Team Transformerz, autor em Team Transformerz

Once again we share the transformation of another one of our clients Dário Alves. When Dário approached us he already knew how to count macros, but used a more restrictive concept regarding food types, he didn’t apply “our” concept of flexible dieting. Despite this having made our work easier, what made it even easier was the fact that Dário had been in a caloric surplus (bulk) when he approached us.

Dário’s goal was to do a body recomposition, which encompasses bettering his physical condition along with an increase in muscle mass. Being so, it is always necessary to have 2 phases in this process (one of cutting and one of bulking). So, in a case like Dário’s who came from a caloric surplus, we opted to straight away with the cutting phase, without “wasting” time increasing calories to increase his metabolism (contrary to what was done in Selmo’s transformation, como podem ver através deste link). This not only helped Dário to maintain a high caloric consumption throughout his cutting phase without having to implement an extreme caloric deficit (an approach we are totally against), but also allowed us not to introduce cardio in his routine (cardio is always a weapon that we like to use as a last resort, so that we don’t excessively increase the caloric deficit, which will make it impossible to maintain for an extended period of time. We only use cardio so we increase caloric expenditure so that with the same calories we are already consuming, we proceed to get leaner).

Contrary to common belief, when we are in a caloric deficit our metabolism can keep up with up physical efforts much better than with macro nutrient cuts (food reduction). For example, when we train biceps in a week and we use 12kg for curls, after X amount of weeks we will have to use 14kg to feel the same amount of tension. The same happens when we introduce cardio and create a caloric deficit in our energetic balance, because our metabolism will quickly catch up to that deficit (transforming that deficit into our maintenance calories, eliminating fat oxidation).

So, it’s easier for our body to adapt to calories spent in a cardio session than a macro reduction (as you can commonly see in people who go jogging regularly and present a very poor physical condition). What we mean is that with us you will always follow the smarter path without any unnecessary efforts, so that we optimize your results for the longest time possible!

SEE ALSO: DON’T TRAIN YOUR EGO!

At this point, Dário is still in a cutting phase and consuming 190g of protein, 270g of carbs (25 to 45g of which fiber) and 60g of fat without restricting any food types.

We still don’t know when we’re going to introduce cardio in his routine, because his current caloric deficit is still producing results and his work activity level is quite demanding. Later on we will share the final result of his cut, so stay alert. But don’t expect to see “stage” condition because that’s not Dário’s goal.

To get to know our work methodology, so you know what you need to do to get started on your transformation, get in touch with us through our Contactos page.

Nutrition is one of the most widely discussed subjects on the internet. Therefore, you can find anything you want about any subject related to nutrition in an instant. Lately, one of nutrition’s hot topics is undoubtedly artificial sweeteners, that are considered by many to have an impact on cancer, diabetes and other chronic diseases. Despite all the information available, most people who follow diets remain uncertain if they should or shouldn’t use artificial sweeteners, not knowing if they are or not safe and also because of doubts regarding their influence on fat loss.

After all, what are artificial sweeteners?

This is a concept used to define a mixture of individual additives that can also be known as nutritive sweeteners or non-caloric artificial sweeteners, being that the most well-known ones are aspartame (100-200 times sweeter than sugar), sucralose (600x sweeter than sugar), saccharine (300-400x sweeter than sugar) and acesulfame-k (100-200x sweeter than sugar). These are used in numerous soda products branded as “light”, “diet” and “zero”, bubble gum and other products.

What is the main use for artificial sweeteners?

Artificial sweeteners bring to life the production of food and drinks containing “zero calories”, which traditionally are filled with sugars. Since these are from 80 to 700 times sweeter than sugar, a smaller amount can be used to provide the same amount of sweetness to a certain food. Artificial sweeteners provide a sweeter taste when compared to sugar, but provide none of the calories found in sugar. By substituting a food or drink that contains calories for one that’s branded as “zero calories”, not only will we economize within our daily calories but also leave room to ingest more nutritious food.

Why are there concerns around the use of artificial sweeteners?

