2,700 calories per day, We're not going to go to 1,300 calories per day. That just absolutely makes no sense. So get your daily calorie average from tracking a full 7 days, then you can make adjustments later. And then step number 3 is assessing your current starting body measurements, pictures, body weight. So for our online coaching clients, what we do is initial starting progress pictures Front, side, back. And I can show you again just some of the examples of our online coaching clients, just so you can see the way that we like to take progress pictures, right? One more and then we'll move on. This is how we like to take progress pictures. Same place, same background. So take the progress pictures. We like to take our waist measurement and then we take our starting body weight. So you'll have the starting data to be able to then look back at and And then make adjustments to. But the final step in assessing your current routine is take your daily body weight 7 days in a row, add them all up, divide by 7. That is your current starting body weight average because your weight is going to fluctuate. It is. It's going to go up. It's going to go down. It's going to go sideways. It's going to stay the same. But if you take the full 7 days, add them all up, divide by 7, You will get the average of your body weight trend. And then you can see, is the trend like over those 7 days, did you go up? Did you go down? Where is the weight trending? And you could even do 2 weeks of this. I say 1 week because most people won't even do 1 week, but ideally you'd like to do 2 weeks because that will give you a true trend look. But at the very least, you'll get those 7 days. And that 3-step process right there within phase 1, That will save you weeks, if not months, of wasted effort because you won't have any guesswork. You'll know exactly where you are starting from, which will then allow you to make the necessary and proper adjustments to see the progress you wanna make. By the way, I know this can be overwhelming, so I appreciate you tuning in. And if you just are like, I wanna take out the guesswork, Eric, just tell me what to do. Just click the link below to learn more about our online coaching. Now, phase 2, after we assess our current routine, get our starting points, we want to set up our deficit the right way. Once again, we want to create this calorie deficit without hating our life, being miserable, being hungry, feeling over-restricted, because those things are not going to allow you to be consistent. The number one goal you're trying to achieve with your fat loss system is how can I repeat this week over week over week and not hate my life? Because we as humans, we're not going to keep doing things that we freaking hate. Maybe a little bit dislike. That's one thing, but you're not going to stick with it. So we're going to create this calorie deficit by starting with a 500-calorie deficit. So if you use my free calorie calculator below, and this is what we do with our online coaching clients as well, you're going to get your age, your height, your weight, your activity level. With our clients, we also take into consideration their food logs, their weekly calorie average, where their body weight is. We look at their progress pictures and we see their current body fat percentage. So we'll take all of this into consideration and we will find their maintenance calories. Your maintenance calories is where you would be eating to maintain your weight. So now we have how many calories were you actually eating? What is your maintenance calories? And then we can decide on where our calorie deficit is going to lie from there. And typically we want to create a 500 calorie deficit. So this means, let's say you were currently eating 2,700 calories on average. Your maintenance calories is 2,500 calories. We would put you in a 2,000 calorie deficit. That would be your number. It would be 500 calorie deficit because it's 500 calories minus your maintenance calories. But that would be your correct calorie deficit because that will allow you to lose 0.5 to 1% of your total body weight per week. And remember, that's total body weight per week, which usually ends up around 1 to 2 pounds, maybe sometimes more, maybe sometimes less, depending on where your starting body weight is. This allows you to do that in a sustainable way that won't leave you with constant food noise. It won't leave you starving. It won't leave your workout performance decreased. You'll still have good energy. You can still go out to eat and enjoy some different foods in moderation. So we like to create that 500 calorie deficit. And again, if you'd like to use the calorie deficit calculator that I have, drop— I'm sorry, not drop below, click below in the description. One last note on this before I move on to the second point of creating the calorie deficit. If you are currently eating 3,200 calories and your maintenance calories is 2,500, We might not put you in a 500-calorie deficit to start because that's 1,200-calorie difference per day. That's a lot. That's a big jump to make at once, even though, yes, you want to lose weight. So we might start you in a 200 or 300-calorie deficit at first and maybe work to increase your steps or do some extra cardio that we'll talk about a little bit later in this video. But that's why it's important to get your starting point and then adjust from there. Now, second part of this is protein. So protein is the second biggest priority, and you don't need to eat 1 gram of protein per pound of body weight. What we do with our clients is we set a minimum protein goal, and that's going to be take your goal body weight in pounds, multiply that by 0.7, and that's your minimum daily protein intake. So for example, If you want to weigh 150 pounds, 150 times 0.7, I believe, is 105. So you would have a minimum of 105 grams of protein per day. If you go above that, you're a rock star. That's incredible. But at least 105 a day. And the protein is going to keep you full. It's going to help you build muscle. It's going to help keep your metabolism burning. Think of it like you already have a fire lit in your metabolism. Eating protein is fueling that fire. You're adding logs to the fire to keep your metabolism going. And this is best broken up into 3 to 5 meals or snacks throughout the day. Do not try to get all of your protein in one meal per day. You're gonna have bad digestion. You're gonna be really hungry the rest of the day. Your muscle protein synthesis, which is just a long fancy term for like building muscle, is going to be decreased. So we typically like to set our clients up with 3 to 5 feedings of protein throughout the day. That could be eggs, protein shake, chicken, Greek yogurt, and salmon for dinner as an example. All right. And now you're probably going to ask me, well, Eric, what about carbs and fats? Don't give a shit about them. This is also something our online coaching clients love about our program is we don't really focus on carbs and fats Because studies show as long as you hit your calorie goal and as long as you hit your protein goal, your carbs and fats can be variable, but you'll still lose the same amount of body fat. So some people prefer more carbs. I'm one of them. Some people prefer less carbs and more fat. I know there's people out there that just, they love their avocados and nuts. Haha, that's what she said. But they love those kind of foods. So Whichever one you want, as long as you get your calories and protein, you're fine. And this allows you to not have to like play Tetris with your carbs, your fats, your calories, your macros. And we have found our online coaching clients love this because it's just 2 things to focus on, calories and protein. And if you do that, you're good to go. And I want to show you this really quickly because this is one of our online coaching clients, Wes, who's just made some incredible changes. But he loves the way that we approach this because again, All he had to do was calories and protein. The guy likes eating carbs. He likes— some of his favorite foods are carbs. So he's still allowed to eat those and still make great progress. Cool? All right. So that is setting up your calorie deficit correctly. So now that we have that, let's go into phase 3, which is train harder, not smarter. And most people make this mistake. Maybe you watching this have. You try to do a A bunch of cardio. You think you have to work out 5, 6, 7 days a week for 2 hours at a time. And they think like that's the recipe to burn calories and burn fat. No, that's a recipe to burn out. That's a recipe to get injured. That's a recipe to be like, screw this. I would rather be fat. I don't have time for this. I don't enjoy this. I'm always exhausted and tired. I have no social life. I can't get my things done at home with my kids that I need to get done. It's a recipe for disaster. So instead, what actually works is number one, we're just going to lift weights 3 to 4 times per week. And again, I'll use the same analogy because I really do think this way. It's just like adding those logs to the fire. When you lift weights, you're going to at the very least keep your muscle mass, which is really important to keep your metabolism high, but most people will still be able to build a pretty significant amount of lean muscle, especially if you are a beginner to following a real strength training program. And I don't mean Beachbody, Orange Theory, HIIT boot camps, nothing inherently against those things. They're just not a real strength training program. So if you're a beginner to following a real program, you'll still build a significant amount of muscle in this calorie deficit, which the more muscle you build is going to continue to It's almost like putting a little bit of gas on that fire that was already going because you'll be able to burn more calories the more muscle that you build. And with this, you don't need any fancy exercises. You don't need some crazy Instagram workouts. Basic movements, squats, bench press, shoulder press, rows, hip thrust, lat pulldown, bicep curls, just simple basic exercises. And I love this because Most everybody can do these simple basic exercises. Now, you might be like, Eric, my knees, my knees hurt. Your knees hurt because your form is shit, which is why you should work with us in coaching so we can fix it. But instead of doing a regular squat, you can do a box squat. Or instead of doing a lunge, you could do a step-up or something that is not going to hurt your knee, but it doesn't need to be complicated. Simple exercises. And I like to split this up into 3 days a week, lower body, upper body, full body, or 4 days a week, lower, upper, lower, upper. I like working the muscle groups 2 times per week because you can send 2 growth signals to your muscles throughout the week. And over the course of the week, you can actually do more volume sets per muscle