In case you missed it: Season 1 of Transformation Talks is in the books!

I’m not yet sure when Season 2 will kick off. But you can still get my best transformation-related content right here!

During today’s solo episode, you’re going to learn how to boost your metabolism and lose more fat without exercising more

Here’s the breakdown:

  • What “TDEE” means (01:37)
  • Your basal metabolic rate (02:58)
  • Weight loss versus fat loss (04:53)
  • NEAT and NEPA (11:55)
  • The best “fat loss workouts” (17:00)
  • The thermic effect (23:48)
  • Lean versus non-lean protein sources (25:43)
  • Your action steps (27:34)

To recap the breakdown of your TDEE:

  1. Your basal metabolic rate (60-75%)
  2. Non-exercise activity (10-15+%)
  3. Your workouts (5-15%)
  4. The thermic effect of food (~10%)

To recap your action steps:

  1. Take your sleep hygiene very seriously: https://samforget.com/sleep/
  2. Make every effort to manage your stress
  3. Prioritize protein in every meal: https://samforget.com/protein-power-up/
  4. Focus on getting stronger over time: https://www.youtube.com/c/SamForget/playlists
  5. Get 6,000-8,000+ steps per day

If you’re more of a visual person, I wrote an article on this subject here: https://samforget.com/tdee

If you have any follow-up questions on what I went over, you can email here: sam@herculesperformance.com

Claim five of my best transformation resources for FREE here: https://samforget.com/bundle/

You can apply for a spot in the VIP Coaching Program here: 

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