My 50-Day Summer Fat Loss Plan & Your Chance to Join Me

In today's impromptu episode of Transformation Talks, you'll learn what successful "maintenance" actually looks like, how I'm losing fat before summer, and how you can join me in my Fitter in 50 program.

(Note: I mispoke about the program investment. At the time of recording this, the options are $60 per week—not $70—or $350 up front.)

Email me ASAP if you're in (or have questions): mail@samforget.com

Here's the full program details page: https://samforget.com/fitter

If you're listening to this after the summer, or the program has launched... no worries! The first portion of the episode is relevant to fat loss and maintenance goals any time of year, and you can join the waitlist for my next group program at the same link: https://samforget.com/fitter

Or apply for private coaching here if you don't want to wait to make progress: https://samforget.com/coaching/

Transcript

SPEAKER_00 0:11

Welcome back to another episode of Transformation Talks. I'm your host, Sam Forger. And today, in this impromptu episode that I literally just decided to record, I am going to walk you through my summer fat loss plan as well as how you can potentially join me with a similar plan if you are a woman who has body composition goals prior to summer. On that note, let me just say if you are listening to this beyond the first few days after me publishing it, yes, I realize it sounds like there's a very uh time-sensitive element to the things I'm talking about or about to talk about between the seasonal mention and between this program that I will be walking you through in a moment. But know that the things that I'm about to go over will be relevant any time of the year, anytime you have a body composition goal, right up until the very end where I talk about the specific program that you might be able to join me with. Welcome back to another episode of Transformation Talks. I am your host, Sam Forger, and today in this impromptu episode that I literally just decided to record a bit earlier than usual, I am going to walk you through my summer fat loss plan as well as your opportunity to join me with a very similar plan and be coached by me personally. If you are a woman with body composition goals prior to summer, let me pause there and say, even if you're listening to this episode a bit later, it's not going into summer. Even after the program that I am about to walk you through has passed, the vast majority of what I'm about to talk about will still apply to any fat loss phase. So don't feel like, well, if I didn't listen to this right after he recorded it, maybe it won't apply. Almost the entire episode will. And I will point out when the other stuff becomes a bit more time sensitive. So I did want to start with that caveat. I think another good thing for us to get into prior to me walking you through my summer fat loss plan, and I'll keep this short and sweet, is maintenance expectations. And the reason why I want to start there is because I know that for many people, when they finish a diet and they reach a body weight or a body composition that they feel good with, they feel, generally speaking, very set on maintaining that all-time low, whether it is the scale weight, whether it is a certain body composition, but that is not how maintenance works. That is not realistic. In some cases, it's not even healthy to pursue. A much more realistic, sustainable maintenance expectation or goal is maintaining within a certain range. So let me repeat, it is not maintaining your all-time lows. So if you finish a diet on uh, excuse me, at 150 pounds, maintenance is not never seeing the scale go above 150. Maybe it's staying within a five-pound range or so. Maybe you hover between 150 and 155. Obviously, the exact range that makes sense for each person varies, depend varies, excuse me, depending on somebody's individual circumstances. But the main takeaway here is that maintenance is a range, not a specific number. I think another really important expectation to set on top of maintenance being a range is that it's pretty normal to periodically, even if you're somebody who's generally on top of this stuff, I'd like to put myself in that category and I'll explain that in a moment. It is very normal to periodically creep out of that maintenance range into territory you're not super comfortable with and need to diet at least briefly to get back down into a maintenance range. The reason why I'm saying that's pretty normal or even expected in some cases, is because the world we live in makes it very, very easy to eat in a calorie surplus if you loosen the reins even a little bit. I'm not saying you have to be super rigid all the time, but I mean, we both know that it's damn easy to have 1,500, 2,000 calories with a moderate meal out at a restaurant. And I gave a thousand examples of how easily calories creep up, but we are all fighting a little bit of an uphill battle there. So if you finish a diet, you generally stay within striking distance of where you finish the diet. And periodically, you know, maybe once a year, maybe twice a year, very, very briefly, you need to tighten things back up a bit, like I am about to, and I'll walk you through that in a sec. That's okay. You're doing a really, really good job, especially