In this coaching‑style YouTube video, fitness expert Eric Roberts reviews three subscribers—Emily, Louis, and Michelle—identifying each person’s primary obstacles and delivering concise, actionable plans to jump‑start their weight‑loss or body‑recomposition goals. For Emily (31, 187 lb, wants to lose 50 lb) Roberts prescribes a three‑step plan: increase daily steps to ~6,000, track calories every day for at least 30 days, and replace cardio‑focused workouts with a structured strength‑training program while establishing a regular eating schedule to curb binge and weekend snacking. For Louis (40, plateaued after prior loss, wants to lose 20 lb) the focus is on raising step count to 6,000 and recalibrating his calorie intake from ~2,800 kcal to an estimated 2,100‑2,300 kcal using Roberts’ free calorie calculator, acknowledging metabolic adaptation after weight loss. For Michelle (40, 175 lb, wants simultaneous fat loss and muscle gain) Roberts advises cutting calories to 1,500‑1,600 kcal, reducing protein to ~110‑130 g (debunking the myth of excessive protein), and simplifying her workout routine to four dedicated strength‑training sessions per week, dropping band/body‑weight sessions to improve intensity and recovery. Throughout, Roberts emphasizes the importance of calorie deficit, consistent step‑count, strength training over cardio for metabolic boost, and disciplined tracking. He offers free resources (calorie calculator, workout program) and invites viewers to comment, seek coaching, or be featured in future episodes.
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My name is Eric Roberts and I've helped thousands of people lose fat and build muscle. And in this video, I'm going to be helping 3 of my YouTube subscribers with their biggest fitness struggles. And by the end of the video, I will give them an exact plan to follow to show them where they are going wrong and also help them see the progress they want to see, which might just help you on your journey as well. First, we're going to start with Emily. Emily is 31 years old. She currently weighs around 187 pounds and would like to get down to She's currently working out 1 to 2 days a week and getting around 2,000 to 4,000 steps per day, and she sometimes tracks her calories. Emily's biggest struggles that she told me were struggling with binge eating a little bit, as well as the weekends where she kind of mindlessly snacks and drinks alcohol. Now I know Emily might be eerily similar to some of you watching this. And she's eerily similar to one of our clients, Christina, who we were able to help see great progress. And I think I know exactly what we can do for Emily as well. I'm going to give Emily a 3-step plan she can follow to kickstart her progress. Now remember, Emily's main goal is wanting to lose about 50 pounds. And so the only way she's going to do that is by being in a calorie deficit, which I'm sure is something you've heard before. Calorie deficit means you're eating less calories than what you burn. So we're going to talk about the nutrition and the eating part in a second. But the biggest opportunity for her to start seeing progress, if you remember, her steps per day were around 2,000 to 4,000. So increasing those steps around 6,000 per day is going to be her biggest opportunity to start seeing weight loss progress. And here's why. Your daily steps take up 15% That was a bad five of your daily calorie burn. So by simply increasing from two to four thousand to at least six thousand, Emily's gonna burn an extra eighty to one hundred and twenty calories per day, which might not seem like a ton at first, but when you add that up over seven days and you take into consideration if she's outside walking or just moving more, she's not in the kitchen mindlessly. Snacking and adding up her calories. This is where she will help herself get into the calorie deficit needed to lose the 50 pounds. And notice I said 6,000 per day. She doesn't need to go to 10,000 like you hear all these people say. Just take whatever you're currently doing and increase by about 2,000 to 4,000. And second, she mentioned she sometimes tracks calories. This is going to be for most of you who watch this. If you sometimes track your calories, you're going to get sometimes results. Whether she hits her calories or doesn't hit her calories, Emily needs to move from sometimes tracking her calories to always tracking her calories for at least 30 days. She doesn't have to do it forever, but at least the next 30 days. And here's why. The simple fact of not missing a day tracking your calories— again, good, bad, or indifferent— is going to force Emily to be more mindful of how many calories she is consuming. And when you are more mindful, you create more change around it, and you're more held accountable to it. This is something we work with our clients a ton on. It's just helping them show up every single day and be held accountable. And if she does these 2 things combined, she is Automatically going to kickstart her weight loss progress. But there's one more thing she can do. She mentioned she was working out 1 to 2 times per week. And I didn't tell you this, but she mentioned she was mainly doing cardio. If we swap out her doing cardio as her main workout and switch to following a proper strength training program, this is going to increase her metabolism, build more muscle, and kickstart her progress. Plus, remember, our cardio is getting taken care of up here because she's going to increase her daily steps. So to make this the most efficient possible, swapping for strength training is going to be very good. One last bonus tip for Emily before we move on to Louis, our next subscriber we're going to help. She mentioned she was eating kind of whenever she wanted. If we can get her on a structured eating schedule and routine, this will help with the mindless snacking and eating that she talked about she struggled with, as well as some of the binge eating and the cravings she was struggling with, because now she's going to train her hunger hormones to be on a schedule as opposed to just having these random cravings come up all throughout the day and during the weekend. So if you're like Emily, write this down, follow it, and I promise you'll see progress. Now let's move on to our second Subscriber Louis. Louis's main struggle is he's at a plateau with his weight loss and he wants to lose about 20 more pounds. He's 40 years old, eating 2,800 calories