How to Set Up Your Body For Non Stop Fat Loss

A-Girl-Swingning-KettlebellMost people who have gained weight over a period of time feel as if their metabolisms have slowed down.

Ever hear this in a conversation with someone..

My metabolism has slowed down as I got older

When I was young I could eat whatever I wanted but when I eat now it all turns to fat

The fact is that, barring any medical issues, your metabolism is doing just fine.

It’s really the lack of activity partnered with the loss of muscle due to the fact that people are less active which results in their “slower metabolism”

Quite possibly, if we do find ourselves with a bit more fat than we are used to carrying we probably have a higher metabolic rate than ever before.

Why is this?

The extra weight we carry has a metabolic cost to it.

Due to the extra weight it takes more energy for your body to sustain itself than regularly before.

We may not want to believe this fact but it is quite true.

Add an extra 20 pounds to your body and the amount of energy you’ll need to expend has to go up to support that extra weight.

It’s just simple mathematics.

It’s when our bodies become slightly more leaner when our metabolisms actually slow down to a certain degree.

You’ll notice this if you’ve ever tried to lose the last 10 pounds and it doesn’t come off as fast as usual even though your activity and nutrition stay the same.

Thankfully, there are ways to speed up our fat loss to ensure we’ll be not only be burning fat at a faster pace but also be able to set up our bodies to be non-stop fat burning machines.

Here are 5 Awesome Ways to Train for Non-Stop Fat Loss

1. Start Incorporating a Rotation of Fat Loss Circuits12122952_10153592307516043_6249599145931514212_n

One of the biggest reasons fat loss workouts stop working is because our bodies get used to the stimulus we place on it.

We can’t keep on doing the same ole fat loss program for 5 weeks straight and hope to get a different result.

Your body responds to workout that make it highly INEFFICIENT.

What this means is that you must introduce a new stimulus to your body every 3 weeks or so to ensure your body is getting the most efficient caloric burn inside and outside of the workout.

In our transformation programs we incorporate rotating fat loss circuits that are always different from each other and always bringing new ways of stimulating your body to burn fat.

We may do a 3 week workout of 5 Minute AMRAP’s and then for another 3 weeks we’ll do a timed circuit of 45 seconds work and 15 seconds of rest.

The trick is to always do things that keep the body INEFFICIENT at doing the exercise.

Once you master this you’ll break through any weight loss plateau.

2. Increase Your NEPA (Non-Exercise Physical Activity)

This sounds so simple…because it is.

When we diet and put our bodies into a deficit we tend to move less and become overall lazier.

This may seem like it’s a reminder because it is: Start moving outside of the gym.

– Get up every 30 minutes from your chair at work and walk around.
– Take the stairs instead of the elevator
– Park farther rather than using the closest parking spot available to you
– Go for a walk after a meal rather than figure out what to munch on after

Simply put, increase the activity you normally put your body under.

The more you move the more calories you burn so get going and increase your NEPA.


3. Lift Heavier Weights (Yes, I’m Talking to You Ladies)

I always found the perfect compliment to a fat loss circuit was a solid weight training program that focused on strength.

Even if you’re lifting heavy once a week it can have amazing benefits to your overall rate of fat loss just through the muscle it builds.

And this especially goes for women.


The more muscle you can pack on your body gives, the more it will give you that long and lean look.

A good range to follow is keeping your reps mostly in the 3-5 range.

NOTE: We’ve found a difference between building lean muscle and building “bulky” muscle.  Building lean muscle has a good sweet spot of 5 reps or less.  Building “bulkier” type of muscles usually use more time under tension.  Hypertrophy aka. building bigger muscles usually occurs in the 8 reps and above range.  It’s not an exact science but it works for our girls.

We always say that every 10 pounds you add to the bar makes your sexier so train your body for strength and you’ll be setting it up for long term fat loss results in the end.

4. Add Metabolic Finishers to Your Program

Gone are the days where you’d have to spend hours on the treadmill in order to get that extra little bit of fat burn.

The key benefit of doing metabolic finishers after your workout is the fact that it retains your muscle and burns fat at the same time.

Due to its intense nature and use of a variety of fat loss tools (such as kettlebells and dumbbells) the exercises performed in Metabolic Finishers do a great job of giving your body that nice little metabolic boost at the end of your workout.

