Articles Tagged: caloric intake

Troubleshooting Weight Loss, Pt. 2

Last week I talked about one of the major reasons people don’t see the weight loss that they’re expecting: the seemingly-obvious-yet-vastly-underestimated fact that often they’re not in a caloric deficit.

As I explained, no matter what you do, if you’re not eating fewer calories than you’re burning, you WILL NOT lose weight (well, unless you have some sort of tape worm infestation or flesh-eating disease, but that’s another story).

But how about for those of us who have taken the time to figure out our daily calorie expenditure and created a meal plan that is less than the previously-mentioned expenditure, yet we’re still not seeing movement on the scale? Continue Reading Troubleshooting Weight Loss, Pt. 2 »

Troubleshooting Weight Loss, Pt. 1

Let’s talk about why when it comes to weight loss, some people can seem to do everything right and still not see results when they step on the scale.

After all, nothing is more annoying than busting your ass for weeks at a time with the goal of losing weight, only to be rewarded with a measly pound or less of weight loss, or even worse yet, weight GAIN over that period of time, am I right?

Unfortunately, most people take that as a sign that “weight loss isn’t for me” or that their program is wrong… but as you’ll see, this is only ONE of the possibilities—and as for the “I can’t” crowd, EVERYONE can lose weight, no matter who they are, so don’t even go there.

Over the next 6 installments I am going to analyze each of the potential reasons that you’re not seeing the fruits of your efforts, and hopefully this will help you troubleshoot your situation and allow you to reach your goal instead of losing motivation along the way. Continue Reading Troubleshooting Weight Loss, Pt. 1 »

The 5 Steps of the Nutrition Principle Pyramid, Pt. 4

Before I go into today’s topic I want to just say that if you haven’t gone through the previous 3 installments of this series then there is no point in reading this right now. Go back and read from the beginning starting with part 1, (followed by 2 and 3) implement the concepts from each in order and then when you’re that far, you can come read and implement today’s lesson.

The truth is, even if you stopped at the first three steps and ignored steps 4 and 5, you would still be able to accomplish about 95% (yep—that’s a random percentage I threw in there to sound smart) of your physique-based goals because this step is mainly about optimizing health and the final step is simply icing on the cake once everything else is accounted for.

So again, if you haven’t IMPLEMENTED the first three steps before coming to this step, then stop and go back first and master the first three steps before you do anything else. Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 4 »

The 5 Steps of the Nutrition Principle Pyramid, Pt. 3

So far we’ve discussed the first—and most important—two steps of the nutritional pyramid—habits and calories. These two steps must be implemented successfully before we can worry about steps 3, 4 and 5, so if you haven’t already implemented both of those successfully, I strongly recommend starting at Part 1 and going from there.

For those of you who are already caught up (both with the reading AND the implementation), today we’re going to talk about the 3rd step, macronutrient ratios.

Tip 3. Optimizing macronutrient ratios.

In a way, the term “ratio” is somewhat of a misnomer, only because we don’t really take that approach when initially determining what the macro amounts should be. A better term might be “grams of each macronutrient” but that doesn’t really seem to flow off the tongue quite as well, so “macro ratios” it is. Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 3 »

The 5 Steps of the Nutrition Principle Pyramid, Pt. 2

In the first segment of this mini-series on how to best approach nutrition for fast results, I discussed the importance of building your foundation with proper habits before making any attempt to look at calories, macros, food quality, food timing, supplements, and so on.

Today, let’s talk about the second level: calorie balance.

Tip 2. Calories in vs calories out.

How many times have you heard one of the following:

  1. all that matters is calories in, calories out, OR
  2. a calorie is not just a calorie

It seems like one side believes that nothing else matters than calories as an energy unit, because our bodies are closed energy systems and the physical laws of thermodynamics demand that energy not be created nor destroyed—only converted from one form to another. Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 2 »

The 5 Steps of the Nutrition Principle Pyramid, Pt. 1

Starting a new fat loss program can be rough—not only do you have to deal with extreme “help-me-I’ve-sat-on-the-toilet-and-I-can’t-get-up” soreness from all the new workouts, but results can be slow at first on top of that, because there is a learning curve to nutrition, and as you probably know by now (thanks to my repetitive yammering about the same concept in just about every newsletter), you just CANNOT get optimal results without a strong focus on proper nutrition.

