If You're in a Weight Loss Plateau, Watch This
In this 2026‑06‑22 live TikTok Q&A, veteran fitness coach Eric Roberts answers a rapid‑fire stream of viewer questions about breaking weight‑loss plateaus, designing workouts that combine strength, hypertrophy, mobility and cardio, and applying nutrition fundamentals. He explains why feeling a muscle isn’t required for every lift, offers concrete set‑and‑rep schemes for RDLs, cable crunches and other exercises, and outlines a three‑step plateau‑busting framework: tighten tracking consistency, adjust calories or cardio, and add 15‑30 min of extra low‑intensity cardio two times per week. Roberts details calorie‑deficit basics, the 80/20 food rule, refeed day carb choices, and how to build muscle while in a deficit. He provides special‑population guidance for perimenopausal women, people with PCOS or thyroid issues, and stresses sleep, low‑intensity cardio, and step goals (6‑10 k daily). Cardio recommendations include daily steps, at least one hour of zone 2 per week, occasional HIIT, and the optional use of a weighted vest. He describes his holistic weekly program (3‑4 days) that blends mobility, core activation, strength, stability and cardio, and promotes his app and 8‑week one‑on‑one coaching challenge. Throughout, Roberts maintains a conversational, no‑BS tone, encouraging viewers to implement the advice immediately.
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I've been a fitness coach for over 10 years and helped over 25,000 clients lose fat, build muscle, and change their habits for good. In this video, I'm answering your questions in a live Q&A format about how to break a weight loss plateau, how to set up your workouts for strength, muscle building, mobility, and cardio all at the same time, what to do if you're only losing 1 pound per week, And more. For these questions, I try to make the solutions immediately actionable so that you watching this will actually be able to implement them today to see faster progress for yourself. Enjoy. Is it normal to not feel your muscle working when you're a beginner? You're not going to feel your muscle working every single time you do an exercise, and that's okay. That's normal. As long as you have the proper technique, as long as you're having the range of motion A good example of this would be a Romanian deadlift, an RDL. People often say they don't feel their glutes working in an RDL, but that doesn't mean your glutes aren't working. Your glutes have to work to produce that hip extension and to stretch your glutes at the bottom of an RDL. So it's working, you just may not feel it like you would a hip thrust, for example. So You don't have to feel your muscles working. That being said, if you are doing a bicep curl or a shoulder raise or a tricep extension and you don't feel your muscle like at all, that is a more isolation-based movement where you should probably be feeling a little bit of your muscle working. So if that's not happening, I would say maybe your form is off and you would need to fix that for yourself. What's up, man? Helped me lose 30 pounds. Congratulations, Colin. Good morning, Chocolate Rose.
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Thank you, Nicole. I appreciate that, my friend. How do you flatten your stomach? You eat in a calorie deficit. I know you've probably heard this before, but it really is that simple. I wish I could give you something else. Trust me, I feel like I would make, you know, I would make much more interesting content and/or make a ton of money if I just like came up with some sort of product or routine that flattened your stomach, but it really just is Being in a calorie deficit. I enjoy your videos, educational for a beginner. Thank you. How many workouts per muscle should you do? By the way, guys, if you would like to ask a question, you can either drop it in the chat or you can request to join in live. So if you'd rather ask your question live and we can kind of talk through it face to face here, going to be bringing on some people to ask their questions live as well. So either drop in the chat and just say, I'd like to ask my question live, or you can request to join live. Back to the question of how many workouts per muscle group should you do? It depends on how many days per week you are working out, but typically you should be working out your muscle groups 2 times per week. And within those workouts, hitting your muscles with 2, maybe 3 exercises max, but typically 3 exercises is Yeah, that would be the max. 2 exercises typically should be good enough, especially for bigger muscle groups like quads or glutes or chest or back. And then when you go to more of like the isolation muscle groups and the isolation exercises, smaller muscle groups like biceps, triceps, side delt, rear delt, typically 1 is, is more than enough to be able to do that.
So let's go, let's go, let's go.
Happy Sunday, guys. Happy Sunday. I hope you're having a great day thus far.