An Example of a Finisher would be a Tabata Squat and Press:
– Set a timer for 4 minutes
– For 20 seconds do a squat and press as many times as possible with good form
– Take a 10 second rest in between
– Do this for 8 rounds

This would be done right at the end of your workout and give your body that nice metabolic boost in a short amount of time.

5. STOP Creating Your Own Workouts

I recently had a conversation with a “fitness expert” and to my surprise all she does is her own workouts in the gym.

One thing I’ve constantly done in the gym is take other workout programs from other trainers and try them on myself.

This way I get to not have to figure out what I’m doing in the gym and I also get to understand how the workouts actually affect my body.

I must’ve tried out hundreds of different programs and, very humbly speaking, that’s why I’m able to create effective fat loss programs for all of our clients in our transformation programs.

One of the best ways to get consistent results and not get bored is to take someone else’s workout and actually do it.

It’s fun, it brings a new stimulus to your body and it takes the guess work out of the way when you hit the gym.

Por Conclur

Setting up your body for Non-Stop Fat Loss doesn’t have to be a hard task. Take one of these points or all 5 of them and start incorporating them into your workout routine right now.  

The result will be a body that is burning fat non-stop 24/7 365 days a week 🙂

5 WEIRD Female Fat Loss Myths (AVOID THESE)

Myths are harmful.  They can lead you down the wrong path, hamper your results and possibly set you back in getting the body you desire.

The key is in RIGHT knowledge.

The more RIGHT knowledge you have the better you’ll be equipped to make an effective body transformation plan.

So what myths are out there waiting to trick you?

Here are five that you’re most likely to come up against.

Female Fat Loss Myth #1: You Need to Work Out Every Day

A little bit of working out will help you lose a little bit of weight, so a lot will help a lot…right? Possibly. If your “little bit” of working out involves taking a walk from your living room to your mailbox, ramping up to a jog around the neighbourhood, then everyday is a good thing.

However, if you’re pushing it hard at the gym 5 days a week, adding another two days isn’t a great idea. Not only do you increase your chance for overuse injuries, but you don’t give your body time to recover.

Recovery is IMPORTANT to getting better results because in rest is when your muscles develop so make sure you get 2-3 days of off days from the gym.

Also if you’re looking for something to do on the off days try this:

Female Fat Loss Myth #2: Coffee is Bad For You!

For many people, having to drop coffee is unbearable.

Fortunately, if you’re a coffee lover and you’re trying to lose weight, you don’t have to give up your hot caffeinated goodness altogether.

Coffee is actually a very useful when taken before your workouts and also acts as a suppressant of your appetite between meals.

So continue drinking your coffee. Just lay off the sugar 😉

WomanFemale Fat Loss Myth #3: Lifting Heavy Weights Makes Women “Bulky”

One of the biggest myths about fat loss is the fact that women should not lift heavy weights for fear of getting bulky.

What we’ve seen in our Women’s Body Transformation Centre is the quite the opposite. Women who lift the most weight with the best form will usually burn fat at a much faster pace than a girl just doing a regular fitness class.

The key is muscle.

The more lean muscle a woman has on her body the higher her metabolic rate, which in turn, leads to increased metabolism.

Couple that with a good Afterburn session at our gym and your fat loss can increase up to 3x more.

So lift heavy with good form. Your body will thank you for it later.

Female Fat Loss Myth #4: Cardio Is All You Need

Want to lose weight? Good. You’ll need to get *some* cardiovascular exercise. But don’t buy into the idea that cardio is all you need to lose weight.

If you don’t lift weights or do some sort of strength training, your long runs and aerobic workouts (ie. fitness classes) will eventually work to burn off your muscle as well as fat.

In the end, this means less strength and a lower metabolism—both which could lead to an inability to maintain a workout routine.

So keep your focus on building lean muscle over cardio and you’ll keep that metabolism rocking at a high rate.

Female Fat Loss Myth #5: Blaming Genetics for Lack of Results

Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father’s hair colour or your mother’s eye colour, there is a small chance you also share your parent’s body type.

However, this is no excuse for doing nothing about trying to get into shape.

Genetics plays a small factor to losing weight.

It’s really all about habits.

What I find with people who have “great genetics” and usually in great shape year round is that their eating habits support their bodies.

They may eat very structured throughout the day adhering to a good meal schedule.

They may not like eating anything sweet.

