The EXACT Fat Loss Plan To Lose 22lbs in 10 Weeks

Here's the truth. Doing more cardio isn't the answer. Cutting more calories isn't gonna fix it either. But burning fat fast in 2025, it's definitely possible. You just need the right system to lose weight without suffering. I've helped over 25,000 clients burn fat fast, eating carbs, working out only 3 to 4 times a week, and enjoying life. And I've also been able to do this myself through running a business, traveling, and I do it without being perfect with my diet. And it's what I call the 3 pillars of fat loss. In this video, I'm going to break it down step by step so you can copy exactly what I've done with thousands of clients and finally start seeing results that last. So let's start with pillar number 1. Pillar 1, the fuel system. Here's the truth, most people trying to lose fat are eating too little Of the wrong things at the wrong times and still wondering why nothing's changing. And no, cutting out all of your sugar or your carbs or eating clean 24/7 isn't the answer. That's how you burn out, not burn fat. You like that one? Fat loss in 2025 is about eating smarter, not eating less. And that's where the Fuel System comes in. It's the exact nutrition framework that I have used that you can copy right now. The Fuel System has 3 simple rules. Rule number 1, the 80/20 rule. 80% of your calories should come from high-quality, clean, whole foods— lean proteins, fruits, veggies, whole grains, healthy fats. But the other 20%, that can come from anything you want. If it's chips or cookies or pizza, whatever the hell you want, as long as it fits within your calories. So let's say your calorie deficit is 1,800 calories per day. That would mean 1,450 350 of those calories should be coming from clean foods, but 350 of those calories can come from whatever you want. So you don't have to feel guilty for eating treats or eating junk food. And by the way, if you need to know how many calories your calorie deficit should be per day, there'll be a free calorie deficit calculator in the link of the description of this video. This 80/20 rule is how you stop falling off track. You don't need a cheat meal because you've got freedom already built in. Rule number 2, 3 meals and 2 snacks. Structure matters. Trying to eat light all day usually just leads to nighttime cravings and overeating. So the system that we use for a lot of our coaching clients is 3 balanced meals per day with 2 snacks. Each one of those meals has to have some sort of protein and some sort of fruit or vegetable. Beyond that, you can eat whatever you want. And the snacks, at least one of them has to be a protein. The other snack can be whatever the hell you want. And we usually like to split this up between every 2 to 6 hours throughout the day. And what this does is it never lets you get super hungry, because when you get hungry, if you're like me, you get hangry and you don't care what you're gonna eat. You just need to eat before you kill somebody. And when you get to that feeling, it's very hard to stick to your calories or practice moderation. So when you set your meals up like 3 meals and 2 snacks, you'll give yourself structure to not overeat. And what this does is it trains your hunger hormones to be hungry at specific times. So if you start eating in this way, over about, I'd say, 2 to 4 weeks, your body is going to get trained to be hungry for those 3 meals and 2 snacks and nothing else, because you're actually giving your body a structure and a system to follow. And rule number 3, build every meal like this. I briefly just touched on this and how to set up your meals, but I want to go more in depth either if you're eating at home and cooking food by yourself, or if you're going out to eat. So every meal follows this formula. You gotta have some sort of protein, you gotta have some sort of fruit or vegetable, and the reason you're having the fruit or vegetable usually is because you want to get some sort of fiber. The fiber is so important for you because paired with protein, you will be so much more full so much more satisfied, and you won't feel the need to overeat or overindulge. So make sure those 2 things happen, and then from there you can finish the meal with whatever you want— the carbs or the rice, pasta. Have at it. Just make sure you get protein and fiber first. And again, I don't want you to think of this as dieting, and I don't want you to think of this as you have to eat foods that you don't like. For example, if you don't like eating chicken, don't eat chicken. You can eat ground beef or steak or tuna or eggs or whatever you like. It just has to be a protein and some sort of fiber, usually in a fruit or a veggie. And again, if you don't like apples, don't fucking eat apples. You can eat oranges or bananas or raspberries or whatever you like. And that's the fuel system. Following the 80/20 rule, structure with 3 meals and 2 snacks, And simplicity with the meal formula I just gave you. It works because it's flexible and it's realistic. I'm not asking you to follow a specific meal plan where a week or 2 weeks in, either you don't want to follow it anymore, or you get sick and tired of the food, or you just don't have those foods and you can't stick to it perfectly. This system allows you to stick with it. But food is only part of the equation. If your training sucks, you might be burning off muscle instead of fat. So let's fix that next in Pillar 2. Pillar 2, the Lift Lean Method. Let me guess, you've been told the key to burning fat is doing workouts that burn a lot of calories, doing a lot of cardio, lifting light weight for high reps to tone the muscle. Yeah, that's what most people think, and that's why most people are stuck and not losing the fat they want to lose. They're chasing sweat. They're not chasing results. You're probably trying to shrink your body, not shape your body. You like that one too? I did. Because here's the truth: if your workouts are designed to just burn calories, you're most likely going to be burning muscle along the way, or at the very