Passion provides purpose, but data drives decisions.
To achieve any goal, you need to collect and analyse data.
Without it, you wouldn’t know
In other words, without data, you can’t make the right adjustments to your plan.
You could still accomplish your goal, but you’d probably run into one of these two scenarios:
However, having data isn’t enough to secure effective and efficient results. Inconsistent and unreliable data, or data that you’re interpreting incorrectly, can be just as damaging as the absence of it.
For example, with fitness goals such as fat loss and muscle gain, a common mistake is to focus too much on day-to-day fluctuations on the scale, which are normal, and too little on your average weight increases or reductions over a longer period of time, which is what matters most for these fitness endeavours.
This multi-part article series will provide you with the knowledge to assess your bodyweight data in order to achieve fat loss or muscle gain.
In Part 1, we’ll delve into:
In the rest of the series, we’ll cover how to adjust your diet and training protocol in response to changes in bodyweight.
Stay committed to your decisions, but stay flexible in your approach.
Spoiler alert: Yes, it’s possible! (Gasp.)
Humans were changing their body size long before calories and calorie-tracking apps existed.
Tracking calories and macros can be a very successful approach to losing fat, gaining muscle, or maintaining your weight. In fact, it’s the method I’ve had the greatest success with in my own bodybuilding journey, and I employ it with many clients.
However, it isn’t for everyone.
You can never track calories or macros, and still get great results. So, if you’ve tried it and it just isn’t for you, why not have a crack at one of the three fat loss methods in this article?
Fair warning: Not a single one of them involves cutting out entire food groups, your favourite treats, or any joy from your life!
Successful weight loss takes programming, not willpower.
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:
Without further ado…
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.
You know that you need a caloric deficit to lose fat and you have done the math to work out your starting calories.
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:
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.
Winning a trophy is not as difficult as defending it.
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:
A personal trainer who likes bodybuilding, superheroes, and bread.
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