In this video Eric Roberts presents a simple, three‑part fat‑loss system that he claims has helped over 20,000 clients lose fat and build muscle. The system consists of (1) cardio, (2) strength workouts, and (3) nutrition, all of which must work together. For cardio he advises against high‑intensity interval training because it raises cortisol, hunger, and fatigue; instead he recommends a daily step goal of 6,000–10,000 steps plus a 15‑20 minute incline treadmill walk (10‑12% incline at 2‑3 mph) or a weighted‑vest walk as a low‑stress, high‑calorie‑burn alternative. For strength training he suggests 3–4 sessions per week, each lasting 30–75 minutes, organized as lower/upper or full‑body splits, with 4‑8 exercises per session, 2‑3 sets of 5‑10 reps, and at least 90 seconds rest between sets to maximize muscle gain without over‑taxing recovery. Nutrition focuses on eating the right amount of calories—enough to sustain a deficit without causing “hangry” crashes—by choosing low‑calorie, high‑volume foods and prioritizing protein because of its high thermic effect (up to 30% of calories burned during digestion). He provides a free calorie‑and‑protein calculator (linked in the description) for personalized targets and encourages viewers to use the system, comment, and watch a follow‑up video for deeper nutrition guidance.
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This is the easiest fat loss system I've ever used, and it's the exact one I've used with over 20,000 of our clients to lose fat and build muscle. It doesn't matter if you have 10 pounds to lose or 100 pounds to lose. This system works because it's simple, fast, and cuts out all of the fluff. So now I'm gonna give you every step to do so you can just copy it. To start, what is the system? Well, there's 3 main parts: cardio, Workouts and nutrition. All 3 need to be working together. Otherwise the system gets thrown off. So let's start with cardio and exactly what you will do. Step 1, cardio. You've probably heard before you need to do cardio to lose fat, but what you might not know is there are better options of cardio than others if you want to maximize fat loss. And generally the worst options are the ones that people do the most, which is usually high-intensity or HIIT cardio. This is because high-intensity cardio counteracts the other 2 parts of the system. When you do high-intensity cardio, you might burn more calories in the short term, but it also increases your cortisol, which is your stress levels. It increases your hunger and your cravings, and it adds a lot of fatigue to your body. This results in making it harder to stick to your diet and harder to get in and recover from your strength training workouts. So instead of doing that, you're going to do 2 things for cardio instead. First is track and hit your daily step goal. If you wear a watch, you can track your steps that way, or I just use my phone to track my steps for me. I would set a goal of at least 6,000 steps per day and really try to work towards 8,000 to 10,000 per day. Those These steps don't have to be at a certain pace. You don't have to get your heart rate up doing it, and they don't have to be all at once. These could come from you cleaning your house or parking farther away at the store or taking the stairs instead of the elevator or taking little mini walks throughout the day. Next, you're going to do a specific form of cardio, which is 15 to 20 minutes of an incline treadmill walk at between 10 and 12 incline and between 2 and 3 speed depending on your current fitness level. And the reason this is so beneficial is the incline can burn up to 50 to 150 extra calories per session without increasing your heart rate by a ton, thus not increasing your cravings or your hunger or adding a lot of stress and fatigue to your body. So you get all of the positive benefits of burning more calories but none of the negative side effects that we talked about earlier. And so a win-win. And don't worry if you can't do an incline treadmill walk. Here's what you can do instead. Get a weighted vest or even a weighted backpack, usually around 10 to 25 pounds, and go for a 15 to 20 minute walk with that vest or backpack on. This will also trick your body into thinking that you weigh more, and then you will burn more calories on that walk Again, without the negative side effects. Do this after your workouts and watch the fat start to melt off. But now that we talked about workouts, how many workouts should you be doing per week? Step 2, workouts. After coaching thousands of clients, one thing I noticed is most people think the more you work out, the more fat loss progress you will see. And while that makes sense in theory, That's just not true in practicality, and here's why. Doing too many workouts throughout the week throws off the other 2 parts of the fat loss system that we've been talking about. I want you to think of it like this: your body has a battery, just like your phone has a battery. And let's say you already start the day at 80% full, just because #life. More workouts equals more stress and fatigue. Which then leads to worse sleep, higher cravings and hunger, less daily steps because you're exhausted all day, and you're much less likely to do