least, not building muscle and not actually changing the way your body looks. And that's why we use something called the Lift Lean Method with our online coaching clients. To build muscle, lose fat, and actually reveal a body they like and that they're proud of when they look in the mirror. And the Lift Lean Method has 3 core principles. Principle 1, lift heavy 3 to 4 times a week. Forget high reps to tone. That is not a thing. Muscle tone just means you have enough muscle mass built up and you're at a low enough body fat percentage to see The muscle mass. If you don't have the muscle mass, there'll be nothing to see no matter how much body fat you lose. So if you want to look lean, you have to lift heavy enough to stimulate muscle growth. Yes, even in a calorie deficit. So you're going to work out 3 to 4 days per week. My favorite way of splitting this up throughout the week, if you're doing 3 days, a lower body workout, an upper body workout, and a full body workout. Or if it's 4 days, you're going lower body, upper body, lower body, upper body. And those 4 workouts, if you're doing 4 days a week, are all different workouts. And you're going to try to stick to 5 to 10 reps for most of your exercises. There might be some where you do 3 or 4 reps, and there might be some where you do 12 to 15 reps, but the majority of your exercises should be in that 5 to 10 range. 10 rep range because that is what is going to allow you to lift heavy enough and you'll be able to push yourself close enough to failure. And this is really important. Let's say you're doing a set of 8 reps. The last 3 reps of your set should be challenging reps. So that 6th rep, 7th rep, and 8th rep, those reps should not be easy reps. You should be almost fighting to make sure you can get those last couple of That's how you know you're lifting heavy enough and pushing yourself close enough to failure to actually build muscle and see progress. And for most people, lifting weights 3 to 4 days a week is just so much more realistic with your schedule, with your routine. You don't have to spend 5, 6, 7 days in the week to see great progress, I promise. And by the way, if you want some low-cost, full 12-week workout programs, Click the link in the description below. There'll be some there that you can check out that I've built. But going on to principle number 2, walk every day. You don't need to do hours of cardio or be an endurance athlete. You just need to move daily. Daily steps are your secret weapon for fat loss, muscle building, and long-term health. Because the data is insane. People who walked 10,000 steps per day versus people who walked 3,500 steps per day Cut their risk of death by 50%. That is insane. And listen, even if you can't get 10,000 steps a day, for every 1,000 steps that you get, you cut your risk of death by 12%. So not only from a fat loss perspective, because yes, walking 8,000, 10,000 steps per day is going to help you burn 200, 300, 400, 500 extra calories And most of us sit at a desk all day, so it's hard to make sure we're moving enough. But when you're intentional about that, you'll burn extra calories, but you're also going to increase your life expectancy and decrease your risk of dying. And again, even if you can't hit 10K steps, the whole point is just walk more than what you're doing right now. I like to help our clients set a goal of at least 6,000 steps per day. And no, this doesn't have to be at a specific speed. No, this doesn't have to be all at once. It can be walking around the house, cleaning, walking when you're on work calls or Zoom calls, however you can get more steps. And principle number 3, you have to ditch the fat-burning workouts. You don't need to do burpees until you puke. You don't need to burn 700 calories per workout. You need to train with intent in purpose, not punishment. You should be leaving your workout feeling better than when you entered it. Now, I'm not saying you might not be a little bit fatigued and a little bit exhausted. That's normal. But if you feel like you got hit by a truck after you get done your workout, probably a sign you're not actually doing the correct style of workouts. You're going a little bit too hard, which means you're not going to be able to recover from it. Which means, and most people don't know this, when you do a lot of high-intensity cardio, HIIT classes, very, very high rep and high set workouts, like if you're doing 4 or 5 sets of 15, 20 reps, that is going to decrease your recovery, increase your cortisol, and increase your appetite, leading to you overeating and not sticking to your calorie deficit. Which means you're not going to see progress. And so many people are like, oh man, I do really good with workouts, but it's my diet that I suck with. If that sounds like you and you're doing 5, 6, 7 days a week of workouts, your workouts are causing you to suck at your diet. And that's why we need to fix it. So that's the Lift Lean Method. Lift heavy weights 3 to 4 times a week. Walk 6,000 steps a day at least. And ditch the fat-burning workouts. Train smart, not just hard. And remember, you don't always need to do more. You need to do what works to get results. And that actually leads us into pillar number 3. Pillar 3, the recovery multiplier. By far the most overlooked tool when it comes to fat loss and why your body won't change without it. Most people are obsessed with workouts. Macros, meal plans, supplements, but they ignore the one thing that can multiply all of that or completely destroy it if you don't do it right. And that is recovery. Because here's the truth: if you're not sleeping enough, if you're not staying hydrated, if you're not managing stress, your body will fight you every step along the way and make your journey exponentially harder than what it has to be. I think you and I can both agree this whole losing fat thing is already hard enough as it is. If you're not recovering properly, you're making it that much harder, which— good luck. And I've seen people track every bite of food and crush every workout but still plateau because