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4 Effects of meal frequency on weight loss and body composition a meta-analysis conclusion

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Welcome! It’s nice to meet you!

Fuck you and your damn spinach. No spinach. Only sustainable & evidence-based fat loss. P.S. I'm Egis. Enjoy articles. Then, apply for coaching, maybe?

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absscience

Losing muscle mass when dieting is worse than waki

Losing muscle mass when dieting is worse than waking up in the middle of the night, grabbing a glass of water, and realizing that you’ve just had a generous sip from your grandma’s denture cup.

Swipe to see how to preserve muscle mass when dieting >>>>>

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

Social media numbnuts aka influencers aka diet exp

Social media numbnuts aka influencers aka diet experts aka strength & conditioning coaches will tell you that:

- Sugar is bad
- Fructose is bad
- Insulin prevents fat loss
- Calorie counting doesn't work
- Fasted cardio is better than fed cardio for fat loss
- Burpees are awesome
- Intermittent fasting is superior to regular eating
- Eating many meals throughout the day boosts your metabolism
- Artificial sweeteners will kill you
- etc.

Even though all the above are not true. But influencers look as beautiful as a tiny Labrador. So how could they be wrong? How could they possibly sell you a scam product or workout plan?

But here's the deal — most of the fitness experts & coaches I know, don't look shredded to the bones. They are strong. They are relatively lean. But nothing that would make you go fuck me sideways, I want to look like him/her.

So, as @coach_dylandacosta said in one of his posts said, if you’re looking for the best coach for you, find someone who can actually support, coach, and guide you.

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

Feeling hungry is OKAY. And even if you use common

Feeling hungry is OKAY. And even if you use commonly used strategies to minimize hunger when dieting you’re still going to be hungry.

And that’s not bad news at all actually because hunger is a normal part of weight loss. Being a little hungry is a good sign because it means you’re probably in a calorie deficit.

You see, hunger is highly correlated with a caloric deficit. If you want to get leaner, you must establish a caloric deficit, which means you’re probably going to be hungry sometimes.

So if you don’t feel hungry when trying to lose weight, you’re probably going to DM me saying Hey, Egis, I’m in a calorie deficit but cannot lose weight. What the fucking fuckfarts?

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

Here's why your training and diet don’t need to

Here's why your training and diet don’t need to be based on your body type -->

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

This is the harsh but honest answer to your "How c

This is the harsh but honest answer to your "How come I'm not losing weight even though I'm in a calorie deficit?" >>>>

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

In yesterday’s reel, I told you why stubborn fat

In yesterday’s reel, I told you why stubborn fat is so damn stubborn. So let’s now see the solution to stubborn fat. The good news is that overcoming the stubborn fat problem comes down to the same four rules that you’d follow for losing:

Rule #1: Sustainable calorie deficit.

To lose fat, you need to eat fewer calories than you expend. There’s no way around it.

Rule #2: Exercise.

It increases beta-2 receptor activity and helps mobilize the fat out of the fat cells and increases fat tissue blood flow.

Rule #3: Try low-carb diets.

Low-carb diets inhibit the activity of alpha-2 receptors and reduce insulin levels. Both of those improve fat mobilization. When you create a calorie deficit protein intake will go up while carbs and/or fat will naturally have to go down. So I don’t think you have to intentionally go full-blown keto.

Rule #4: Be extra patient.

There’s a reason why top natural bodybuilders take 5-6 months to prep for a fitness show. It’s because the body will always touch the stubborn fat at the end of the long diet. So you have to give your body a chance to get to the stubborn body areas. Nothing can be done in the short term.

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

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