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how to return to the gym after a long break

How to Return to the Gym After A Long Break

At the time of writing, the world is just coming through the Coronavirus. Gyms have been closed in most countries for about 3 months. This is a plan to return to the gym intelligently, without rushing, so you can get back to a normal routine as soon as possible, without injuring yourself. You can use…
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Can You Eat Refined Carbohydrates and Lose Fat?

Cereal, white rice, white pasta, white bread, bagels, donuts, candy etc. Can you eat all of this and lose fat, as long as you stay in a calorie deficit? If you’re the type of person who’s never been overweight and always naturally stays kind of lean, yes. Even if you’re not, the answer is still…
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People Who Successfully Lose Fat Counting Calories Do This Naturally

Some people count calories, achieve a calorie deficit, and manage to lose fat successfully – even easily! Others attempt the same, yet they really struggle with it. They’re hungry all the time and it’s a massive struggle to see significant fat loss. They deprive themselves of things they want to eat and are miserable. After…
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“Starvation Mode” Preventing Fat Loss?

“Starvation mode” is a phrase you’ll sometimes hear if you talk about fat loss with friends, people at the gym or personal trainers who aren’t worth their certification. I recently got a question about “starvation mode” from someone who had bought my fat loss video course, they said: “Hi Rob, I’ve just bought the course,…
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How Quick Will You Lose Muscle if You Stop Working Out?

Are you worried that you’ll lose muscle if you can’t get to the gym or decide to take a break from working out? There are many reasons why you might be unable to work out: A global pandemic that shuts down all the gyms. A holiday or vacation. An injury. Losing muscle because of these…
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How to stay true to your diet goals

Some words of wisdom “People who don’t get sick of eating the same foods have the kind of physiques everyone is pining over.” There’s a lot of truth in that but you don’t have to eat the same foods every single day for fat loss. Your repertoire of meals doesn’t have to be boring. You…
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How to Make Fitness Habits Stick

How do you build up discipline and willpower? People who learn of some of my habits say “I wish I had your discipline.” But no one is born with a great level of discipline. As humans, we naturally seek the path of least resistance. We follow the dopamine spikes. We do things that feel good…
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Can Dieting Really Be Flexible?

Can you eat ice cream, cake, chocolate, doughnuts or whatever else you fancy, and still lose fat? Or do you have to eat the same things all of the time, and eliminate anything containing sugar, or sugar and fats together? My experience with flexible dieting I used to do the Paleo diet. I lost fat.…
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Home Workout Plan For Coronavirus Isolation

The current coronavirus outbreak has a lot of people worried about going to the gym and catching it. In some places people are physically unable to go to the gym as it has been closed. Other countries (like Italy) have been put on complete lockdown. To avoid spreading the virus around the country, people are…
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How to Avoid Ruining Your Diet at Work

Workplaces are often where fat loss efforts are ruined. Here’s why: People leave open packets of cookies, boxes of doughnuts and other free food in the kitchen. People bring snacks and “treats” back from their holidays. You make everyone else feel bad if you tell them you’re on a diet. People will try to get…
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