they're not recovering enough. And that's why the final part, the final pillar of this system is called the Recovery Multiplier. Because when you get this right, everything else works faster. And the recovery multiplier has 3 key levers. Lever 1, sleep 7 to 8 hours per night. And I get it, there's gonna be parents with young kids out there or people who work different shifts who are like, Eric, I can't get that. Listen, prioritizing your sleep is probably the thing that is gonna amplify your results the most outside of like steroids or performance-enhancing drugs. It's that important and that foundational to your progress. And yet it's the thing that most people skip out on or most people don't take seriously. You're working so hard at trying to figure out the perfect diet or the perfect workout routine when in reality, if you just got your fucking sleep together, you would make much more and faster progress. It literally rewires your metabolism and your appetite. Listen to this. In one meta-analysis, it showed just one night of partial sleep deprivation caused people to eat an extra 385 calories the next day, mostly from highly processed sugary junk food. And that's because when you don't get adequate sleep, your hunger hormones, the ones that we talked about earlier, they go all out of whack. There's 2 hormones in your body, leptin and ghrelin. Leptin is the hormone that tells your body, I'm full, I'm satisfied, I don't need to keep eating. Ghrelin is the hormone that tells your body, no, no, I'm hungry, I need to eat more. When you are sleep deprived, your leptin decreases, the hormone that tells your body you're full, and your ghrelin increases, the hormone that tells your body you're hungry. So if you're not getting sleep, you are automatically going to make it harder on yourself to stick to your diet. And it gets worse than that. The less sleep you get, the slower you recover from workouts, which means you're not going to build muscle as much, or you could potentially lose muscle if you're doing too many workouts and not recovering from them. It's going to leave you more exhausted, less willpower. It's also going to make you move less throughout the day because think about it, when you're sitting there exhausted, do you really want to get up and take that extra walk to get that 8,000 steps? Probably not. So this isn't about willpower or being hardcore, which most people just think you need to have more discipline, willpower to lose fat faster. It's about giving your body what it actually needs to actually change. Lever 2 is hydrate and salt. Your muscles are over 60 to 70% water, and sodium, aka salt, That is the main electrolyte you sweat out when you're doing your workouts, and it's the main electrolyte that helps you with muscle contractions. So when you actually go to lift weights, your muscles have to contract. If you don't have enough sodium, your muscles aren't going to contract as well. So if you're training hard, you're working out, you're eating a healthier diet, and you're only drinking water, you might be setting yourself back because you're not fully hydrating yourself. I'm not saying everybody's doing this, but it's especially common when you're trying to eat healthier and lose weight. So we gotta make sure your hydration and your electrolytes are on point. What I like to do is 2 main things. Number one, lightly salt all of your meals. Don't fucking douse it, but lightly salt most of your meals. This is going to help make sure your sodium levels are where they need to be. And number 2, gotta make sure you're drinking enough overall water. A good rule of thumb to shoot for is take your current body weight in pounds, cut that in half, and that's how many ounces of water you should be drinking per day. So if you weigh 200 pounds, you should be trying to drink 100 ounces of water. And lever 3 is daily, you should have some sort of stress Reset. High stress equals high cortisol, and cortisol isn't inherently a bad thing. People will make you freak out over this word, but the higher the cortisol, the harder fat loss can be, especially from a willpower perspective. You're typically going to store some extra water weight, especially around the belly area. And no, I don't think you need to go like meditate on a mountain, but just even 5 minutes a day, 10 minutes a day of De-stressing, not scrolling your phone. That's not what I mean. You're not de-stressing when you're doing that. Don't lie to yourself either. But whether it's 5 minutes of belly breathing where you're breathing in through your nose and you're breathing out through your mouth, kind of like if you take a big breath into your nose and you push it out like you're pushing through a straw, that's a great way to help your parasympathetic nervous system turn on. And that's just a fancy word for— Relaxing. rest and digest nervous system. That will help you de-stress, whether it's going for a walk outside without your phone, whether it's journaling, or whatever way that you can de-stress a bit. And it doesn't have to be a long time. Even 5 to 10 minutes a day can make a massive difference. So that's the recovery multiplier: sleeping at least 7 hours per night, making sure you hydrate and have proper sodium intake, and doing something to reset your stress each day. Do this, your workouts will get better, your cravings will go down, and your fat loss will speed up. And now you've got the full fat loss flywheel. You've got the fuel system, the Lift Lean Method, and the recovery multiplier. This is how our clients lose weight not only fast, but they keep it off for good. And if you want expert one-on-one help from a coach on my team to take out all of the guesswork and to hold you accountable along the way, because I know most people know what to do, you're just not doing it, click the link in the description below to check out our one-on-one personalized online coaching where we will just build all of this for you. And after you do that, you can check out this video here to find out how to lose weight so fast it feels illegal.