Studies show that up to 80% of people who lose a significant amount of weight end up regaining it within a year or two. This highlights a harsh reality: losing weight is challenging, but keeping it off can be even harder. Weight regain is common due to a complex interplay of factors. These include biological […]
Category: Nutrition
Fitness NutritionThe 2-Minute Motivation Trick
No matter what so-called gurus tell you on Instagram, struggling with motivation is normal. It’s part of the process. We all experience days and weeks when it’s hard to get your butt in gear, especially when it comes to fat loss. Overcoming Low Motivation: Key to Sustainable Fat Loss When it’s been a struggle to […]
How to Lose Fat Without Squats or Deadlifts
Losing fat is difficult during the best of times. But, what about trying to get as lean as you’ve ever been while battling a back injury and working with limited equipment? Now that’s a challenge. But, our online coaching client Mitch did just that, dropping 11 pounds over 2 months. Mitch got into incredible shape. […]
How To Build Muscle As A Hardgainer
If you want to go from scrawny to brawny, the plan sounds simple: Lift hard and heavy. Eat more. But, for some guys, like our client John, it’s more complicated. John was a busy pre-med student tired of feeling skinny and slim. He wanted to add size. And he wanted to feel strong. The challenge […]
Fitness NutritionHow to Turn Plateau Into Progress
With his wedding just 6 months away, Born Fitness client Chris (aka Sparta) decided to get serious about fat loss. There’s nothing quite like a deadline to get your butt in gear. Sparta was highly motivated, crushing gym workouts and diving into tracking his food (something that works well for him). But, after losing weight […]
NutritionIs A Calorie Really A Calorie?
No scheduled trips to your nearest metabolic chamber? Don’t worry. We’ll help you make sense of what foods influence your metabolism and hunger, and how you can make food work for you.
Born Fitness+ NutritionThe Rabbit Hole: How Much Protein Per Meal?
It’s true that somewhere around 30 grams you will maximize muscle protein synthesis (the process of using protein for building muscle), but that’s not the only reason to eat protein. And, if you eat more than 30 grams in a meal, there are many additional benefits to eating more beyond muscle protein synthesis.
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Fitness NutritionThe Different Forms of Whey Protein And What’s Best For You
What’s best: whey protein concentrate, isolate, or hydrolysate? This article breaks down the differences to help you understand what’s best for you.
NutritionThe Hierarchy of Nutrition
Here are three simple nutriton tips to help you figure out what actually works and what might work best for you.
NutritionDo You Really Need to Eat Chicken and Broccoli?
Healthy diet plan or deceiving approach to fat loss? Here’s why one of the most popular diet options could be the world’s most dangerous diet.
Fitness NutritionHow Food Becomes Belly Fat
Why do so many of us carry belly fat? The answer involves your metabolism. In this article, we explain why and give you actionable tips to keep the fat away.
NutritionCan You Gain Weight From Eating Too Little?
There are many reasons why it can seem like under-eating can lead to weight gain. But, science has shown over and over again that this isn’t physiologically possible.
So, what’s happening with all the low-calorie diets that don’t seem to ever lead to more weight loss, and, too often, cause weight gain?