I was supposed to send you this tomorrow

Published 24 days ago • 1 min read

I just finished recording next Tuesday's podcast:

Want to Look Better & Not Just Weigh Less? Follow This 4-Step Process

It's for people who:

Primarily care about seeing the scale go down, or weighing a specific number
Don't actually care about the number on the scale—and just want to look better

Funny enough, both groups need to follow the SAME four-step process to achieve what they're ultimately after: a leaner, more toned look.

The episode was inspired by my client Sarah, who left the first group (scale-focused) for the second (body composition-focused):

"Before this latest stretch, I never cared as long as the scale went down. I feel like I’m finally doing this the right way and it’s not a quick fix to get the scale to an arbitrary number."

The result?

She's lost almost 19 pounds of fat, specifically, and has the visual results to show for it.

Not just a lower number on the scale.

You'll obviously learn the whole four-step process next Tuesday, but as a preview:

Step #1 is capping your weight loss at 0.01% of your bodyweight per week.

Otherwise you'll lose a bunch of muscle and look worse.

Quite honestly, half that—0.005% of your bodyweight per week—is a MUCH better pace for most people, since your deficit won't need to be huge.

0.01% is just the most commonly cited cap, and a pace we're seeing people exceed all the time now because of GLP-1's—so I figured I'd start there.

Here's what .005% looks like at a few different bodyweights:

230 pounds: 1.15 pounds per week
200 pounds: 1 pound per week
170 pounds: .85 pounds per week
140 pounds: .7 pounds per week

Naturally, these are NOT hard rules.

Just references for what could be a good pace.

Much more to come next Tuesday.

Sam

P.S. Want me to send you the link when it's live?

Reply to this email with the word "PODCAST."

I'll fire it over as soon as it's up.

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