Mainly it’s due to the media’s sensationalism, who fill headlines 24/7, and also due to our relationship with food, which is a highly emotional and cultural subject. When some new food appears, we tend to be precautious and skeptical, it isn’t easy for us to accept innovation.

What does science say about artificial sweeteners?

Media have associated artificial sweeteners to cancer, diabetes and other health problems, one of the most criticized in the industry being aspartame. Aspartame was approved for human consumption in 1974 and the recommended dose was 50mg /kg of body weight. Contrary to what people believe, it would be necessary to consume numerous grams of this sweetener for it to pose a threat to our health. These facts are overlooked many a time in mass media and, in aspartame’s case, even the scientists stated that comparing rats to humans was unfair because the physiological differences that this sweetener provoked were numerous. That was when, in 2006, after many news headlines about aspartame, that it’s effect on humans was reevaluated based on more than 100 toxicology studies and clinical trials testing its safety. It was proven to be safe for humans. More recently, in 2013, the European Food and Safety Administration confirmed aspartame’s position as non-carcinogenic.

Recently there have been theories stating that the intake of artificial sweeteners can diminish our tolerance to glucose and damage our intestinal microbe population. Studies are being held to find out the truth behind these allegations.

Who should use artificial sweeteners?

For the conscious athlete who needs to lose fat, these artificial sweeteners can be a sword with two ends. Very few are the athletic efforts that allow an athlete not to worry about his body composition and body fat. Sports like bodybuilding or that focus on weight lifting are perfect examples. So, you should always bear in mind that sweeteners can affect our satiety, because these foods and drinks that are sweet but offer no caloric value can partially activate our food reward pathways. When our food reward system is only partially satisfied, we’re programmed to look for more calories later, which can constitute a potential problem for those who follow intuitive diets, because they don’t monitor their daily caloric intake.

Basically what we know is that we have a tendency to compensate for the calories que save, by using artificial sweeteners instead of sugar, consuming these calories at the end of the day. This could be a positive aspect if we were trying to maintain our weight – less calories ingested from sugary foods with few vitamins and minerals and more calories from food sources that are healthier overall. But, if we’re purposefully using artificial sweeteners to lose weight, it would be best to control our caloric ingestion so that we can make sure we’re consuming less calories than we burn!

The main reason for use of artificial sweeteners is to try and fulfil our wishes of eating the food we really love while we’re dieting, without them having a big caloric impact. So, these sweeteners can be useful in limited quantities.

Sweeteners and body composition.

There is still no definitive answer to show the relation between these two factors, because there are no clinical studies that have been done for long enough time to prove a causal relationship between the use of sweeteners and weight gain or loss. It is known that artificial sweeteners can provide enjoyment of the foods we most love with the advantage of a low caloric index. This way they provide mental freedom.

In conclusion:

– Artificial sweeteners are substances 80 to 700 times sweeter than sugar, but have a low caloric index.

– Artificial sweeteners are safe for human consumption when used in moderate doses, being that it would be necessary to greatly exceed their use for the safety levels to be breached.

– Sweeteners can negatively influence the intestinal microbe population, which can have negative impacts on metabolic health, but this has not been conclusively proven to be true on humans and it’s clinical significance is arguable.

– If we use artificial sweeteners it’s advised we control our caloric consumption because the ingestion of sweet with fewer calories than our body “expects” can lead to over eating because the body will want to get what it expected to have in order to compensate.

There is one thing that is important and that leaves us pondering about it: what amount of “junk food” can we fit into our ideal calorie and macro nutrient goals?

Of course the typical response you’ll get from “clean eaters” and “old school bodybuilders” is that flexible dieting can’t work. This is because they have a misconception about what flexible dieting is, and that it’s just a way to fit “junk food” into our diets.

Obviously that is not the case. The truth is that that is a practice avoided by most flexible dieters, but still the myth states that all flexible dieters do is try to complete their macros with chocolates, cakes, fried food, pizzas and donuts. We can firmly state that that is not what we do, and certainly not what our clients do. Of course you can see us eat some food considered of the “junk” persuasion but, for the bulk of the pack, this constitutes only a small amount of our diet.