group over the course of the week versus if you just hit that one muscle once. per week. And with this, again, 2 to 3 working sets. So when I say working sets, that means pushing yourself close to failure, trying to lift heavy. The last couple of reps should be difficult. So 2 to 3 sets per exercise for 5 to 10 reps. That's it. That really is it. And that would make you do maybe an hour and a half to 4 hours max. in the gym working out versus 5 to 10 hours per week working out. Because I don't know about you, I only work out 4 days a week. I'm busy. I have a YouTube channel that I have to run. I have a business that I have to run. I'm not working out for 7 hours a week. I just don't have that kind of time. And most of our online coaching clients will work out for 30 to 60 minutes in a session. And all of the people I've showed you thus far, that's all they do. They don't do 5, 6, 7 days a week, 3 to 4 times a week, lower upper split, 30, 60 minutes in and out, rock and roll. All right. Now, the second part of that, which is really important, because unless you do this, you're not going to see progress, the progressive overload aspect. Most people wonder why they never see their body visually change, but they're going into their workouts doing the same weight for the same reps, or maybe they have no clue Because they're not even tracking their reps and their sets. They're not pushing themselves close enough to failure. They're not lifting heavy enough weights. They don't have the correct form. So this is why we require all of our coaching clients, they have to track their workouts inside of our Clubhouse app. I'm going to pull that up for you right now just so you can see what that looks like, because I want to be able to show you, you need to start tracking your workouts. And so let's say, for example, You're doing an elevated sumo deadlift like I have on my workout for today, right? So you see like, cool, 315 pounds for 5 reps. What happens then is you track that, you have the data, but then you can also look back and say, okay, last week I did 315 for 5. Oh crap, this week I need to do more than what I did last week. This forces you to do a little bit more each time. Even if it's just one extra rep on one set, because I always get these people in the comments section being like, Eric, you can't just keep lifting weight, more weight or more reps. That's not possible. No shit, it's not possible, you fucking dunce. What I mean is you can do one extra rep on one set. And if you can't, then push yourself harder, pansy. Or you do 2.5 extra pounds, you do 5 extra pounds, right? So you're trying to push yourself just a little bit more. You don't have to go hit these massive PR goals every single time, but you should be trying to push yourself. And this plus the proper workout split plus nutrition, I promise you, that's how you see your body change. And the last part of the workout section is cardio. Which cardio is optional, kind of. Stick with me. All of you, including me, should be doing at least 6,000 steps per day. So if you are not at 6,000 steps per day, you need to get yourself there. And if that— like, I just track my steps on my phone. So most phones these days track steps, or you can have your Apple Watch or Fitbit or whatever. But that, in terms of weight loss, your daily steps take up 15% of your daily calorie burn. So increasing those will increase your calorie burn and it will help you lose fat because here's the misconception. Cardio doesn't burn fat. A calorie deficit burns fat. Cardio can help you burn more calories, which can help you get into the calorie deficit. So again, the daily steps is number one. And if you would like to do some extra cardio on top of that, You don't have to, but if you want to, I would recommend 2 to 4 days a week of 15 to 30 minutes of low-intensity zone 2 cardio. And this is done after you lift weights or on your rest days from lifting weights. And Eric, what is zone 2 cardio? You should be able to hold a conversation like this, maybe with a little bit of a breath here and there, While you're doing cardio. Anything more than that where you're like gasping for air, that's too high intensity cardio. And that's going to actually end up backfiring on your fat loss because it increases cravings. It increases appetite, hunger. It increases cortisol. It decreases your recovery from workouts. No bueno. Not good to stick to your calorie deficit. So by the way, this is also why a lot of our clients love our coaching because we don't make you do a bunch of Now, I know some people like cardio and I actually started doing a little bit of cardio myself and I do enjoy it, but not too much or it's going to backfire. All right? So again, that is the phase 3, train harder, not smarter. And again, if you're like, Eric, you're really cool and handsome. Thank you. I appreciate that. But can you just tell me what to do? Of course we can. Click the link below to check out our online coaching program. Now we're going into phase 4. of this, which is the weekly reset protocol. And I believe this is what truly separates people who continuously just end up yo-yo dieting or who end up actually losing weight and keeping it off forever. Because it's not about what you do. Don't get me wrong. I just gave you the system. I gave you the plan. I think you should follow that because I think it's going to be the best for you. But it's not magic, and it's not about what you do. It's about you