Blog | O'Coach Fitness

Search

Do you want to lose weight? Stop beating yourself up

Biohacking or biowanking?

Oct 6, 2019
3 min

Biohacking or biowanking?

Biohacking is the attempt to manipulate your brain and body in order to optimize performance, outside the realm of traditional medicine: cryotherapy, infrared sauna, intermittent fasting, broccoli sprouts smoothies and alike. Science shows there is no salvation to be found, physically or spiritually, in abstaining from milk, gluten, fat, sugar or food for notorious 16 hours Biohacking is on the rise…with INTERMITTENT FASTING at the forefront. Yes, there is some research showi

8 views0 comments

Aug 7, 2019
2 min

Can you get lean with only 2 gym sessions per week?

I asked my readers on instagram: can we get lean with only 2 sessions in the gym per week? And here is the result: [/spb_text_block] [spb_single_image image=”2052″ image_size=”full” frame=”noframe” intro_animation=”none” full_width=”no” lightbox=”yes” link_target=”_self” width=”1/1″ el_position=”first last”] [spb_text_block pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”] 31 % of people do not believe that it is possible to get lean going to t

2 views0 comments

Aug 1, 2019
2 min

The magical moment of fat burning

When is fat burning actually happening? When exactly is that magic moment? What role insulin plays in it? Let’s quickly review how energy balance relates to fat gain and loss Energy balance refers to the amount of energy you burn every day versus the amount you give your body via food. If you give your body a bit more energy than it burns every day, a portion of the excess energy is stored as body fat, and thus you gain weight slowly If you give your body a bit less energy t

0 views0 comments

Jun 19, 2019
2 min

The 3 Foods You Should Never, Ever Eat

Despite all the media throwing the lists of unhealthy foods at you, there is actually no such foods. There are unhealthy diets. (Read HERE about how media fcks everyone) If you eat a Big Mac once a month or drink coke once a year, or even have a bit of shitty milk chocolate every day – this will not damage your health. What is more important than the occasional ‘unhealthy’ meals is: their quantity, frequency and … stress level it all causes! And an unhelthy attitude to food i

2 views0 comments

May 12, 2019
2 min

Carb cycling: 3 reasons you may want to do it

What is carb cycling and who is it for Carb cycling or a ‘planned alteration of carbohydrate intake’ is a fancy-sounding diet ‘protocol’ that many trainers, nutritionists and alike prescribe to their clients and readers to achieve better fat loss, performance and muscle retention while under calorie deficit. For professional athletes this makes perfect sense. For my audience – normal people seeking to get leaner – carb cycling is much ado about nothing. Look. Why is carb cycl

0 views0 comments

Mar 18, 2019
2 min

Was it a good workout?

By all means, a good workout is the one you enjoyed and feel happy after (no, not ‘happy’ that you haven’t died😂) But which workout is good for ‘results’? Very often people rate workout on 🍑how much they sweat 🍑how breathless they got 🍑how many calories they burnt 🍑how tired they got 🍑how much muscle soreness it caused the next day. All the above tell little about the workout. All the above doe snot mean you are moving towards goals. Any PT or gym instructor can mak

0 views0 comments

The most ridiculous mistake dieters make

Feb 11, 2019
2 min

The magic trick to stop cravings and overeating

Cravings… Overeating… Have you ever thought: I know what to eat and what not to eat and I am motivated AF, I manage to stick to diet and lose weight, but then I go off rail, overeat and weight returns. This is all because I can’t resist cravings. This technique can help you lose weight by taming your cravings. Most of us know these days that we often eat emotionally – we overeat. Our thoughts and emotions are the triggers to overeat. We also have environmental triggers. For e

0 views0 comments

Jan 21, 2019
3 min

Eating 1200 kilocalories daily and not losing weight? Here are 4 possible explanations.

Desperate. This is how dieters feel when they eat an extremely low-calorie diet (fyi, also called malnutrition) and are not losing weight. Most of them will blame their metabolism, genes or hormones. Whereas this can be partially true, let’s look in detail and see why exactly this happens and how to deal with it. [/spb_text_block] [spb_text_block pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”] Here are 4 possible reasons for not losing weight

0 views0 comments

Dec 12, 2018
2 min

Can We Stay Healthy In The Office?

