fatlossdiet

It’s that time of year again…when healthful habits tend to take a back seat to treats and alcohol! In this episode Marcus is outlining 10 practical and actionable tips to implement this holiday season in order to set yourself up for success. These tips cover nutrition, movement, sleep, stress management as well as a few bonus tips around how to deal with peer pressure in social situations. If kicking off 2022 feeling great is a priority for ya, you’re going to want to give this episode a listen!

-

1-ON-1 COACHING

Apply For Coaching

SOCIAL

Instagram 

Facebook 

YouTube

TikTok

Why does fat loss slow down the more and more you lose? Is there a way to continue to progress at a faster rate or do we simply have to accept that it’s a ‘fast out of the gate and slow to the finish’ phenomenon? In this episode Marcus is explaining the most common mistakes that he comes across in regards to assessing rates of fat loss and why folks often come up short with their weight loss goals! Enjoy!

-

1-ON-1 COACHING

Apply For Coaching

SOCIAL

Instagram 

Facebook 

YouTube

There are a very specific set of habits that all of my most successful clients integrate and implement in order to achieve awesome results…and in this episode, I’m going to outline all 7 along with some bonus insights around aspects that you might have thought would matter a lot in regards to fat loss, that in fact don’t. If you’re serious about getting results, you’re going to want to tune in to this one!

-

1-ON-1 COACHING

Apply For Coaching

SOCIAL

Instagram 

Facebook 

YouTube

#減肥是一生的志業 教練Roy 又來啦！總是在減脂的路上痛苦掙扎？什麼都不能吃又吃不飽？每次想要幹大事追求好身材卻沒多久就宣告失敗？讓教練 Roy 建立你正確的觀念，痛苦減半、效率加倍！ ▍01:15 目標設定🎯、最適合的飲食控制法：吃得開心＋花得起＋可以永續 ▍11:10 飲食控制很餓🤤怎麼辦？黃金比例蛋白質：纖維素：澱粉＝４：４：２、 一定要吃雞胸肉？料理方法一定要清蒸水煮舒肥？ ▍17:20 Cheat Meal 外食的小撇步？安排同一天、飲料精力湯液體陷阱；蛋白質要夠＋澱粉不可少、不能吃白飯？沒有東西是不能吃的 ▍24:00 常見錯誤：熱量攝取過少（低於基礎代謝）、蛋白質澱粉攝取不足、不要使用極端方式 ▍28:50 蛋🥚是很好的蛋白質來源並不會顯著提升膽固醇；要喝蛋白粉嗎？要喝多少？過猶不及～ 🎙社群追蹤與收聽《北加州洋行》https://linkby.tw/NorCalCo.podcast ★那麼，哪裡可以找到 Roy 呢？ ｜Facebook 北加健身減脂版 https://www.facebook.com/groups/1179377842426702 ｜YouTube 健身減脂小知識 https://www.youtube.com/channel/UC-ebUrHAnzGjDtGo6FK-XYQ ｜Instagram www.instagram.com/royfoxlee #減肥 #減脂 #瘦身 #運動 #飲食控制 #飲食規劃 #diet #exercise #burnfat #fatloss #fatlossdiet #personaltrainer #健身教練 #健身 #北加州洋行 #NorCalCo #NorCal #Podcast #Podcaster #Podcastofinstagram

A calorie deficit is a calorie deficit whether you eat snickers bars or salmon right!? Well, yes and no…in this episode Marcus is digging into how to set your diet up for both the fastest and most sustainable fat loss results long term because it turns out that there is a better and a worse way to structure your approach. Hint hint…a calorie isn’t ‘just’ a calorie after all…

-

1-ON-1 COACHING

Apply For Coaching

SOCIAL

Instagram 

Facebook 

YouTube

When was the last time that you watched or listened to the news and felt better after…? Ya, me neither! In this episode of the podcast Marcus is talking about why he stopped consuming mainstream media news and what he now does instead to stay informed, all the while keeping his mental health on track!

-

1-ON-1 COACHING

Apply For Coaching

SOCIAL

Instagram 

Facebook 

YouTube

-

EPISODE LINKS

Conversations With Coleman

Steven Pinker

Healthy Rebellion Radio

I’ve got good news, your hobbies can support your fat loss goals and they don’t even have to be fitness related ones necessarily! Aside from food and drink, there are all sorts of hobbies and interests that you can get into that can support your fat loss progress because there are tons of things that can ‘fill you’ and satisfy your cravings that have nothing to do with food…

-

1-ON-1 COACHING

Apply For Coaching

SOCIAL

Instagram 

Facebook 

YouTube

I get asked all the time about the relationship between marijuana and fat loss, so I decided to dedicate an episode to it! In this episode I’m outlining whether or not marijuana is impacting your fat loss efforts in relation to how it may influence your nutrition, movement, sleep and stress management behaviours. Enjoy!

-

1-ON-1 COACHING

Apply For Coaching

SOCIAL

Instagram 

Facebook 

YouTube

“I eat really healthy, but I just can’t seem to lose weight!” I think we’ve all heard this statement at some point in our lives, or perhaps we’ve even said it ourselves. In this episode of the podcast Marcus is outlining 4 reasons why we’re not all that great at assessing how much we eat, how to truly find out how many calories you’re consuming as well as exactly how to get the fat loss results that you ultimately want!

