Fat loss

Eat Clean VS Flexible Eating

Let’s talk Dieting strategies today. And how they evolved throughout the years. Starting with the old school dieting method: the EATING CLEAN! What does it mean? Basically, years and years and years ago, bodybuilders or fitness freaks developed this “safe” dieting plan in order to come out of their “building/growth” phase & lose the extra weight/fat. So, as you know “bulking/building” phase is where you eat extra calories to grow bigger & fatter (based on how much MORE you eat). For…

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Weight fluctuation & Dieting

Dieting & Dealing with weight fluctuation? Take a deep breath & follow me… Let’s start with these questions, ask yourself: – Are you in a caloric deficit? Are you following a meal plan that’s putting you in a caloric deficit at the end of the day/the week? – Are you sticking to your meal plan? Not just have it written but also applying it? – Are you combining your diet plan with a training plan? Resistance training, aerobic training or…

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DON’T FOOL YOURSELF | TOPIC 1 Cont’d

Hey guys, picking up from where we left last time……. So, we are discussing how slow & small is muscle gain compared to fat-loss rate, given the case of a person with a decent amount of weight to lose. This chart is a sample model (The McDonald Model) of how much muscle mass you can gain in average depending on: – Years of proper training – Gender (male vs female) As you can see, as a beginner and with proper…

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DON’T FOOL YOURSELF | TOPIC 1 WEIGHT & SCALE

Hi guys, I’m back with the “DON’T FOOL YOURSELF SERIES”. And Today, I’ll do the opening with an important topic: Weight-loss & Scale. We know by now (I’ve covered this in my IG posts a lot @dianesfitworld) that when trying to lose weight, you should NOT focus on the scale ALONE. Why? 1) Your body weight will fluctuate daily. It means, a single increase in body weight, or a stagnation (no change), or a even a single drop in your…

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“Don’t FOOL yourself” Series | Intro

Hi guys, I want to start these “Don’t Be Fooled” series. (Photo credit: unknown) Knowledge is power💪 Do you want to: A) Be lied to Or B) Face reality ❓❓🤔🤔❓❓ Pick ONE ✔If you choose option A: You will hear what sounds nice & magical🌈🦄 You will be sold with FAKE but LOVELY ideas. You will be promised the FASTEST results with the LEAST EFFORT! You will be applauded 👏even when lazy or messing up. Your EXCUSES will always be…

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Be Wise! Let the coach do the coaching

Hello, Let’s talk about professional expertise & results today. Why is it important to hire a coach🏃‍? What do you do when feeling ill & sick? Call/see a Dr. Why do you visit a dentist👩‍🔬? To take care of your teeth health. Why do you call a plumber👨‍🔧? To fix your household pipes. It’s the same concept behind why you’d hire ANY professional for their expertise. 👉Same applies to the nutrition & fitness industry! You want a solution for your…

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Cheat Meal vs Refeed day

Cheat meal Let’s first touch base with the word “cheat”. Cheating is a wrong thing to do, right? The word itself is associated with guilt, regret, shame and self-judgement, All in all negative feelings! For many years, in the beginning of my fitness journey, I was influenced by so many bodybuilders’ & fitness-models’ posts that I created a sort of disordered thinking regarding food. I would label it as “allowed” or “forbidden”, “good” or “bad”, “clean” or “cheat”. But as…

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Diane Jilenkrian PT

Towards the best you.

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