Been there done that. I know how it feels when the deadline is approaching. The company will pay for your taxi home at midnight. You’ll get bonuses at the end of the year. The salary is higher than the market average. And it is okay to leave home at 6 on Sunday 🙂 And there is no time for the gym, or cooking a healthy meal, or even for a short walk during lunch time. But can we stay healthy while pursuing a brilliant corporate career or are we doomed? The answer is, yes, we c

0 views0 comments

Nov 28, 2018
2 min

What really happens when women start lifting weights

As Lyle McDonald puts it: For years, resistance training was more or less ignored in terms of its potential to improve health and fitness but it’snow become recognized that proper weight training should be part and parcel of literally all exercise programs due to the benefits it offers Here are some benefits of resistance training: Increased muscular strength tends to make activities of daily living easier Small increases in muscle size tend to improve appearance and body sha

0 views0 comments

Nov 25, 2018
3 min

6 Fitness Hacks: How To Do Less And Be Amazing

Marginal benefits from small smart fitness steps can incredible. So do not postpone the fitness life for later when you have more time or more motivation. Give 20% of effort today and get 80% of the result tomorrow with these 6 fitness hacks: what we think we should do to be fit vs what we really should do. [/spb_text_block] [spb_text_block pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”] ❌Running every day before work/ cardio in the gym✅Parki

0 views0 comments

Oct 23, 2018
4 min

5 tools to hack your cravings and lose weight

If you can’t resist the cake or stick to a diet in the long-term or simply think that you lack self-control, try these 5 tools to cope with cravings and finally lose weight: [/spb_text_block] [spb_single_image image=”1783″ image_size=”full” frame=”noframe” intro_animation=”none” full_width=”no” lightbox=”yes” link_target=”_self” width=”1/1″ el_position=”first last”] [spb_text_block pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”] I want you to

0 views0 comments

Why weight cycling is even worse for women

Sep 12, 2018
2 min

Why weight cycling is even worse for women

What is weight cycling? This is when we lose 5-10 pounds of fat than gain it back, then start diet again, but gain everything back again. Also known as yoyo dieting. Sounds familiar? Keep on reading. Sadly, we settle with it, it becomes normal. After weight regain we go back on diet saying: ‘never again I will go off the rails’. Yet fail again and feel defeated and stuck. As a famous internet meme says, doing the same and expecting the different result is crazy. Stop doing sa

0 views0 comments

3500 kilocalories

Jul 4, 2018
3 min

3500 kilocalories

How to lose 1 pound of fat? Create a deficit of ~3 500 kcal. How to lose 10 pounds of fat? Create a deficit of ~3 5000 kcal. It takes time, bearing in mind that an average person needs ~2 000 kcal to maintain weight. Deficit means the difference between how much you eat and how much you spend. It takes time, bearing in mind that an average active person spends ~2 000 kcal a day. It means that to maintain weight, an average active person needs to eat 2000 kcal daily on average

1 view0 comments

5 reasons why calorie tracking does not work for you

Jul 4, 2018
7 min

5 reasons why calorie tracking does not work for you

The photo is by @leafy_fern from department.two [/spb_text_block] [spb_text_block pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”] Counting calories or/and macronutrients (fats, protein, carbs) or IIFYM (If It Fits Your Macros) is an excellent fat loss method. Of course, sometimes weight loss is not only about calories in – calories out: stress, hormones, food allergies, and intolerances can contribute to our personal ability to lose weight. A

0 views0 comments

5 behaviours that drive overeating

Jun 19, 2018
3 min

5 behaviours that drive overeating

Since when binging became a norm? In around-the-gym society, mild forms of all sorts of disordered eating behaviours are becoming normal. “Everybody is like that”. No! The amount of pressure and resistance this brings to your life simply spoils all the enjoyment of life and decreases the quality of life, whether it is feeling guilty after the Ben and Jerry’s midnight binge or feeling power when resisting a cake on your own birthday Here are 5 biggest behavioural mistakes that

0 views0 comments

Jun 13, 2018
2 min

3 reasons why following #fitspo’s is damaging you

I reported this Emily Skye’s (a #fitspo celebrity, if you don’t know) ad on Instagram as inappropriate: [/spb_text_block] [spb_single_image image=”1602″ image_size=”full” frame=”noframe” intro_animation=”none” full_width=”no” lightbox=”no” link_target=”_self” width=”1/1″ el_position=”first last”] [spb_text_block pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”] She wasn’t naked. I reported it because the photos are heavily edited and made me fe

0 views0 comments

How to lose weight for a photoshoot?

May 28, 2018
2 min

How to lose weight for a photoshoot?

(Photo shoot, beach holidays, wedding, birthday party, corporate event, any big event at a particular date) I had a professional photo shoot recently done by an enormously talented photographer Fern from Department Two. We agreed on the date a couple of weeks before and usually, I would start dieting because I desperately need to look good on photos intended to represent me as a fitness professional. Often I would fail to lose weight because I am an emotional eater and modera

1 view0 comments