With warmer temperatures around the corner you're probably going to want to go back to your summer weight so here are a slew of healthful, wholesome tips to help you lose that winter fluff in a sustainable manner! There are a number of tactics you could use to lose fat but the reason why any of them work is because you ultimately end up creating a "caloric deficit" by eating less calories than your body needs. Diet is the most important factor because you can't out-exercise a … [Read more...] about 5 Tips To Lose That Winter Weight Gain
Fat Loss
Are Diets for Weight Loss as Simple as Eating in a Caloric Deficit?
Since it is the new year and the traditional food-laden holidays have peaked and everyone is trying to lose some weight, this is a good topic to write about. So... let's answer the title first. Is weight loss as simple as being in a caloric deficit? Yes. The short answer is yes. If you eat less calories than your body burns, you will lose weight, but I want to go beyond those simplicities. Now, let's get to what I really want to talk about: This infographic that's been around the Internet … [Read more...] about Are Diets for Weight Loss as Simple as Eating in a Caloric Deficit?
What I actually eat on the low carb, high fat, ketogenic diet
This is a follow up to my massive beginners guide to the very low carb, high fat, ketogenic diet. The question I keep getting lately is “Can you share what a typical day of eating looks like for you?” and this post is meant to address that. So in this post i'll be sharing some of the keto-friendly foods and meals I eat on a regular basis or daily. If you're not sure what foods qualify as "keto" friendly, then have a look over at this food pyramid: Full disclosure: I don't have … [Read more...] about What I actually eat on the low carb, high fat, ketogenic diet
All About The Keto Diet: A Beginners Guide
What you're getting into: 9000+ words if you read them all. How long it will take? Forever if you get distracted by... OH LOOK, CAT PHOTOS. I've been writing fervently so strap in and FOCUS damn you, FOCUS! This is a follow up to my article: When is a calorie not a calorie? In there I say how for a couple years I mostly counted calories to deal with fat loss (or muscle gain) and now I've been refining that approach. I've been feeling how different macronutrient ratios (ratio of carbs, … [Read more...] about All About The Keto Diet: A Beginners Guide
When is a calorie not a calorie? Understand why all calories are not the same.
Hey everybody, it's been a while since I've created a nutrition-related post... but the time has come for me to start unloading info off my brain. I've been focusing on making YouTube videos to help people with mobility or strength training, but nutrition is just as important in regards to health, especially as one gets older, so I'm happy to be writing about this! If you're a long-time reader of my blog, you'll know that I lost a bunch of fat by simply counting my calories and making sure I … [Read more...] about When is a calorie not a calorie? Understand why all calories are not the same.
I’m a stress/binge-eater. How do I prevent that from happening?
This is a trick that cognitive-behavior therapists employ to prevent binge-eating. As soon as you know you are going to binge, simply start talking out loud and neutrally describe what you are planning on doing. It is crucial you don't mock or disparage yourself in any way. Just neutrally describe your plan, and neutrally describe the implications it will have for you. Here are a couple examples... Example #1: The Oreo Binge... "I am going to open this bag of Oreo's and start eating … [Read more...] about I’m a stress/binge-eater. How do I prevent that from happening?
How To Savor Your Food
Enjoy every spoonful before shoveling more food into your mouth. I used to constantly shovel food into my mouth, spoonful after spoonful, well before actually completing all the chewing or swallowing of the previous spoonful. So you may notice you do too, especially when you're hungry. Learn to be aware of this! I mean, it sounds SO basic, right? I'm basically telling you to chew your food and swallow it before you put more food in your mouth. That's very simple and a "No Duh!" type thing … [Read more...] about How To Savor Your Food
Understanding Why Abs are Made in the Gym But Revealed in the Kitchen
Your diet is 80% responsible for the way you look. Exercise accounts for the other 20%. There seems to be a lot of misconception about looking cut, ripped, shredded, or whatever you wanna call it. Listen, if you have a thick layer of fat surrounding your abdomen, you're not going to see the tendinous intersections that create the 6 (or 8) pack. It doesn't matter if you have the ability to literally do 100 sit ups in a row or if you could deadlift 400 pounds. Your abs may be … [Read more...] about Understanding Why Abs are Made in the Gym But Revealed in the Kitchen
Progress Pics: Six Month Diet Journey
This is a very detailed progress report. I am going to explain what I tried, what worked and didn't. I have learned that dieting is not a straight journey where you just keep eating at a deficit and you eventually have a 6-pack. We are extremely complex beings and our body is always trying to find ways to prevent us from losing fat for evolutionary reasons. I've learned more in this 6 months about weight loss and body building than ever before, particularly because this was the FIRST TIME I've … [Read more...] about Progress Pics: Six Month Diet Journey
Tricks to hit your macro ratios in MyFitnessPal
For nearly half a year I've become very accustomed to logging my food and seeing how many calores I'm eating on a daily basis. Since then, things have gotten a bit more intricate as I'm also trying to adhere to a specific macro ratio for the day. Macro is short for macronutrient. So "macro ratio" means the proportion of carbs, fat and protein relative to each other. I am basically following the leangains guide and macro-cycling is one of the finer aspects of this system. Leangains also … [Read more...] about Tricks to hit your macro ratios in MyFitnessPal