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Avoid These Diet Mistakes: Part 1
Fitness advice from the "mainstream" is full of nonsense and misinformation. Despite significant advances in the field of nutritional science, the majority of fat reduction hopefuls continue to make the same basic mistakes over and over. Mistakes that excessively complicate their diet have a detrim... -
Want to Lose Weight? STOP RESTRICTING YOURSELF!
Calorie restriction is often associated with weight loss. However, what if we told you that another way to lose weight is to eat more? There is such a thing as lowering too many calories and damaging your weight loss attempts. In some situations, you may need to consume more to lose weigh... -
Napsgear: Prioritize Protein
If you're a little too fluffy, you're probably overeating carbs and fats instead of emphasizing protein and eating with intention. As your metabolic health deteriorates, the situation worsens. What is the solution? Make protein a top priority.
THE PROTEIN TEST... -
How to Get Back on Track When You’ve Fallen Off the Fitness Train
It happens to the best of us. Sometimes you get caught up, life gets in the way, your schedule changes, you lose motivation, or a cheat day turns into weeks or longer, and you haven’t picked yourself back up. And that’s okay. It’s time to dust yourself off and get out of this rut. You can do it, ... -
Building Muscle: Common Sense That Most People Forget
Nowadays it seems like everyone and their brother is starting some sort of health & fitness lifestyle. For many people that is weight loss, but for many, it’s all about the gains. Unfortunately, when it comes to both weight loss and weight gain, the market is saturated with equipment, programs, a... -
About Meal Frequency
About Meal Frequency
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When you consume food, your body expends energy to digest and process the nutrients in your diet. This is known as the "thermic effect of food" (TEF) [1, 2]. A common misconception is that you need to consume several smaller meals per day to maximize the thermic effect... -
Have you screwed up your diet?
Screwed up your diet ? Here's a mental hack to get back on track quickly!⭕️
It has happened to the best of us the first times we dieted, and it happens very frequently to beginners but also "advanced" dieters!
When it comes to losing fat, we know that creating a calorie... -
How to stay full while on a fat loss diet.
Part of the reason why some people find it difficult to make fat loss progress is that they do not feel satisfied after their meals. If this is the case, the first thing I would look into is your calorie-intake.
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Regardless of how you design your meals, if your calorie target is extremely... -
High Reps for fat loss - nope
It's common for people to think that training with high reps helps you get more "toned" and lean muscles. But targeting a muscle group with higher reps won't increase fat loss in that area.
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In one study, the participants trained only 1 leg 3x per week for 12 weeks straight. They gained... -
Hidden Calories
We know you need a calorie deficit for fat loss. But one of the most common reasons people struggle with creating a calorie deficit is that they are consuming more calories without knowing. In today's post, I will discuss a few potential fat loss barriers and practical solutions.
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First,... -
Fat Loss - Its not just cardio
When fat loss is the goal, many people jump to doing more cardio and reduce the amount of strength training in their routine. This post is a reminder that shows why replacing strength training with tons of cardio is not always a good idea.
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Aerobic training has several benefits. But these... -
Why We Eat?
We eat food to fuel physical activity and life. But in this day and age, it's no longer realistic to look at food solely as "fuel" for the body. Food is also part of most cultures and people's social life [1]. To put it in technical terms, we eat food for physiological and psychosocial reasons [2, 3].... -
Will it make a difference??
by Matt Weik
I was reading an article the other day about a study in the UK where they are trying to have their government enforce a policy that restaurant menus would need to have calorie labels for each item. Their thought process is that if people are aware of how many calories they... -
Calorie Surplus is a Must!!
A calorie surplus is obviously the main driver of a bulking phase, however, how large should this surplus be? A recent review by Slater et al. (2019) uncovered the energy costs associated with building muscle as well as the metabolic adaptations that occur during high calorie dieting plus lean mass... -
Macronutrients and calories burned
The macronutrient content of a meal can influence how many calories you burn throughout the day; this is referred to as, “diet-induced thermogenesis.” While this particular study is a little older, it is well-accepted that higher protein meals will induce greater energy expenditure than...