​I’m sure this will come as a shock, but, when you don’t sleep well, life sucks.
 
What you may not know and what’s worse by far (let’s get our priorities straight here), is that your gains will suffer.
 
You could have the best training program and diet in the world, but, if your sleep is inadequate, you’re going to struggle with:
 

• Losing fat
• Gaining muscle
• Improving training performance

 
Yes, that’s basically everything.
 
Fortunately, improving sleep is easy, cheap, and more anabolic than expensive supplements, pre-workout formulas, and other less useful yet “sexier” fitness tools.
 
So don’t sleep on this low-hanging fruit. (See what I did there?)
 
Keep reading for a comprehensive guide on:
 

• The benefits of sleep on your gains
• The negative effects of inadequate sleep
• What “good sleep” is
• Practical tips to improve sleep
• Sleep supplements

 
Let’s delve into it.

​If you’re struggling to balance your diet with your social life, you need to read this.
 
I’m going to cover the five steps I coach my clients through in order to navigate fat loss and social events effectively.
 
The reason why a lot of people fail and give up on their diet is that they try to be unrealistically strict, avoiding all social events and eating out of Tupperware forever. This isn’t my approach.
 
Whilst you need discipline, you also need a certain degree of flexibility.
 
This article is going to teach you the appropriate balance between the two.
 
Let’s get stuck in.

All the diets that work, have one characteristic in common: a calorie deficit.
 
By definition, a calorie deficit is a state in which you’re eating fewer calories than you’re expending to keep your body alive, go about your daily activities, and exercise. This is how you can lose body fat over time.
 
Once you achieve your fat loss goal and want to maintain your weight, then you don’t need to stay in a deficit. You now need to achieve calorie balance, or a state in which your calorie intake (food) matches your output (survival, daily activities, and exercise).
 
To accomplish this, you need to increase the amount of calories you’re eating. Hurray!
 
However, if you increase them too much, you can accidentally get into a calorie surplus, which is the opposite of a deficit and will cause fat gain.
 
So by how much should you increase your calories without regaining weight?
 
In this article, I’m going to teach you a three-step method to calculate your maintenance calories for when you’re done with your diet, or when you want to take a temporary break from it.
 
I take this approach with myself and all my clients to ensure they not only drop fat, but also maintain those hard-earned results.

Working out your calorie and protein targets is relatively easy. Any free online calculator can do that for you.
 
Actually hitting those targets? Not so much.
 
That’s where this article comes in, covering four ways to hit your calorie and protein targets every day, without fail.
 
Two of these strategies will apply to you if you have the time to pre-track your food.
 
The last two will have you covered if you need to track on the fly.
 
Therefore, whichever your experience, you’ll find something of value in this article and, most importantly, you’ll be able to apply it to your own circumstances straight away.
 
Let’s dig in.

So, you’re on board with the idea of tracking your calories and macros to gain muscle and lose fat.
 
You read my “Macros 101” article and learnt how to set your nutritional targets.
 
You started tracking and saw some good results.
 
But then, a few weeks in, you think you’ve hit a plateau.
 
And now you’re wondering, “Do I need to change anything?”
 
To be honest with you, tweaking a client’s macros or calories is usually my last port of call.
 
Often, a much more effective solution is to review your approach to tracking. After all, you haven’t been doing it for that long, so you may have yet to master some tips and tricks to make this system truly work for you.
 
In this article, I’m going to share five tracking hacks that always help my clients overcome their first plateau.
 
If you’re ready to master tracking, keep reading.