By Coach Alan, QQI Qualified Personal Trainer and IICP Psychotherapist-in-training Quick Answer You can lose fat while eating more total food by choosing lower calorie, higher volume meals that keep you full. This helps you stay in a calorie deficit without feeling starved or deprived, which is what drives fat loss. The NHS explains that healthy weight loss happens when you burn more calories than you eat, using nutritious foods and regular activity ( NHS ). The biggest misco

Quick Answer Most adults need about 0.8 to 1.6 grams of protein per kilogram of body weight per day, which equals around 50 to 110 grams for someone weighing 70 kilograms. Active individuals, older adults, or those building muscle may require more. Distribute protein evenly across meals for best results. Why Protein Matters for Your Body The role of protein in muscle, metabolism, and overall health If you're wondering how much protein do you really need each day, then underst

Want to strengthen and tone your body but don't know where to start? This comprehensive guide may solve that problem for you. Most beginners feel lost when they first start strength training. They’re unsure what to do, overwhelmed by conflicting advice, and afraid of “doing it wrong.” If that sounds familiar, you’re not alone. In this post, I’ll show you how to go from uncertain to confident, build momentum safely, and actually see visible results over your first 12 weeks of

Introduction I recently went through all of my client intake notes (the ones I take when on calls with potential clients). Guess what...