When you get into the fitness world, you get hit with a bucket load of information about three main areas: nutrition, training and supplementation. The world is flooded with theories and publicity scams and we end up getting lost in this globalized sea of information.

SEE ALSO: GUILHERME’S 10 WEEK TRANSFORMATION

We could spend the whole day talking about those subjects or even start a forum to have a discussion about them. Undoubtedly we would have millions of different ideas and opinions. Today let’s just focus on one of these subjects: Supplementation.

First of all, supplementation, like the word states, is a supplement. That means something extra, an addition if you will. It doesn’t need to me something synthesized or chemical, it can just as well be a natural ingredient (which in it’s way becomes a chemical along the way). It isn’t something new to humans, there have always existed supplementation practices throughout our evolution, specially in the health sector. We can’t not mention that sport is also health. After all, who are we if not our bodies?

When we discover the sports supplement industry for the first time, as consumers it can be overwhelming. There is a ton of competition in the market and we are immediately hit with promises that don’t come true and magic formulas. Unfortunately, magic doesn’t exist.

Many brands, we are sure you’ve seen this if you have done some research, list a proprietary blend or formula in the ingredient list. It isn’t enough just to see the ingredients; it is crucial to know dosages. Imagine you’re going to bake a cake, if I only give you a list of ingredients, it’ll be useless, right?

This method of creating a proprietary blend should serve only as defense from other companies (since there is a lot of competition and there could be the risk of someone copying a product), but unfortunately that isn’t true. Instead of that purpose, many companies take advantage of this fact to make more money. A quick example, coca-cola has a proprietary blend, it says what it contains, but you have no idea in what dosages.

SEE ALSO: WHY WE SHOULD EAT PIZZA!

The ingredients can be very effective, but only in the right amounts, and many times only when combined with other ingredients that optimize their effect. Don’t make the mistake of buying things you don’t know enough about. If you don’t know what they are, try and do some research on the internet to know more about a certain ingredient. Surely you will find a trustworthy source if you look hard enough. Alternately, you can ask someone who is well informed about the matter. Look for product reviews and studies, or talk to us (for example). Here is the crucial part: Do we actually need a supplement to reach our goals?

To make things easy, let’s put it this way: if you have a cold, you aren’t going to take tooth ache pills and hope for the cold to go away, are you? Most supplements (not just sports supplements) work if there is a deficiency of an element in our bodies, it’s as simple as that.

We’re not going to go in on this for now, because we don’t want to bore you to death with scientific facts and make this article too exhausting. Once again, try and find trustworthy sources of information for you “supplementicious” adventures. Don’t think that all supplements are a scam, because that isn’t true, and also don’t think that they are bad for your health, because that isn’t true either.

There is quite a lot of prejudice around this subject. For the average family, that isn’t in the fitness world, supplements are work of the devil or powdered cancer. But, our team will take you on a trip into this world that helps us so. Due to the advantage they offer when used right, we’ll talk about many supplements in our articles. Including the infamous creatine.

Until then.

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strong>Ingredients:

• 300g Egg Whites;
• 50g Whole Wheat Flour;
• 2 Whole Eggs;
• 200g Laminated Mushrooms;
• 1 Tuna Can In Water;
• 50ml Low Fat Milk;
• 40g Frozen Onion, Chopped;
• Oil of your choice.

Preparation:

• Pre-heat the oven for 15 minutes at 180ª Celsius;
• Mix the 2 whole eggs with the wheat flour and the milk in a bowl;

SEE ALSO: ANDRE GUERREIRO’S 8 WEEK TRANSFORMATION

• In another bowl whisk the egg whites until they are fluffy;

• Grease a frying pan with the oil. Heat the pan and put in the tuna, onion and mushrooms;
• After the mixture is lightly cooked, mix it into the bowl with the eggs, wheat and milk;
• Slowly mix the whisked egg whites into the mixture so that it becomes a smooth cream;
• Put the cream in a bowl/tray/that can go in the oven and put it in for 30/40 minutes at 160º Celsius;

SEE ALSO: CHOCOLATE AND CINANAMON COOKIES!

