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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Understand how metabolism and weight loss work

Understand how metabolism and weight loss work

Weight Loss
In today’s post we are talking a little bit about metabolism and how we can make it work in our advantage when we want to lose fat. So, if you are looking for some tips and tricks on this topic bear with me for the next 15 minutes and I guarantee that at the end of this article you will have an optimal and smart approach to losing weight. The idea of writing this article came to me after I did an article about the three body types – ectomorph, mesomorph, and endomorph – and how differently each of react to dieting and weight loss programs in general. This is because the metabolism, which we will see that is in fact the main driver for weight loss. The energy IN…
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Why you stopped losing weight and how to overcome weight loss plateaus

Why you stopped losing weight and how to overcome weight loss plateaus

Weight Loss
Being overweight or obese is a serious issue of the century we live in. There is no question about it. More than 2 out of 3 people in the world have weight issues and even though many of them start dieting at some point in their life and actually start losing weight, studies have shown that up to 70% of them end up not sticking with the diet because: It’s too hard to follow They stop losing weight after a while. If you’ve been reading the blog you may have noticed that I already covered in the past the most common reasons while people can’t stick with a diet and in this post I want to touch another very common reason that I left out and I just couldn’t let…
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3 alternatives: lose weight without cardio

3 alternatives: lose weight without cardio

Exercise & Training, Weight Loss
For those of you who are struggling with cardio this one will come in handy. Cardio is great for keeping your overall body and circulatory system in good condition and is very effective if you want to get rid of the extra fat. That is the main reason why people do cardio – to lose weight. Cardio exercises such as incline walking, running or spinning keep your heart rate up for long periods of time which makes your body burn calories fast. When you are lifting weight your heart rate goes up while you are doing your set and then goes down while your rest then goes back again on the next set and down again. So in weight lifting you have these spikes in your heart rate while in…
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Body fat and body composition explained

Body fat and body composition explained

Weight Loss
I remember that when I first heard about terms such as body fat, lean body mass or lean muscle mass I was a bit confused about the meaning of each of them and I had trouble understanding what more advanced lifters around be were talking about. Even if you are a complete beginner to dieting and fitness you must know that tracking just your bodyweight doesn’t do the trick. You need to look at your body fat and lean mass and see if you are making progress towards your goals, regardless of what they are. Even though you might not see any changes on the scale but your body fat might be dropping, for example. Bodyweight is divided in two main categories: body fat and lean body weight. Body fat…
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Winter shredding Ep. 2 – Week 2

Winter shredding Ep. 2 – Week 2

Weight Loss
What’s up guys and gals its been two weeks since the start of my cut and I am very excited to share with you the progress. The results are pretty good, I am happy with what I have accomplished so far but I still have a long way to go towards my goal of getting to 180 pounds which should mean about 10% body fat according to my estimations. Let me start by reminding you my starting point “parameters”: Weight: 201 pounds Waist: 39 inches Body fat: 20 % And here are the stats at the end the second week: Weight: 195 pounds Waist: 37.5 inches Body fat: about 18-19 % As you can see the caloric deficit and the weight training I’ve been doing has worked. I am down 6 pounds already and I can…
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