Still the question remains, what is the acceptable amount of “junk” that we can fit into our diet? Well, when flexible dieting started being used, the method was revolutionary because no other diet had ever stated that you could lose weight this way. All of them foresaw the elimination of a large portion of the calories ingested, an almost total elimination of fats from the diet, strict meals based on specific foods considered “magical” for fat loss and a whole other lot of bull cr*p. Later on, the concepts on which diets were based started to allow certain “goodies”, as long as calories, protein, carbs and fats were controlled daily.

That was when pictures of flexible dieting followers started emerging, where they were eating all sorts of “junk food” but displayed much better results than those who followed restrictive diet plans. With the popularity of these photos largely growing on Facebook, Instagram and all sorts of fitness websites, the general audience started to get the idea that you had to include “junk food” in flexible dieting in order for it to work, so respect for “healthy food” started to diminish, since the general opinion was that the bulk of the daily calories was made up from “junk food”. Truth be told, very few are the followers of flexible dieting that deviate their nutrition focus from unprocessed foods to “junk food”. Of course all of us have certain foods of which we don’t want to give up eating altogether. Some prefer pancakes, others pizza, ice cream, chips, burguers… Be it whatever food it is, we know that each person should adjust its diet, regarding calorie and macro nutrients counting, to allow the consumption of these foods that provide satisfaction and mental well-being. The quantities ingested will vary of course, depending on each person’s goals, being that we should never take that consumption to an extreme.

What are our goals? For example, if we’re in a phase of weight gain where we increased our macros up to 500g of carbs and 100g of fats per day, we can perfectly eat a cheese burguer and fries and have many calories left to eat unprocessed, healthier food. Most people need a meal like this, not much food but high in calories. Making this a regular practice is hard, but many times necessary because obtaining all those grams of carbs and fats from healthy food would be practically impossible. When it comes to “cutting” in our diets, the story differs because we would still be able to eat “junk food”, but the amounts would be quite different. If we’re eating 250g of carbs and 70g of fat, we could still eat that burguer and fries, but it wouldn’t be feasible because our daily requirements of carbohydrates and fat would be complete with just that meal. That would mean the remaining meals of the day would have to be based around grilled chicken, canned tuna, salad and vegetables.

Still, it’s better for us to find balance by eating a turkey burguer with no cheese to economize on the fats, or exchange the fries for vegetables. This way, we could still eat “junk food” without that meal compromising the rest of our meals throughout the day. From a physical standpoint, the only “junk food” we shouldn’t eat is the one to which we will have a bad reaction, like a person who is lactose intolerant having a milkshake. But that doesn’t mean that a certain food is bad, it just means that if you don’t react well to it, you shouldn’t eat it.

Another thing, if there is a certain food that we know that we simply can’t eat just a tiny bit of, we shouldn’t include it in our diet. It’s better that we exclude it completely so that it doesn’t constitute a problem.

SEE ALSO: WHY SHOULD WE EAT PIZZA?!

After all, what is the amount of “junk food” we can really eat? As a rule, we should assume that we can go up to an 80:20 ratio, meaning that 80% of our daily calories should come from nutrient dense foods, while the remaining 20% can come from “junk food”. Of course we should always bear in mind our goals, that can vary throughout time.

If we are in a weight gain phase and we need to increase our ingested calories, there is no problem in increasing that ratio to 30% “junk food” because we will still be able to ingest plenty of fiber, vitamins and minerals from the remaining 70%. It will be easier using this method to achieve our daily goals. If, on the other hand, our goals is to “cut calories”, the easiest thing to do is reduce the ratio down to 10% “junk food”, so that we eat more healthy food that will make us feel fuller longer.

So as a rule we can conclude that, as always, we should do what works best for each of us, as long as we’re happy with the results we achieve.

A diet low in carbs? Low in fat? Intermittent fasting? Eating healthy? After all, what is a healthy diet?