With every person I know who has a super lean body (and I know a couple) they usually have a couple habits they practice daily that support their lean body.

Stick to a healthy way of eating, exercise the right way and start incorporating some lean body habits and you should definitely see results.

Female Fat Loss Myth #6: You Have To Eat 5 Meals a Day to Speed Up Your Metabolism

Research proves time and time again that the amount of meals you eat DOES NOT increase your metabolic rate.

Research also has proven that more meals in a day leads to larger appetites throughout the day.

“University of Colorado researchers found that increasing meal frequency from three to six per day had no significant effect on metabolic rate or the amount of fat burned over a 24-hour period. But it did lead to an increase in both hunger and the desire to eat.”

SOURCE: Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. (2013). Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity, 21, 336-343″

Yet, trainers keep on perpetuating this myth and forcing their clients to feed themselves every 2-3 hours.

The best diet in the long term is the one that is easiest to follow.

We’ve found a nutritional sweet spot in having our girls eat 3 meals a day with a schedule that works with their lifestyle.

It helps them re-work their hunger response and allows them more food with each meal.

It’s not about eating in a certain way but it’s about making your nutrition work around your needs and wants.

Female Fat Loss Myth #7: You Gotta Do It All Alone

Greatness is never achieved alone and your transformation shouldn’t be done by yourself.

At our gym we’ve found that when women are put into a supportive environment with each other and workout to achieve a common goal their results soar through the roof.

When it comes to transforming it looks like this (don’t mind the bad drawing as I did this in my journal):28c4267665fb4530b342ddcadc7953cc

The most important factors are your habits, your identity and your overall mindset when faced with obstacles.

The environment you need to succeed at your transformation (the circle) is support from others on your journey, accountability and coaching.

If you have these things in place along with an effective diet and exercise program then your transformation practically guaranteed.

Which is a nice bridge to letting you know that we’re starting registration for our 6 Week Body Transformation Challenge.

It’s the same challenge that has helped girls in York Region to lose weight, drop the inches and get back into incredible shape.

Just like these girls…

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Registration for that starts next week and we’re super stoked for it. It’s going to be our best one yet.


Top 6 Stretches To Do On Your Off Day

Too many people make the mistake of working out on their off days when they should be resting. The truth is if you train smart you can use your off day workout to your fitness advantage.

A good off day from your workout should be used to recover muscles, correct imbalances and help your performance for your future workouts.

Today’s video will list out the top 6 stretches you should be doing on your off day:

List of Stretches

  1. Upper Posture Correcting Stretch
  2. Deep Squat hold
  3. Hip Mobility Matrix (Hamstring, Hip/IT Band and Adductor)
  4. Psoa’s and hip stretch with a Bench


The BEST Ab Exercise That You’re Not Doing

If I could show you a simple exercise (that you can do in 45 seconds), and this exercise will effectively tighten your abs, strengthen your core, reduce your chances of injury and help get you a sexy flat stomach for the summer, would you try it?

Of course you would!

Check it out at today’s video:

The Best Ab Exercise You’re Not Doing (Tighten, Tone and Strengthen Your Core in Only 45 Seconds)

5 Minute Rounds For Fat Loss

Screen Shot 2015-03-20 at 9.52.01 AMOne of the more intense and variable circuits we like to play around with at our Transformation Centre are our 5 Minute Fat Loss Rounds.

This simulates the intensity of a 5 Minute MMA round and it gives us more opportunities to incorporate different Met-Con styles within one workout. One round could be a complex, one round could be cardio focused, another round could be a ladder…there are just so many ways you can use this workout to make your program unique.

How to Do 5 Minute Fat Loss Rounds

We put ourselves through 5 minutes with 2-4 exercises per each round done AMRAP style (As Many Rounds as Possible) within the time frame. We put our girls through 5 separate rounds in a session with a 1 minute rest in between each round.

A sample workout will be available right below the video for you to try. For now check out the video to fully understand how to utilize this awesome fat loss circuit.