when considering the fact that on average, most people gain weight at a slow, steady pace from their 20s all the way up to their 60s or even beyond. So even if you're maintaining within a certain range, I say even, that almost sounds like I'm diminishing it. If you are maintaining within a certain range and not gradually gaining, you are already beating the averages. You're doing a really, really good job. So now that we've set those expectations, created a little bit of context, let me just say that I recently, and I'm blanking on whether I just said this a minute ago. So forgive me if I'm repeating myself, but I recently have started to creep out of the maintenance range that feels best for me. I would say low 190s. So I mean anywhere from upper 180s to low to mid 190s. And I've recently seen a few 197s on the scale. And as I often talk about, it's not necessarily the number that's an issue. It's what comes with it from a body composition perspective, body image perspective. And when I get closer to 200, I don't feel quite as good with the way that I look. Um, and it's perfectly fine to have vanity-based goals, by the way. Don't let anybody to tell try that again. Don't let anybody tell you otherwise, especially because in many cases, the things that you might do to pursue a vanity-based goal, like, hey, I want to look better. Say in my case, when I take my shirt off at the beach, the things that you end up doing may also be the things that improve your strength, your muscle, your overall fitness, your overall health. Granted, yes, some people can take it too far, but a lot of times there's an overlap with the things that you're doing and the other benefits that you're getting. So don't let anybody tell you that a vanity-based goal is inherently bad. So, yes, when I get to the upper 190s, I don't feel quite as comfortable. So, what I plan on doing over the next uh seven weeks, so it'll be a 50-day diet, basically, is getting back to the lower end of my uh maintenance range to a spot where I do feel more comfortable with how I look. And what I'm gonna do now is, and I jotted down a few notes in front of me, what I'm gonna do now is walk you through exactly what my plan looks like. Obviously, my plan almost certainly isn't the plan that makes sense for you. The stuff should all be very individualized, but I'm confident that by me going over my plan, you'll be able to pull at least a few things, if not several things, that you can approach a little bit differently to have more success with fat loss. So the first thing I'll touch upon here, my primary focal point entering this dieting phase is getting my metabolic rate as high as possible. I want to increase my TDE, so my total daily energy expenditure, because when that number is high as possible, I can keep more food on my plate and dieting sucks less. Everybody and their mother talks about how to boost your metabolism. And to be honest, most of it is bullshit. There are only a handful of things that you can do that are very high yield to increase this. Uh, first thing, getting your steps up. I know everybody focuses on like very high-intensity workouts because those feel productive. But when you look at the percentage, even if you're doing that three, four, or five days per week, you still have 98% of your life not spent training. So that's where you have to focus on moving more. So I'm going to be taking my step totals up from recently. It's it's been, I'm actually not sure of the average off the top of my head, but I know it's generally been between six to eight thousand, which is the lower end of even what I would recommend for most of my clients. Um, I do like 7,000 as a minimum for most people, by the way. That's where you can get a lot of the step-related benefits that you see people talk about, but I'm gonna get this up to 8,000, 9,000 and beyond. That makes the biggest difference for your metabolic rate percentage-wise. I'm also going to be increasing my protein more consistently. I will say that the vast majority of the time, my protein is more than high enough, but I have gotten a bit more complacent recently where I've also had some lower days in the mix. So I'm gonna be increasing my protein, increasing single ingredient foods in general, because when you do this, it increases what's called the thermic effect of food. So calories burned, digesting your food, the energy that utilizes. So it's not a magical difference, me increasing those two things, proteins and single ingredient foods in general, but it certainly doesn't hurt. And then I am actually going to be adding a little bit more cardio. And I'm always hesitant to mention this because like it's so low on the list of high yield focal points for increasing your deficit size. It's like an icing on the cake thing. And I was gonna say many times, oftentimes when I talk to people, they still feel like cardio is a really effective weight loss tool. And it's not. Again, it's it's icing on the cake. And I also don't want you to think of exercise purely as a calorie burner the way that most people do, but there's no denying that it does burn some calories. So if I'm looking at turning every possible card, even icing on the cake type cards, to increase my metabolic rate, a little bit more cardio is gonna be on there. So for