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How to Prevent Muscle Loss in a Calorie Deficit

A calorie deficit is required to lose fat. There’s an abundance of information on this website about fat loss and getting into a calorie deficit, but here’s the very brief summary: If you want to lose fat, you need to provide your body less energy than what it requires to maintain your weight. You can use…
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Will Eating Carbs at Night Make You Gain Fat?

Eating carbs late at night, after dinner, and close to bedtime… That will make you gain fat, right? Your body loves to use carbs for energy, particularly for high intensity activity, but while you’re asleep it can’t. So those carbs will just get stored as fat because you weren’t awake and active to burn them…
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Are You Training Upper Body Too Much?

It’s a common problem. People massively over train the muscles they’re so desperate to grow. They think more is better. More sessions. More exercises. More sets. You want your chest and shoulders to grow, so you train upper body three times per week, with a focus on those areas and EVERY SINGLE EXERCISE thrown in.…
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How To Minimise the Impact of Cheat Days

Cheat days just happen sometimes, even when you’ve got the best intentions of sticking to your fat loss plan. Some people have them as planned and scheduled events. That’s fine. I agree with that approach when it’s used SPARINGLY. Cheat days don’t speed up fat loss. But they can give you a nice mental break…
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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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