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PAV 7 fruits, frozen veggies, nuts, bagels, whole bread, oats, protein powder, beef jerky, tuna, Greek yogurt, cottage cheese

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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

If you thought parent-teacher meetings were bad, y

If you thought parent-teacher meetings were bad, you never had a weight loss plateau. You do everything right — eating properly and exercising at least a few times a week — but the weight just won’t budge anymore. Losing weight becomes about as horrible as it’s possible to imagine.

So if you have been losing weight steadily but then plateaued for about four weeks or more, this is the reason >>>>>

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.

How much 8Weeks2Lean program will cost you? — 4.

How much 8Weeks2Lean program will cost you? — 4.9USD/day. If that's too much of an investment into your health, then you can cut the reading process here. It's not for you.

But if you realized that this is pretty much the price for caffe latte that most people get at Starbucks DAILY, you're who I'm looking for.

What 8Weeks2Lean program is? — I'm glad you asked. It's the program that makes fat loss simple so you can spend less time confused and more time enjoying food and training without going back to square one.

Does 8Weeks2Lean program work? — Here's what one of the participants said about it: "Hey, Egis! Hope you’ve been well! Wanted to send you a message to just say thank you for all your help! I know we only spent 2 months working together and I have a lot more work to do, but I finally feel like myself again! I’m down 10lbs and wouldn’t have been able to do this without your coaching."

How do you start 8Weeks2Lean? — The intake is open for the next 7 days. Click the link in my bio and sign up.

Prioritize strength over leanness. This one is muy

Prioritize strength over leanness. This one is muy fucking importante. Training is a lot more fun and sustainable when you focus on tangible improvements every week.

Start viewing weight lifting as a performance-based thing rather than a way to burn calories and get lean.

This is something I learned the hard way. I used to train to reach a specific calorie burn target. Therefore, I didn’t enjoy a single moment in the gym. It was a chore I had to do to burn calories and lose weight.

So as you set your foot in the gym, focus on beating your last week’s record. Train for muscle and strength. Not because you want to become thin as a rail.

If you don’t want to deal with programming your workouts, jump on board for the Train With Me program. It’s a 3, 6, or 12-month progressive strength training 1:1 online coaching in which I’ll teach you how to train with a proper technique, volume, and proximity to failure so that you can enjoy your time in the gym without the need to figure it out all for yourself. Click the link in my bio to sign up.

No, you don’t have to train to failure to grow m

No, you don’t have to train to failure to grow muscle. While there are studies that show training to failure is beneficial the weight of the evidence states that leaving repetitions in reserve is as effective as training to failure.

So should you just stop training to failure?

No, because you’ll end up in a situation where many trainees fall into — they’re leaving too many reps in the tank assuming they’ve hit failure when in reality they’ve simply experienced some level of discomfort.

So you should SOMETIMES take SOME exercises to failure because this will help you to gauge what a TRUE 1, 2, or 3 reps in reserve actually feels like.

Here are my suggestions when it comes to failure training:

1) Limit training to failure to 25-50% of all work sets during the week (depending on the factors such as training frequency).

2) Keep failure training minimal if done at all in the heavy compound exercises.

3) Go to failure on your isolation exercises to get some extra stimulation with little to no cost to recovery.

4) Periodize training — for example, you could train with 3 reps shy of failure on the first week of training, 2 reps shy on the second, 1 rep shy on the third, go to failure on the last week of training, take a week off training (a deload) and repeat it all over again. Alternatively, you could train to failure in short cycles (2-4 weeks on, 2-4 weeks off).

When you look through the straw sugar is an easy t

When you look through the straw sugar is an easy target to blame. But it’s the TOTALITY of the diet that matters most for weight loss. And health.

If you tell yourself sugar or any other food is off-limits, it’ll probably backfire. How long can you keep it off-limits? Sooner or later you will overeat or binge on it (you have been there, don’t you?)

So, ask yourself: Do I REALLY need to avoid ALL sugary foods? Even if it’s a fruit? Even if I control my calories? Even if most of my diet is healthy? I think the answer is clear.

Now go eat the goddamn apple. Or ice cream. Both are allowed.

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.

Does adding weight to the bar or doing more repeti

Does adding weight to the bar or doing more repetitions with the same weight builds more muscle?

Well, both are viable progressive overload options. But here’s what I recommend:

I recommend choosing a load that you can stay within the target rep range. Anywhere between 6 and 20 reps is probably going to be most optimal for muscle growth. Work in that rep range until you complete all sets for the top end of the range. Then, increase the load by the smallest possible amount. It’s simple and pretty much anyone can use it to gain muscle.

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