People who follow a Paleo Diet will say that they have the ideal diet for health, fitness and body composition. But men and women who follow IIFYM say that they have the best way of managing food. Those who follow a keto diet, as well as vegetarians, vegans and all other diet followers try and promote their methods as being the best.

The truth is that, when you’re talking about the perfect diet, there is not right answer.

What is perfection?

Regarding results optimization, we can look at studies, but we will still wonder if it’s the most adequate way to choose our diet.

We can be sure that some factors play a very important role in a diets’ success, with which everyone agrees, such as:

1) high fiber intake is certainly a good idea;

2) fruit and vegetables are rarely a bad idea;

3) you must ingest an adequate amount of protein in order to “build” muscle;

4) food should be the least processed as possible;

5) alcohol, trans fats and a few others should be avoided in high quantities.

Still, in addition to these factors, there are many other being debated. In the extremes of the diet world, there are studies that show that fasting has positive effects regarding insulin sensitivity, metabolic rate and satiety, while others demonstrate that it increases eating disorders, it diminishes muscle protein synthesis and doesn’t create a strong commitment to the diet.

On that note, we have low carb intake vs. high carb intake, low fat intake vs. high fat intake, the need or not to consume grains…

The truth is that the concept of a perfect diet is very ambiguous and always has many aspects to be taken into account. But, for us, “The best diet is the one you can follow”. So, since there is no plan that is perfect in theory, nor a diet that guarantees fast and effective results, sticking to the diet will be faced in a flexible way.

Being very strict and dedicated is a great start to any diet, but willpower has a limit. At some point in time, even the most strict and motivated ones can cave.

Look at the low carb or keto diets for example.

This type of diet normally implies a minimal consumption of carbohydrates on a daily basis (normally around 50g, although some plans allow up to 100g and others recommend bellow 30g). So let’s look at the most extreme end of the spectrum and consider the 30 gram per day limit: this limit means, essentially, that you will depend exclusively of foods like meat, eggs, cheese, oils, nuts and possibly legumes all day. All fruit is out of the equation, as well as all the vegetables rich in starch and most dairy products like milk and yogurt. Foods like rice, bread and pasta are out of the question.

Let’s consider for a second that science had proven that the best diet for those looking to lose fat was the keto diet.

Well, what if that person loves carbs? Or if he really likes food high in fat? Or if eventually he has digestive problems and needs to ingest fruit and fiber? Or what if work involves many social situations and having to entertain clients and therefore drinking alcohol two or three times a week?

In these cases, it doesn’t really matter what these people could have achieved following a keto diet, because it simply wouldn’t be possible to sustain that diet with their lifestyle. It would be a miserable experience and, despite the results being potentially “the best”, they would be suffering every minute until they reached them. All meals would be feared, which would end in a stray from the diet in an intermittent or definite fashion.

Let’s dive into the pool of personal preference… it’s crucial to include peoples’ personal preference in a diet plan, because you can’t just rely on results due to the mechanisms of the diet in itself, you must also find something that works as well on the body as it does on paper!

If we love steak fried in butter, snacking on olives and almonds, and if we think a higher ingestion of protein and fats leaves us fuller and that it burns more fat afterwards, then we should do it. We will be in the hands of a low carb diet. But, if this isn’t what we love, this diet won’t be ideal for us, so it doesn’t really matter if it’s effective in theory.

How to choose the best diet for each of us? The first step to adjust a diet not only to achieve the best results but that also works for our lifestyle is to find any possible flaws.

The worst that can happen is finding yourself following a diet that you’re struggling with! Finding the aspects where you struggle is the first step. If we are restricting the diet in order to maintain a certain meal as ideal as possible, or if we’re counting every gram of every macro, well maybe something more flexible would be best.

If we’re thinking about starting a diet, instead of removing all the food we love from our life like most people do, then we should pay more attention to what we can add to our diet to make it better!

Protein for breakfast? Exchanging French fries for regular potatoes that have less fat? All of these simple changes will make our diet easier to follow.

Finally…we must be FLEXIBLE. Our last tip is to be flexible with your diet. The great advantage of following a flexible diet is that we can count calories and macros nutrients so that we have freedom of choice regarding the food that we eat. This way we maintain a balance between our health and well-being.

