Summary “Weight regain is generally the rule, with long-term follow up studies indicating that one-third to two-thirds of the weight lost is regained within 1 year and almost all is regained within 5 years.” (1) The issue is never losing the weight, it’s always how to keep the weight off for years on end. The reason why yo yo dieting … Read More
Glute Home Workout that is Easy, Fast, and Fun!
Summary Glute Combo 1- 1. 3 sets for 10 reps of sumo kettlebell deadlifts 2. 3 sets of 30-second kettlebell swings Glute Combo 2- 1. 3 sets for 20-30 reps single leg hip thrusts 2. 3 sets for 20-30 reps side lying hip abductions Equipment you Need- Kettlebell for kettlebell swings and sumo kettlebell deadlifts Bench, plyometric … Read More
How to Lose More Fat by Eating More Meals
Summary 1. Increasing the amount of meals you eat per day (meal frequency) does not lead to more fat loss 2. If protein levels are adequate, increasing the amount of meals you eat per day during a dieting phase could help with preserving muscle mass 3. Increasing the amount of meals you eat per day appears to have a positive … Read More
4 Reasons to Stop Diet Detoxes and Cleanses
Summary 1. They flat out don’t work and there’s no scientific literature to support they work. In fact, there’s evidence showing they don’t work (1,2) 2. Detox and cleanse products are a waste of money. The products are expensive, not effective, and the marketing is good behind them. Instead, use the money to hire a sports nutrition coach to … Read More
How to Grocery Shop on Flexible Nutrition!
Summary A lot of you struggle with knowing what to shop for at the grocery store. You hear the common grocery shopping tips like “Make sure to shop along the perimeters of the store since its more fruits and vegetables.” Or “Don’t go down the middle of the aisles because there’s junk food.” We’ve been going to the … Read More
The Best Butt Exercises to Grow Your Booty
Summary In 2015 Contreras and colleagues had subjects perform 3 different hip thrust variations: Variation 1- American hip thrusts Variation 2- Conventional hip thrusts Variation 3- Banded hip thrusts Here were the results: Conventional barbell hip thrusts showed more overall glute activation American hip thrusts elicited more quads and hamstrings activation Banded hip thrusts elicited the glutes but showed … Read More
Why Yo Yo Dieting is Making you Fatter
Summary To quote the National Institutes of Health Technology Assessment Conference Panel: “Weight regain is generally the rule, with long-term follow up studies indicating that one-third to two-thirds of the weight lost is regained within 1 year and almost all is regained within 5 years.” (1) The issue is never losing the weight, it’s always how to keep the … Read More
Do Carbs and Sugars Make you Fat? Watch and Find Out!
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