ERF 1,048: How to Lose 30 Pounds by Christmas (Step-by-Step Plan)

90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.html On today's episode I give you the exact step-by-step plan to lose 30 pounds by Christmas, and it really does just come down to simple math. I break down how to build a 1,000 calorie deficit the right way — spreading it across your food, zone 2 cardio, and daily steps instead of starving yourself down to 1,200 calories — why skipping weights leaves you skinny fat with a wrecked metabolism, and how to set up your meals so you stop falling off at night. I also walk through the four ways we track progress with our clients so you don't quit before the results show up. Lose 10-20 lbs In 8 weeks - https://ericrobertsfitness.com/erf-1on1.html Free Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dy Check out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcast Youtube Channel - https://www.youtube.com/@ericrobertsfitness Video Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast

Lose 10-20 lbs In 8 weeks - https://ericrobertsfitness.com/erf-1on1.html On today's episode I break down exactly how I'm training to get better at running without giving up my strength or muscle — the same hybrid approach I used to finish my first solo HYROX in 72 minutes. I get into why zone two, aka going slower, is what actually makes you faster, the difference between your aerobic and anaerobic systems, and the exact weekly run-and-lift split I'm following right now. And if running isn't your goal, I'll tell you straight up why you don't need any of this to lose fat. 90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dy Check out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcast Youtube Channel - https://www.youtube.com/@ericrobertsfitness Video Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast

90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.html On today's episode I sit down with my co-host Sophie to react to three viral fitness videos and figure out what's real and what's total BS. I break down why the worst fitness advice online is exactly what goes viral, why spot-reducing belly fat and "fat to snatched" ab routines don't work, and why the AI-generated fitness videos flooding your feed are lying to sell you something. I also get into missing my goal time at my first HYROX and why being a little obsessive with a goal early on isn't a bad thing. Lose 10-20 lbs In 8 weeks - https://ericrobertsfitness.com/erf-1on1.html Free Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dy Check out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcast Youtube Channel - https://www.youtube.com/@ericrobertsfitness Video Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast

Lose 10-20 lbs In 8 weeks - https://ericrobertsfitness.com/erf-1on1.html On today's episode I give you a full station-by-station recap of my first ever Hyrox race — where I placed first in a couple of stations, finished top 1.5% of my age group, and still missed my sub-70 goal by two and a half minutes. I break down exactly why I came up short: I never wore a watch so I only thought I was on pace, I never trained the transition zones between stations, and four months of cardio just wasn't a big enough base yet. And I tie it all back to something I tell our clients constantly — missing a goal isn't failing, it's a diagnosis, whether it's a race time or the scale not moving as fast as you want. 90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.htmlFree Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dyCheck out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcastYoutube Channel - https://www.youtube.com/@ericrobertsfitnessVideo Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast

Back to School 8 Week Challenge - https://ericrobertsfitness.com/back-to-school-challenge.html On today's episode I break down whether you should do a HYROX race — what it actually involves, how fit you need to be before you sign up, and how to fit the training into your week without blowing up the routine you already like. Sophie and I get into training for speed and endurance at the same time, how to work around old injuries, and what has to change with your nutrition. I also go off on why you've gotta be so careful who you trust with your health right now, especially with everyone and their mom suddenly selling peptides. 90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dy Check out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcast Youtube Channel - https://www.youtube.com/@ericrobertsfitness Video Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast

Back to School 8 Week Challenge - https://ericrobertsfitness.com/back-to-school-challenge.html On today's episode I break down a viral video that says you should shame yourself into losing weight — and why the science actually shows shame makes most people eat more, not less. I get into self-efficacy, stacking small wins instead of waiting for one big transformation, and the unemotional approach I used to drop 11 pounds after letting myself go in Mexico. If you already know what to do but still can't stay consistent, this is the mindset piece nobody's talking about. 90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dy Check out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref= Podcast Youtube Channel - https://www.youtube.com/@ericrobertsfitnesspodcast

Back to School 8 Week Challenge - https://ericrobertsfitness.com/back-to-school-challenge.html On today's episode I break down something almost nobody handing out GLP-1 prescriptions will tell you: 25 to 40% of the weight you lose on these drugs isn't fat, it's muscle. I give you the exact workout prescription — how many days, how heavy, how hard — and a realistic protein playbook for when your appetite is basically gone, not the "just eat more chicken" advice that never sticks. And I get into the one thing about coming off a GLP-1 that makes everything else in this episode ten times more important. 90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dy Check out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcast Youtube Channel - https://www.youtube.com/@ericrobertsfitness Video Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast

Back to School Challenge - https://ericrobertsfitness.com/back-to-school-challenge.html On today's episode I sit down with Sophie to break down the hybrid training myths quietly wrecking your progress — starting with the big one, that cardio kills your gains. I get into why it's really about recovery and not cardio, how you can end up losing muscle in an accidental deficit without even knowing it, and why at 245 pounds I'm still running sub-7-minute miles. If you're trying to get stronger and improve your cardio at the same time, this one shows you how to actually pull off both. 90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dy Check out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcast Youtube Channel - https://www.youtube.com/@ericrobertsfitness Video Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast

90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.html On today's episode I break down what alcohol actually does to your body when you're trying to lose fat — and why it's usually not the alcohol stopping your progress, it's everything that comes with it. I give you my five rules for drinking and still losing fat, from making the trade with your calories earlier in the day to only picking one of three between a drink, an appetizer, or dessert. If one Saturday keeps undoing your whole week, this is the episode that fixes it. Lose 10-20 lbs In 8 weeks - https://ericrobertsfitness.com/erf-1on1.html Free Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dy Check out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcast Youtube Channel - https://www.youtube.com/@ericrobertsfitness Video Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast

Lose 10-20 lbs In 8 weeks - https://ericrobertsfitness.com/erf-1on1.html On today's episode I sit down with Sophie to talk about why up to 90% of people who lose weight end up gaining it back. I break down why it's not a willpower problem — it's a battery you're draining too fast — and give you the exact environment hacks, like the 24-hour rule, ordering the kids' meal, and setting drink limits, that actually keep the weight off for good. 90 Day Clubhouse Kickstart Program - https://ericrobertsfitness.com/clubhouse-page.htmlFree Calorie Calculator - https://ericrobertsfitness.com/free-calorie-calculator/Buy One, Get One 50% Off, Legion Athletic Supplements Code "ERIC" HERE - https://legionathletics.rfrl.co/qj2dyCheck out Marek Health at - https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcastYoutube Channel - https://www.youtube.com/@ericrobertsfitnessVideo Podcast: - https://www.youtube.com/@EricRobertsFitnessPodcast