Nutritional Facts:

Amount per half a soufflé:

• Calories: 335 kcal;
• Protein: 42.5 g;
• Carbohydrates: 25 g;
• Fiber: 3 g;
• Fat: 5.5 g.

Hi everyone! My name is Rita Osório, I’m 26 years old and I’m here to tell you a little about my transformation and about how it changed my life.

Since I was a little girl, I’ve had a tendency to get fat. I’ve been trough many different diet processes and nothing worked for me. I was also in many gyms, where I initially saw results, but soon reached a point where my body hit a plateau. I never weighed less than 70kg.

The situation got aggravated because of my lack of motivation and results, an I ended up reaching 100kg.

SEE ALSO: WHY WE SHOULD EAT PIZZA!

I started to see myself fatter by the day, nothing would fit me, every chore was pure sacrifice, including taking a shower.

I felt like a real monster. I thought my body didn’t match my personality. I went from an active person to a person who spent all day sitting on the sofa, eating.

That was when I met Team Transformerz, who had a completely different concept and approach to dieting to what I had ever seen. They allowed me to eat all varieties of food, without any unnecessary and absurd restrictions!

For the first time in my life they presented me with a flexible diet where I didn’t have to suffer and stop eating a certain type of food (like rice, bread, pasta, among others) in order to lose body fat. I the realized that it’s extremely important to honor my personal preference in my diet, because it helped me be consistent in the long run, by avoiding impulses and cravings for “forbidden food”.

I started my diet and training about 9 months ago, and since then I have lost 38kg already. Now I weigh 64kg and I feel like a new person, much more active, much happier and I finally like looking at myself in the mirror.

Thanks to Team Transformerz, I have a balanced diet and training that isn’t boring in the least, something that has always bothered me in the gym

I never thought it would be so easy to diet and so gratifying to look at myself in the mirror and seeing a new body. Now all my clothes fit me, I am agile and smiling again!

To finish this up, one of the most important things I’ve learned with Team Transformerz is that training and food vary from person to person, according to their metabolism.

Keep focused, quitting is not an option! Diet doesn’t need to be torture!

To get to know our work methodology, so that you know what you need to work on your transformation, contact us through the Contactos area.

Known for his huge muscle mass, Dwayne Johnson aka “The Rock” has another challenge this year: Playing the son of Zeus in the theatres. During the recordings of the movie “Hercules” last year, Dwayne “The Rock” Johnson published on Twitter his full diet for the 22 weeks of filming.

SEE ALSO: MYTH- FLEXIBLE DIETS ARE POOR IN MICRONUTRIENTS!

The diet was separated in 7 meals throughout the day, digested in around 2h30 by the monster. See for yourself:

What is flexible dieting, is it the new diet fad? Is it part of a new trend?

Well no, not at all. Flexible diet is a scientific approach when it comes to dieting, and it uses scientifically proven methods, which were taught to us throughout these past years.

VEJA TAMBÉM: O PORQUÊ DAS DIETAS NÃO FUNCIONAREM CONSIGO?

Flexible dieting consists in knowing the amount of macronutrients (protein, carbohydrates and fats) that we ingest, so that we achieve the goals we desire.

There are 3 types of macronutrients: Protein, Carbohydrates and Fats. Each gram of a macronutrient contains a caloric value:

• 1 g of protein = 4 calories;
• 1 g of carbohydrates = 4 calories;
• 1g of fat = 9 calories;

When foods are digested, our body doesn’t recognize if a food is “healthy or unhealthy”, it only digests it and processes the macros ingested.

Even though it isn’t necessary for us to change your body composition, if you wish to better your health we advise you to make sure you ingest enough fiber on a daily basis. This will ensure you are taking in the necessary micronutrients (vitamins and minerals)

Let us give you 3 reasons why flexible dieting is the best option:

1. Efficacy

The most important tool to lose body fat is to understand that you always need a caloric deficit for it to happen. So, you can be only eating foods that are considered healthy, and you won’t lose body fat if you aren’t in a caloric deficit.

