When it comes to a healthy diet, the types of fats you eat are crucial. I always advise my clients to avoid vegetable and seed oils like soy, sunflower, and canola. Despite being common in cooking, these oils contain high levels of polyunsaturated fats (PUFAs), which can pose serious health risks.

Why is feedback on your exercise videos crucial for progress?

Feedback on your exercise videos isn’t just about validation - it’s a powerful tool for making progress and achieving your goals. Here’s why it matters…

Your pre-workout meal should be an easily digestible meal, consisting of foods that don’t cause cramping, bloating or fatigue. I believe you should not train in a fasted state. I recommend the meal be high carbohydrate, moderate protein and low fat and fibre, to provide your body with the energy it needs without being slowed down with too much fats or fibre.

Achieving a lean and toned physique requires more than just lifting heavier weights; it also depends on the right nutrition. A high protein diet is a critical factor for losing body fat and gaining muscle. It is paramount to improving their body composition, even if you do not want to gain any muscle, you need to be consuming adequate protein. The following explains the importance of protein, how much is needed, the best sources, and common mistakes to avoid.

People who successfully transform their bodies don’t think of it as being “on” or “off” a diet; they simply eat foods that will enable them to reach their goal.

Consume adequate protein, carbs, and fats from foods you actually enjoy eating. Then it wont even feel like you’re on a diet.

“I feel lost, out of control, one day I eat too little, the next day I eat too much. I tried to stick to 1000 calories but by day 4 I’m starving and moody, I can’t focus or sleep. I over-eat for 2 days straight after what was only meant to be one cheat meal. The guilt kicks in. By Monday morning I’m in a state of despair and wondering why I can’t stick to a plan. I feel like I’ve tried everything to lose weight”.

A TDEE calculator is for estimating how many calories you need to either maintain, gain, or lose weight. It uses your Basal Metabolic Rate (BMR), activity level, and exercise intensity. It’s great as a rough starting point, but not an exact formula.

In addition to a suitable nutrition plan and strength training program, the following are 5 habits or practices that you need to implement to see the best results from your nutrition and training program. You could be 100% compliant on your diet, and hit PBs consistently in the gym, making awesome strength progress, yet you don’t lose much body fat or gain much muscle considering how much effort you put in. Well, if you aren’t doing the following 5 things, it could be why

In addition to a suitable nutrition plan and strength training program, the following are 5 habits or practices that you need to implement to see the best results from your nutrition and training program. You could be 100% compliant on your diet, and hit PBs consistently in the gym, making awesome strength progress, yet you don’t lose much body fat or gain much muscle considering how much effort you put in. Well, if you aren’t doing the following 5 things, it could be why

It’s not just about hitting your macros. The ingredients in the foods you eat matters, it’s not just about fitting it into your macro targets only paying attention to the protein, carb, and fat content. Your energy level, mood, sleep, digestion and body composition can be negatively affected if it’s a low quality processed food.

Try removing these 5 types of foods and additives from your diet to eliminate bloating and water retention

There is nothing wrong with craving foods that are perceived as 'bad' or unhealthy. Don’t feel guilty about having those cravings, you’re human. If you're stuck in a constant cycle of binge eating in moments of stress, sadness, or anger for example, another coping method needs to be explored, instead of using food to comfort yourself and numb those uncomfortable feelings.

Attributes of the successful type who makes awesome changes to their body composition VS the 5 unsuccessful types who do not make changes

People are so concerned with eating too many eggs, because of the fat and cholesterol in them. Eggs are one of the most wonderful natural foods you can eat (unless of course you’re allergic or intolerant to them).