Do you ever wonder if some of those “amazing physique transformation” pics are actually legit?
“Before and After” transformation pictures can be very motivational to those who are working on transforming their own physique, and an impressive progress photograph is one of the most powerful testimonials you can have for any given product, supplement, training program or nutrition plan.
However, in many cases there is more going on in these pictures than meets the eye.
While you can’t just assume that any unbelievable transformation pics are “fake”, IMO it’s also important to realize that most before/after or ‘progress’ photos involve a little tweaking… such as tanning, shaving, optimal lighting, posing, sticking your gut out vs flexing, pumping up, water and carb manipulation, etc.
Even just the camera angle or changing your body position can create an “illusion” for the camera. This isn’t even getting into the discussion of whether photoshop was used, or steroids for that matter.
While some of the strategies I mentioned above don’t necessarily qualify as “cheating”, but it helps to know this if you expect to achieve the results you see in those ‘testimonials’. I’m not suggesting that you shouldn’t aim high and set very challenging goals for yourself, however it can be very disappointing to work hard towards an unreachable goal you set based on unrealistic expectations as a result of the crazy transformation promises made by some products and programs. Continue reading
With every new year comes new fad diets promising fast fat loss. These range from low carb, low fat, elimination diets, food timing diets, liquid diets, “clean-eating” diets, and the list goes on. But like I’ve said many times before, the fundamentals of fat loss nutrition remain the same:
1) Caloric deficit – take in less energy than you burn off.
2) Appropriate macronutrient ratios – particularly higher protein and adjust carbs and fats according to calorie goals.
3) Food quality – choose less processed foods, adequate micronutrition and fiber, and consume mostly natural “whole” food.
4) Nutrient timing – consider WHEN you eat, such as meal frequency and timing your carb intake primarily after exercise.
Check out my blog post on this topic:
The one recommendation that I most often see debated is following a High Protein Diet. There is still a lot of confusion and misinformation about whether eating more protein is good or bad for you, and some misguided recommendations have evolved from poorly conducted or misinterpreted/misunderstood studies suggesting that a high protein diet is “bad for you”.
The mainstream media has been polluting us with anti-protein propaganda recently with claims that simply aren’t supported by sound scientific research. For example, some people bring up research showing that people with kidney dysfunction should restrict protein intake, however a high-protein diet itself has never been shown to ’cause’ kidney damage.
Also, while there are claims that a high-protein diet increases the risk of osteoporosis, research clearly shows that it actually helps prevent osteoporosis. There is enough solid research now available to prove the benefit of consuming more protein, especially if you are trying to lose body fat.
Why is Protein Important?
Proteins are the building blocks of the body. Your body uses the amino acids from protein to build muscle, tendon, organ, skin, as well as hormones and enzymes vital to life. You need to consume enough quality protein to get certain Essential Amino Acids that your body needs to survive.
Animal-based sources of protein are the most complete, such as meat, fish, eggs, and dairy, but certain plant-based proteins like rice and pea protein are high-quality sources of protein as well. Continue reading