weekly and daily adjustments, we're gonna get that step average. I say, wait, I'm gonna get my step average up to at least eight, if not nine thousand per day, maybe even a little bit more, more consistently increase my protein intake. So instead of just nailing it, say five days per week, I'm gonna pretty much hit it every day. Single ingredient foods as well. Uh, and then I'm gonna add a little bit more cardio, probably just total minutes. Um, right now I'm often between 40 to 60 minutes per, or recently I've been between 40 to 60 minutes per week. I'll get that closer to 90 minutes or so. Uh so none of these are magical, but in my case, this might get my maintenance range, uh, so like how many it takes to maintain my body weight, back over 3,000, which obviously gives me a lot more flexibility for uh, you know, actually getting into a deficit. It's not going to be as difficult for me. So that's the first thing, increasing my metabolic rate. This is something that I want all of my clients to focus on first. Think about it almost like getting yourself the biggest possible salary to work with when the goal is eventually getting out of debt. The bigger the salary, the easier it is to manage your finances and get out of debt. It's the same thing with dieting and increasing your metabolic rate. I'm gonna move a little bit faster through the rest of these. Second thing is I'm gonna start with a pretty moderate calorie deficit, and I'm gonna be using calorie protein and fiber ranges. And let me explain both of those. A moderate calorie deficit, I'm probably only gonna go a few hundred under my estimated maintenance calories to start and see how I feel, see how I do with that. Um, you know, of course, there can be a case, uh sometimes there is a case to be made for coming out of the gate a bit faster than what I'm describing. But in most cases, what I prefer is to start somebody, myself included, as high as possible, see how you do, and then only drop as necessary. Because maybe what I think is a moderate deficit is actually a little bit bigger of a deficit for me. And okay, cool. Then I don't have to change anything. Maybe I already see and feel some changes that I feel pretty good with, and I just want to stay as is, because you can always go lower after. A lot of people will go super, super low out of the gate. And then for a variety of reasons, it can be difficult to add calories back to your plan. Um, you know, if only from a mental perspective, you know, just putting stuff back on your plate. So I will be going with a moderate calorie deficit to start, probably just a few hundred under my estimated maintenance. I can always go lower from there. And then I had said I'm gonna be using ranges, calories, protein, fiber. Why ranges and why those three targets? Ranges, because the way that tip people typically approach calories and macros is okay, I'm gonna go for 1,450 calories, 111 grams of protein, 36 grams of fat. It's very specific. And when you don't hit that right on the head, it's easy to feel like you failed in some way or you're off track. Whereas if we use ranges, that keeps things much more realistic and I would say much more enjoyable because it doesn't feel as rigid. So I might use a 100-calorie range, and then for protein and fiber ranges, I like to think of them as you have your non-negotiable minimums for hunger management, muscle retention, metabolism, digestive health, energy levels, etc. And then the upper end of those ranges would be what's even better, what's even more optimal for protein and fiber specifically. Fats and carbs, I mostly let fluctuate because those can fluctuate without slowing your body composition progress in any meaningful way. I will say that I'll keep an eye on things and probably air a bit more toward lowish fat, higher carbs, for two reasons. None of which are that it'll accelerate body comp progress, but for two reasons I might do that. One, because uh lower fat, higher carb tends to be more performance-friendly, and I really want to support my workouts, make sure I still feel very strong in the gym. And also because a very high fat total at nine calories per gram of fat compared to protein and carbs that only have four, it very quickly eats through a calorie budget. So in many cases, you'll notice I'm adding a ton of caveats here, tends to, in most cases, you know, generally speaking, because everybody's gonna be a little bit different. But I will say in many cases, a lower fat protocol, a bit more carbs in your plate makes sense for performance, for stretching your calories a bit further. So moderate calorie deficit, calorie, protein, and fiber ranges. Carbs and fats can fluctuate a bit, but I'll keep an eye on them and make sure my fat doesn't creep up to too much. Another adjustment that I will be making to help this fat loss phase that um will be a change based on how I've been operating recently is I'm going to mostly eliminate liquid calories, sauces, snacks, and takeout, which when I reflect on my own food logs, I would say those are the four things that have led to me getting to the upper end or even a little bit beyond of the maintenance range that I feel comfortable with. I've been having more coffees out, often cafe con leche or flat whites. Uh, you know, maybe it's a hundred calories