But look, I get it—I had to learn the hard way when I was starting out with my own fitness journey because I didn’t know any better. Sure, for me the journey was more about trying not to resemble the physique and strength levels of a 3 year old Armenian girl suffering from starvation, but that’s beside the point—I still didn’t see jack for results until I put my focus on my NUTRITION first, fitness second. Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 1 »

Healthy Fats are Critical to Optimal Health, Physique and Performance

The bad news is that you’ve been lied to all this time about what constitutes a healthy diet, by the very people you trust most.

The good news is today we’re going to destroy one of the biggest myths surrounding healthy nutrition that has likely resulted in MORE obesity, MORE heart disease and MORE hormonal issues than any other nutritional misinformation since the Dark Ages.

I’m talking about the role that dietary fat plays in our health.

“Don’t eat fat! It causes heart disease, high cholesterol and worst of all, it makes you FAT!”

How many times have you heard this? How many times have you gone down the aisles at the store, seeing row after row of “healthy” “low-fat” or “no-fat” options? If they say healthy on them, they must be, right? Continue Reading Healthy Fats are Critical to Optimal Health, Physique and Performance »

5 Reasons Why Grandma Was Right About Vegetables

I hope that you’ve been successfully implementing the previous two habits into your daily life (chewing your food slowly/stopping at 80% full, and adding a serving of protein to each meal). These habits have a compounding effect—not only from simply adding new habits on top of the ones you’re already doing, but more importantly, from the effect of doing the habits week after week.

The health effects build over time and you see a huge return on your investment the longer you stay compliant. That’s the entire reason why we keep these habits simple: simplicity means better compliance… and better compliance means better results. And better results means better confidence, a better sex life (sorry, it’s true!) and more HAPPINESS, which at the end of the day is all that matters.

If you haven’t implemented the previous habits, please bookmark this for the future, and go back and read the previous installments. They’re posted on the Training Ground TransformationNATION blog—part 1 can be viewed here and part 2 can be viewed here. Start with part 1, implement it for a week, then move to part 2, and then finally come back to part 3… and then continue on from there. Continue Reading 5 Reasons Why Grandma Was Right About Vegetables »

Chewing Your Food Slowly

First things first—this weekend we’re holding a Nutrition 101 course at our facility where we will be going over all of the lessons I’m going to expand on in these newsletters in a good amount of detail, with a Q&A session afterwards and will be handing out an entire MONTH’S worth of sample habit-compliant meal plans to everyone who attends (these meal plans will not be available ANYWHERE ELSE, except to my online coaching clients).

What: Nutrition 101 @ TGOC
When: Saturday, May 18th, 2013 from 11:00am to 12:00pm
Where: Training Ground TransformationNATION – 755 W 17th St, Unit D, Costa Mesa, CA 926267
Price: FREE for members, $10 for guests
More Info: Facebook Event Continue Reading Chewing Your Food Slowly »

A Little Sunshine Never Hurt Nobody!

This is a guest article written by former Training Ground coach and NPC bikini competitor Kasia Harmata:

“Oh well, gotta just accept it and wait it out.”

I finally got some answers to my current health issues. So, as some of you may know, I have been dealing with extremely bloating, constant fatigue, moodiness, and a bunch of other random and “fall into every disease possible on WebMD”, which have taken over my entire life for the past 6 or so months. H-Pylori is a stomach infection (bacteria)  that causes pain, bloating, weight loss, discomfort, as well as weight loss, which is awesome, right?!

Well not in my case…and thats because I am also dealing with hormonal imbalances that are causing my weight to not really move. I have been an emotional roller coaster, high and low, tired and hyped, all kinds of crazy and I hope to finally resolve these issues—for the sake of the ones around me! 😉 It’ll take anywhere from a few to 6 or so months to regulate my hormones with the right medication, and the H-Pylori will be destroyed within the month with antibiotics. Continue Reading A Little Sunshine Never Hurt Nobody! »