keep doing it because really, no matter what, as long as you're staying consistent with a somewhat good routine, you're going to see progress. And that's the most important part that we talk about here. And this is the weekly check-in system that I'm going to run you through that you should be doing on your own. Or if you want us to do it with you, we can, but Do it on your own. So number 1 is weigh yourself daily and then take the weekly average. And I know some people are like, weigh yourself daily? Are you insane, Eric? No, I'm not. Well, yes, I am insane, but I'm not insane for that reason. We've done this from the dawn of time with our online coaching clients. And I get it. It can be frustrating to see the fluctuations in your weight at times, But number one, you got to get used to that. Your weight is going to fluctuate no matter what. You're going to have weeks where your weight's up and weeks where your weight's down and days where it's up and days where it's down. You got to get used to it. And the more you weigh yourself daily, you'll just get used— it's just data. It's just like, okay, I'm going to wake up, I'm going to weigh myself, and I'm going to move on with my day. I may be pissed about it. Most people are. But the more you do it, it's called exposure therapy. The more— the less it will impact your mood, your day, and you'll just take it as data. So you take all 7 daily weigh-ins for the week, add them up, divide by 7. That is your weight for that week. All right. Now, number 2 would be measurements are taken. So we said earlier, we take pictures, measurements, weight. So you took your pictures and your measurements in the beginning. So you should update those measurements every 2 weeks and you should update your photos every 4 weeks. And so all of the photos that I have been showing you For our online coaching clients. Once again, excuse me, these are from people who we take their starting pictures and then we just get pictures every 4 weeks and we just update their progress pictures week over week every 4 weeks. Same thing with measurements. Get your starting measurements, update those measurements every 2 weeks because again, sometimes the scale can lie, but photos and measurements usually lie a lot less. lot less. All right. So that's number 2. And then number 3 would be you look at all this data and then you make adjustments if you need to. So here's the thing. If you're looking at your weight trend over time, this is important. You don't make this decision usually off just one week because like we said, your weight can fluctuate in one week and you might not get that much data. But over the rule of thumb for us as coaches is usually about 14 to 21 days, depending on the client. If over those 14 to 21 days, your weight is trending down by 0.5 to 1% of your total body weight, don't do anything. You're seeing great progress. Keep going. If your weight is staying the same, it's probably time to make some adjustments. If you are, how would you make adjustments? You either lower your calorie intake by 100 to 200 per day, depending on where your current calories are, or you would increase your daily steps or your weekly cardio or a mix of both depending on the client. Because we've had some clients where they're like, I am not eating less. I'm not doing it. I'll do an extra 20 minutes of cardio. I'm like, okay, cool. You can do that. And then people are like, I don't have time to do more cardio. I'll just eat 100 less calories. So That's number 2. And then number 3, if you're dropping weight too fast, because yes, this is an issue. And if you don't know why this is an issue, I would encourage you to go watch my other video where I talk about I just started my own calorie deficit, which I'll be giving an update on soon. But because if you're losing weight too quickly, you're losing muscle mass and eventually it's going to come back to bite you because your hunger hormones will tank. You're going to get starving, Lose muscle mass, slow down your metabolism, bad things happen. So we would increase your calories at that point. But those are the 3 main adjustments that you would make. And I want to make this clear because like I talked about earlier, I'm going to pull up another one of our clients to show you this as an example. Most people make adjustments too soon. You freak out and panic because your weight hasn't gone down in 4 days. For the people who are here live on the chat right now, drop this down below. Are you somebody who freaks out when the scale doesn't go down in 3 days, 4 days, 5 days, even when you're doing everything right, even when you're doing everything perfect, you're eating your calories, you're getting your steps, you're like, this fucking thing is not going down. I get it, but you can't make adjustments until at least 14 days. And by the way, you have to be consistent within those 14 days because if you're You've been off track 5 days out of the 14. You don't make any fucking adjustments to your plan. You just got to be more fucking consistent. But one of our clients, Marcel, again, this is Marcel, our guy Marcel. He's awesome. Super, super cool dude, seeing great progress. He was somebody who at first, if the scale didn't go down, he'd be like, we got to change this. We got to adjust this. We got to do this. And him and his coach are working together and they're a great fit. They've been working together for a long time. But we had to say, hey dude, no, no, no. We're