Sample 5 Minute Round Fat Loss Workout
– Set Timer for 5 Minutes with a 1-2 Minute REST Between Each Round.
– Do exercises and complete as many rounds as possible within the 5 minutes.
– Stop one rep before failure on each exercise
– Focus on form and your muscles activating while doing the exercise

Round 1 – Bear Crawl 20 steps forward + Reverse Bear Crawl 20 steps back (SLOW AND FOCUS ON FORM)
Round 2 – Heavy Stiff Legged Deadlift + Standing Overhead Press x 6 reps (SLOW AND FOCUS ON FORM)
Round 3 – 200 Meter Sprint + Shoulder Taps (10 reps per side)
Round 4 – Ladder Workout Start at 10 reps of each exercise and work your way down to 9, 8, 7 etc..(Dumbbell Squat + Dumbbell Back Row)
Round 5 – Dumbbell Complex (Squat and Press + Pistol Rows + Weighted Burpee) x 12 reps

…And that thing you’ll wipe off the ground is your face when you’re finished with this.

Exercise with good form and intention. Be responsible and aware when you do these exercises.

You don’t want to “just do it”. You want to do it with a purpose and focus.  Try the workout out and if you have any cool ideas on how to use this workout then drop a comment below and let me know.

Workout responsibly my ninja and talk soon.

3 Simple Exercises To Relieve Lower Back Pain

Suffering from lower back pain has to be one of the most debilitating injuries anyone can go through and if not treated properly it can be a permanent pain in your life.

What most people that experience low back pain is that with a few exercises, reworking the form on their exercises and persistent action they can get rid of the pain once and for all.

And today you’ll see a simple 3 exercise sequence that will help start the process of alleviating that nagging pain in your back.

Once you watch the video make sure to do the exercises 30 minutes after waking as well as right before your workout and right after you do them let me know how you feel.

The TRUTH About Bear Crawling

Screen Shot 2015-03-03 at 8.49.19 AMThe bear crawl is an exercise you’ll see in many gyms and boot camps in the world and it will most likely be the one that people get wrong about 90% of the time.

Most people that do them come from a “MORE or faster equals BETTER” paradigm. So they race to the other end of the turf as fast as possible as if the other end of the gym rewarded them with a slice of blueberry cheesecake.

The principle we hold at our gym is that “QUALITY equals BETTER”.

That means bringing intention to what we do and doing every exercise with as much quality form as we can bring it (within our own physical limitations, of course).

So in this video we show you the way most people get the Bear Crawl wrong and then show you the much better alternative to doing this amazing exercise.

Click the video down below to watch…

6 Ways to Bulletproof Your Body From Injury

injuryIncurring an injury at the gym is probably one of the most frustrating experiences you’ll have to face in your fitness journey. This is especially true if you love to train.

I’m guessing that if you’re reading this blog right now then the concept of having to stop working out is much like the idea of getting your arm cut off.

I personally think getting injured is a good thing for most people.

And no, I’m not a sadistic trainer who revels in the fact that other people get hurt. Far from it.

I believe that any situation that brings pain in your life is a great opportunity to evolve.

Like that time in my life where I had chronic lower back problems. It was once so bad that getting up and down from a seated position had to be done carefully. One false move up or down would result in massive pain.

For a period of 5 years I, quite literally, looked like a 50 year old man who just had hip surgery and…it was the best thing that ever happened to me.


The pain I felt when I was debilitated by that lower back injury drove me to learn about most of the injury prevention concepts you’ll read in this blog post.

I used pain and created an opportunity for myself to evolve, which is something you can do too.

I don’t wish you a life without pain. I wish you the strength to use your pain as an opportunity to evolve.

While some of injuries can’t be avoided, we CAN train our bodies in such ways become stronger, faster and overall increase our immunity to injuries.

So while the blog post states that you’ll get 6 Ways to Bulletproof Your Body From Injury we’re going to go in a roundabout way to it.

We’ll talk about a possible reason for your injury and then the solution to that problem.  It makes for a much more concise set up and if you’re guilty of any of the following then “avoidance” is one of the best solutions to an injured body.

So here are some reasons why you get injured and the subsequent solution to fixing it.

6 Reasons You Get Injured (and How to Solve Them)

Reason #1 – You are working out 5-7 days consecutively with no rest in between.

If you are working out in a metabolic conditioning type of fashion then going 5-7 days straight is not giving your body enough time to adequately get its rest and recovery.

This is also a reason why you may feel your strength plateau and get stuck a lifting a certain weight.

When you really get addicted to this workout stuff there is a possibility that you may want to do it all day errr day.

But that’s not smart.

Not to get into the science of it all but your workout program needs to have a recovery portion scheduled into it.

