July 1, 2015
Warning: If you’re sensitive, fragile, or need to constantly have your ego fed by having people tell you how awesome and special you are, this post is probably not for you, because it’s about to get real.
If however, you are someone who may be stuck, someone who can take criticism, and can objectively look at themselves and their efforts, then keep reading.
June 10, 2015
In my last article, I discussed how to find your caloric maintenance and set a reasonable deficit for fat loss. Today’s article is going to go a step further and show you what I and many other coaches believe to be a better way to count than just tracking calories. I’m talking of course, about macros.
May 20, 2015
On the surface, fat loss doesn’t seem that complicated. Create an energy deficit by eating fewer calories than you burn, add in some exercise (preferably resistance training), and BOOM, fat loss!
May 4, 2015
It’s no secret that I am a big proponent of counting calories and/or macros. I’ve only written about the benefits of it here, here, here, here, and here. The only way to lose weight is to create an energy deficit by consuming fewer calories than you burn. And while I will admit that counting is not right for everyone in every situation, I truly believe it is the most effective and efficient way to lose fat.
April 21, 2015
What’s the first thing you think of when you hear the phrase “eating healthy?” Some may visualize a person with ripped abs, or huge muscles. Others conjure up images of perceived healthy foods, like broccoli, chicken, Greek yogurt, nuts, and kale. Mmmmm, all that kale… But if you’re like me, you may have trouble narrowing down what exactly constitutes “healthy.” Now, let’s turn that around. What comes to mind when you hear the term “unhealthy?” I think it’s easier to narrow down what unhealthy foods are; at least for us personally. For some of you reading this, I’d venture to guess your list contains some or all of the following: fast food, carbs, trans fats, processed foods, sugar, artificial sweeteners, soda, and so on. Regardless of what you pictured when you thought about each word, you are right…and wrong…and now, probably confused. Let me explain… I hate the terms healthy/unhealthy. Well, hate may be too strong a word. I dislike them. I also dislike the terms good/bad/evil, and best/worst, in the context of diet or exercise. And that’s exactly why I hate dislike these terms. More often than not, they’re used without proper context. Just thrown into headlines as click-bait by editors so you’ll read their article. Now, I am not saying we should stop using these words or be afraid of them. My man John Romaniello has a great write-up here about why we shouldn’t be afraid of words. In it he discusses that by fearing words, we give them power over us, our decisions, and our lives. But part of not fearing words is understanding not only what they mean, but also what they mean in the context with which they’re used. The problem with words like “healthy” or “unhealthy,” “good” or “bad,” is that they’re thrown around […]
April 17, 2015
Growing up I never really considered my weight an issue. Yes, I knew I was overweight. From my first day in school I was bigger than most of my other classmates. I would get teased occasionally, like any fat kid. But it never really bothered me; at least it didn’t bother me enough to really do much about it.
November 26, 2014
Thanksgiving is nearly upon us, and amidst the turkey, stuffing, pie, alcohol, football and whatever else, it’s important to remember the real reason we gather to celebrate this holiday…and that is to give thanks.
November 18, 2014
‘Tis the season! At least that’s what the Christmas music playing inside the coffee shop right now is telling me.
November 5, 2014
Just what is a badass? According to the dictionary, a badass is: “a tough, uncompromising, or intimidating person.”
October 21, 2014
In Part 1 of this series, I talked about the roles macronutrients and calories play when it comes to fat loss, and more importantly, how knowing how much you should consume on a daily basis will help accelerate your fat loss efforts.
September 30, 2014
Go to Google and type in “weight loss” or “fat loss”. Go ahead, I’ll wait. That is a lot of results, isn’t it? And for good reason. According to the Center for Disease Control, the number of adults in the United States who are either overweight or obese is 69%. Its no wonder that there are so many articles, programs, and diets aimed at helping people lose weight.
August 28, 2014
Your alarm goes off. Time to get up. You’re a little sore from yesterday’s workout but you manage to pull yourself out bed and walk to the bathroom. There, sitting on the floor is your best friend and worst enemy: the scale. You gingerly step on, closing your eyes as your weight is calculated. You feel confident. You worked out hard these last few days. You hit your macros spot on. You’re sure you’ve lost at least a couple pounds! You slowly open your eyes. Much to your horror and shock, the number is the exact same as last time; even a few ounces heavier. What gives? All that hard work with nothing to show for it. You’re in disbelief, frustrated, angry… If the above situation sounds familiar, it’s because it happens all too often. Anyone who’s ever tried to lose weight knows of the never-ending battle with the scale. Some days you love it, others you hate it. It’s a vicious cycle. But it doesn’t have to be. Why the scale is not the best way to measure progress Before we talk about why the scale isn’t a great way to measure overall progress, we must first define what progress actually is. In the context of a fat loss program, progress is somewhere in the neighborhood of a loss of 1-2% of your bodyweight per week. By using percentages, your progress is much more customized to the individual. A heavier person is going to have a much easier time losing more weight each week than someone with only a few pounds to lose. The problem with the scale, is it’s not a measure of body fat, or muscle…it’s a measure of total body mass. This means that the scale number is going to fluctuate based on a number […]