going to look at the data. And actually over the course of these 3 weeks, your weight is down 3 pounds. Yeah, I know it seems slow because it fluctuates, but your weight is down 3 pounds. Your measurements are down an inch off your waist. And look at your progress pictures. They look different. And Marcello is kind of like, okay, yeah, that makes sense. And so this is kind of the core of coaching, right? I believe being a good coach, it's not just about the plan. Yes, you gotta have a great plan. It's not just about holding you accountable. Yes, gotta hold you accountable. But it's about like these moments where most people can get started with something, but they don't know what or when to adjust along the way. And that unknown is what kills people's journey. It's like, I'll use a running analogy again. If I told you, hey Nick, go run. And you're like, oh, okay, I can do that. But like how far? Just go run. Okay, well, like how long? Just go run. Like you go run with no end in sight. You're gonna be like, fuck this. I'm not doing this. There's no end in sight to this. It's so overwhelming for you. It's scary. So then people just don't know what to do and that's why they end up quitting. So this is why the weekly reset is important. And if you're not doing this, you're not gonna be successful. So, all right, now all this being said, I gotta give you another reality check for you. While I believe everything I just laid out, by the way, that is legit what we do with our online coaching clients. And I know there's 56 people watching this live. Don't know how many people are gonna watch this video back. 95% of you are never going to sign up for coaching with me. And guess what? I still love you. 5% of you will, and I'm really excited to help you, but the other 95% won't. But that is legit what we do with our clients. We go through the process, we assess, we start the plan, we make up the workouts, we adjust on a weekly basis. That's what we do. And it's pretty damn effective. But here's what you need to know. Number one, real results don't happen until the 8 to 12 week mark at earliest, at the earliest. You didn't gain all of your weight in a month. You're not going to lose all of your weight in a month. The second reality check for you is you're going to have bad days. You're going to have days off track. Every single client that I just showed you, Every single one of them had off days. Every one of them went over their calories, missed workouts, missed daily step goals. But it's not about being perfect. It's just about being consistent. This is why it's important to get set up with a sustainable plan from the beginning that you can be consistent with. Because remember, hitting your step goal one day doesn't make you skinny. So hitting your step goal, not hitting your step goal one day, Doesn't make you fat. Eating super clean, healthy salads one day didn't make you skinny. So having a day over your calories one day isn't going to make you fat. It's what happens after. You say, I ruined all my progress. I fucked all of this up. I might as well just restart on Monday when it's fucking Tuesday today. That's what ruins progress. So just get right back on track. And number 3, in my humble opinion, I was going to think of an acronym for that, but I don't have one. Well, there is one, but I couldn't think of it. Accountability is the difference maker. I don't know how else to put this. I said it earlier in the video. I will say it again. Just doing it on your own is so much harder, not impossible. For example, my story from earlier, I could have never asked Jordan for help with my business, with how to coach people, how to set up my systems. I don't know where I would be right now if I didn't do that. I would probably still be trying to figure it out years later because that was back in 2020. We're almost in 2026. So he saved me years of my life, years of wasted effort. So you can keep trying to do it on your own. You can keep trying to just say, I just need more willpower. You look at all these people on the fucking internet and you're like, these people just have insane willpower. No, they have better systems than you. They have a better plan than you. They have someone that they report to that holds them accountable, that calls them out on their bullshit, that checks in with them. They've been doing this over and over and over for years. It's not just they have more willpower than you. You're not broken. You got to get some fucking accountability in your life because if you just continue to leave this video and you just do it on your own, even There's 58 people watching this live right now. Even the fact that, you know, there's other people watching this live, you're kind of like, oh, shit. Like, even for me, I make these videos. It's live right now. It's live as I'm recording this. People are watching me and I'm like, oh, shit, I got to make sure I'm on my game. So I prepped more. I have better notes this time. I have this set up better. That's accountability. So if you keep trying this on your own, keep expecting to see the results that you've been getting on your own. You got to change to change. All right. And again, if you're like, Eric, you're the most handsome fitness trainer out there. I don't know why I keep doing the handsome thing today, but seriously, this is what the fuck we do for a living. So if you want some extra help, you want some extra accountability, you want a personalized