If you are aware of everything you are putting in your mouth you will start to have control over how and when you achieve your goals. With this being, knowing the macronutrients and calories you consume is the most efficacious way to change your body.

2. Flexibility

Flexible dieting is mainly this: flexible. This means that by focusing on the macronutrients you ingest, and not on the food type, you will achieve your goals without damaging your social life.

The main barrier to dieting has always been the damage it causes in your social life. We don’t want you to constantly be taking Tupperwares full of rice, chicken and broccoli with you. It makes you feel like an outcast.

Through flexible dieting you can continue to enjoy meals with your family and friends, as long as you know what and how much you’re eating.

3. Sustainability

The main problem with highly restrictive diets is that they become “yo-yo” diets. They work in the following way: “Diet, diet, diet, diet, Disaster….Diet, diet, disaster, diet…”. You have to know that dieting isn’t just about the physiological aspect. It’s also about the mind, the psychological aspect. This is why most people end up quitting their diets, getting into worst shape than they were before they even started!

Flexible dieting is the first approach that lets you be consistent for a long period of time, due to the fact that you can eat whatever you want (in a moderate way) and also because it’s mentally and emotionally more sustainable.

Our solution: Enjoy what you do.

As coaches we have always had a different goal from most professionals in this field of work. Our mission is to change people who ask us for guidance’s lives, give them reasons to be proud and raise their self-esteem by making them success cases. On the other hand, we also want them to not waste their whole life trying out useless theories, diets that don’t work, waste countless hours at the gym, not enjoy the pleasures of life and spend tons of money on unnecessary supplements. This is why we decided to share our knowledge with you.

VEJA TAMBÉM: A MICHELLE ROCHA PERDEU 39KG COMO O NOSSO MÉTODO!

References:

1. Heymsfield SB, van Mierlo CAJ, van der Knaap HCM, Heo M, Frier HI. Weight management using a meal replacement strategy: meta and pooling analysis from six studies. International Journal of Obesity (2005). 2003;
2. 4. Ditschuneit HH, Flechtner-Mors M. Value of structured meals for weight management: risk factors and long-term weight maintenance. Obes Res. 2001;
3. 6. Lopez Barron G, Bacardi Gascon M, De Lira Garcia C, Jimenez Cruz A. [Meal replacement efficacy on long-term weight loss: a systematic review]. Nutr Hosp. 2011;

Let’s see if this sounds familiar: you just started a new diet, absolutely sure that this time it’s going to be different and that it’s going to work. You’re getting used to the new routine standards for food and training, and everything is going well.

You’re hit by an unexpected problem, maybe something small, like a small excess in your diet. That pack of cookies that doesn’t belong to you but was given, where you end up falling into temptation and eating something that isn’t included in your diet. Or, it could be something bigger, like that party that comes up. When that happens you have 2 options: Not going, or knowing right from the start that you’re going to blow your diet. It could also be something that lasts longer, like a holiday where you might stay away from home for days, or even weeks. What would you do in this situation?

Well, if you belong to the majority, the scenario we most expect is the one we call “lost because of 100, might as well lose because of 1000!”. After not resisting that cookie, the guilt feeling is installed, because you broke your diet. That leads to you eating the whole packet. Seen as that party is going to ruin your diet, might as well eat as much as you can and give up, right??

What if we tell you that this doesn’t have to happen? What if we tell you that the fact that you’re so restricted in your diet is exactly what’s making you fail, and that by being flexible with your eating habits you’ll make everything work better?

What if we tell you that scientific studies prove that people who follow a flexible diet (as a pose to those who follow a restricted diet) display a better physique and have greater ease in maintaining their diet in the long run, resulting in many less episodes like the one we just described.

VEJA TAMBÉM: O QUE É A DIETA FLEXÍVEL?