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Author Archives: Tiago Malta

Bell Pepper Losing Inches but not weight

I get this question a lot, usually from female clients. It does not surprise me, because for years the fitness industry marketed programs and solutions that focused on weight.
The funny thing is that when someone says “I’m losing inches but not weight” that is actually a good thing. Probably the best that can happen and sometimes even difficult to achieve.

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Muscle up

You might already know HIIT – High-Intensity Interval Training. It has been glamorized for years now and used mostly by women in their efforts to lose weight. HIIT, when used right, does have some benefits – it is one type of exercise that can really boost weight loss. But the point here is

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Lunge with Bicep Curl Body Composition

The goal of this guide is to help you navigate the clutter of information available and provide you with a clear path to change your physique with body composition exercises. We will cover: what body composition actually is, examples of body composition vs weight, how to track body composition, best

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A killer strategy to make sure you don’t miss your workouts. When was the last time you had to motivate yourself to go to work? Or to take a shower? Go to the toilet? Yeah, that last one is a bit of a stretch I know. But I think I made my point. There are a lot of activities we do for which

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running in the late afternoon

You might have read different articles that claimed that morning workouts are the best to lose weight, that your performance is better during the afternoon or that an evening workout is the best remedy to a good night’s sleep. While these are not incorrect, they forget an important point that has to

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I love starting a new year. And even before that, I love finishing a year. the whole process of making December a cozy month with all the décor, celebrations, and hot chocolate mugs helps us relax and enjoy life after a year of hard work. Especially during the last weeks, those are the perfect time

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Me and my wife ate mostly junk food for a bit more than a month time at the end of 2020. Now, we did not do this because we wanted, but it was kind of a necessity. We were renovating our kitchen, and with the pandemic, there were not many alternatives, especially since we did underestimate a bit!

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While easy for some, push-ups still represent a challenge for beginners that have low upper body strength. In my experience, push-ups are especially hard on woman, even in some that train regularly, because very little emphasis is put on the upper part of the body, due to the fear of getting to much

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On the topic of nutrients, protein is probably the most adored. At least it never received the hate that carbs and fats got over the years. But there are still those who still think only bodybuilders should worry about eating a lot of protein. I hope those days come to an end, as more than ever we h

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mushrooms and other prepared vegetables

There are several ways to start a review of our dietary choices – some more analytical, others more subjective. I personally enjoy numbers. And although there is more to a healthy diet than calories in calories out, I believe it is helpful to start looking at some numbers and be aware of what

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