plan, You want to have someone make adjustments for you, call you out on your bullshit, click the link in the description below of the video to learn more about our online coaching program. Cool. Yo, that was fucking fire, guys. Fire. Wow. I'm really proud of myself. I'm going to pat myself on the back. I got a couple of minutes here. I got to hop onto an 11:00 AM meeting, but I hope you really enjoyed that. That is the system that we use. That's exactly what I run through. So I hope that was beneficial and I hope it was helpful for you. I have some time to do some questions and I'm gonna try to get to maybe 1, 2, or 3, but I do have to leave after that. Okay, guys, let me know down below in the chat if you like that. Dude, I thought I just ripped that for like 45 minutes straight. I'm gonna pat myself on the back. All right, all right, all right, all right. Hey, I just want to say I took your advice on lowering reps. I finally stopped my lifting plateau. Felix, it's kind of like I know what the fuck I'm talking about. Oh, I'm happy for you, Felix, but like, this is what the fuck I do. This is my shit. I'm fucking good at this because I've dedicated my whole fucking life to this. Fuck. All right, good job, Felix. Hi, Eric. Hello. My weight has been the same for 3 to 4 days and yeah, it's been annoying. Yeah, totally. I completely understand that. But again, this is where proper expectations come into play. And I hope if you watch my videos, you can continue to get these expectations. Like, that is a normal part of it. Even right now, I am in my calorie deficit and my weight hasn't gone down in the past, like, couple of days, right? And I'm somebody who I'm dialed in. I'm hitting my calories, I'm weighing my food, I'm tracking my calories. If I can pull this up on my damn phone, you can see I am dialed with my calorie intake and my weight hasn't gone down in a couple of days. But guess what? It's fucking normal. I'm not going to freak out. I know I'm doing the right things. And this is also the importance of tracking. Going back to what we talked about in the beginning in some of the points there, data and tracking. Because when your scale doesn't go down for three, four, five days, most people because they're not tracking their calories and they're not weighing their food and they're not tracking their steps and they're not tracking their body weight, they freak out. Just like well, I don't know what's going on. Whereas opposed to when you can pull up your app. This is my app, by the way. I built it. You like it? Cost me a lot of money. I put myself in debt. Now I'm It's all good. I put my entire life savings into it. But when you look at your app and you say, well, fuck, man, I hit my calories today. Okay, I go back and I go to my steps. Okay, cool. Let's go to yesterday's steps, right? Yesterday, Monday, I got like 9,000 steps. See the big green one? I can look back at that and say, well, I hit my step goal, hit my calories, hit my steps. I'm going to get my workout today. What do I have to worry about? I know I'm following the plan. I know the plan works. I know it works because I've been doing this for 9 years. But like, you can look back at your data and know you're doing the right shit. So it calms down a lot of this anxiety and doubt and, and, and am I doing this right or am I going to see progress? How do you think you're going to break the weight loss plateau? What do you think is going to fucking happen like a fucking magic fairy? No, you're going to stick to your calories. You're going to stick to your workouts. You're going to get your steps. You're going to track and weigh your food. That's the only way. But if you're not tracking, you don't know. Okay, motherfucking welcome. Cool. One more question. I've lost— no, I created a consistency tracker based on your 85% consistency goal, and I was never consistent with the consistency tracker. That's why I need fucking accountability. I'm telling you guys, this is like an engine in a car. This is my last question. I got to go before I freak out. It's like an engine in a car. Okay? I always tell people there's 3 parts that make a successful fitness transformation. And oh, by the way, I've done over 25,000 of them. So I fucking know. 3 parts, workouts, nutrition, Accountability. If you have those three things, you will be successful. It's like an engine in a car. If one of those three parts is missing, then you're not going to be successful. The car's not going to go anywhere. But you need all three of those parts. This is why I try to give the information that I give. All right. Listen, guys. I love you. I appreciate you. Thank you so much. I am really enjoying these YouTube lives. I'm gonna start doing even more of these YouTube lives. I don't know. My next calorie deficit update might be in a YouTube Live format on Thursday. We will have to wait and see. As I'm thinking, it probably will be. So I'll see your ass on Thursday. And like I said, you know, if you're like, yo, this guy Eric, he fucking gets it. I just want to help you. Like I said, I know, and I'm okay with this. I know 95% of you are never going to sign up for coaching. I understand that. But for the 5% of you who will, Just click the link in the bio, link in the description below. Start now. The sooner you start, the sooner you're going to see progress. All right. I love you guys. I appreciate you guys. Thank you for a great live. And we will chat hopefully on Thursday.