Fitness Cheat Codes I Wish I Knew Earlier

9 Sept 2026 · 2 min

Watch on YouTube

1:40

In this concise monologue, fitness coach Eric Roberts shares a collection of practical, experience‑based “cheat codes” for improving health, body composition, and performance. He emphasizes that cardio supports heart health while weightlifting builds strength and muscle, and both are essential. Visible changes typically require 8–12 weeks of consistent effort, so quitting early is discouraged. Workouts can be efficient with just 4–6 exercises per session, focusing on the 5–12 rep range and ensuring the final reps are challenging. For fat loss, he recommends easy cardio methods like incline treadmill walking or walking with a weighted vest. Diet advice includes allowing a daily 300‑calorie “favorite food” treat to avoid an all‑or‑nothing mindset, prioritizing high‑fiber berries (raspberries, blackberries), and being flexible with meal frequency as long as total daily calories are met. He stresses consistent eating patterns—same meals and times each day—low morning carbs, and a focus on protein, fats, and water. Finally, he clarifies that calories drive weight loss while macronutrient ratios influence fat loss, and he offers a free calorie‑and‑macro calculator via a link in his bio.

Chapters

Fitness cheat codes I know at 30 that I wish I knew at 20. Cardio is for heart health. Weightlifting is for strength and muscle. You need both to live the healthiest life you can. It takes 8 to 12 weeks to actually see a change in your body. Don't quit before then. You only need 4 to 6 exercises per workout to lose fat and build muscle. Incline treadmill walking or walking with a weighted vest is one of the easiest ways to burn more fat. Eat 300 calories per day of your favorite foods. Yes, even if it's junk food. Your all-or-nothing mindset is ruining your progress. Raspberries and blackberries are the most underrated fruit for fat loss because they're high in fiber, low in calories. You can eat 2 meals a day, or you can eat 20 meals a day. As long as you hit your daily calorie goal, that is what matters. No one ever regretted completing their workout, even if it was a shitty one. You need to eat like a dog. The same meals and the same times every day. Keep your carbs low in the morning. Aim for protein, fats, and water. Do most of your exercises in the 5 to 12 rep range and make sure the last few reps are challenging. Calories determine weight loss, macros determine fat loss. If you need to know what your calories and macros should be, click the link in my bio. I have a free calorie calculator.