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Thank you for posting content. It helped me in my journey. You're welcome, my friend. Is mixing Greek yogurt with water to drink it a good idea? No, I would not. That's not— that would not be my first thing. Do you think cable crunches are a good exercise? Well, it depends on what you mean as a good exercise. Are they a good exercise to build your ab muscles? Yeah, definitely, for sure. They are a spinal flexion-based exercise where Those type of exercises will be a little bit more helpful for actually seeing your ab muscles. So I'm definitely a fan of cable crunches, 2 to 3 sets of 8 to 12 reps. And you should still be trying to progressively overload over time. Don't just ego lift and use a bunch of momentum because then that would take away the point of what you're trying to do. But 8 to 12 reps, 2 to 3 sets. How effective are push-ups for weightlifting versus weightlifting? I don't think they should be one or the other. I mean, I think you can do both and you should do both. Like, if you want to get better at push-ups, you do push-ups, but you should still be lifting weights no matter what. I would not say bodyweight exercises are enough, in my opinion, to build a physique that you want, but also the health that you want. What's up guys? Happy Sunday. Happy Sunday. I hope you're having a great day. Uh, welcome in. I know people are joining all the time, so if you're here, welcome. And if you are wanting to ask a question, feel free to drop it in the chat and/or say that you would like to come on live, and I'm happy to go back and forth and chat with some of you guys live to be able to help you with your specific journey.
All right.
What should I do during weight loss if I'm having a plateau for a couple of weeks? To break a weight loss plateau, Typically have to do one of 3 things. Number 1, you have to be more consistent. So many people think they're being consistent, but you're not tracking dinner, you're not tracking the weekends, you're not tracking the bites and snacks that you're having throughout the day. So you need to be more consistent. For most people, that will fix it. Number 2 would be you either have to drop your calories a bit more or increase your steps a bit more/cardio a bit more, Or both. And this depends on you and your lifestyle because some people are like, I don't want to eat any less calories, I'll just do a bit more exercise. And some people say, I don't have time for more exercise, so I'll have to drop my calories a bit more. Those are— one of those 3 things are what you have to do to break a plateau. So get more consistent. And if you are going to drop your calories or increase your cardio, dropping your calories by maybe 100 to 200 per day depending on how many calories you're currently consuming. And then number 2, for cardio, this is typically looking like 2 days a week of 15— excuse me, 2 days a week of 15 to 30 minutes of extra cardio. And this could be incline treadmill walking, this could be the elliptical, this could be the stair stepper, whichever form you hate the least.
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I've lost 22 pounds with your help, bro. Congratulations. I'm having a hard time losing weight. It used to be easy. Do you have any advice for women in perimenopause? So women in perimenopause, it will be harder. Like, that's just the truth because you're typically going to have less energy, you're typically going to have more cravings, you're typically not going to be able to recover as well, you're not going to be sleeping as well. Your calories burned per day typically lowers a tad bit, so your metabolism lowers a tad bit. That being said, it's not impossible, and you just have to unfortunately be more dialed in and be more consistent. So you're not going to be able to get away with not tracking your calories. You're not going to be able to get away with just eating healthy. You're not going to be able to get away with drinking 3, 4, 5 drinks on the weekends anymore. So, my advice for you and what we do with our online coaching clients is, number one, you've got to start tracking your calories and really truthfully be honest about your calorie intake, because like I said, you don't have that wiggle room that you used to have. So, that'll be number one. Number two, I would really try to prioritize sleep, because when you get better quality sleep, it's a positive cascade downstream. From there, number 2. Number 3, I would cut back on the high-intensity cardio and I would increase low-intensity cardio, strength training, and daily steps. Those would be the top 3 things I would focus on for yourself. And then number 4, I would cut back on alcohol. So if you are drinking alcohol, we typically recommend to our clients, at least during a fat loss phase, 2 to 3 drinks per week max. And, uh, I know it sucks for some of you, but if you would really like to see progress, that's what I would recommend.
So let's go, let's go, guys!
Happy Sunday, happy Sunday! If you have questions, you can either drop them live down in the chat right here, or if you would like to come on here live and have a conversation and have me help you back and forth, then just feel free to request to join in live. I actually don't know how to do that, but I'm sure maybe some of you do. So feel free to request to pop in live. Always watch your videos from the Philippines.
