Why Protein Targets are Number One For Fat Loss

If you've been on a fat loss diet before or are about to embark on one, you know how difficult it can be to hold onto your muscle. Other than actually burning fat, this is the most important part of a productive fat loss plan. In order to give yourself the best chance to succeed at said diet, you will need to make protein a priority! I'll be covering: Why protein is the most important macros for building, maintaining, and retaining your lean mass.Why protein is even more important on fat loss diet compared to mass/maintenance diets.What your exact protein intake should be for a successful fat loss diet depending on your bodyweight!And a tonne more
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The Best Rep Ranges For Fat Loss

 When you're on a fat loss diet, your weight training should make up an important part of your overall fat loss strategy. But what rep ranges should you be aiming for? Should you be doing everything in the endurance rep range, or allowing yourself to use lower reps and lift some heavy slag? Let's cover these topics and much more! I'll be covering: Why your primary goal of resistance training on a fat loss diet is muscle retention and NOT increasing calorie expenditureWhat's a good general rep range to be using, and when to use the higher end and lower end of that specific rep rangeWhy you should be trying to gain strength and progress your lifts in the face of a calorie deficitAnd a tonne more
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How To Maintaining Strength On A Calorie Deficit!

Often lifters can be a little apprehensive when deciding to hop on a fat loss diet for fear that their strength is going to turn to complete shit. This is a viable concern, but we can reduce the negative effects of a calorie deficit if we lift properly, and if our calorie deficit isn't too severe. I'll be covering: Why your programming doesn't need to change much… If at all.What's a good starting point for your calorie deficit to make sure you're getting fat loss results and maintaining performance.Which exercises you can expect will falter first, and how to be prepared for that psychologicallyAnd a tonne more
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Compound Lifts: THE King Of Fat Loss Exercise

If you've been on a fat loss diet, it can be a little bit of a chore trying to figure out what you should be doing in the gym for your resistance training. Should you be doing machines, isolation exercises, bodyweight exercises, or compound lifts? In this video I want to show you why your training should be composed of compound lifts while trying to burn fat!!! I'll be covering: - Why compound lifts are your best bet for muscle retention -Why strength on these compound lifts can be used as a simple measure to make sure we aren't losing muscle - Why you should still set strength goal for bodyweight and other compound exercisese while in a calorie deficit. - And a tonne more
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Dealing With Slower Than Expected Fat Loss Rates

Have you embarked on a fat loss journey and have clear goals with a set timeline? Then you might be using a fat loss rate to help determine what your weekly goals are. This is an excellent idea and something that I do with all my clients. One of the problems that can come up is when you aren't necessarily hitting your weekly goals for fat loss, but you're still losing weight. I want to go over some mindset business on that end and look at why this happens in a broad sense. I'll be covering: - How weight fluctuations can play havoc on your expected results and how to deal with that - Why you should still be celebrating your progress even if it isn't as fast as you…
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Why Everyday Is an On Day For Nutrition

Do you find that you are hitting your nutrition strategy with near perfection on your training days, but your off days are lacking a little bit? Is this causing your results to be stunted? Then listen up, because I want to show you why you need a mindset change in order to get consistent goals! I'll be covering: - Why nutrition matters multiple days after your training sessions - How you can look at a weekly calorie intake as your goal rather than always looking at your daily numbers - Why eating according to your system on a daily basis is the smart way to create longer lasting habits - And a tonne more
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Training Around Joint Pain and Strains

If you train hard you will go thru periods where you have joint pain and general or concentrated joint soreness. It's just part of the process of pushing your body hard. However, we clearly want to avoid turning these small injuries that are easily manageable into larger injuries that can take weeks and months to come back from! So come for a quick listen as I discuss my favorite methods to deal with annoying injuries so you can make sure that you're back in the gym quickly and back at peak performance levels! I'll be covering: - What to do in a session where you experience joint pain - What to do when you have a scheduled max or testing day and get joint pain during warm-ups - How to…
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Training The Deadlift With Back Injuries

Let's discuss something that is near and dear to me. Since I myself have had a few back issues over the past few months (I'm 100% now!) I'd like to share what I have done in the past for myself and my clients who have suffered from back injuries. I'll be covering: Why you need to keep on training around your back injury What exercises you can try and add into your training while rehabbing How to progress exercises while rehabbing And a tonne more  
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Making Habits Stick

When we look at adding a new habit into our life there are many issues that people have: How long will it take to become automatic? How many times do I need to practice this habit for? What's the best way to form a new habit? These are all great questions, and I want to address them all in this short video for you. You'll be surprised what it really takes to form a new habit and make it automatic!
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Creating Systems To Achieve Goals

Goal setting is great! But the more I research, look at my clients results, and self-reflect the more I am leaning towards a more systematic approach rather than focussing primarily on goals. I didn't mention this in the video, but what really opened my eyes to the method of having systems in place was during my never ending Jiu Jitsu journey. I began studying systems, recording my rolls, seeing what I was doing right, and what I was doing wrong. Then making alterations to my systems to refine it and make it more effective. This did wonders for my jiu jitsu game and has catapulted my learning and retention. But in this video I'll be covering how we can use systems to help propel you towards reaching your goals, and…
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