Weekend eating is just as important as weekly eating. Two days can erase five! The message there should be clear - weekends can kill your fat loss.

Nibbles and extras can also ruin your fat loss. In isolation they might not mean much and can be classified as ‘little’, but little + little + little is no longer little. In the end, these little nibbles here and there DO in fact add up and CAN put the brakes on your progress.

Be mindful of what goes in your mouth. Even on the weekends.

I had a question previously where I was asked,

"What do you recommend to your clients that... read more 4 comments

More metabolic recovery success ... showing less is more.

 The following is an email reply from a competitor client of mine who came from one of the 'gurus' of contest prep. After reviewing her most recent biweekly, where she's checked in at 138.5lbs (down from 160), I asked what she has competed at before and she said anywhere between 125 and 140. In her own words:

"I competed from around 125 to 140ish. 125 was about 6 shows in for the year, on continuous clen, and a way restricted diet. 140ish was when I was suffering some damage... read more 3 comments

What's the main thing that'll determine your fitness results in 2011? No, not genetics. Not drugs. Not time. Not even motivation. Not knowledge. Not a better program. Not a coach. There's one thing more powerful than any other factor ...

CONSISTENCY!

Here's what's going to happen in less than three weeks days when 2011 hits: Every single person is going to be surfing Google for "fat-loss program" or "fat-loss diet" and they'll be surfing every fitness website and forum, until they find The One. Once they find The One, they'll feel confident that this is the solution to their problems. They'll be excited because the program is new. But after three or four weeks... read more 4 comments

One thing I find myself having to explain often to clients is that fat loss slows as you go. Those big numerical changes you experienced in the beginning when you're body fat was much higher? It's completely unrealistic to expect that to continue. At the same time when body fat is higher those big numerical changes don't transfer into visual improvements (Paper Towel Analogy anyone?) yet when you're leaner and the numerical changes are less, fat loss is slower, etc., you wind up seeing more of it. The bottom line though is that fat loss slows down as you progress and get leaner as each successive pound of fat you lose represents a greater percentage of the fat remaining... read more 9 comments

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