“Hey everybody, I’m going to deliver a quick, concise message today. And I just want to let everybody know your workouts… They don’t matter. I know some of you are like “What?!”, “Sam, you’re always talking about resistance training being the best… you say, I need to strength train 3 days a week to see the best results.” That is true. But what I’m trying to say here today in this video is most of you are putting way too much emphasis on your workouts and not on the little things that are actually going to get you results. Specifically, if we’re talking about fat loss. So the reason I’m bringing this up is I have a lot of conversations with clients and they usually go something like this. It’s “Hey, Sam, I’m really thinking about increasing my workout intensity. I want to see better results. So I’m going to start retraining for a marathon, but then I’m also going to do a powerlifting meet. So I’m going to be training 3x a day. How’s that sound?” 

Okay…That’s a bit extreme, but usually that’s what it sounds like to me. People are wanting to add more intensity, do more and more and more and more and more. And in fact, most of the time I respond with why don’t we stop drinking so much alcohol and get to bed before 1:00 AM. That’s probably going to get you better results. So there’s really 4 things that you need to master before you even worry about increasing your workout intensity. And these will yield great results, long-term even if you just did these four things, you’re going to get great results.

(1) You want to drink at least half of your body weight in ounces of water. So you want to be consuming a lot of water there. So if you’re 128 pounds, you can be drinking half a gallon of water. You can scale it obviously to your weight, but most people are grossly under consuming water. So for example, a 200 pound male, that’s a hundred ounces of water. That’s nearly a gallon a day. So that’s where you need to be at, at a minimum.

(2) We need to be sleeping seven hours a night at a minimum. Try to average that out through the week. Maybe some days you can’t, it’s not in your schedule. So you can only sleep six at night. We’ll try to get that average out to be at least seven at the minimum; sleep is so crucial. 

(3) Steps. We want to get at least 10,000 steps in a day. You gotta move that body, that alone is going to make a high caloric burn.

(4) And then the last one for fat loss, you have to eat in a calorie deficit. You can’t, it doesn’t matter how much you work on. Yes, you’ll put on more muscle, but you’re not actually going to lose the weight. A lot of you want to see if you’re just stuffing your face and still working out. So you have to eat in a calorie deficit deficit. You have to know what that means to your body. 

So again, less on the intensity, less on the workouts, master those four fundamentals and you will be all set, that’s all for today. I hope everybody has a fantastic day and stay strong.”