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Is an elevated RDL good or useless? I think it depends on what your goal is. I would say for most people you don't need to be doing an elevated RDL, like a regular RDL is going to be fine. But maybe if you're training a little bit more lower back extension, if you're training a little bit more of a big stretch in your glutes potentially, Like maybe, but for the most part, a regular RDL is is going to be fine. Do did it do? Can you sorry I lost my spot. How many times should you be doing cardio? So this depends on your goal. I'm going to take it from the perspective of if you would like to maybe drop some body fat, but if also you would like to improve your cardio, improve your heart health, and improve your Lifespan and longevity. So a couple of key points. Number one, you should be hitting your daily steps every single day. What should your daily steps be? I would say for most people, a minimum is 6,000 steps, but you should be trying to get to as close to 10,000 steps as you can. This doesn't have to be all in one dedicated walk. This can be spread out throughout the day. So maybe you're taking a 10-minute walk at breakfast, Maybe you're taking a 20-minute walk at lunch. Maybe you're on the phone and you're walking around while you're on the phone. And then maybe you take a 15-minute walk after you lift weights, for example. And all of that may add up to 10,000 steps for the day. But that would be number one, and that's every day, 7 days a week. Number 2 would be you want to do ideally at least 1 hour of zone 2 cardio per week. What is zone 2 cardio? It's 60 to 70% of your max target heart rate, and you should just be able to breathe through your nose while you're doing the cardio. So if you want to know if you're in zone 2, if you can still breathe through your nose and kind of hold a conversation like I am right now, that would be zone 2. So you want to get around an hour of that per week, and this could be incline treadmill walking, this could be the stair stepper, the elliptical, walking with a weighted vest. Any of that about an hour per week, and you can spread that out how you would like. So maybe it's 2 30-minute sessions, maybe it's 1 60-minute session, whatever you would like. And then beyond that, 1 time per week of higher intensity cardio. Call it a HIIT class, call it spin class, call it a HIIT workout, sprints, rower, SkiErg, bike, anything like that for 15 to 30 minutes. You don't need a lot of the high-intensity cardio to get the benefits from mainly a heart health perspective. So you can do that one time per week, and I would recommend not doing that before leg day if possible. So that would be your weekly cardio routine for not just fat loss but really longevity, heart health, and like I said, living a longer life. I'm 43. My lower back gets sore from bending at work and lifting. It's not sharp pain, just an ache. A best mobility exercise to work on? You should look up something called a standing windmill. If you guys follow me on social or on Instagram, which you should, it's the same thing, @ericrobertsfitness, I posted a video of me doing this. I think it was last week or the week prior. Standing windmill, it works something called your QL muscle, and that is the muscle right above your hip and right below your bottom rib. Rib. That muscle gets really weak and really tight for a lot of people, which is why your lower back might always be sore. So being able to stretch this muscle and strengthen this muscle through something called a windmill, that will really help your lower back pain and your constant lower back soreness. And again, it's called a standing windmill. I can't really perform it right now for you, but again, I put it on my Instagram and you could also just use the Google machine. Does it matter what you eat as long as it's in a calorie deficit? It depends. Can you eat anything you would like in a calorie deficit? Sure. Should you eat whatever you want and just eat Twizzlers and Chips Ahoy cookies and cereal? Probably not, for a couple of reasons. Technically, you can lose fat eating anything in a calorie deficit, but If you're eating a lot of highly processed foods and you're not eating a lot of protein, vegetables, fiber, good quality digesting carbohydrates, you're going to be hungry all day long, which is going to make it substantially harder to eat in a calorie deficit. You're going to get big energy spikes and then big energy crashes, which also makes it harder to stay focused, Stay consistent with your diet, not snack, get your workouts in. So the golden rule of how you should eat in a calorie deficit, and really how you should eat in general, would be 80/20. 80% of the food you eat should be healthy shit. So fruits, vegetables, protein, eggs, all the good healthy stuff. And then 20% of your calories can come from whatever you want. So chips, cookies, pizza, pasta, Pop-Tarts, whatever. Everything starts with a P. Apparently, whatever you want. So if you're eating 1,800 calories per day, let's say 1,500 of those calories need to come from good quality, nutrient-dense whole foods. 300 of those calories, whatever the fuck you want. And if you need to know how many calories you should be eating per day, you can click the link somewhere. I can't say where. Actually, TikTok just sent me a warning that apparently I did something wrong. So Okay, but nonetheless, click the link somewhere and use my free calorie calculator. All right? Okay, couple more questions here. Couple more questions here.
Let's go. Let's go. Let's go.
