Training W/ Dom, Lindbergh, St. Louis, MO (2025)

04/09/2024

It has started!
Be safe, my friends!!!
lol

01/08/2024

You said you were going to do it. It's 8 days in are you ready to quit?

01/02/2024

The first thing you need to do to achieve any New years resolutions is prepare yourselves mentally.
Setting realistic expectations for yourself.
Then, seek guidance from a professional to prevent you from becoming a St. Patrick's day drop out

11/17/2023

GOALS.
In order to reach your health an fitness goals you gotta show up every day

11/15/2023

10. Celebrating non-scale victories and embracing a healthy mindset
When it comes to embarking on a weight loss or fat loss journey, it's easy to get caught up in the numbers on the scale. However, it's important to remember that weight loss and fat loss are not always synonymous. The scale may not always accurately reflect the progress you're making, and that's where non-scale victories come into play.
Non-scale victories are the smaller, non-quantifiable achievements that often go unnoticed when solely focusing on the number on the scale. These victories can include things like having more energy throughout the day, fitting into clothes more comfortably, feeling stronger and more confident, or even noticing improvements in your overall mood and mental well-being.
Embracing a healthy mindset and celebrating these non-scale victories is crucial in maintaining motivation and staying on track with your goals. By shifting your focus away from the scale, you can begin to appreciate the positive changes happening in your body and overall health.
It's important to remember that weight loss is not always a linear process. There may be times when the number on the scale doesn't budge, or even goes up slightly, despite your efforts. This is where the mirror comes into play.
Rather than solely relying on the scale, use the mirror as a tool to assess your progress. Pay attention to how your body looks and feels, rather than solely focusing on the number. Are your clothes fitting better? Do you notice more definition in certain areas? These are all signs of progress that may not be reflected on the scale.
By celebrating non-scale victories and embracing a healthy mindset, you can shift your focus to overall well-being and long-term success. Remember, weight loss is not just about the numbers - it's about feeling confident, strong, and happy in your own skin.
We hope you found our blog post on the difference between weight loss and fat loss helpful. It's common for people to focus solely on the numbers on the scale when trying to achieve their fitness goals. However, we emphasized the importance of understanding that weight loss does not always equate to fat loss. By prioritizing fat loss through a combination of healthy eating, strength training, and cardiovascular exercise, you can achieve a more sustainable and desirable body composition. Remember, it's not just about the number on the scale, but how you feel and the changes happening within your body. Keep up the great work on your fitness journey!

11/06/2023

9. The impact of nutrition on body composition

When it comes to achieving your desired body composition, nutrition plays a crucial role. Many people focus solely on the number on the scale when measuring their progress, but it's important to understand that weight loss and fat loss are not always synonymous.
While reducing overall body weight can be a goal for some individuals, the ultimate objective for most is to decrease body fat while maintaining or increasing muscle mass. This is where the impact of nutrition becomes paramount.
To effectively change your body composition, it's essential to pay attention to the quality and quantity of the food you consume. A balanced diet that includes lean proteins, healthy fats, complex carbohydrates, and an abundance of fruits and vegetables is key.
Protein, in particular, is crucial for building and maintaining muscle mass. It provides the necessary amino acids for muscle repair and growth, while also contributing to satiety and preventing muscle loss during a calorie deficit.
In addition to protein, healthy fats should not be overlooked. They aid in hormone production, support brain function, and provide a feeling of satiety. Incorporating sources like avocados, nuts, and olive oil into your diet can be beneficial for both fat loss and overall health.
While carbohydrates often get a bad rap, they are an important energy source, especially for those engaged in physical activities. Opting for complex carbohydrates such as whole grains, sweet potatoes, and legumes can provide sustained energy and support your fitness goals.
Lastly, controlling portion sizes and being mindful of calorie intake is crucial. Creating a calorie deficit is often necessary for fat loss, but extreme restriction can lead to muscle loss and metabolic slowdown. It's important to find the right balance that promotes fat loss while maintaining muscle mass.
Remember, the scale may not always accurately reflect your progress, especially if you are simultaneously building muscle while losing fat. Instead, focus on body measurements, how your clothes fit, and how you feel overall.
In conclusion, nutrition plays a vital role in body composition. By prioritizing a well-rounded diet that supports muscle growth, promotes fat loss, and sustains overall health, you can achieve your desired body composition goals and maintain them in the long run.