per day and 200 grams of protein per day. He's getting about 2,000 to 4,000 steps per day and he works out 4 times a week, primarily strength training. So Louis is doing a lot of good things already. He's actually very similar to one of our clients, Dan, who we helped see some really good progress as well. So I think I know exactly what we can do to help Lewis break this fat loss plateau. Number one is going to be—you probably guessed it from the last one—his daily steps. You can't tell me you are in a fat loss plateau if you're only getting 2,000 to 4,000 steps per day. So just like we talked about with Emily, we are going to bump these steps up to at least 6,000 per day. And you can either do this all in one session. For example, if let's say after. After one of Lewis's strength training workouts, he wants to do a 30 to 60 minute walk on the treadmill or walk outside. That's okay. Or if you want to break it up throughout the day, this is personally something I do a lot where I will take little 10 minute walks throughout the day, and by the time 6 or 7 or 8 PM rolls around, I've gotten 6,000 steps, not by spending an hour doing it, but by just breaking it up into chunks. And so Gotta make sure we get these steps up. That right there, on top of everything he's already doing, will break that plateau. But the second one is actually the most important, and we're gonna have to rework how many calories Lewis is eating. Right now he's eating around 2,800 calories per day. I used my totally free calorie calculator, which you can use as well. There will be a link in the description of this video. And putting in all of his stats, My calorie calculator roughly estimated his calories should be around 2,100 to 2,300 calories per day. And something I didn't mention earlier, which is common for a lot of people in Lewis's situation, is he had already seen some pretty significant weight loss progress before hitting this plateau. So it makes sense that it's time for him to adjust And drop his calories down lower because now that he's weighing less than what he was weighing when he first started his weight loss, your body ends up burning a little bit less calories the more weight that you lose. So if you're somebody who's in Lewis's situation and maybe you are at a fat loss plateau and you have lost weight before, it's probably time to rework those calories and make some adjustments. And again, totally free calorie calculator in the description of this video. And if Lewis combines these 2 things, he is going to absolutely kickstart his fat loss once again. And now let's dive into our 3rd subscriber, Michelle, who we're going to help. And her biggest goal is to lose fat and build muscle at the same time. Her biggest struggle is just not knowing exactly what she needs to do calorie-wise, workout-wise, in order to make that happen. Michelle is 40 years old, weighs Weighing around 175 pounds. She's getting 8K+ steps per day, so you already know that's probably a good sign. And she recently upped her calories from 2,400 to 2,800. She also works out 6 times per week, 3 with weights and 3 with body weight and resistance bands. One of the main things Michelle is confused about is where her calories should be. So let's go ahead and start with that. You might have heard some confusion on if you can actually lose fat and build muscle at the same time. The answer is, as long as you're following a proper strength training program, you are going to build muscle no matter what. You might build more muscle the more calories that you eat, but you are not going to get the fat loss component If you are eating more calories in a calorie surplus, like it sounds like Michelle was trying to do. This is why I tell people, if your goal is anything fat loss related, you need to be eating in a calorie deficit. You're still going to build muscle, albeit not maybe as much as you could, but you're going to build muscle and you will still lose fat. So the first thing we're going to do with her calories is get her in a calorie deficit. And again, We are going to use my calorie calculator, link in the description of the video if you'd like to check it out. But after entering Michelle's information, it comes out to roughly about 1,500 to 1,600 calories per day with about 110-ish grams of protein per day. Now what I also didn't mention, which I wanted to save, was she was eating 2,800 calories and 180 to 200 grams of protein per day. And this is a common misconception that people think. You do not need to be eating that much fucking protein, Michelle, or anybody else watching this, in order to build muscle. I know you hear you should be eating high protein, but you don't need that fucking much. Oh, Michelle can drop her calories down to the calorie deficit to lose body fat, and she can also drop her protein down. And again, If she eats, let's say, 110 to 130 grams of protein per day, she will still build muscle. So once she's made that change, we're going to take a peek at her workouts. Now remember, right now she's doing 6 times a week, 3 with weights and 3 with bands and body weight. And so what I'm going to advise Michelle to do is actually drop those 3 bands and bodyweight workouts, and I would just do a 4-time-a-week proper strength training program, and here's why. She will be able to put more effort, intensity, and focus into these 4-time-a-week workouts, and these workouts with weights, strength training, that's where your muscle building happens. You're not gonna build muscle, much muscle, unless you're a complete beginner, doing resistance bands and bodyweight workouts. And it's going to take away from the recovery that you should be having from your actual real strength training workouts. By the way, if you need a free workout program, there will also be a link in the description of this video as well. And to be really honest with you, this is actually not a 3-step plan for Michelle because I forgot that I included the protein into step number 1. So it's actually a 2-step plan. And if Michelle follows this, she's going to start seeing great progress. If you enjoyed this video, please let me know in the comments below. And if you would either like to have yourself featured in this series, or if you'd rather sign up for coaching so we can guarantee that we can help you through your fitness journey, both of those links will be in the description of this video. Thank you so much for watching, and we'll see you next time.