You helped me lose 35 pounds. Congratulations. I'm just about 50 pounds down thanks to your motivation. Thank you. I haven't seen you in a while. I love your explanations of specific exercises. Well, thank you. I appreciate that. All right, let's get back to these questions here, you guys. Thank you so much for attending the live. I really appreciate it.
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No questions, just popping to say thank you. I lost 9 pounds so far thanks to your calorie calculator. Congratulations.
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All right, all right, all right. How does the body build muscle while in a calorie deficit?
A couple of things.
If you're somebody who has a lot of body fat that you need to lose, you have a lot of extra energy. You have a lot of extra stored energy. So if you have 30, 40, 50, 60 pounds to lose, even if you're in a calorie deficit, your body will use that extra energy to build muscle. So even though you're not intaking as many calories, you have enough calories stored to be able to put towards muscle growth. So that's number one. And then number 2, you'll still be able to build muscle in a calorie deficit. It will just be slower than if you were in calorie maintenance or calorie surplus, for example, which is okay because if you're trying to be in a calorie deficit, your main goal is not to build as much muscle as possible. Your main goal would be to lose fat. So you would just be okay with the fact that you are losing fat as your primary goal and building muscle as your secondary goal as well. And now just remember, you can't build muscle unless you have a proper strength training program. So you would need to make sure you're having progressive overload, you're doing the right amount of volume, how many sets, how many reps, how many exercises you're doing, you're resting for proper time in between. You can only build muscle through your workouts. It's not just like you eat more protein and you build muscle. Unlike fat loss where you can just eat in a calorie deficit and you'll lose fat, muscle building is not like that. All right, all right guys, what's up? Happy Sunday, happy Sunday! I hope you're having a great day thus far. Let's go really quickly, guys. Please, please, please, um, don't ask the same question like 100 times. It's annoying for myself and other people, so please don't do that. But I'll try to answer as many questions as I can here. Okay, let's go. What's up, Eric? Nothing much, man. Brother, let me say you're a blessing to the health and fitness community. Well, thank you, my friend. I appreciate that. Karen, what's up, Karen? You finally caught a live. Karen asked, do you still have strength training programs available? Well, I built my own app where I have all of my strength training programs inside of there. You can click the link somewhere if you would like to learn about that and you would like to have all the guesswork taken out for you for a strength training program. In my— I'll just— this is for everybody here. I've been doing this for over 10 years, so I've been a trainer for over 10 years. Where I am currently seeing the fitness landscape change, and I think for a better change, for the better, is I think we're moving away from just like bodybuilding, powerlifting style workouts. Not that that is bad and you shouldn't do it, but there's so much more you should be focused on from a longevity, from a quality of life perspective from a how long you live perspective when it comes to your workouts. And that would be we should be focusing on, yes, building muscle, yes, building strength, but we should also focus on mobility. We should also focus on flexibility. We should focus on cardio and heart health. So with my workouts that I program for myself and the programs that are inside of my app, I work in Mobility, core strength, and strength training/muscle building, and cardio all into a weekly workout routine. And that sounds like a lot, but when you have a proper strength training program, you don't need more than 3 to 4 days a week of working out to accomplish all of this. So for example, I'll walk through what like a typical workout would look like in my app. So you'll start with a warmup. And this isn't just like swing your arms around and that's your body's warmup. This would be if you're doing, let's say, a lower body exercise, a lower body day, you're having specific mobility exercises to open up your hips to gain more range of motion. We're also going to be putting in core strength exercises into the warmups because number one, let's be honest, if you save your abs for the end, you're You're not going to fucking do it because I don't. And number 2, you want to have your core strength firing properly before you go into especially a leg day to protect and save your lower back as well as obviously strengthen your core. So within the warmup alone, and this takes 5 minutes, you've already done mobility and you've already done core strength, and then you'll flow into the strength training portion of the workout. Where if let's say we're doing a lower body day, you might have squats, you might have RDLs, you might have hip thrusts. But something that we also do, not just for strength and building muscle, but we also want you to have better balance, have better stability. This— these sort of things help you longevity-wise than just like squatting as much as humanly possible. So we incorporate single leg exercises. Things like lunges, things like Bulgarian split squats, things like single leg RDLs, lateral lunges. These movements that will not only build strength, but again, they will build stability and balance for you long-term as well. And then we might end with, maybe it's some sort of like light cardio. So let's say 15 minutes on an incline walk on the treadmill. So within an hour, all of this will take an hour, by the way. You don't need 2, 3 hours to work out. You'll have mobility, core strength, regular strength and muscle building, stability, balance, heart health cardio, all in one workout. And we program that, let's say, 3 to 4 days a week. I have just seen with where I think we should be going in fitness, I think people are more focused on longevity and heart health and living a longer life, not feeling as stiff, feeling more mobile. That's how we— that's how I set up workouts, and that's how I believe you should be setting up your workouts as well. So again, if you're interested, you can click the link somewhere and you can learn more about my program.
All right?
And there's probably a lot of questions on that, so I'm more than happy to answer. Would you recommend to stop lifting weights and focus on cardio?
No. No.
What? No, no, no, no. What did we just miss, Danny? No, that's not what I recommend at all. You can and should Do it all within the course of a week. And again, you don't have to spend 6, 7 days a week doing it. You don't have to spend 2 hours in your workout. If you have a good program that incorporates all of this like I just ran through, there is no reason you should not be able to do mobility training, core strength training, regular strength training and muscle building, and cardio all in the same workout and in the same week. You just have to program it in a smart way.
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Happy Sunday, you guys! Happy Sunday! I hope you are having a, a great day here thus far.
Let's go, let's go, let's go!
Have you always been coming on TikTok Live? Uh, no, I don't do it on a regular basis. Probably I should, but I, I definitely do not. Um, so yeah, I just kind of come on here when I have some time and I try to help As best as I can.
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On a planned refeed day, which carbs do I eat more of? I mean, whichever carbs you would like. Typically these would come from more— they would come from more carbs that will be stored as muscle glycogen. So think of carbs like potatoes, rice, rice cakes, Oatmeal, bread, those sort of carbs will get stored as muscle glycogen, which would be the whole point of a refeed. You typically shouldn't just go like smash, you know, 100 grams of sugar and Skittles if you're doing a refeed day, because that won't really do anything for you. Like, you won't really have the benefit of what the refeed day is supposed to be. And what is a refeed day for people who may not know what that is? It's a day where you intentionally eat more calories, typically more carbohydrates, to be able to do a couple of things. Give yourself a break mentally from a calorie deficit. And number 2, if you've been on a calorie deficit for an extended period of time, these refeed days will kind of fill your muscles up with more glycogen, which is just more energy for your muscles, which allows you to have better workouts. You can lift heavier. Your hunger hormones also get a bit reset because being in a calorie deficit for a long period of time does affect your hunger hormones. And if you do not— if you just keep going with that, you're going to be way more hungry. So, yep.
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All right, guys.
Let's go.
Happy Sunday. Happy Sunday. Thanks, Danny. I appreciate that. Thanks for what you do with your videos. I've lost 80 pounds. Congratulations. You're the best fitness guru hands down. Shouts out to bro. Thank you, Jay. I appreciate that.
Let's go, let's go, let's go.
I stopped intermittent fasting because of you. That's fucking funny. When would I see results? I'm currently in a calorie deficit, but I'm not tracking to a T. When you start tracking to a T, you'll start seeing results. I'll keep it very simple for you. You just answered your own fucking question. Okay guys, let's go. I am going to answer a couple of different more questions, and then, um, I will have to pop off But I really appreciate you being on. I appreciate you tuning in. I have PCOS and it's hard for me to lose weight. We've coached a lot of ladies with PCOS, and a couple of things I will say. It's very similar to how I answered the question earlier of perimenopause. So, with PCOS or perimenopause or hypothyroidism, Hashimoto's, The God's honest truth is it's going to be harder for you. That's just— it's just the way it is. It's going to be harder, but it's not impossible, and all of the same principles still apply. So you have to make sure you're eating in a calorie deficit. You have to make sure you're weighing out your food, tracking your calories, and just be super intentional with doing this for 30 days straight. I know it seems like a long time, but like 30 days are going to pass regardless. We're already halfway through 2026, which by the way, we're already halfway through 2026. If you had these New Year's resolutions and this was going to be the year you got in shape, be honest with yourself and ask yourself, has that actually happened? But different conversation for a different day. 30 days of truly weighing out and tracking your food. I guarantee you, if you do that, you will not be frustrated any longer that you're not losing weight. And I'm not talking about You track your breakfast and your lunch and you don't track dinner. I'm not talking about you track Monday through Friday, but not Friday through Sunday. I'm talking about 7 days a week, you're tracking your calorie intake. You're not going to be perfect with it, but you're tracking your intake 7 days a week. You have to do that. You have to, because you have to be more dialed in. Because with PCOS, you're going to have more cravings usually. You're slightly going to have a lower metabolism and you just have to work harder. I'm sorry. It is what it is. Number 2, I would try to stay away from the higher intensity cardio and I would make sure you're doing strength training and low intensity cardio instead. Thank you, Edgar, for the heart. Because with PCOS, you're usually having higher cortisol levels, so higher intensity cardio will lead to more of those higher cortisol levels. So typically going lower intensity and strength training will be great. And then also with that is daily steps. And so you may have to go out of your way to get more daily steps. You may have to go out of your way to get more low-intensity cardio in. But those, those couple of things— um, thank you for the other heart again. Um, you know, I hope those helped.
