4 Fat Loss Tips for the busy parent, Guest Post by Kennet Waale

You’re short on time, tired, and your children become the number one priority. Finding successful dieting strategies as a modern day parent is arguably one of our biggest challenges. Children, full-time work, little sleep and caffeine reliance can all come in the way of successful long-term leanness. With this in mind, I hope to alleviate some …

The ultimate hunger & satiety guide: The KEY to getting lean

In this article: –        Overview –       Theory: Mechanisms of satiety (fullness) regulation –        Application: Recommendations Reading time: 23 min. (Audio version here) Scroll to the end for key recommendations 1. Hunger Managing hunger is the key to a successful diet and becoming incredibly lean. Let me repeat that. THE KEY.         Appetite control is not a sexy topic, and often overlooked. At its core, it is the only thing standing between you and your nutritional targets. Getting a …

How We Got Abs Lean While Eating Haribo, Cheesecake & Pringles (And How Conventional Advice Failed Us)

Taking the piss with IIFYM Forewarning: We are not advocating the approach described here as the paragon of ‘healthy’ eating. The experiment below was just what the title says: taking the piss to test the limits of an idea. This post is a guide to covering your nutritional bases while allowing yourself a huge degree of dietary …

IIFYL – Intermittent Fasting

Back in 2009, I became aware of a Mr Martin Berkhan, while reading an article on Elite FTS called “To Feast or not to Feast” I was entranced by his crazy notion of going without food for a whole 16 hours. Skipping breakfast?! Surely not! During this time I was undergoing my initial transformation and …

Hack your progress: Part 2

As promised, I thought I’d share a few more dietary hacks that I’ve learned from both training myself and my clients. 1. Understand viscosity. If you’ve ever used a “cut” or “bulk” approach with your diet you’ll understand the relative problems with each. On occasion a diet can leave you hungry, scraping the last morsel …

Why Your Last Diet Failed: The Biggest Problem With Traditional Dieting

When I say dieting in the title, I mean extended periods of low calories – i.e. the typical 12-24 week diet, or even perma-diet for some.   A hypocaloric state is catabolic, meaning tissues are broken down from both fat and muscle. This is not necessarily a bad thing. When you’re catabolic you break down …

Why Do Low-Carb Diets Work?

Introduction You may be familiar with Kiefer’s The Carb Nite Solution: The Physicist’s Guide to Power Dieting. If you’re not, all you need to know is that it allows you to lose fat without counting calories. How is that possible? Why do low-carb diets work? And why does eating to satiety help, even when calories aren’t …

A closer look at I.I.F.Y.M

For those unfamiliar with the acronym, I.I.F.Y.M stands for “If it fits your macros”, a phrase coined to describe a particular attitude towards eating and nutrition. It’s fairly simple, you establish macronutrient numbers that you want to consume in a given day or a given period then, subject to this constraint, you have free reign …

Healthy Eating: Attitudes to Food

Introduction Have you ever read this quote? “Obsessed is a word the lazy use to describe the dedicated.” What if you are actually obsessed? Would you be able to recognise that your behaviour is unhealthy? It’s easy to justify obsessive ideas about food if you follow a strict diet. You might think that your refusal …

Sacrifice and Reward: The key to a Successful Diet

Ask for a diet plan, you get a list of numbers on a page. Everything you could possibly need to succeed, or so you might think. For a start, a “diet” is senseless, like every system in the human body, progress and change does not occur in a linear fashion. Planning your calories weeks in …

Does Acesulfame K Spike Insulin?

Introduction If you’re following a low-carb diet, or a diet with low-carb periods, like Carb Backloading or Intermittent Fasting, then you probably drink diet sodas. They’re a convenient, tasty alternative to water, coffee, and tea. And, more importantly, you can enjoy the sweet taste without worrying about the insulin spike that you’d get from a sugary …

How to eat until you’re STUFFED while dieting

I can’t get no satisfaction For those of us dieting for summer, hunger control can be the main determinant of our success. In addition to fasting, which means eating fewer, and therefore larger and more satisfying meals, here’s how to stuff your face without going over your macros:   Rotate the density of your food …

Client Testimonial: Overcoming the 9 to 5

Dom is one of my current clients and also my flatmate. Usually I try to avoid training people who are close to me, it usually ends in disagreement and a lack of belief in the methods. It’s hard to see someone as an authority when you’ve lived with them for 4 years.  When Dom approached …

The Propane Protocol – Simple rules. Dramatic results

Get a life, get the body you want. Click the image below for Protocol Infographic 10% discount on the Protocol essentials with this link! Becoming lean and muscular does not have to be a full time job. We realise that nobody is perfect. Most people don’t have the time to carry six meals of rice and chicken …

Transformation of Katarina: Small Adjustments, Big Results

Most of our transformations are about consistent diet and smart training, achieving rapid results. This is something a little different: Katarina is a neuroscience graduate turned bar staff who made some minor dietary and lifestyle modifications to create a effortless yet significant difference in her body composition over a year, without restricting herself. This shows that …

Alternate Day Fasting – Fast Days

The final piece of the puzzle, everything you need to complete your ADF plan. I’ll open by saying there is no ONE way to do this, there is a toolbox of methods you can employ to either make the fast easier or more potent. Here’s the rundown:   How long do I fast? Although in …

Alternate Day Fasting – Feed Days

Introduction This is part of our series on Alternate Day Fasting (ADF). You can find the first part here. This article will talk about how you should approach your feed days, how much to eat, what to eat, and when to eat it. What should I eat? Calories and Macros Determine your maintenance calorie intake: you …

How to Add Hours to Your Day, Eat as Much as you Want, and Get Leaner

What if someone offered you an extra 4-5 hours per day to do what you wanted, while you got leaner? Suspicious? What if they threw in some fat loss, feelings of euphoria and alertness? OK what if you knew you could eat absolutely anything you wanted and still lose fat?   If you’ve guessed, I’m …