Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.
The start of the year is an exciting time for fitness.
You may be super motivated right now, which is fantastic. There’s no better mental place to get started!
But are your habits up to the task?
Fat loss and muscle gain are often oversimplified as a matter of calories, protein, and resistance training.
While these are fundamental components of the physique development process, fat loss and muscle-building phases require a lot more if you want to get the best results possible.
That’s why, when I take on a new client, I don’t plunge them into a deficit or a surplus on Day 1.
This approach could do them more harm than good if they didn’t have certain key habits in place, which I help them develop over the initial weeks of coaching.
Some of these habits are always a priority, whereas others are more important in a deficit and less so in a surplus, or vice versa.
Let’s start with the habits that are always a priority, no matter the phase.
What the fitness is the PTC ratio?
It’s an acronym I made up (and promptly copyrighted, of course) that stands for “protein-to-calories” ratio.
The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.
A double mastectomy, colloquially known as “top surgery”, can be one of the most life-changing experiences for a gender-diverse individual who was assigned female at birth.
Since the beginning of my coaching career, I’ve had the honour of helping multiple clients prepare for this procedure and safely return to training once recovered.
In this article, I’m going to share training and nutrition practices to create a sustainable and effective top surgery prep plan that I’ve been learning, perfecting, and developing for years.
So, if your top surgery is coming up, read on.
If you’re trying to achieve, there will be roadblocks. I’ve had them, everybody has had them. But obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.
Do you ever feel like you have a harder time losing fat than other people?
First and foremost, you’re not broken.
The rules of energy balance still apply to you.
These rules state that eating more energy than you consume over a prolonged period of time will cause fat gain, and the opposite will produce fat loss.
However, there are certain factors that can make the consistent application of these rules in your daily life more challenging.
Some of these factors can influence your physiology, psychology, or both, in a way that makes adhering to a diet legitimately more difficult than it is on average.
Other factors can slow down or mask fat loss. So, although you’re getting results, you may not be able to detect them on the scale within the timeline you expected, so you could convince yourself that you’re doing something “wrong” when that isn’t the case.
In this article, I’m going to cover four of these factors and what you can do about them, if anything.
Importantly, they make fat loss challenging, but not impossible. Even if you can’t change them, you’ll still be able to achieve your goals with consistency, patience, and the guidelines I’m going to offer.
Let’s get started.
Efficiency is doing things right; effectiveness is doing the right things.
Are you struggling to juggle a fat loss diet with a busy lifestyle?
I hear you.
The majority of my clients are hard-working people with demanding jobs, families to take care of, and ambitions to pursue other than their fitness goals. As a full-time coach, I also face the daily challenge of fitting my own training and nutrition around other commitments.
That’s why I strive to simplify fat loss, so that you can get great results and keep up with your lifestyle.
In this article, I’m going to share a four-step guide to maximising the efficiency of your fat loss diet.
Let’s dive in.
An online fitness coach who likes bodybuilding, superheroes, and bread.
Want to work with me? Check out my services!