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Articles Tagged: nutritional counseling

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 »

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 »

Staying Fit While Having a Social Life

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

Many people think that fitness enthusiasts lead a very boring and dull life outside of the gym and all they focus on is their six pack and practicing flexing their biceps in the mirror, which may be true, but we still enjoy going out and “living in the moment” just like everyone else. So, the big question is how can we merge the two very different lifestyles together without going against what we believe, and ruining our results that we worked so hard for?

Well this is the way that I do it that may help you guys out if you’re looking to balance your healthy lifestyle with hanging out with friends at happy hour.

The biggest issue people have is going out to restaurants because they think that they absolutely can not order anything off the menu. And maybe at some places this is true, but keep in mind that you can always ask the waitress to put in a special request in for the chef to make your food without the butter/oil/etc. You can get veggies and lean meat pretty much everywhere. The waitress won’t make a fuss about it, and if they do just say you have allergies. Continue Reading Staying Fit While Having a Social Life »

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 »

Breaking Ambitious Goals Into Smaller, Manageable Goals

Alright guys, the last couple weeks we’ve been discussing why strength is the most important aspect of fitness to focus on when your goal is a better-looking physique, and last week I gave you some specific ways to increase your strength and break through plateaus to keep your progress moving.

It’s always important to come back to the mindset periodically though—truly changing your lifestyle to one conducive to your goals involves more than just proper training, nutrition and recovery—it also involves mentality to a large degree.

As head Costa Mesa personal trainer at TGOC, we’re big on goals. In fact, I might say that we are obsessed with goals, because without a goal, you can’t go anywhere. However, most of you know this already. Continue Reading Breaking Ambitious Goals Into Smaller, Manageable Goals »