ERF 996: The Exact Weekly Split for Cardio and Weights Together

Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html On today's episode I break down the three biggest mistakes people make when they try to combine cardio and weights — and then I give you the exact system to fix it. I walk you through two paths depending on your goal, whether that's fat loss or performance, and I lay out exactly how many days to lift, how much cardio to do, what zone to stay in, and what order to put it all in so you're not running your recovery into the ground. Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html On today's episode I break down that viral Ozempic bone density study with Sophie. I walk through the real numbers, why a "30% higher risk" headline is misleading when the absolute difference is less than 1%, and why the researchers didn't even track whether people were eating protein or lifting weights. Whether you take a GLP-1 or not, I lay out exactly what you need to be doing to protect your muscle and bone density. Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html On today's episode I host a live Power Hour inside the Clubhouse — this is where our members bring their real questions and we coach through them on the spot. We cover whether you should weigh food frozen, raw, or cooked for accurate tracking, I walk through a member's full day of eating to figure out why she's hungry all the time, and we break down how to actually brace your core the right way. Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html This episode is Andrea's transformation story — 35-40 pounds down in four months, no GLP-1, no thyroid, no uterus, a history of brain tumors, blood clots, Graves' disease, and a dog she lost mid-challenge. But the real episode isn't about weight loss. It's about a woman who had every reason to quit and never once used any of it as an excuse. The anchor moment is Andrea's radical ownership — "it was my fault" — said without shame, and how that accountability is the actual engine behind her results. The secondary hook is her decision to reject the GLP-1 specifically because she wanted her daughter to see her earn it. Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html On today's episode I break down three health markers most people either ignore or track wrong — sleep quality, blood pressure, and relative strength. Sophie and I get into why sleeping eight hours can still leave you wrecked if your deep sleep is garbage, why blood pressure is the one thing I'd check this week if you're checking nothing else, and why a 74-year-old client of ours just hit a 103-pound bench press PR while people half her age are still telling themselves they're too old to lift. Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html On today's episode I sit down with our client Mallory and her coach Tara to talk about how Mallory went from 180 pounds and feeling like crap after her first kid to 128 pounds with a four pack — and why the biggest changes happened when she stopped cutting calories and started lifting heavy. We get into what it actually looks like to go from not knowing a single gym movement to deadlifting 45s, why she didn't try to do everything at once, and the mental shift that took three years but changed everything. Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html On today's episode I bring you guys inside one of our Clubhouse Power Hours — it's a live Q&A I do with one of my coaches where members hop on, ask their questions, and we coach through it right there on the spot. This one covers everything from zone 2 cardio when your heart rate won't budge, to stress eating at night, creatine timing, sleep hygiene on a budget, and what to do when life gets too busy for your normal training split. Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html On today's episode I break down three health markers most people completely ignore — HRV, resting heart rate, and VO2 max — what they are, where your numbers should be, and exactly how to improve them. Sophie and I get into why tracking your weight and body fat isn't enough, why a low VO2 max is one of the strongest predictors of dying early, and the simple changes that can move these numbers fast. Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html On today's episode I sit down with one of our Clubhouse members, Dan, who broke his back, had shoulder surgery, dealt with IBS and low testosterone — and still came to the retreat and squatted 315 ass to grass. We talk about what it actually looks like to invest in yourself when life keeps throwing shit at you, how TRT changed more than just his workouts, and why the guys who keep winning are the ones who stay coachable and never stop pushing. Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast .

Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html On today's episode I sit down with James, the winner of our 8-Week New Year's Challenge, along with coach Jamie to break down exactly how he pulled it off. James dropped over 20 pounds, took his resting heart rate from 92 to 49, and cut his cholesterol nearly in half — all while working long shifts in food service and raising three kids in the UK. He opens up about the moment that kicked all of this off: giving CPR to his stepdad in his own home, and the promise he made to himself that day. Jamie and I get into how we built the plan around his chaotic schedule, and how James' journey has now pulled his chef, his sister, and his own dad into taking their health seriously too. Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast