Weight Loss

Monitor your body composition in 4 simple steps

If you are in the “healthy living / weight training / workout” world, you probably heard already a lot of technical or specific terms, including body composition or even better – body recomposition.

Body composition is a pretty important thing that will determine the way you look and it will greatly influence your health and ultimately the way you feel both physically and mentally (self esteem).

Now that we agreed that body composition is important stuff, let’s see why is so important and let’s learn a little bit about it.

Looking at it strictly from a fitness point of view, body composition is just a fancy term used to refer the ratio between the fat mass or muscle mass divided to total body weight.…

Tips for dealing with water retention and weight loss

In the past few months I’ve covered the most common weight loss and diet topics such as caloric restriction, macro-nutrients, cheat meals, refeed days and so on and so forth. If you’ve been reading all these articles you should know already what to do when you’re not losing weight anymore.

You know that you need to look more carefully at calories, revisit your macro distribution and make sure you are in a correct energy deficit. You know that you need to include refeed days in your diet from time to time, or even take a break from the diet and you probably know how to implement the right workout plan and cardio training in order to achieve the negative energy balance you are aiming for.…

Lose weight fast or slow – which is better?

There’s a general misconception that losing weight fast is not good for you, not sustainable and once you’re done with your diet you will put back on all the weight you lost or even more. So, fast weight loss is bad? It depends.

Is slow and steady weight loss a better approach? Again, it depends.

Both have advantages and disadvantages, but in the end, when we draw the bottom line we’ll see that one is better than the other. Read on to find out which and why.

But before we start debating let’s have a common understanding of fast and slow weight loss.

How fast is fast?

A weight loss rate higher than 2 pounds / 1 kg per week is considered fast, for most people.…

How not to become skinny fat

“Do you even lift?”

“You look so skinny!”

If you hear this from anybody and you’ve been hitting the gym for over one year, you are not doing it right. A lot of the guys that I see at my gym, some of them have been in the gym longer than me, fit the skinny fat profile perfectly and it’s not genetics.

What is skinny fat?

Skinny fat is the term used to describe a person that has very little muscle mass, looks skinny with clothes on, but is all flabby underneath, even though the body fat percentage is not high. There is hardly any muscle definition or separation in a skinny fat person.

I’ve been told that a picture is worth a 1,000 words so I’ll shut up and let the examples below do the talking.…

4 steps to lose fat, not just weight

Weight loss can be looked at from a more educated perspective in which is not only about making a number on the scale go down. A weight loss program that is done the right way is a fat loss only program with no muscle mass loss. Let’s see how you can achieve this and really make a change in how your body will actually look afterwards.

The issue is that most people think they will look like this after losing weight.

weight loss plateau

In fact most of them will look something like this.

skinny fat

Notice the difference?

Both individuals lost weight, but they look so much different. If you would see both of them with clothes on, they will both look about the same, quite thin, but underneath the clothes there is quite a difference.…