cardio after your workout if you're already working out for 2 hours, 6 days a week as it is. So instead, I want you to keep your workouts to 3 to 4 times per week. And what are these workouts going to look like? Well, to be honest with you, I have a totally free workout program. You can click the link in the description of this video, or you're going to just stick to these main points. Number 1, your workouts should be roughly 30 to 75 minutes. Number 2, you will split them up with either 3 times a week, lower, upper, full body workouts, or 4 times a week, lower body, upper body, lower body, upper body. Number 3, for each workout, you're going to stick to 4 to 8 exercises max. Number 4, you will do 2 to 3 sets For 5 to 10 reps. So yes, we're looking to lift a little bit heavier here. And number 5, I want you to rest for at least 90 seconds in between your sets. Setting up your workouts like this will maximize your strength and muscle building, which by the way will help you look the way you want to look without messing up the other 2 parts of the system, your diet and your nutrition. And remember, the main goal here is fat loss. You will already be eating less calories, so you won't have enough calories to go around to recover from 2-hour workouts 5 to 7 days a week. And speaking of calories, that's the third part of the system. Step 3, calories. I mentioned just there that you will be eating less calories, and you will, but there is so much people get wrong about this. First, if you eat too few calories, you'll end up getting very hangry, having shitty workouts and end up saying, screw this, I'd rather be fat. This is what makes most people fall off their diet over and over. So we have to make sure we're eating the right amount of calories for you to lose fat in a sustainable way and not mess up the other parts of the system, which I'll give you an exact equation you can use to find that out for yourself in a second. But before I do that, I want to make something very clear because most people get this wrong. Just because you're eating less calories doesn't mean you're eating less food. And let me explain what I mean. Here we have everybody's favorite peanut butter. And if I were to look at what 150 calories of peanut butter is, you're looking at roughly this much peanut butter. Now let's look at strawberries. If I were to open this bag of strawberries, which apparently I cannot do, For 150 calories of strawberries, this is what that looks like. Do you see how much more food the strawberries is than the peanut butter for the same amount of calories? This is what we call low-calorie, high-volume foods, meaning you can eat a ton of food without eating a ton of calories. And this is why when you hear people say you have to eat less calories, that doesn't always mean you need to eat less food. In fact, if you eat the right foods, you can eat more food for less calories. And this is something I would encourage you to do because it makes sticking to your diet so much easier. And I'll put a list of my favorite low-calorie, high-volume foods on the screen right here if you want to take a screenshot. So now you know you should be eating low-calorie, high-volume foods. Before I tell you the exact equation to figure out how many calories you should be eating, I want to let you in on one more secret. About the best fat-burning foods. There's only one real food that burns fat, and let me explain. Every food has something called your TEF, your thermic effect of food. So for the dietary fat that you eat— which, by the way, peanut butter is not a source of protein, it is a source of dietary fat because it has more fat than it does protein— but for every 100 calories of fat you eat, your body burns 1 to 3 of those calories digesting it. For every 100 calories of carbs that you eat, your body burns 3 to 7 of those calories. But for every 100 calories of protein that you eat, your body burns up to 30 of those calories. This is crazy, right? It's almost like for every 100 calories of protein, you're actually only eating 70. Protein also helps you recover from workouts and build muscle. As I'm sure you already know, you Smart little nugget, you, which can also help work with the other parts of our fat loss system. So if you want to have your diet work with you on your fat loss journey, start ramping up your protein intake. But how much protein should we be eating, Eric? You're still waiting on the calorie amount to be told what to eat. Don't worry, don't worry. I'm going to tell you right now. Well, I actually won't tell you because it's different for everybody, but I have something even better. I created a totally free calorie and protein calculator that you can use. Just enter your information and it will spit out exactly how many calories to eat and how much protein to eat to lose fat and build muscle. There will be a link for that below in the description of this video. And now you have everything you need to go and copy this system. And let me know in the comments if you're excited to try this out and if you'd like someone to tell you everything you need to know about your nutrition and a calorie deficit so you don't fuck it up, for lack of a better term, then watch this video right here.
