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Learn about the latest scientific research and get a closer look into how we implement evidence based practices through a practical coaching lens.

Alternate-day Fasting: Is It Practical for Sustained Dietary Changes?

Alternate-day Fasting: Is It Practical for Sustained Dietary Changes?

If you decide to read up on fasting, specifically fasting for weight loss or health markers, you’re likely going to stumble upon an overwhelming amount of information (and misinformation – I mean… it’s the internet). From a physique enhancement point of view (which will be the main focal point here), not only are there so many ways to employ fasting into one’s lifestyle, but there are also a lot of considerations that need to be taken before you jump into fasting as a means to lose weight or approach your...

How to Press

How to Press

The bench press has taken over modern popular culture for upper body strength and development. I’d like to talk about both bench pressing and its often overlooked step brother, the overhead press. The later ironically used to be the measuring stick for upper body strength when resistance training was popularized by old time strong men way before the idea of lying down on a bench and pressing an object off your chest was popularized. So, let’s give overhead pressing its due respect and start there since it’s the...

What Would Happen If You Stopped Training?

What Would Happen If You Stopped Training?

Resistance training is one of the best things we can incorporate into our lifestyles in order to get healthy, aid in weight loss and body recomposition, and encourage positive changes in muscle size and strength. Additionally, getting on a structured training program is one of the first steps in establishing consistency and allowing those desirable training adaptations to be achieved over time in an optimal manner. One thing I’m sure we’ve all thought about is what would happen if we couldn’t train all of the...

Is It Time To Take A Break From Tracking Macros?

Is It Time To Take A Break From Tracking Macros?

At Team LoCoFit, our job goes beyond coaching physique athletes and helping people achieve the body composition they’ve always wanted. It is our responsibility to make sure that the long-term physical health, mental health, and relationship with food of the client is not compromised. Through a flexible dieting approach, we help our clients find a sustainable way to maintain their ideal physique. Tracking macros is a great tool, however through my years of tracking macros and coaching clients I have learned that...

Do you need to supplement with caffeine?

Do you need to supplement with caffeine?

Fact: while we may call them coffee beans, the “beans” that give us our favorite morning beverage are actually the seeds of a cherry fruit plant! None of this actually matters, but it does make a great argument for getting coffee in and passing it off as a serving of fruit (mostly kidding… of course). Speaking of coffee, caffeine is a widely used supplement among strength- and performance-oriented athletes and a very common ingredient to see added into food/beverage items as well. It helps us improve our focus...

Your eating behaviors impact your weight

Your eating behaviors impact your weight

We are all familiar with the importance of calories in versus calories out on weight change. Eating an excess of calories, or more calories than we burn in a day, leads to weight gain over time, while eating in a caloric deficit will encourage weight loss. This seems straight forward enough, right? It fails to be that easy when it comes to the obesity epidemic, though and the underlying problems many have to address alongside their nutrition. Obesity is considered to be a multifactorial issue, and for good...

Setting yourself up for success: The intention-behavior gap (Pt. 2)

Setting yourself up for success: The intention-behavior gap (Pt. 2)

In part 1, we dove into the intention-behavior gap, what it is, and discussed a few of the fundamental predictors of behavior (more specifically, predictors of our physical activity). Some of these psychological predictors can often go unnoticed in our day to day; we may participate in beneficial or detrimental behaviors without even realizing it which ultimately impacts how we choose to act later on. Reread part 1 here. Now that we understand a bit more regarding the phases of behavior change and what drives us...

Why you don’t follow through with your goals: The intention-behavior gap (Pt.1)

Why you don’t follow through with your goals: The intention-behavior gap (Pt.1)

Have you ever wondered why you or someone you know doesn’t act on the goals they’ve talked about? Many people often speak about the many changes they intend to make and the goals that they want to reach, but ultimately wind up falling short on executing any of the actions necessary. As coaches and fitness professionals, we see this common discrepancy between intention and behavior quite often (and there’s even a name for it). This recurring theme is known as the intention-behavior gap, and it encompasses the...

How to Deadlift

How to Deadlift

Deadlifts are a great exercise. Pretty obvious. Everyone knows it. It’s cool. It’s hip. Everyone wants to pick heavy shit up off the ground. I could end this article right here but I’ll talk just a little bit more about the lift. There are a few ways to deadlift. All of them are effective but they all have their unique characteristics and particular ways to execute. Let’s go through them to gather a better understanding of when and why you should use them in your program. Conventional Deadlift The OG of...

Non-linear Dieting (Refeed Days)

Non-linear Dieting (Refeed Days)

Intermittent energy restriction, also known as ‘non-linear dieting,’ can be defined as intermittent bouts of energy or calorie maintenance placed throughout the dieting period. The over-arching goal of this method of energy restriction is to mitigate the impact that metabolic adaptation, or “adaptive thermogenesis”, can have on the dieter and their progress over time. Although, this dieting tool is not only exclusive to what we know as diet breaks, but to any sort of cycling done with our calorie intake over a...

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