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Articles Tagged: fat loss

Why I’m Opening the TransformationNATION Facility

I have an exciting announcement to make over the next two weeks about something that has been in the works for quite some time now, but before I get into the nitty-gritty of it all, I want to give a brief background of how I got to this point.

As many of you know, until November of last year, I owned a strength and conditioning gym in Orange County, California known as Training Ground OC. In September 2013, the lease on my facility was about to be up and I was considering moving into a much larger spot, but after discussing plans about our future, my fiancee and I decided to make the hard decision to pick up and move my entire business to Chicago, IL. Continue Reading Why I’m Opening the TransformationNATION Facility »

Vindicating Gluten

Ah, gluten, you old devil, you. You would be hard-pressed to find a more widely-hated, less understood food substance in this day and age. Blamed for everything from headaches, to abnormal weight loss/gain, to constipation/diarrhea, to menstrual irregularity, to leaky gut/bowel inflammation, to anemia… and basically everything including cancer and the deaths of kittens (ok, maybe not), gluten has really gotten a bad rap in the past several years, probably very much in part due to the publishing of the book Wheat Belly by Dr. William Davis, the landmark study on Non-Celiac Gluten Sensitivity (NCGS) by Dr. Peter Gibson, and the explosion of social media in the past decade that has given an unprecedented voice to people who otherwise would have no credibility with which to garner attention towards themselves.

This begs the question… is there any evidence to give credence to these claims, or is this simply another example of baseless fear-mongering by the orthorexically-minded subset of the health industry? Continue Reading Vindicating Gluten »

Avoid Anyone Who Preaches Nutritional Extremism

The fitness industry has been in an uproar the past year about not only whether strict dieting is the best approach to health and fitness, but if it’s an approach that has any advantages or relevance at all. This is in large part thanks to a series of video logs put out by Dr. Layne Norton last year, in which he lambasted “fitness gurus” who preach about “clean eating” and overly-oppressive, dogmatic diets.

The videos were mainly geared toward those prepping for fitness competitions and some of the voodoo-type myths that persist in that particular area of nutrition. As a side note, and somewhat ironically, his own concepts of “metabolic damage” and “metabolic capacity” that were one of the main subjects of these videos have been argued to potentially fall into the very category he was criticizing, which can be read about in this article.

A few months after Dr. Norton’s video series came out, another game-changing event took place in the form of a retrospective analysis of a large collection of prior studies that had supported the idea of a narrow “window of opportunity” post-workout. Essentially during this “window,” an athlete could allegedly maximize muscle gain by ingesting fast-absorbing protein (like whey protein supplements) as quickly as possible following their workout.

After controlling for important variables, such as the total daily volume of protein ingested (something that hadn’t previously been equated in the test and control groups, nor had been compared between individual studies), it was shown that the statistically-significant results that had previously been attributed to this narrow window of opportunity were in fact, related to total protein intake rather than the immediacy of ingestion post workout. In other words, eating MORE protein in general each day is much more important when it comes to muscle gain than how quickly after your workout you eat that protein. Continue Reading Avoid Anyone Who Preaches Nutritional Extremism »

Troubleshooting Weight Loss, Pt. 6

Welcome to the final part of our 6 part series about obstacles to weight loss.

So far we’ve touched on 5 potential reasons for a lack of results, in order of likelihood. Either you’re not eating in a deficit, you’re “sneaking calories”, fat-free mass gains are masking fat loss, your workout and/or nutrition program are suboptimal, or you’ve depressed your metabolism through irresponsible dieting/exercising habits.

What happens when all of these issues have been accounted for, when you feel like you’ve literally tried everything possible, and you’re STILL not seeing results? Continue Reading Troubleshooting Weight Loss, Pt. 6 »

Troubleshooting Weight Loss, Pt. 5

Welcome to the 5th installment of our 6 part series on troubleshooting stalling fat loss efforts. Just a warning, this one is pretty long… but hopefully it will educate you a lot about one of the most popular “diagnoses” in the fitness industry these days.

In parts 1 through 4, we took a look at some of the most common reasons that a fat-loss program would not be providing you the results you were expecting—namely, that either:

  1. You’re not really in a deficit (for a variety of possible reasons)
  2. You’re unintentionally sneaking in calories (thus, causing point 1)
  3. You’re “gettin’ DEM GAINZ” (in non-idiot speak, gaining some muscle mass and/or water retention which is masking your simultaneous fat loss)
  4. Your workout and/or nutrition program is an embarrassment to mankind and is worthy of a slow, painful death for whoever came up with it

All joking aside, sometimes we find ourselves doing everything correctly for a long enough time that lean mass/water weight gains continuing to mask fat loss is unlikely—particularly when the stall in weight loss is combined with a lack of change in inches or what we look like in the mirror.

The final two parts of this series will delve into these potential snagging points and how to address them. Continue Reading Troubleshooting Weight Loss, Pt. 5 »

Troubleshooting Weight Loss, Pt. 4

In part 1 we talked about how it’s crucial to actually be in a calorie deficit in order to see weight loss of any sort, and why many people are unknowingly not eating fewer calories than they burn each day.

In part 2, we talked about the concept of “sneaking calories”, which really is just an adjunct to part 1 because it allows people to inadvertently overeat calories, erasing any deficit they had planned for.

Part 3 was all about learning the difference between muscle/water gain and fat loss, as the former can often mask the latter.

If you haven’t noticed by now, I have been going through these concepts in order of likelihood. The vast majority of you will solve your issues by focusing on one of the first three issues I already went over.

With that being said, there are still a small portion of you who might have all their ducks in a row, yet are still not seeing the results they want. Which brings us to the fourth potential reason behind your lack of results… Continue Reading Troubleshooting Weight Loss, Pt. 4 »

Troubleshooting Weight Loss, Pt. 3

In part 1 we talked about how it’s crucial to actually be in a calorie deficit in order to see weight loss of any sort, and why many people are unknowingly not eating fewer calories than they burn each day.

In part 2, we talked about the concept of “sneaking calories”, which really is just an adjunct to part 1 because it allows people to inadvertently overeat calories, erasing any deficit they had planned for.

There are times where you’re doing everything correctly, working out hard and yet, the scale doesn’t budge, or worse yet, goes UP… what is the deal??? Continue Reading Troubleshooting Weight Loss, Pt. 3 »

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. 5

Hope you’re doing well! I realize the last part of this series is being delivered a little late—but we have been swamped with a few big projects, not the least of which is our 6 Week Transformation Challenge that is currently in its 4th week. In the first two weeks alone our challengers lost a total of 125 lbs of body fat at an average of almost 10 lbs a piece!

Our 6 Week Transformation Challenge is a specialty program that involves intensive fitness instruction, strict nutritional habits and involved recovery, along with a lot of community interaction and partnered accountability that is all designed to help ensure that everyone stays on point and gets the best results possible.

Here’s an example of one of our challengers, Jason, who saw some pretty damn impressive results in only 14 days if I do say so myself. But, I’ll let you be the judge… Continue Reading The 5 Steps of the Nutrition Principle Pyramid, Pt. 5 »