What this all means is that it’s possible to achieve the body we desire and easily adjust our meal plan for fat loss or muscle gain without having to follow any strict and absurd rules. We can adapt everything according to our personal preference.

Now we have a diet where everyone can achieve great results. Results come when we follow what works best for us and when we create a plan that is custom to our needs. We’re all unique. All we have to do is find out what works for each of us!

With our help you can create this plan and implement it based on your personal preference and lifestyle. This is the only way to achieve consistent results and also being consistent in our diet. This way we will achieve the physique we desire.

Here is another fantastic transformation, done by a couple that started this journey together, Fernando and Susana. The transformation they have done with us took 12 weeks. When they first approached us, they already counted macros, which made our job harder. This was because their bodies were already used to consuming low calories. When they sought us out because their metabolism was “damaged” due to their excessive caloric deficit and this led to stagnation in terms of results. Our challenge was to “optimize” their metabolism so that they could both continue to evolve without it being necessary to experience any more hunger, since they already were in an excessive caloric restriction.

Adding to the huge caloric deficit they were already in, they were both eating too much protein and too little carbs and fats. What we did was subtract the excess protein from their calories at the time and divided them to add to their carbohydrate and fat intake, but specially to the carbohydrate intake. This way they achieved a “fuller” look, due to the capacity that each gram of carbs has of being able to store up to 3g of water (intra-muscular retention when that ingestion becomes an eating habit). They also enhanced their physical and psychological performances, because they had more glycogen stores. This way, they managed to hold on longer without “breaking” their diet, having a balanced/adequate macro nutrient distribution.

The “after” pictures are of after the “cut”. At this point they are both in a reverse diet and cardio is progressively being removed from their routine, while we also increase their macros. Later on, in an advanced bulking phase, we may include some cardio to better their performance and resistance.

You can assume from Fernando’s transformation (even though you don’t know “where he came from” until he got to the “before” picture), that he had been getting leaner. This was because he already counted macros perfectly, and had already been doing it for a while in a caloric deficit. So, we managed to understand that the cutting calorie approach was a bit drastic, because the skin on his lower abs had a bit more volume than it should. Trying to create a caloric deficit beyond one’s fat oxidation capacity (it doesn’t help if we do a huge caloric deficit and more lipolysis occurs because of that, there is always an X capacity to oxidize the fat that is present in the blood flow. The remaining fat will be stored for future use due to the fact that the deficit is above the oxidation capacity. This will make us lose more muscle mass than we should during a cutting phase. That is why we always focus on an approach that provides consistent and sustainable results. Even though we always think about getting the best results possible, unfortunately it’s not possible to calculate our body’s capacity to oxidize. So we have to be cautious with our approach. So don’t expect to achieve your end results in just 8 weeks, let alone 4). But, in the “after” picture, that was corrected due to the slow/adequate progression when lowering calories and including cardio (no excessive calories).

To get to know our work methodology so you know what to do to get started on your transformation, get in touch with us through our contacts Contactos page.

Note: Despite having over three hundred clients, not all members want to be identified. Most people want to work with us to improve his self-esteem and life quality, but even so, it’s very difficult for us to get authorization from our clients to share their transformations.

Today we’re here to share with you the cutting process of our client Selmo Santos. When Selmo contacted us, he already had a pretty good physique, as you can see from his initial pictures.

Selmo’s goal was to get lean, but he was afraid to do a low calorie diet on his own with no help, and was also afraid of losing great part of his muscle gains, which frequently happens to those who do highly restrictive diets. Basically these people only eat fish, lean meat and vegetables, which originates a very low calorie consumption and hormonal production deficits, due to the lack of fat intake. So, what this leads to is a poor distribution of the 3 macro nutrients (protein, carbohydrates and fats (especially saturated fat, which is the fat responsible for the production of androgenic hormones ex: testosterone)). With this in mind, Selmo made the right decision by contacting us. Most people who contact us want to get lean in the first week, which normally is the wrong approach. Someone with a physique like Selmos should not enter a deficit without knowing how his body and metabolism work.

