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INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

How to Enjoy the Holidays Without Fitness Guilt

11/25/2020

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Successful weight loss takes programming, not willpower.
––Phil McGraw
​Around this time last year, I released an article on how to manage your diet over the holidays, with options if you count calories and if you who don’t, so you can click on the link if you are looking for some tips on budgeting your calories or food portions.
 
Today, I want to delve into some mindset tips that will help you enjoy this time with less guilt and without having to give up on either your fitness goals or the holiday mood.
 
So I’m going to cover:

  • How to stick to your goals and have fun without guilt
  • How to get friends and family on board with your goals
 
Without further ado…

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Training for Strength VS Mass

11/11/2020

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Stimulate; don’t annihilate.
––Lee Haney
If you want to increase your strength or muscle mass, the solution is obvious: Add some kind of resistance training to your workout routine, whether that’s lifting or callisthenics.
 
But did you know that you need to train in two different ways to maximise strength or muscle mass?
 
In today’s article, I’m going to cover exactly that and more, including:
 
  • What is strength?
  • What is muscle mass?
  • What are the main differences and similarities when training for one or the other?
 
Let’s start off with strength.

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Troubleshooting Fat Loss Plateaus (Without Lowering Calories)

10/14/2020

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Tackling plateaus is what clueless people on the internet do instead of tracking, reviewing, and deciding. Wrestling with plateaus is what people do instead of waiting.
––Martin Berkhan
You know that you need a caloric deficit to lose fat and you have done the math to work out your starting calories.
 
Great stuff.
 
Fast forward a few weeks: You’ve been dieting hardcore and you’ve seen some losses… but now it looks like you’ve hit a plateau.
 
Well then, time to lower calories.
 
Wait a second! Is this really your best option?
 
It’s true: When fat loss plateaus, increasing the calories you burn or reducing the calories you eat will help you kickstart the process again.
 
However, opting to lower calories as soon as the weight on the scale stops moving might be overkill. So, in this article, I’m going to cover:
 
  • What is a plateau?
  • What tweaks can you make to get un-stuck before you lower calories? 
 
More often than not, these tweaks will help my clients see a change without touching their food.
 
So strap in and let’s get into it.

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Do You Need to Train to Failure to Grow Muscle?

9/30/2020

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Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.
––Dwayne “The Rock” Johnson
In the lifting community, some people believe you must go to failure on every single set because, “no pain, no gain, bro!”
 
Other people claim you must avoid failure because, “injury and fatigue, bro!”
 
But which one is the best approach to optimal muscle growth? Is there a single best approach?
 
This article will tackle these questions and cover the following points:
 
  • What is muscular failure?
  • Is it necessary to grow muscle?
  • When would you want to train to failure?

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The One Thing You Are Not Doing For Better Fat Loss

9/18/2020

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Winning a trophy is not as difficult as defending it.
––Israelmore Ayivor
Regular readers of this blog will already know that fat loss requires a caloric deficit.
 
In most cases, if you are not seeing any fat loss, the reason is that you are not in a deficit. And yet, what if you have been dieting for some time and you have seen results, but they have just stopped coming?
 
Maybe the solution is not to diet harder, lower calories, and increase activity levels, even though this can sometimes be a viable strategy to get out of a plateau.
 
Maybe this time the solution is – gasp! – to take a break from the diet and enter a maintenance phase. Counterintuitive much? Hear me out.
 
In this article, I will do my best to cover:
 
  • What maintenance is
  • Why it is so important and when to do it
  • Who can benefit the most from a maintenance phase

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    Nikias Tomasiello

    A personal trainer who likes bodybuilding, superheroes, and bread.

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  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Personal Training
    • Nutrition & Lifestyle
    • Training Programs >
      • Free Programs
  • Blog
    • Recipes
  • Contact Me
    • Guest Appearances