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The Importance of Adequate Sleep for Fat Loss & General Health
Sleep. Something that (at times) many of us wish we could do all day long (or at the very least, get more of). In this fast-paced world, many of us fail to get the appropriate amount of sleep that our bodies require. This lack of sleep comes with many negative health...
What is Online Personal Training and How Can It Benefit You?
We live in some truly amazing times. These days, thanks to our ever-growing digital landscape, we get to enjoy incredible perks like shopping, paying bills, and communicating with others without even leaving our homes. With that, a new phenomenon has emerged in the...
Behavior Change Strategies For Better Health
According to some researchers in the field of neurobiology and cognitive psychology, 40 to 70 percent of our actions, beliefs, and things we say are purely based on habit. This is quite incredible to think about because it means that nearly (or over) half of what we...
Physical Benefits of Regular Exercise
I’m sure you’ve heard the saying, “Exercise is the most underrated medicine out there.” But unlike many sensational claims, this one holds a lot of truth. In today’s world, many people choose to reach for different drugs where instead leading an active lifestyle could...
The Pillars of Fat Loss
If your goal is fat loss then this article is for YOU!! Do not waste time on quick fixes and gimmicks with fancy strategies that no one could sustain long-term. Instead read, learn, and focus on the below 5 pillars of fat loss so that you can be successful in becoming...
The Benefits of Diet Breaks
The plethora of false and misleading diet and weight loss information available to us is very troublesome. Everywhere you look there is a new "magic", "cutting-edge", "miracle" strategy, supplement, or program promising quick, unrealistic results. There IS good news...
The 11 Key Guidelines to Successful Weight Loss
Losing weight can be tough, that's no secret. There's so much information out there (much of it false and misleading) that it leaves many confused and frustrated, not knowing how to proceed, they give up. If that sounds like you or you just need a "mental rewiring" on...
Sustainable Exercise: Results Come From Consistency
First, I want to say that if you are an individual who exercises frequently and have been for a year or more, this post will likely be less useful to you. However, maybe you will be able to take some piece of it and use it to your advantage. If not, maybe someone you...
Preparing for Weight Regain After Weight Loss
Losing weight is not a desired process for our bodies. Because of how we are wired, our bodies desire to hold onto fat (for survival purposes), not lose it. When we lose weight, a lot happens on a physiological level. To keep it simple, our bodies processes favor...
A Simple & Effective Strategy to Cut Calories
Whether you're counting calories or just eyeballing your portions and using simple math (1 less slice of toast, serving of potatoes, etc), cutting calories can be extremely difficult. I have found that one of the simplest strategies you can use to cut calories...
5 Key Strategies for Weight Loss Maintenance
Losing weight is tough, that's no secret. If you've ever attempted to lose weight, you know how much of a struggle it can be. However, what's even tougher than losing weight, is keeping it off! Many individuals lose weight each year but end up right back where they...
Muscular Hypertrophy: What is it & How does it benefit your weight loss goals?
Muscular Hypertrophy: What is it & How does it benefit your weight loss goals?
2 Key Benefits of Resistance Exercise for Weight Loss
Often times, when an individual wants to lose weight they drop calories low and do a lot of cardio. At first glance, it makes sense. They're decreasing their calorie intake while increasing their calorie expenditure, negative energy balance achieved. If continued...
How to Make a Sustainable & Effective Diet Plan
Making an effective and sustainable diet plan can be daunting if you’re not equipped with the right information.
Supplements: Why You Should Save Your Money and Take Caution
Supplements: Why You Should Save Your Money and Take Caution
How Impatience is Killing Your Fat Loss Goals
How Impatience is Killing Your Fat Loss Goals
Do You Want to Lose Weight?! The Answer to Your Problem Is Simpler Than You Think?
Losing weight is not easy, however it can be a lot simpler than we make it. The ironic thing about weight loss is that many of those who continue to seek out solutions already have the answer (albeit, buried underneath a lot of confusion, misconceptions, fads, and the...
The Best Type of Exercise for Fat Loss!
Me, you, and many others have at one point or another sought out the "best" exercise for fat loss (as well as for other goals I'm sure). We want results and we want them now. Many seek out what will burn the most calories or what will allow us to burn fat all day long...
The Importance of Diet Sustainability: Calorie Cycling
The most important aspect of any diet (outside of safety factors) is it’s likelihood of being sustainable over the long-term. It is consistency that gets you results (i.e, the longer or more often you do something the greater the results). Many prioritize seeking out...
A Truth on Fat Loss: Caloric Deficit is King
Many methods of fat loss can be disputed, but the effectiveness of a caloric deficit cannot be. There is a lot of hype over specific, "special" diets (ketogenic, paleo, intermittent fasting, etc) or specific exercise modalities, but that is ALL it is, hype. Creating a...
Metabolism and Weight Loss
The 4 Components of Metabolism RMR- Resting Metabolic Rate: Accounts for: ~60% of TDEE (Total Daily Energy Expenditure) What is it? RMR is the energy your body expends by simply maintaining itself. If you laid in bed all day doing nothing you would still expend this...
4 Tips to Control Hunger & Prevent Overeating
With the availability of food and the increased portion sizes among Americans, weight gain is a huge problem today. People are now taking in more food and expending less. Considering portion size plays a huge role in weight gain, aiming to prevent overeating and/or...
Losing Weight The Right Way: “Slow and Steady Wins the Race”
"It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a...
The Key Benefits of Protein for Fat Loss
Proper protein intake has shown to be very beneficial when attempting to lose weight. Some of the key benefits being; 1. Its ability to aid in the preservation of lean body mass 2. Being very satiating 3. Having one of the highest thermic effects (TEF). Below, I go...
How Empty Calories Are Ruining Your Weight Loss Goals
Losing weight is dependent on a caloric deficit, there is no disputing this fact. As we all know, however, creating a caloric deficit (eating less than our bodies require to maintain itself) is not so simple. Most foods around us are packed with calories, while not...
Keeping The Weight Off: A Neglected Aspect of Dieting/Weight Loss
I have talked about sustainability and adherence more than anything outside of behavior change, and for good reason. Many ask what the perfect diet is for weight loss. The answer is this.. the perfect diet is the one in which YOU can adopt as a lifestyle, not a quick...
The Power of Exercise
Exercise has been shown to improve and lower the risk of certain diseases and ailments as well as improve overall health. Exercise can truly have some amazing results. Below are seven excerpts from articles written by doctors, researchers, etc regarding the health...
Determining TDEE (Total Daily Energy Expenditure) for Weight Loss
Figuring out your TDEE is very important whether aiming to lose fat, maintain current weight, or gain mass. Even if you are not counting calories it is good to know. Total Daily Energy Expenditure consists of: RMR (resting metabolic rate/energy expended while resting...
How to Preserve Your Hard Earned Muscle While Losing Weight
Many times when wanting to get more lean, we say we want to lose weight. However, we do not really want to lose just any weight, but fat mass. To look toned, you need to not only have relatively low body fat but a sufficient amount of muscle. There are several things...