of milk, but if I'm having four or five of these throughout the week, maybe there's an extra 500 calories of liquids right there. I've been having more sauces than I would typically have, literally just things like ketchup or barbecue sauce, honey mustard, and isolation doesn't make a big difference at all. But over the course of a week, if I'm having that stuff in a lot of bowls, which is what I have in very heavy rotation, maybe that's another three to five hundred calories. Snacks, just usual snack type stuff. It's easy to graze throughout the day. There's maybe another few hundred calories right there. And takeout, uh, just because there are so many enjoyable options in Argentina. I would say empanadas are at the top of that list. So um I'm going to normally I do prefer to focus on approach-based nutrition goals. So, what can I add? You know, whether it's protein, fiber, fruits, vegetables, etc. But to be honest, I already have a lot of really good stuff in my diet. So for me personally, it is going to make more sense to focus on the very easy-to-axe things that aren't really adding a whole lot to my week anyway. Like everything I just mentioned is pretty forgettable. It's not like it makes my diet that much more enjoyable, I would say, especially snacks. Yeah, honestly, everything I just mentioned, uh, liquid calories, sauces, snacks, and takeouts. I'm gonna look to reduce those. I might get 2,000 calories back a week from these things that are all a few hundred calories a pot. Training-wise, I'm actually I'm going back and forth here, either four or five days per week. But let me just say for the most part, my actual training portion of the day, so like ignoring the warm-up, cool down, cardio, et cetera, just hitting the weights, 35 to 40 minutes, maybe 45 minutes. And if I were to go up to five days per week, just because I enjoy being in the gym, I like the routine of it, I would reduce volume even more, where most of my sessions might be 30 to 40 minutes. So I realize four to five days per week might sound like, Sam, that is like that. I have no interest in that. I don't want to live in the gym. But keep in mind that most of my sessions are pretty bite-sized. I'm a very big quality over quantity guy. So even within these sessions, for example, yesterday I had a lower body day. I did two sets of four different exercises. So, yes, it's, you know, I'd say a bit higher frequency for most people at four, maybe five days per week. And by the way, I would be doing an upper, lower split. So either upper, lower, upper, lower, or if I had that fifth day, I'll just spread out the volume a little bit more, upper, lower, upper, lower, upper, and just kind of alternate like that. But I can't stress enough. This is like I just like the routine. I like breaking a little bit of a sweat, but I'm not overdoing it. A lot of these sessions are pretty bite-sized. Um focal points within those workouts, taking most, one being on a very set routine. I'm not gonna be mixing up my workouts all the time over the seven weeks of this diet. It is gonna be a set routine where each week I go in and try to beat the previous week's performance. So I'm gonna be taking most of my sets close to failure, where no matter how hard I try, I just I really can't do any more, maybe one to two reps left in the tank. I'm gonna rest long enough between sets to be adequately recovered to perform well in the next set, and I will rinse and repeat. And then I look at my training log from the week prior and try to beat things as often as I can. That is the most important thing when it comes to maintaining muscle during a dieting phase. If you are not doing what I just described even twice per week, and if you're doing no training at all right now, even once per week, but ideally a minimum of twice per week while you're dieting, you are going to lose more muscle. So you might weigh less, you might be physically smaller, but your body composition, that kind of toned look, won't really improve as much. So at a minimum, you're going to want to make sure you're doing at least two sessions per week focused on what I just described. A very well-structured program. You're taking most of your sets close to failure. You're writing down the weight and the reps that you did, resting long enough between sets, and then doing that again on the next set and constantly trying to beat the logbook. That's a good model that you have in your head. If you came to me and you said, like, I just want to see the biggest visual changes possible. That is absolutely how you need to be training at least twice per week. Doesn't have to be four or five. Again, that's just an enjoyment thing for me. And it's worth repeating one more time. I'm not camping out when I'm in the gym. This is an in and out kind of thing because I like the structure, it adds to my day. One other lifestyle thing I'll be focusing on is earlier bedtimes. Now, you may have heard me if you've listened to the podcast before, you may or even just earlier in this episode, you hear me mention that I'm living in Argentina. It is so common for people to have 10 p.m., even 11 p.m. dinners here when my friends tell me jokingly, but not really, that we're going to have a chill night. That usually means it's wrapping up around 2 a.m. Just the nature of