In an initial phase, Selmo was increasing his calories for 6 weeks until he achieved a daily intake of 230g of protein, 350g of carbs (30g to 50g of which fiber) and 70g of fat. From the 6^th week onward we begun the cutting phase. Now, after 6 weeks of having started this phase (now a total of 12 weeks of coaching), we show you the results achieved. We used no cardio (and we won’t use it for a long time, at least while it’s feasible to increase his caloric deficit through food cuts). During his first 6 weeks of coaching, we were progressively increasing his metabolism by increasing his macros. This is the only way to increase your metabolism, all the rest are myths! Currently Selmo still consumes 230g of Protein, 295g of Carbs and 50g of fat on a daily basis!! You must be patient!

Not everyone trusts their coach enough to be “marinating” for 6 weeks without losing fat. Most people would have been impatient and would have complained and even given up. So, don’t expect to obtain the same results if your subscription is of just 8 weeks. The more weeks you subscribe for, the better your results with us will be. This is because you give your coach more time to get to know your body/metabolism, which will provide better results in the future. So, the more time you spend with us, the better your results will be. Our methods are scientifically proven and regarding these methods’ application, we assure you you’ll get the best results you can.

To get to know our work methodology, so you know what you need to do to get started on your transformation, get in touch with us through our Contactos page.

Today we share the transformation and testimonial of another one of our clients, André Marques. It was thanks to our help that, throughout 14 weeks, André managed to be consistent in his nutrition as well as his training. He had already tried many times before to follow a diet to lose body fat, with no success.

Here is André’s transformation:

Despite it having been me looking for help, the beginning of my journey with Team Transformerz wasn’t the best. For a person as stubborn as I am, there were many things that didn’t make sense, but with time I understood that I was in good hands and progressively learnt how to improve my diet. By learning my coach’s method, I started to have much more variety in my diet, without many restrictions. Also, I stopped wasting my money on supplements that promise the world and give you nothing.

Step by step I learnt that there are ridiculous myths and efforts that are unnecessary (ex: not eating carbs at night) and end up making things much harder in the long run. I tried twice to lose weight on my own but I got nowhere. Either because the diet was too strict or because I drastically reduced my calories

My coach was always willing to enlighten me when I had doubts and helped me realize that there is a path that’s less complicated, which works much better for me in the long run.

SEE ALSO: WHY WE SHOULD EAT PIZZA!

Like we always say, we aren’t here to trick anyone. We don’t want to give you the impression that we transform water into wine, we just want to show you that we present consistent results, that are attainable by everyone., as long as you have the necessary motivation to follow our advice.

What we can always guarantee is that if our clients follow our directions and guidance, always send their weekly feedback saying how their body, nutrition and training have progressed, we will always deliver the intended results.

What we mean is that if our clients dedicate themselves enough, follow our directions and give us weekly feedback, and even then aren’t able to get the results they set out to get, we will fully reimburse your investment.

To get to know our work methodology, in order to know what you need to do to become the person you have always dreamed of, reach us through our Contactos page.

The supplement industry…Ahh that passion fruit pre workout that almost tastes like a soft drink when you’re dieting… Well. We’re here to tell you that they take advantage of us. How? By making us believe that the supplements being sold are absolutely essential to obtain the results we desire.

If you’re a man, they’ll try and tell you that you need to buy product X to gain 10kg of muscle in 1 month.

If you’re a woman, well, they’ll tell you you have to buy tons of fat burners to lose 10kg of fat in a month.

What they “forget” to tell you is that without intelligent nutritional habits and without being consistent in your workouts, you won’t achieve any of the goals you have set for yourself! Well, unless you want to enter the anabolic steroid department. And if so, we’re not your guys.

So, what we’re saying is that you should invest LESS in supplements and MORE in nutrition and training!