Not incorporating rest will results in plateaus, lack of progress and leaves you open to MORE INJURIES.

SOLUTION – This is very simple…get REST.  Especially if you’ve been going super hard at the gym for 5-7 days a week straight.

Allow your muscles at least a day in between of good rest especially if you’re doing metabolical conditioning type of workouts.

What you’ll actually find is that through rest and recovery your progress will be much faster.  If you’re a fitness addict, it will also allow you to understand how to live life outside of the gym.

Reason #2 – You skip doing dynamic warm ups done before your workout.


Dynamic warm ups have been proven by research to help your body get stronger, faster and avoid injuries.

But people regularly skip them because they’re either uneducated on them or just plain lazy. A good warm up is like foreplay before sex.

Sure, you could just jump right into things but by doing so you’ll end up leaving both parties incredibly unsatisfied.

SOLUTION – Start doing dynamic warm ups before your workout…NOW.  Make it a religious practice.  Commit yourself to doing it for 21 workouts straight and mark down each time you do it and each time you don’t.

Here’s a quick one you can do that only takes a little more than 5 minutes:

3 Benefits to Starting Your Workout with a Dynamic Warm Up
1. You release synovial fluid into your joints. Synovial fluid is like lubrication for your joints.
2. It preps your body for intense exercise more than any static stretch could ever do. In fact, static stretching should be eliminated from your workouts entirely.

SIDE NOTE: It has been proven multiple times that static stretching has ZERO effectiveness in helping clients reduce injury.

See below study on how static stretching is ineffective and reduces strength in participants. This is just one of many studies pointing to the idea that static stretches are largely a giant waste of time.

===> Static Stretching: The Truth

3. You stimulate your sympathetic nervous system. This is the system that creates that “fight or flight” response in your body and preps it intense workouts. Dean Somerset has a really cool way of doing this at the blog post here.

Doing a dynamic warm up pre-exercise does not take that long and will result in an increase in strength, speed, and power while making your body resilient to injury.

Reason #3 – You do not do self myofascial release (self massage) pre or post workout.

Just like people skipping dynamic warm ups pre workout, people will skip Self Myofascial release in their workouts due to not being educated and just plain laziness.

Self Myofascial Release (SMR) is the process of massaging yourself using either a foam roller or lacrosse ball and it is by far the best way to heal your poorly functioning fascial tissue.

The beauty of it is that can do SMR in the comfort in your own home or in the gym and it will help heal your old injuries, prevent any new ones and increase your body’??s ability to lift, move, run, throw and jump.

SMR smoothes out the dysfunction in your fascial tissue so your muscles are always working at it’??s best peak efficiency all day long.

When you apply SMR to your body you are essentially fixing your current fascial issues, healing old adhesions and dysfunctions in the muscle and creating an environment were your body operate at its BEST.

When this happens you actually have MORE strength, speed, flexibility and power because your muscles will fire off in the way it was meant to.

You’ll also have MORE energy than ever before because your body will be moving more efficiently FREE of any dysfunction in your muscle tissue.

SOLUTION – Do this SMR routine before your workouts. 30 seconds per side. Do the same SMR routine after your workouts but for 1 minute at a time with emphasis on holding the trigger points.

IMPORTANT NOTE: Doing the dynamic warm ups and SMR pre workout are ESPECIALLY important if you have a job that requires you to sit at a desk for long periods of time. If you workout on a regular basis and have a sedentary job then you cannot afford to skip out on these.

Reason #4 – You are exercising with Bad Form

One thing that grinds my gears is watching people program their workouts with complicated exercises before they’ve even mastered doing the 4 Pillar Moves (squat, deadlift, bench press and Chin up).

If you are a newbie, or even a veteran lifter, get a qualified trainer to watch your form and critique it.

Sure it’ll cost you a bit of money up front but the benefits will last you a lifetime when you understand how to properly lift.

SOLUTION – Start taking videos of the pillar lifts mentioned above and get a qualified trainer to critique your form.  Also practice the cues below in plank position then in your pillar lifts…

3 Cues to Ensure Our Girls Are An Exercise Correctly With Great Form
1. Grip the weight with as much strength as possible – This protects our rotator cuff and ensures our shoulder capsules close to avoid injury. It also puts our bodies emphasis on training the muscles needed.