Argentina is very, very late. So it's easy for my whole average sleep window to even the nights where I'm home and I'm not doing anything social, it's easy for things to get thrown off or to shift back a little bit. But in my experience, I'm sure yours as well, we've seen that, you know, food, good food choices aren't really getting made after 10, 11 p.m. Like very few people are sitting on the couch at 11 p.m., myself included, crushing a salad. So by going to bed earlier, whether it's on the nights that I'm home or just calling in a night earlier on the nights that I'm out, I'm going to give myself the best possible opportunity to literally be asleep when I may otherwise be making some not so great decisions. And then obviously, energy levels are higher. The next day I just feel better. So motivation and willpower are higher. Also, when you're getting more high quality sleep during a dieting phase, you maintain more muscle. So training intensity and overload, so doing more over time, top of the list. Then I would say protein after that, but sleep also does make a difference. So wherever I reasonably can, without egregiously impacting my social life, I am going to be pumping the brakes earlier in the evenings and getting more high quality sleep for. Or fewer snax sedents before bed, more energy, motivation, and willpower the next day. Even your hunger is better regulated when you're getting higher quality sleep, and then for more muscle retention as well. So to very briefly recap that, we're looking at getting my metabolic rate as high as possible. A moderate calorie deficit, calorie protein, and fiber ranges. Not specific targets for fat and carbs because those can fluctuate, but I would say in most cases, lower fat, higher carbs. I'm going to mostly eliminate very forgettable liquid calories, sauces, snacks, and takeout. I will likely train four to five days per week, low volume, but very high intensity. So I'm going to get in, train very hard, and get out to maintain as much muscle as possible because I'm not looking to weigh less here specifically. I'm looking to improve body composition. I want to see the biggest differences that I can over the next seven weeks. And I'm also going to get my sleep more in check for all the upside that I just talked about. So that is high level the 50-day, so we'll call it seven-week fat loss plan that I will be utilizing. And then, okay, how am I assessing progress? I'm stepping on the scale every single morning. I'm ignoring every single one of those weigh-ins. Instead, I'm going to calculate weekly averages and look at the trends over time and see if I'm comfortable with that pace. You know, I would say in my case, if I'm averaging around a pound of fat loss per week, great. I would say much slower than that. And it's easy to, well, depends on the person. In my case, if I'm much slower than that, maybe it's going to feel like things are dragging on a bit. For some people, half a pound per week or even 0.3 pounds per week could be solid. I'm just speaking about me personally. Uh measurements and photos every two weeks, I would say, is the plan. So ever so, you know, weeks one, three, five, and seven, I would say would be a good spot for me to do it. That way I'm not just relying on scale data. Because, like I said, my goal and I doubt yours either is just weighing a specific amount. We want to look different. So in that case, you want a multifaceted approach to assessing your progress. So, you know, measurements are my arm and leg measurements staying relatively the same, which can be indicative of successful muscular maintenance. And then are my midsection measurements going down? Photos, obviously, I'm just looking for visual changes there. The other thing that will be a bit different about this diet that I'm doing this, it's funny. I'm saying a summer diet because I'm a native New Englander. So in my head, April, like, hey, summer's around the corner. But living in Argentina, I am actually going into the winter. So technically speaking, this is a winter diet, but I just, again, I'm a native New Englander. So I have that timeline, that summer prep in my head. And uh most of my clients would be uh like on that season. How am I trying to say this? Most of my clients that are in a similar spot where they're heading into summer. I have clients in Australia as well who are in my boat where we're heading into winter, but the same principles apply. Um, so with this summer, technically winter diet, the other thing that I think is going to make a big difference for myself and potentially for you as well, if you are a woman who does have body composition goals prior to the summer or maybe winter, if you're listening from Argentina or Australia, is that I am running a group coaching program. So my flagship group coaching program called Fitter and 50 over the next seven weeks, while I'll personally be doing my dieting phase, and I will be hopping in with my members. So we're all doing it together. Now, obviously, goals, plans, those are all going to look a little bit different. But I think it's actually gonna be super fun that when I say assign a week, and I'll walk you through how the group works in a minute, but when I assign a weekly challenge for the group, they will also be doing that challenge. When I'm