You can eat as “clean” as you want, but if you’re eating too much food you’re still not going to lose fat. For fat loss, the QUANTITY of food is always going to be more important than the quality. Should you predominantly eat nutrient-rich, single-ingredient foods for the sake of health? Sure. But HOW MUCH.. Read more →
The number of calories required to maintain body weight is typically estimated to be approximately 15 x body weight. With that in mind, setting calories at 12 x body weight would provide a 20% deficit and be a good starting point for most people. This means that a woman at 140 pounds could start dieting.. Read more →
Outcome-based decision making … If something is broken you need to fix it, right? What do you do if your training and nutrition program stops producing the desired results? You think you’re doing the right thing; you’re eating well, you’re lifting weights, you’re doing cardio, but for some reason, the results just aren’t coming like.. Read more →
As you continue to diet in your pursuit of fat loss, as body fat gets LOW, etc., you ARE going to experience hunger here and there. This is biologically normal. I am not sure how this is even debatable. That a person here and there says they don’t, does not change any of these physiological.. Read more →
I have seen some pretty jacked up caloric recommendations for people based on ‘calorie calculators’ which wind up suggesting people eat way more than they should be, especially if their goals are fat loss. Now, you can get a rough idea of RMR requirements using calculators but where things go a bit haywire is when.. Read more →
In the last couple days there’s been some great discussion about calorie requirements for fat loss and how to determine yours (outcome-based decision making). As Erik stated, you need to start somewhere and if it isn’t working, adjust. However, I think it is important to define the word “working” in this context since many would.. Read more →