So, all right, let's go, let's go, let's go!
Happy Sunday, you guys! Happy Sunday! I'm 11 weeks in and I'm only down 11 pounds. You've lost a pound a week. That is incredible, healthy, and sustainable fat loss progress. Most people are wildly, wildly inaccurate in their expectations of what they should be doing. If you're losing fat, 1 pound a week of fat loss, imagine if you lost 1 pound a week for 52 weeks for an entire year. You would lose 52 pounds of fat in a year. That's a lot of fat. Some of you don't even have 52 pounds of fat to lose. So, this is incredible progress. And, don't let TikTok and don't let Instagram and don't let social media make you think that you're not seeing great progress for losing 1 pound per week. That is legit absolutely what you should be doing. And, congratulations on your progress. What is considered low heart rate? So you want to be in zone 2. What is zone 2? It's 60 to 70% of your max heart rate, or even more simple terms, when you do cardio, you should still be able to be breathing through your nose. So if you're doing cardio and you're doing it like this, where you can breathe through your nose and hold a conversation, that is zone 2. Once you start getting into— When you're doing cardio like this, That is zone 3, zone 4, and zone 5. So low heart rate is zone 2, and this is where it typically happens the best for heart health and the best for overall fat loss.
Let's go, guys! Let's go, let's go!
Happy Sunday, happy Sunday! I hope everybody is having a great day. Maybe one or two more questions. Here before I have to— oh no, I'm good— before I have to pop off.
Let's go, let's go, let's go.
I love your no BS approach. Thank you, I appreciate that. Thank you, Leah, I appreciate that.
You're welcome. Let's go.
Do you do one-on-one plans and advice? Yes, you can click the link in my bio to learn more. I have something called an 8-week challenge, and that is our one-on-one, like, custom 8-week fat loss challenge. Again, there's a link somewhere you can do to learn more about this. And I will answer one more question. If I wear a weight vest to walk, will it help me burn more fat? Yes and no. So wearing a weighted vest while you're walking will get you into zone 2 cardio, like I was just talking about. This zone 2 cardio is where you burn fat. So higher zones of cardio where your heart rate is more elevated, you'll burn carbs. Lower heart rate, zone 2, you'll burn fat for energy. Now, that does not mean you will lose more fat because if you're not in a calorie deficit, you will not lose any body fat no matter how much fat you burn. There's a difference between burning fat for energy during a specific workout and actually losing stored body fat. Now, walking with a weighted vest for zone 2 cardio is a great way to burn a bit extra calories, get into zone 2 cardio without spiking your cortisol or hunger. Because most cardio, higher intensity that people do, it burns calories, but it also increases your cortisol, which can increase short-term water weight, and it increases your appetite, which makes you eat more, which takes you out of the calorie deficit. So walking with a weighted vest or incline treadmill walking, if you've seen this before as well, these are great ways to burn extra fat, but really burn extra calories without increasing hunger, cortisol, or cravings, which is why it is very good for fat loss. All right. All right guys, cool. That is the live for today. So I really appreciate you guys tuning in. Again, if you're interested in potentially getting more help from myself, This is what I do for a living. I have my own business doing this. You can click the link in my bio if you'd like to learn more. We do our 8-week fat loss challenge, which is our fully one-on-one coaching, or you can join my app where you can track your calories, you can do the workouts, get a proper strength training program laid out. Um, so those are my 2 options. I hope you enjoyed today's live. Hope it was valuable for you. If you'd like to get more help, you can do so.