posting throughout the week, it's in a private Facebook group. Again, I'll go over details in a moment. When I'm posting throughout the week, I will also be talking about, hey, here's exactly how I applied the strategy that I'm talking about for say navigating a meal out that then you can apply this weekend. So it'll be very, very practical. Um, obviously the accountability support factor as well. So um this wasn't intentional. It, you know, it was kind of two separate things at first where, okay, I'm the upper end of my maintenance range. I want to tighten things up a bit. Also, just by chance, I'm launching a new fitter and 50 group uh beginning next week. And like I said, I'll include all the details in a second. Um, but why not kind of put those things together and document my own journey throughout the group and share all the things that I'm working on? We can all hold each other accountable, support each other. And I just think that'll be super fun. So if you're unfamiliar, let's talk about what FITR and 50 looks like. I'm actually going to pull up the FAQ here so I don't miss anything. So as I started to touch upon, or I guess as I literally just said, FITR and 50 is my small group coaching program for women that want to lose somewhere between five to 12 pounds of body fat in a 50-day period. Why five to 12? Why am I not saying 15 to 20 plus? Because one, we're not just trying to manipulate the scale. I want you losing fat specifically, which requires a certain pace. We're not just looking at crash diet or anything like that. And I care just as much about how you do after the program is over than I do, like as you're doing during the group. So sure, we could do some crazy aggressive things to get you to lose a bunch of weight even faster. And that can make for good marketing. And my industry takes advantage of that all the time. But for most women, five to 12 pounds of fat loss in a seven-week period is a really good place to be. If you approach it the right way, you're looking at almost pure fat loss and a much easier time sustaining it long term. So fitter and 50, small group coaching program for women. It's 50 days, as the name suggests. For women who want to lose five to 12 pounds of body fat during that period. And right now, this would be leading up to the summer. It's hosted in a private Facebook group, and I post in it Monday to Friday. I'll walk you through those days in a second, but a few other things that you get with the program, a habit tracker based on your highest yield focal points. So you can see how things are going each week, what's going well? Great. How can we do how can we duplicate that? How can we do even more of that? What do we maybe need to work on a little bit? We'll have clear data for that. I do have a program manual as well that includes basically every resource that you could possibly want. Everything from, you know, a very simple grocery list. I'm not, I'm not fancy when it comes to that stuff. Purposefully, I want things to be simple and actionable for you. So, okay, what foods generally make sense during a fat loss diet? What are some sample meals? What are the portions that I recommend? How do we go about meal planning? How about supplements? How about snacks? Any of those things that come up all the time, I've compiled into a single resource. Also, every member gets two workout programs to choose from. One is an at-home program, one is a gym-based program. The at-home one only requires a bench and dumbbells. The gym one obviously utilizes a bit more equipment. Both of those can be modified to just two sessions per week. So, like I said earlier in the episode for body comp goals, just want you doing a minimum of two hard progressive sessions per week. So you'd have it end up being four options: gym-based, at home, three day, two-day. And since a lot of people ask if you're following a separate workout program that you feel good with, it is hard, it is progressive, it is in line with your goals. Yes, you are more well more than welcome to continue following that program as well. I have had members do that. Last thing I'll mention for this part is two private check-ins. So although it is a group coaching program, I do a private check-in with every member at the beginning of week one. Make sure you're squared away for the start to the program, see what questions you have. And then halfway through the program. So uh during week four, so it's a seven-week thing. During week four, I'll touch base, make sure things are going well, see if we need to modify anything for the second half of the program. The how does it work factor? So everybody's in a private Facebook group, which I've had a lot of people ask, well, what if I'm not active on Facebook? I don't really want to be spending my time on there. That's fine. I want you to think about it almost like a newsletter style thing where each morning, Monday to Friday, I will post whether it is the challenge for the week, whether it's education about whatever that week's focal point was or is, whether it is just an open QA. We also do Zoom calls as well. We share wins, we plan ahead for the weekend. So each day has a different theme. You could literally just pop into the Facebook group for a couple minutes at the end of each day, almost like popping into