2. Brace your abs and glutes – This creates a vice around your spine thus protecting it and also works as a great ab workout. Keep your entire body tight throughout the exercise and you’ll ensure you’ll come away from an exercise unscathed.

3. Posture, Posture, Posture – Keep your chest up, shoulders back, straighten out your lower back and keep your chin neutral. This is where having a solid workout partner or trainer comes in.

One cue I use for my transformation clients is to “Posture Up”. This little cue automatically gets their bodies into the anatomically correct position for a lift.

Reason #5 – You are consistently working out to Failure or beyond.

When you are training you must ensure that if you do any set, be it strength or bodyweight, to stop one rep before failure.

This makes sure that we develop strength, build muscle, and, most importantly, AVOIDS injury.

What does “failure” on an exercise look like?
– When you feel or see your form break.
– When you use other parts of their body to lift a weight. Example: Doing a back row and using your body as momentum to lift the weight.
– When you see your posture break while doing an exercise (rounded upper/lower back, shoulders rounded etc..)

This is not to say to avoid failing on an exercise 100% of the time. In 10% of the cases (like when trying to attempt a heavier weight) your body will go to failure. This is a rule to follow about 90% of the time.

SOLUTION – Begin the practice of stopping one to two reps before failure.  Use a trainer, workout partner, or mirror to monitor your form.  When it starts breaking then just allow yourself to stop.  Monitor your strength gains by using this particular method and see if it correlates with better numbers.

And the final and most important reason why our bodies get injured is…

Reason #6 – Your habit of sitting is slowly KILLING your body.

Sitting is a silent killer that sneaks up on you – even if you’re healthy.

First comes the PAIN. (You may already be at this stage!)

Most don’t even know why their back or neck ends up incessantly hurting, because sitting secretly causes your body’s collapse to go unnoticed…until it’s too late.

Symptoms of Sitting “Too Much”?Xray-Bad-Posture
– aching and tight muscles,
– creeping blood pressure,
– automatic tendency to weight gain (even when you work out),
– cloudy thinking and forgetfulness
– poor and restless sleep

And the problem is that repeated studies have now proven that working out does little to NOTHING to help you avoid chronic pain or disease…IF YOU REGULARLY SIT!

But that doesn’t mean you can’t do anything about it.

There are specific movements you can do on a regular basis to avoid the drawbacks from sitting too much that don’t involve impossible things like avoiding sitting and avoiding working out.

SOLUTION – My go-to resource for reversing the effects of sitting has to be Dr. Chris Walding from He’s come up with a system that reverses the effects of sitting quickly and effectively.  

He’s come up with bulletproof method to cure your body from the stress of sitting and he does it in a way that is non-invasive on your lifestyle.

If you’re active and you have a job that requires you to sit for long periods of time then this is the one program I’d make the investment in to keep your body working at 100%.

Find out more down below…

==> Find Out How YOU Can Protect Yourself From the Ill Effects of Sitting Immediately…)

Should You Eat Breakfast? (FINAL Answer Here)

10917334_10152999234354450_2553749099633065435_nHola my Ninja. I just came back from a month long trip in Costa Rica where my life consisted of surfing in the morning, taking a siesta in the afternoons and then surfing again at sunset.

If you haven’t been surfing before I would highly recommend trying it out. It is one of the most “in the moment” activities you’ll ever experience and if your’e a water animal like myself then you won’t mind wiping out in the warm ocean.

While I was living the lifestyle down in Costa Rica I made some pretty significant realizations. Some were personal, some were business related and some were nutrition related…which we’re going to talk about today.

The one principle that is consistent with diets is that, for long term success, they must be conducive to one’s own lifestyle.

Screw fat loss. If it’s hard to do in the long term chances are you’ll end up back where you were in the beginning.

IMPORTANT: Please note that I am talking about the long term play because in some cases, like an outlined transformation program, you should go to the extremes in following the prescribed diet to eventually find your balance.

The gist of it is that you cannot take the same strategy to different situations. It’s like using a hammer for every job around the house. It just doesn’t work and you’ll probably end up breaking a lot of furniture in the process.

In the past I have championed skipping breakfast as a viable tool for fat loss and I still stand by this conviction.

It’s easier to do, it allows for a more flexible eating window and if you work at a desk then NOT having food in your stomach can certainly help for more focus. In fact, I woke up at 6am today and it’s currently 9:57am and I’m still going pretty strong without anything but water and coffee in my system.