We can be smart in our choices of supplements. For example, if at a certain point we need more energy to withstand our training program, we can simply buy caffeine. On the other hand, Whey is just a more convenient source of protein for us to include in our diet, it isn’t essential to achieve our goals. Also, for about 15€ we can buy enough creatine for a year which has been scientifically proven to be very effective in terms of decreasing fatigue while exercising.

To conclude this rant, we’re totally against the false allegations that exist in the supplement industry. These are easily visible in their use of proprietary blends.

Note: Proprietary blends are used when they label a very effective product on their supplement, but no quantity is described. So the supplement can contain only 5% of the necessary dose for it to be effective and another 95% of some other ingredient that is totally useless.

The glycemic index (GI) isn’t as important as society thinks, due to the fact that it is only based on the speed at which the carbohydrates in food X ate transformed into glucose by our bodies. They don’t take into account the total number of carbohydrates that that food contains in said ingestion – being this the factor that truly matters – ,while the glycemic load actually does this analysis.

Let us explain why the glycemic index doesn’t really matter. The glycemic index is calculated based on a food by itself, never when it’s eaten in a full meal: Eating a plate of white rice on its own isn’t the same thing as eating a plate of white rice along with meat, some type of fat, etc… Our body won’t separate the rice to one side, meat to the other, etc. It will create a bolus in its totality. Said bolus will be digested in a much more consistent manner than a bolus formed solely by white rice.

With that being said, if you were to calculate the glycemic index of a meal composed by rice, meat and fat, it would score a high value. It would actually score a low value, low GI, because digestion would be composed of carbohydrates (even though they are relatively simple), protein and fat. Protein and fat are macro nutrients that have a very high molecular constitution, which makes their digestion quite slow when compared to a plate of white rice.

That’s why in flexible dieting we let our clients eat whatever they want as long as they reach their macro and micronutrient goals on a daily basis. They must respect the limits of protein, fats and carbs (also carbohydrates of which fiber), making up a good foundation of food that also contains a good dose of micronutrients (vitamins and minerals).

Physical Law of Thermodynamic Energy

Energy applied to the Energetic Transactions in the Human Organism

Where “E” equals energy expressed in kilocalories, being that kilocalories are a unit of measure (measuring scale) for heat (heat = thermodynamic energy).

If “E that is absorbed/retained” (through food consumption) = “E that is used” (in all processes of the organism), body fat/body weight will maintain unchanged.

If “E that is absorbed/retained” > “E that is used”, then composition/gain of adipose compounds (fat) or weight will occur (because the weight can be either muscle or fat).

If “E that is absorbed/retained” < “E that is used”, then decomposition/loss of adipose compounds (fat) or weight will occur (because the weight can be either muscle or fat).

As you can see, our approach to nutrition is based on pure science, physics (physical laws) and maths. You simply can’t go wrong this way. What we try to do in the beginning is understand what your energetic requirements are for maintenance, so that we can create an adequate energetic deficit for each individual (consuming enough energy to be just slightly below maintenance, never lowering energy (expressed in kilocalories) in an extreme fashion) so that you achieve the fat loss goals you desire! Or the opposite, if you wish to gain muscle, we will create a caloric surplus that is adequate to each person’s requirements (consuming just enough energy for the body to be able to create new cells, not make you fat).

Physics of Particles (Particle Composition)

The physics of particles shows us that if a particle has more mass, it will present itself with a higher degree of energy. With that being so, to compose a massive particle, a higher or equal amount of energy than it already has is required.

Fat particles need energy to be built. If you want to decompose these fat particles, you must spend energy without fully replenishing it, so that you don’t allow these particles to be recomposed.

Kilocalories are a unit of measure that is used in thermodynamic energy. Consume the amount you need to achieve the body composition you desire.

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GRID VIEW

Dário Alves (16 weeks)

An impartial take on artificial sweeteners

What is the amount of “junk food” that we can include in our diet?

How to build the perfect diet?

Fernando and Susana (12 Weeks)

Selmo Santos (12 weeks)

André Marques (14 Weeks)

The supplement myths!

Is the glycemic index that important?

Thermodynamic Energy and Particle Composition

Google & Facebook Reviews