your email inbox. Let me see what we have today, you know, how I'm gonna participate, how I'm gonna get as much as possible, much as possible out of the group, and then you pop back out. You don't have to camp out on Facebook. Again, we've actually had a lot of members who just aren't huge fans of Facebook. That's fine. You don't have to do a whole lot in there. It's just uh it's just where everything is hosted. And to briefly expand on some of those days I just mentioned, I would say some of the more valuable things for most people would be Mondays' weekly challenges. Those tend to be very popular just because it gives you something specific to focus on and really push yourself. So it might be, you know, increasing your daily step average by 2,000. It might be planning your meals every single night before bed, it might be going a whole week without drinking. It might be, you know, I the list goes on. It depends on that week's focal point, but it tends to be like a very concentrated effort that can be very motivating. Uh, another day that makes a big difference for a lot of people when we share non-scale wins. Now, I also realize that for some people, this might sound like, you know, hippy-dippy, like, all right, rah-rah, but this is enormously important for not only measuring your success based on what the scale is doing, which is so important for two reasons. One, the vast majority of people who are in this group have struggled with that in the past of, okay, if the scale is going up, bad, bad. This is, you know, I'm failing in some way. And if it's going down, good, and then getting really fixated on that. And then also, we have some, I'm talking a lot about fat loss here, but we have some other members who have already lost the fat they've wanted to, and now they're looking for help maintaining, not slipping back into an all or nothing cycle. So we want to make sure that we're focusing on more than just the scale, highlighting other wins and then having conversations about how we can keep racking up those wins. So you're doing this, great. How can we do more of that thing? And the last day that I'll re-emphasize for now is the weekend planning session. So every Friday, I challenge every member to look ahead at what they have going on Friday night, Saturday, Sunday. What on your calendar could make it difficult to stick to your plan? And what do you plan on doing about it? Because by getting very clear, very committed with your words, with your with your planning, it makes it much more likely you will finish the week strong and not set yourself back over the weekend. Um, so there is at least a little bit more variety in terms of the daily focal points, but high level, those tend to be the most helpful for people. Variety of weekly focal points. Uh so, you know, week one, we're looking at increasing your metabolic rate as much as possible, um, laying a strong foundation for a smoother fat loss phase. From there, we get into things like meal planning, exercise technique, getting more out of your training sessions, time management, stress management, navigating restaurants, navigating drinking, navigating travel. We have a push week toward the end of the program where we really turn things up. And then the last week of the program revolves around how to exit your dieting phase without gaining everything back. Because as I keep saying, I care, I say just as much. I care even more about your long-term success, more than just how you're doing in the program. So, you know, the program will definitely give you a good taster of how to move the needle in a seven-week period, but we're also going to set you up for success long after the program is over. Another common question: what if I'll be traveling during the seven weeks? What if I have something going on? I do not beat around this bush anymore when I say that the more you have going on during the seven-week period, the more helpful the group will be, which I realize sounds incredibly biased, but that's the truth of the matter. Because if you wait for like this seven-week clear runway that almost certainly will never exist in your life, you're just reinforcing your all or nothing mentality. You are devaluing anything less than perfection, anything less than being quote unquote fully committed, which is something people understandably say all the time. If you have a lot going on, structure and support and accountability feedback, those things are more valuable because you will learn how to more effectively ebb and flow with real life. And then every other season of life gets easier. So we've had members do this 50-day program who are literally traveling for 25 to 30 out of the 50 days. That's fine. We can modify things accordingly, and it'll be more valuable for you to learn how to do so. Next question: What is the program investment? Let me just say here, this could change over time if you're listening to this episode, you know, months or even years, maybe after it's recorded. But at the time of recording it, there are two options for the program investment. It's either$70 per week for the seven-week period, if you want to break things up, or, and this is USD, or a$350 upfront investment, which saves you$70. Bring things down to$50 USD per week as like the net effective rate. Something else