If you are working a job that requires you to sit for long periods of time and are fairly inactive outside of your time in the gym then having that fasting window from the time you sleep to the time you have your first meal in the afternoon is beneficial for hunger control, productivity, and, of course, fat loss.

But what if you have an active job?

What if you lead a very active lifestyle or compete in a sport that requires you to train more than 2 hours a day?

If this is the case then you must switch up your strategy.

There is an art to dieting and eating that should be flexible enough to correlate to your lifestyle’s needs.

Me, being the avid breakfast skipper, had to eat a meal first thing in the morning in Costa Rica because the demands of surfing twice a day for 2 hours per session demanded it.IMG_7683

I also had to increase my carb intake throughout the day to ensure that I had enough energy to use during my sunset surf sessions.

My strategy had to be altered due to the changes in my lifestyle at the time.

Eating breakfast first thing in the morning or skipping breakfast should be a decision that agrees with your lifestyle.

It SHOULD be flexible.

If you lead a very physical life that has you moving in an intense fashion for long periods of time* (construction work, firefighter, crab fisher etc..) then eating breakfast first thing in the morning is paramount to keeping a level of physical energy throughout your work day.

*This also pertains to people training competitively for bodybuilding competitions, Crossfit competitors, marathons etc..*

On the other hand, if you lead a rather sedentary life that is not particularly physical in nature (9 to 5 job, teaching, pharmacist, lawyer etc..) then skipping breakfast will help with focus, mental acuity, and of course, fat loss.

Wrapping Things Up

Now that you know this plan out your daily meals accordingly.

Remember that your diet plan is not the one outlined by “X” trainer or “Y” fitness expert.

Your diet plan must reflect your goals but also be conducive to living the life you lead.

Guidelines are great when choosing an eating strategy but the main idea to get across here is that you must be flexible and be able to discern personally what works for you and how you would mould it to your needs.

This is not only a great strategy for fat loss but just overall peace of mind.

What are your thoughts?

Do you agree? Disagree? Have anything more to add?

Comment down below and let me know.

Dedicated to the BEST version of yourself,


A Special Message From Me

1486853_10152093348669450_528177968_nThere are so many styles in the fitness community. On the exercise side you have HIIT, metabolic resistance training, physique training, power lifting, and Zumba just to name a few.

On the nutrition side you have things like 5 meals a day, Warrior dieting, IIFYM (if it fits your macros) and, of course, intermittent fasting (my personal favourite).

This blog is not to say which one is right and which one is wrong. They are all tools. Use the wrong tools and you probably don’t have a chance of hitting your goals.

Use the right tool and you’ll hit your goals faster and more precisely than the average gym goer.

One of the biggest issues I have with the fitness industry is that people will align themselves with a specific way of doing things.

They will say things like,

“I’m an intermittent faster..”

“I follow IIFYM…”

“I’m an evidence based fitness trainer…”

…and so on and so forth.

The problem with this line of thought is that they confine themselves with one style and one way of doing things. They automatically box themselves into one way of thinking.

One philosophy to rule their lives.

To be bound by any traditional fitness style or philosophy is the sure way to be a mindless fitness enthusiast.

But, to be a practitioner and allow yourself to follow different lines of thinking is the true path to fitness genius.

Just because one person says it doesn’t mean it is the gospel. Just because science proves it doesn’t mean that it will work for you.

You have to search for your own truth. You have to allow yourself the freedom to follow different styles, to live them, to breathe them and to allow them to affect you.

This is how you can find the ultimate truth about what works for you.

Be your own science experiment. Try new shit out. Immerse yourself into different ways of thinking and different ways of getting in shape.

This to me is becoming a true individual. To not be swayed by the masses but to be influenced by yourself.

When it comes down to it the best way to stay in shape is to follow programs that fit your own lifestyle.

But to be able to do that requires HARD WORK and discipline.

You have to be able to put your head down and follow a program in its entirety to see if it actually fits your lifestyle.

You must go to your extremes to find your balance.

And in this sense, this is where you find your own truth.

Do not be a follower. Do not be one of the masses who blindly follows someone else’s gospel. Do not attach yourself to any style and identify yourself with it.

Be a seeker of your own truth when it comes to the game of fitness.

Eventually, you’ll figure out what works for you. What you’ll find in the end is that it is totally different than everyone else.

Now go out and find it.



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