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)

*Recent research has shown that carrying more muscle doesn't make AS big of a difference (per pound) as originally thought, and discussed in this episode. Although the quest to build more muscle is still very much in line with "boosting" your metabolism.

To recap the breakdown of your TDEE:

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

To recap your action steps:

Take your sleep hygiene very seriously: https://samforget.com/sleep/
Make every effort to manage your stress
Prioritize protein in every meal: https://samforget.com/protein-power-up/
Focus on getting stronger over time: https://www.youtube.com/c/SamForget/playlists
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: https://samforget.com/coaching/

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