I no longer beat around the bush about is that for most people, this is one, maybe two meals out or round of drinks per week. If you just look at the average cost of that stuff now, in most cases, is a pretty easy swap for a meal out, a couple of drinks for the program investment. It is just a priorities thing. This is not me shaming you for your priorities if you do value things like meals out or drinks more, just illuminating the fact that, well, two things really. One, if you have body comp goals, it almost always makes sense to reduce the frequency of meals out and drinking anyway. And also, those things are comparable, if not to be honest, significantly more expensive than the program investment. So I would look closely at the on-paper priorities and where you're actually allocating your resources. And if there's a mismatch, this can be a very easy swap to make it a literal nonfactor or even money saver in your budget because of the reduced frequency of meals out in drinking. Anyway, the other thing I'd look at is how the things you'll learn, the skills you you'll develop, while not quantifiable from a dollar standpoint, pay themselves back a bazillion times over. Yes, that very mathematical number of bazillion over your lifetime, because then you will not waste money on detoxes and cleanses and like other short-term challenges that just leave you in a worse off place. You will be able to evade all of the nonsense like most people are unable to. So you also make money back that way. Uh, I'm looking at my FAQ now. What kind of results can I expect? We already touched upon this, and I'll wrap up this episode in a moment. Five to 12 pounds of fat loss is very reasonable during this time period, or really cementing the fat loss that you've already achieved. We always have people ask, well, does this group make sense for me if I have a maintenance goal? Yeah, I would honestly the period after dieting is even more important to nail. I've talked about this with my one-on-one program all the time. I have a full-on phase called the practice period for after your diet is over, where you practice maintaining your results because that's what people tend to struggle with the most. So, yes, would be enormously beneficial, even if you have more maintenance goals. Um, what makes this different than other programs and challenges? I already started, I already started to touch upon this, so I will keep it brief. Most programs and challenges, if I'm being honest, not throughout my whole industry, but often, the focus is on either getting the scale to drop as much as possible at all costs, even your long-term costs beyond the program, or extracting some before and afters out of the group for marketing of future groups. That's just not something I'm willing to do. I don't think that's fair. I'm never gonna do that. So, yes, we will look to get you the best results possible over the 50-day period, but as I've said a bunch of times, as I will keep saying, I also care a lot, I would say more about how you do long. Oops. Last thing, how do I join? What happens next? So at the time of recording this, we actually kick off in just a couple of days on Monday, April 6th. So I'm recording this on Friday, April 3rd. We kick off on Monday, April 6th, which will be the last day to join. Literally, all you have to do is may email mail at samforger.com and tell me you're you're either in for the group, you have questions about it, um, you know, you want more details, whatever it is, just shoot me an email. That is the way. So it's my email is mail at samforger.com. And like I said, if you're in, wonderful. If you're on the fence and you want to have a very no pressure chat about, okay, does this actually make sense for me? Let me know. If it's a good fit, great. I mean, I know I'd love to have you. If for whatever reason we don't feel like it's a great fit, I will always be honest with you about that as well and still make sure that I get you pointed in the right direction. So don't hesitate to reach out. You know, nobody's gonna be shoving a pen in your hand. That's not my style. So, you know, let me know your thoughts. Let me know what questions you have. But we do kick off on Monday, April 6th. So at the time recording this, I can just say next Monday, we kick off. So if that's something that you want to learn more about or be a part of, just shoot me an email. And if you are listening to this after Monday, April 6th, the doors have already closed on this group. I do tend to run groups like these, maybe one to two times per year, I would say, as of the last two or three years or so. So you're still welcome to email and we can get you on the private wait list for any future groups. And one-on-one coaching is available year-round. So you're welcome to email me about that as well. I will include the links to all of this in the show notes. I'm gonna wrap up this episode here. So that was a breakdown of the plan that I will be using to lose more body fat before, again, it's technically the winter, but we're gonna call it a summer fat loss plan. What I'll be doing over the next 50 days, as well as your chance to join me and kind of do this together if you are a woman who has similar body composition goals over the next seven weeks or so. So I will look out for your email.