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Sam Forget

X Factors

Published 26 days ago • 2 min read

Earlier this week, I told you about "MIDMs," and how they impact client results.

(If you missed it, "MIDMs" are just meals you're not personally making. Here's how to navigate them.)

I also briefly touched upon other "X Factors": the data points I have all my clients track.

Like I said then, they vary at least a little client to client—but these are the most common ones, and what success usually requires:

  1. Wake-ups and bedtimes. 7+ hours is ideal for most people, along with as many PRE-midnight hours as possible. This helps you lose weight faster, maintain more muscle, deal with less hunger, and more
  2. Morning weigh-ins. I don't actually care about these—just their weekly averages over 3-4+ week timeframes. But if the scale stresses you out: only weighing in sometimes is generally a terrible idea that'll just make the stress worse
  3. Calories, protein, and fiber—for a total of 21 total nutritional targets per week. Clients who crush routinely hit 17-18 out of 21 total targets: ~80-85% consistent. Clients who struggle settle for 11-16 targets—52-76% consistent—much more often
  4. MIDMs. If somebody routinely eats out 3-4+ times per week, success is undoubtedly harder to come by. Though it is still possible if you stay on top of the focal points from Monday's email​
  5. Drinks. Not many people can overcome drinking more than 1-2 days per week, or having more than ~5-6 drinks per week. There are simply too many costs (metabolically, digestively, sleep-wise, etc.)
  6. Hunger levels. I don't just care if clients are hitting their targets. I care if they're having to white-knuckle their way through the week to do it. That's why if I see high hunger ratings, we hone in on meal timing, food choices, and more
  7. Steps. I like pretty much every client to get to 7,000-8,000+. 10,000+ is icing on the cake. This actually makes a bigger metabolic difference than any "HIIT" workout ever will

To recap what's generally ideal:

  • 7+ hours of high quality sleep per night (as early as possible)
  • A gradual downward trend in bodyweight average (.5+ pounds per week is very solid)
  • 17+ out of 21 total nutritional targets per week
  • No more than ~3-4 meals out per week
  • No more than ~5-6 total drinks per week
  • No more than moderate hunger most days (intense hunger is a ticking time bomb)
  • 7,000-8,000+ steps per day

Which of these are you currently nailing?

Which of these gives you trouble?

I genuinely want to know, so I can help you out.

12+ years and several hundred clients later... I have resources for quite literally anything you can think of.

So hit 'reply' and put me to work!

Sam

P.S. Seriously: that's why this private email list even exists! So I can be as helpful as possible to you. So hit 'reply,' and let me know how you're doing.

Sam Forget

Online Fitness & Nutrition Coach

I send powerful lessons, stories, and no-BS transformation tips to my private email list 1-2 times per week. Subscribe here to begin your OWN transformation:

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