11/01/2023

8. Strategies for promoting fat loss while maintaining muscle mass
When it comes to achieving your fitness goals, it's not just about losing weight. It's about promoting fat loss while maintaining muscle mass. This is crucial for creating a healthy, toned physique.
To accomplish this, it's important to focus on certain strategies that can help you achieve your desired results. First and foremost, incorporating strength training into your fitness routine is key. This type of exercise helps to build and maintain muscle mass while also boosting your metabolism. Aim for a combination of resistance exercises, such as weightlifting or bodyweight exercises, to target different muscle groups.
In addition to strength training, paying attention to your nutrition is essential. It's important to fuel your body with the right nutrients to support fat loss and muscle maintenance. Focus on consuming lean protein sources, such as chicken, fish, tofu, or beans, which can help repair and build muscle tissue. Incorporate plenty of fruits, vegetables, and whole grains for essential vitamins, minerals, and fiber.
Another strategy to consider is incorporating high-intensity interval training (HIIT) into your workout routine. HIIT workouts involve short bursts of intense exercise followed by brief periods of rest. This type of training has been shown to be effective in promoting fat loss while preserving muscle mass. It also helps to improve cardiovascular fitness and overall endurance.
Furthermore, make sure to prioritize adequate rest and recovery. Your body needs time to repair and rebuild muscle tissue. Aim for 7-8 hours of quality sleep each night to support your fitness goals. Additionally, incorporating rest days into your exercise routine allows for proper recovery and reduces the risk of overtraining.
Lastly, don't forget to stay hydrated. Drinking enough water throughout the day is crucial for overall health and can also support fat loss. Proper hydration helps to optimize bodily functions, aids in digestion, and can even help curb cravings.
Remember, the goal is not just to see a lower number on the scale but to achieve a healthy body composition. By implementing these strategies - incorporating strength training, focusing on nutrition, incorporating HIIT workouts, prioritizing rest and recovery, and staying hydrated - you can promote fat loss while maintaining muscle mass and ultimately achieve a lean, strong physique.

10/23/2023

7. The benefits of focusing on fat loss over weight loss

When it comes to achieving a healthier body, many individuals often fixate on the number on the scale. However, it's important to shift the focus from weight loss to fat loss for long-term health benefits.
One of the key benefits of prioritizing fat loss is the improved overall body composition. Simply losing weight doesn't necessarily mean that you are losing fat. In fact, weight loss can often result in a loss of muscle mass, which can be detrimental to your metabolism and overall strength. By focusing on fat loss, you can specifically target excess fat while preserving and even building muscle mass.
Another advantage of prioritizing fat loss is the improvement in metabolic health. Excess fat, especially around the abdomen, is associated with a higher risk of various health conditions such as heart disease, diabetes, and metabolic syndrome. By reducing body fat, you can lower the risk of these conditions and improve your overall metabolic health.
Furthermore, focusing on fat loss rather than just weight loss can lead to a more sustainable and maintainable lifestyle. Crash diets and extreme weight loss methods may result in quick initial weight loss, but they are often not sustainable in the long run. By adopting healthy habits and strategies that promote fat loss, such as balanced nutrition and regular exercise, you can create a lifestyle that supports long-term success.
Lastly, prioritizing fat loss over weight loss can positively impact your body image and self-esteem. Weight fluctuations on the scale can be discouraging and demotivating, especially if you're not considering other factors like water retention or muscle gain. By focusing on reducing body fat, you can see positive changes in your physique and feel more confident in your own skin.
In summary, shifting the focus from weight loss to fat loss offers numerous benefits. By prioritizing fat loss, you can improve your body composition, enhance metabolic health, create sustainable lifestyle habits, and boost your self-esteem. Remember, it's not just about the number on the scale, but rather about achieving a healthier, leaner, and more confident version of yourself.

10/13/2023

Understand gravity is undefeated.
It is gravity that we struggle against as we rise. We can't win BUT we can not quit!

10/11/2023

6. The role of muscle in fat loss

When it comes to achieving your weight loss goals, it's crucial to understand the role of muscle in fat loss. Many people solely focus on the number on the scale, but this can be misleading and not indicative of true progress.
Muscle plays a significant role in fat loss because it is metabolically active. This means that the more muscle you have, the more calories you burn even at rest. In contrast, fat tissue is less metabolically active, so having a higher percentage of body fat can slow down your overall metabolism.
By incorporating strength training exercises into your fitness routine, you can build and maintain muscle mass. This not only helps to increase your overall metabolism but also contributes to the fat-burning process. As you build more muscle, your body becomes more efficient at burning calories, even during periods of inactivity.
Additionally, gaining muscle can lead to a more toned and sculpted appearance. It can help shape your body and create a leaner physique. While the number on the scale may not change significantly, you may notice a decrease in inches as your body composition shifts towards more muscle and less fat.
It's important to remember that muscle weighs more than fat. So, as you gain muscle and lose fat, you may not see a significant decrease in your overall weight. This is why relying solely on the scale can be misleading. Instead, focus on how your clothes fit, how you feel, and how your body composition is changing.
In conclusion, incorporating strength training exercises into your routine is crucial for fat loss. By building and maintaining muscle mass, you can increase your metabolism, burn more calories, and achieve a leaner and more toned physique. So, don't be discouraged if the number on the scale doesn't change drastically %u2013 it's the overall body composition and fat loss that truly matters.

