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@lostandlifting
The Fat Loss Hierarchy
The Fat Loss Hierarchy
The Fat Loss Hierarchy
Before I understood the Fat Loss Hierarchy, I always wondered how others made getting (and staying) in shape look so easy.
To be honest, it made me angry. I felt I was working so hard and not making progress while others seemed to breeze right by me and reach their goals in only a matter of time.
Today I’m going to quickly break down break down the exact process…
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The Secrets To Building A Strong Metabolism
The Secrets To Building A Strong Metabolism
The Secrets To A Strong Metabolism
A strong metabolism is the secret to easier progress with your fat loss goals, but it DOESN’T mean you need to:
-eat every 2-3 hours -never skip breakfast -avoid eating sugars and breads -do fasted cardio each and every morning -stay away from any and all processed foods -perform HIIT cardio sessions after each lifting session
Before I give you actionable advice…
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Every Compound Exercise Your Program Needs
Every Compound Exercise Your Program Needs
Every Compound Exercise Your Program Needs
Are you including all seven compound exercise variations in your training program?
It’s easy to neglect movement patterns simply because we aren’t as focused on the muscle group it involves compared to another. But to get the most benefit out of your training, it pays to be functionally strong in all your body’s capable movement patterns.
Why?
It’…
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Fit, Functional, & Defined (FFD) Fit, Functional, & Defined (FFD)
The Ultimate Guide to Long Term Weight Loss
The Ultimate Guide to Long Term Weight Loss
The Ultimate Guide to Long Term Weight Loss
Written by Chaz Spackman
“We don’t have a problem losing weight. We have a problem keeping the weight off once it’s lost.”
This has become a popular discussion inside the nutrition coaching space. Honestly, it’s become one of the most focused on aspects with my nutrition coaching clients over the years as well.
Not because it’s a “hot topic,” but…
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10 Ways to Make A Calorie Deficit Easier
10 Ways to Make A Calorie Deficit Easier
10 Ways to Make A Calorie Deficit Easier
Regardless of the foods you choose to eat, the supplements you choose to take, or the workouts you choose to perform, if you aren’t staying within a calorie deficit inside your nutrition, fat loss isn’t something you’ll see much of.
The law of thermodynamics inside of science is real. Whether you like it or not, your body composition comes down to one…
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The Female Guide to A “Toned” Figure
The Female Guide to A “Toned” Figure
The Female Guide to A “Toned” Figure
Ladies, I’ll be honest, you have it tough.
I consistently hear things like:
“It’s so much easier for guys to lose weight,”
“My husband lost 10 lbs and I haven’t lost any.”
“I know I’m being consistent; I just don’t know why the scale isn’t showing it.”
We live in a social media world where the market preys on women and their frustrations which unfortunately…
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How To Build A Workout for Strength, Muscle, and Fat Loss
How To Build A Workout for Strength, Muscle, and Fat Loss
How To Build A Workout for Strength, Muscle & Fat Loss
Would you rather listen than read? Here’s the podcast version of this content (hosted by Chaz) just in case:
Have you ever wondered if you’re setting up your workouts as effectively as you could be to reach your goals?
Last week, I dropped an in-depth blog on how to set up your training program as a whole – The Building Blocks to a Result…
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The Building Blocks to a Result Based Training Program
The Building Blocks to a Result Based Training Program
The Building Blocks to a Result Based Training Program
How often do you wonder if what you’re doing in the gym is producing the result you want?
The first couple years of my own training was all over the place. I felt like I was throwing darts with a blind fold on most the time.
My focus points were full of debunked myths and misguided recommendations:
High reps to tone, low reps to bulk.
Chang…
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11 Keys to a Successful Online Coach/Client Relationship
11 Keys to a Successful Online Coach/Client Relationship
Something in the online coaching space that I don’t feel gets touched on enough is the relationship between the coach and the client.
This relationship either makes or breaks the success of the client’s transformation and the duration/impact of the coach’s business.
We need each other to both be able to reach our different goals.
The client’s goal of getting in better shape, and the coach’s goal…
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The Issue with Keto:
The Issue with Keto:
I was in the dentist office the other day and overheard a couple of the ladies chit-chatting about a local sweet shop here in town.
They went on about the deliciousness of the treats and even offered to go pick some up during their lunch break.
At the end of the conversation she says “Oh wait, aren’t you still doing keto though?”
The other responds, “Yeah, I’m getting back to it this week…
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The L&L Method (a better way to blast fat)
The L&L Method (a better way to blast fat)
When starting a fat loss journey you may initially think cardio, restricted food choices, and misery.
Sounds terrible… because it is terrible. Nobody finds it exciting to spend hours on a treadmill and eat bland food every day.
Hence the reason most of us have such a hard time sticking to it.
Luckily, with a little knowledge, it doesn’t have to be that way.
It can be much less…
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STOP LETTING THE SCALE MESS WITH YOUR HEAD
I’ve come to find out there are three different types of individuals when it comes to dealing with the scale on a weight loss journey:
Those who hate the scale and refuse to use it.
Those who use the scale every couple weeks or months.
Those who use the scale everyday.
If you are one of the top two, I get it. The scale can be deflating, disheartening, and demotivating. You work your ass off for…
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Why most of you will fail at your fitness goals in 2019
Seems a bit negative doesn’t it? I agree.. I don’t like to start off on a bad note, but I’m not holding back this time. The majority of us are all a bunch of lazy, pieces of.. (ok ok, hold back Chaz). My wife would tell me to calm down, she was once apart of this blog, so out of respect for her, I’ll chill out a bit.
As an in-person and online trainer over the years, I’ve pretty much heard…
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A Beginners Guide to Caloric Intake
Well, we’re making good progress in this “Beginner’s Guide” series I’ve been producing over the last few weeks. If you haven’t already, I suggest you start with A Beginners Guide to Nutrition before diving into this post. I go into detail on what calories and macronutrients are, and what the purpose of tracking them is.
I don’t think there’s a need to waste anytime at this point. I’ve already…
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A Beginners Guide to Nutrition
We’re going to stick with this “Beginner’s Guide” addition today. I really enjoyed writing the last post “A Beginners Guide to Weight Lifting” and I thought this would go perfectly to reference whenever I get asked questions on lifting and nutrition for people who are very new to this lifestyle. So here we are, but before we begin, let’s give a little background to where my journey began.
For…
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A Beginners Guide to Weight Lifting
The end of my senior year in high school (2010) I began an obsession of shaping my body through weight lifting. I was a 3 sport athlete and was always consumed in some sort of physical activity. Once my final game was over my senior year I quickly realized I needed some sort of hobby to fill the gap that had just permanently ended. That’s where my weight lifting journey began.
Starting out, I…
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