The Myth of "Starvation Mode"

I was talking the other day to a new friend of mine about the effects of "starvation mode" during fasting. A common misconception is that not eating for x hours will result in the body reducing it's metabolism and/or muscle breakdown. I suppose the rationale for this is that the body will reduce metabolism in order to sustain life for as long as possible. On top of that the body will burn amino acids from muscle as fuel through a process known as gluconeogensis. Due to these two reasons, individuals who believe in starvation mode believe that our metabolism will decrease, and we will get fat even while on a diet where we are below maintenance calories. Research simply doesn't support these concepts. This study was one of the few…
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The Basics of Intermittent Fasting

I've gotten quite a few questions and funny looks when people ask me about my diet. I've been wanting to talk more about the basics of my diet, how it works, and why it works. I'll probably end up splitting this up into a bunch of smaller articles. Even if you aren't interested in using Intermittent Fasting (IF'ing) for fat loss, I guarantee you will learn some very interesting information about fasting. If you're a regular reader of my blog, you know what I like to cite resources. I won't be citing any in this post because I want to talk about a few misconceptions people have about IF'ing. First thing first though, let's go over what exactly IF'ing is, in case you missed some of my previous articles on…
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Random Friday

I haven't done a random friday in a while. I got a few things on my mind, so I thought I'd share them with you. 1. My training is going excellent. I am enjoying each and every day of my training. I just finished a lower body day, and it wasn't easy. However, I still feel excited to go to the gym, even for lower body day. My fat loss is still going steady. I'm now down 33 pounds. My plan to get to 200 pounds by June is coming to fruition. I don't know if I'll be there June 1st, but sometimes in June for sure. By the way, I'm still doing Intermittent Fasting. As I write this I'll have been fasting for almost 19 hours. This is longer…
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Pushups From Hell

Many of you are probably under the assumption that pushups are for weaklings. Well my friend, there are a ton of ways to make pushups incredibly hard. In this article I will be going over one variation that I have fallen in love with. There isn't really a specific name for this pushup variation, and since my creativity kind of sucks when naming exercises you're going to have to put up with what I give you! I introduce to you 'Feet Elevated TRX Pushups,' or 'FE TRX Pushup' First, check the video below, then I'll go over why this exercise is so great. As you can see, this exercise is incredibly difficult. To give you a reference, I can bench 325 for a triple and I did dips at a…
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Energy Balance for Maintenance, Muscle Gain, and Fat Loss. Part III

In part I of this series I discussed maintenance. Part II discuss positive energy balance. Now let's discuss negative energy balance. In part III of this series, we'll be discussing how a negative energy balance will effect our body weight and body composition. I will be using 'hypocaloric diets' or 'hypocaloric states' interchangeably with negative energy balance. A negative energy balance occurs when caloric intake is less than caloric expenditure. Note how I didn't say "when caloric expenditure is greater than caloric intake." I did this with good reason. Attempting to achieve a hypocaloric state by increasing exercise has far too many problems associated with it. Let's discuss why. A study done in by the University of Ottawa, found that healthy men and women overestimate their energy expenditures (EE) by…
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Energy Balance for Maintenance, Muscle Gain, and Fat Loss. Part II

In part I of the series I discussed the relationship between energy balance and maintenance. In part II we will be discussing how a positive energy balance will effect body weight and body composition. Positive energy balance is also known as being in a hypercaloric state. So if I told you I was on a hypercaloric diet, this would mean I'm in a positive energy balance. I will be using 'positive energy intake' and 'hypercaloric state' interchangeably. Let's discuss what occurs in a positive energy balance. A positive energy balance occurs when energy intake exceeds energy expenditure. A hypercaloric state will results in an increase in body weight. This may or may not be desirable for someone. If you are completely sedentary, and are in a positive energy balance, you…
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Energy Balance for Maintenance, Muscle Gain, and Fat Loss: Part I

Energy balance is a topic that I don't feel is talked enough about in the fitness industry. Sure, people are on diet X or diet Y, but do they really understand the reasons that these diets are working for them? That is, IF it's even working for them. Energy balance is a key concept when it comes to manipulating your body composition. In this three part series, I'll be covering how energy balance effects our body weight and body composition. Let's first discuss what exactly body composition is. Wikipedia defines body composition as the percentages of fat, bone, and muscle in human bodies. This is a simplistic way of looking at body composition as the body is composed of many other "parts" besides the ones listed above. That is not…
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Habit-Based Nutrition vs. Meal Plans for Fat Loss

This is a subject that I've been thinking about quite a bit lately. I have a couple new fat loss clients who are pretty muscular guys, but want to get nice and lean. They've seen what kind of results I've gotten with my Intermittent Fasting (IF) diet and they hired me to get similar results. I gave both of them meal plans to follow. For individuals looking to get incredibly lean, a meal plan is going to wonders in terms of time. That is to say, you won't be wasting time second guessing what you should or shouldn't be eating. Don't get me wrong, generic meal plans suck. Just like generic resistance programs suck. If you are on a diet that you aren't enjoying chances are you are going to…
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