-

1-ON-1 COACHING

Apply For Coaching

SOCIAL

Instagram 

Facebook 

YouTube

The fat loss process can be very frustrating, so in this episode Marcus is outlining a simple and super straight forward step by step process to turn your frustration into satisfaction. If you find yourself spinning your wheels, repeating the same patterns and feeling disappointed with your lack of progress, this episode is for you!

-

1-ON-1 COACHING

Apply For Coaching

SOCIAL

Instagram 

Facebook 

YouTube

What if I told you that there was only one formula that you’d ever need to know to get the results that you’re after, whether it be your career, finances, fitness or your relationships? I’ve got good news, fortunately you don’t need to reinvent the wheel, you can use this 3-step method for better results in absolutely anything that you choose to take on in your life and achieve a better outcome. Listen now to find out how to use this simple 3-step strategy to your advantage!

 

1-ON-1 COACHING

Apply For Coaching

 

SOCIAL

Instagram 

Facebook 

YouTube

Is the 80/20 rule effective for fat loss and how does it actually look in the real world?

Does it mean you eat well for 8 days and indulge for 2?

Does it mean you eat 8 healthful meals for every 2 treat meals?

Does it mean you eat 80% of your calories from healthy foods and 20% junk?

Find out in this episode!

 

1-ON-1 COACHING

Apply For Coaching

 

LET’S BE FRIENDS

Instagram 

Facebook 

YouTube

Do you experience bloating on a regular basis?

How about joint pain or a sore back?

Struggle to recall words or where you put your keys?

If you answered yes to any of the above questions, you’ll definitely want to tune into this episode!

--

1-ON-1 COACHING

Apply For Coaching

--

LET’S BE FRIENDS

Instagram 

Facebook 

YouTube

Why does the satisfaction of our accomplishments fade so quickly?

Why do we always yearn for more?

Why does stagnation leave such a sour taste in our mouths?

Find out the answer to these questions and a whole bunch more in this weeks episode of the podcast.

--

1-ON-1 COACHING

Apply For Coaching

--

LET’S BE FRIENDS

Instagram 

Facebook 

YouTube

 

If you’d like to lose weight or you’ve hit a plateau, this episode is for you! Specifics include…

 

-The fastest way to lose weight

-3 ways to create a calorie deficit

-Nutrition for fat loss

-Workouts for fat loss

-Combining nutrition and workouts for fat loss

-Things to look out for

 

--

1-ON-1 COACHING

Nutritional Coaching

Workout Programming

 

FOLLOW MARCUS

Facebook 

Instagram 

YouTube

 

Losing weight is hard, but there are ways to make your fat loss journey easier! Specifics include…

 

-How to actually stay accountable

-Setting up your kitchen

-Ways to make food prep easier

-Taking the lifestyle approach

-Tracking your progress

-Reaching goals and celebrating wins

-Getting through mental and emotional roadblocks

 

--

1-ON-1 COACHING

Nutritional Coaching

Workout Programming

 

FOLLOW MARCUS

Facebook 

Instagram 

YouTube

How do you truly know if you’re hungry or you simply have a craving? Specifics include…

 

-Defining hunger and cravings

-The primary differences between the two

-Physical signs of both

-The most filling foods

-How to mitigate hunger completely

-How to work around cravings

 

--

1-ON-1 COACHING

Nutritional Coaching

Workout Programming

 

FOLLOW MARCUS

Facebook 

Instagram 

YouTube

Marcus is outlining how to order fat loss friendly food at restaurants. Specifics include…

 

-How many calories are in restaurant meals?

-The best protein, carbs & fat options

-Sauces & dressings

-How to modify meals & ask for what you want

-How to get over being ‘that customer’

-Specific examples of modifying meals on the fly

-7 quick-tips when eating out

 

--

1-ON-1 COACHING

Nutritional Coaching

Workout Programming

 

FOLLOW MARCUS

Facebook 

Instagram 

YouTube

Marcus is outlining the most effective ways to track your fat loss progress. Specifics include…

 

-The scale

-Daily or weekly weigh-ins?

-Pictures

-Using the mirror

-Clothing

-Measurements

-Body fat calipers

-Machines and fancy tech

-What I do with my clients

 

--

1-ON-1 COACHING

Nutritional Coaching

Workout Programming

 

FOLLOW MARCUS

Facebook 

Instagram 

YouTube

Marcus is outlining who the keto diet may be for, who it may not be for and if you’re going to implement it how you should do so. Specifics include…

 

-What is ketosis?

-How does keto work for fat loss?

-Keto food options

-Carbs are water weight

-Dealing with hunger

-Using fat for fuel vs. using body fat for fuel

-Keto friendly supplements

-Performance

-Long term sustainability

-Better and worse versions of keto

 

--

1-ON-1 COACHING

Nutritional Coaching

Workout Programming

 

FOLLOW MARCUS

Facebook 

Instagram 

YouTube