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INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

3 Ways to Lose Weight Without Counting Calories

3/24/2021

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Stay committed to your decisions, but stay flexible in your approach.
––Tony Robbins
​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!

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What to Do About Cravings and Dieting On Your Period

2/17/2021

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Know thyself.
––Delphic maxim
When you’re trying to diet, your period can be a bitch. Am I right?
 
You start the diet, you do really well for a couple of weeks and lose a pound or two, then that time of the month comes… and, all of a sudden, you find yourself half-way through your cookie jar in ten minutes.
 
Maybe you’ve even read my tips on how to control your food cravings, but the allure of that chocolate box is simply irresistible during your period.
 
Are you doomed to never get into shape?
 
Hell no.
 
In fact, you can literally have your cake and eat it: By understanding more about your menstrual cycle, you can lose fat and have chocolate, too.
 
Want to learn how? Keep reading.

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5 Tips to Control Food Cravings

1/13/2021

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There’s no quick or magical way to lose weight. You just have to do it the natural way – diet and exercise and stick to it – and be able to do it at your own pace.
––Jordin Sparks
​Cravings can throw a spanner in the works of the best planned fat loss diet. After all, whoever craves celery sticks?
 
It’s much more common to yearn for cookies, brownies, cupcakes, chips, pizza, and other not-so-nutritious food that packs a caloric punch.
 
So what can you do when you get the irresistible urge to reach for the cookie jar?
 
Let’s talk about not only one, but five potential solutions to your craving situation.

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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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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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    Nikias Tomasiello

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

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  • Coached by Nik
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