How to use refeed days and lose more weight [2017 Update]

How to use refeed days and lose more weight [2017 Update]

Diet & Nutrition, Weight Loss
During your weight loss journey or cutting phase, you may find yourself stuck at some point, even if things have been working great until new. This is when you need to do a little bit of fine tuning and use advanced techniques such as refeeds. I recently did an article on how to overcome weight loss plateaus, which covers quite a lot of situations. But I felt the topic was not complete without talking a little bit about refeeding and how a refeed day can help optimize fat loss or push you through a weight loss blocking point. What is refeeding? Refeeding is a planned day of caloric surplus within a caloric deficit period (weight loss period/cutting phase), that follows a certain macronutrient distribution. It is not a cheat meal. Refeeding…
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The 5 step meal plan pyramid that works

The 5 step meal plan pyramid that works

Diet & Nutrition, Weight Loss
This article is on dieting…..again. We are going to talk about making dieting easy, effective and enjoyable no matter what’s your starting point and what’s your goal – lose fat or build muscle. At the very foundation of a solid diet lies something you don’t actually see being mentioned in most weight loss ads: meal planning. Without proper meal planning you will just drift around without making progress towards your goals and you will be stuck in no time. Meal planning offers tremendous advantages such as: Helps you achieve your goals Promotes optimal fat loss rate or minimizes fat loss while building muscles Helps you design your own meal frequency and meal schedule that fits your lifestyle Helps you design your meals so that it includes foods that you enjoy…
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The ultimate and definitive diet and fitness dictionary

The ultimate and definitive diet and fitness dictionary

Diet & Nutrition, Exercise & Training
For both beginner and advanced fitness people, this is a collection of all kinds of terms and abbreviation you may encounter in fitness/bodybuilding/nutrition related discussions. The list is being updated regularly and will probably never be complete. Use “find” (CTRL+F) function to search for the term you want to look up.  If you have corrections or suggestions please reach me out at chris@gainsthetics.com. Your support will be appreciated.   Disclaimer: The definitions and explanations below are presented from a fitness and bodybuilding point of view, not from a scientific or medical point of view. In no particular order: Q: How many calories are in 1 gram of protein? A: There are 4 calories in 1 gram of protein. Q: How many calories are in 1 gram of carbohydrate? A: There…
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4 reasons why you can’t stick to your diet

4 reasons why you can’t stick to your diet

Diet & Nutrition
Today I want to touch on a topic that I guess its quite popular, not only in the fitness community, but for most of the people that give a dime about being healthy. So I wanted to talk about dieting and how to stick with it for longer periods of time. I think this is something that many people struggle with, including myself. You most probably don’t know that 2-3 months before the end of 2015 I decided to start taking my diet more seriously and start cutting down on my calories with the purpose of losing some more fat and getting lean before the Christmas Holidays. It all went great in the first month or so, I lost around 10 pounds, but eventually I went off track and just…
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It all start with calories: How to determine your caloric needs accurately

It all start with calories: How to determine your caloric needs accurately

Diet & Nutrition
You probably know already that losing or gaining weight is all about calories – you need to be in a caloric deficit in order to lose weight and you need to be in a caloric surplus in order to gain weight. Now, for those of you which are really new at this – caloric deficit means that you are eating fewer calories than your body needs in order to maintain its weight. While a caloric surplus is an exact opposite – you are eating more calories than your body consumes. So, regardless of what your goal is – to lose or to gain weight – your starting point will be to find out how many calories you need in order to maintain your current weight. This is also called the…
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