10/04/2023

5. How to measure body fat percentage accurately
Accurately measuring body fat percentage is essential when it comes to understanding your progress in fat loss. While stepping on the scale can give you an overall idea of weight loss, it doesn't provide a complete picture. Body fat percentage, on the other hand, tells you how much of your weight is made up of fat versus muscle and other tissues.
There are several methods available to measure body fat percentage accurately. One of the most common methods is using body fat calipers. These calipers measure the thickness of your skinfold at specific points on your body, and then calculate your body fat percentage based on those measurements. This method is relatively inexpensive and can be done at home, but it does require some practice and precision to get accurate results.
Another popular method is bioelectrical impedance analysis (BIA). This involves using a device that sends a low-level electrical current through your body and measures the resistance to determine your body fat percentage. BIA devices are often found in gyms or can be purchased for home use. While this method is convenient, it may not be as accurate as other methods and can be affected by factors such as hydration levels.
Dual-energy X-ray absorptiometry (DXA) is considered the gold standard for measuring body composition. This method uses low-dose X-rays to analyze the distribution of fat, muscle, and bone in your body. DXA scans are typically done in specialized clinics or medical facilities and provide highly accurate results. However, they can be expensive and may not be easily accessible for everyone.
It's important to note that body fat percentage measurements can vary depending on the method used and other factors such as hydration levels and time of day. Therefore, it's recommended to use the same method consistently and under similar conditions for accurate tracking of changes in body fat percentage over time.
In conclusion, accurately measuring body fat percentage is crucial when it comes to tracking fat loss progress. Whether you choose to use body fat calipers, BIA devices, or opt for a DXA scan, finding a method that works for you and using it consistently will help you better understand your body composition and make informed decisions on your fitness journey.

09/25/2023

4. The importance of losing fat, not just weight
When it comes to achieving a healthier body, it's crucial to shift the focus from simply losing weight to losing fat. Many people mistakenly believe that weight loss and fat loss are synonymous, but they are actually two distinct concepts.
Weight loss refers to a decrease in overall body weight, which can be influenced by various factors such as water retention, muscle loss, or even the elimination of waste. On the other hand, fat loss specifically targets reducing the amount of stored fat in the body while maintaining or even increasing muscle mass.
Understanding the importance of losing fat, not just weight, is key to achieving long-term, sustainable results. While shedding pounds on the scale may initially seem like a positive outcome, it doesn't necessarily reflect a healthier body composition.
Losing fat, on the other hand, has numerous benefits. Firstly, reducing excess fat can improve overall health by decreasing the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Additionally, losing fat can enhance physical appearance, boost self-confidence, and improve overall body shape and definition.
Unlike weight loss, which can often result in muscle loss and a slowed metabolism, focusing on fat loss helps preserve and even build lean muscle mass. This is crucial because muscles play a key role in increasing metabolism, burning calories, and maintaining a healthy weight in the long run.
To effectively prioritize fat loss over weight loss, it's important to adopt a comprehensive approach that includes a balanced, nutrient-rich diet, regular physical activity, and strength training exercises. This combination will help maximize fat burning while preserving muscle mass and promoting overall health.
Remember, the scale is not the ultimate measure of progress. Instead, pay attention to how your clothes fit, how you feel, and the changes you see in your body composition. By prioritizing fat loss, you can achieve a healthier, more sustainable transformation that goes beyond mere numbers on the scale.

09/22/2023

3. Understanding body composition

When it comes to the topic of weight loss and fat loss, understanding body composition is crucial. Many people solely rely on the number they see on the scale to gauge their progress, but this can be misleading.
Body composition refers to the ratio of fat, muscle, water, and other tissues in your body. Weight loss, on the other hand, simply refers to the reduction in overall body weight. While weight loss may seem like the ultimate goal, it's important to recognize that not all weight loss is equal.
Losing weight doesn't automatically mean you're losing fat. In fact, it's possible to lose weight while actually gaining fat, especially if you're not paying attention to your body composition. This is where the scale can be deceiving. It doesn't distinguish between fat loss and muscle loss.
Muscle is more dense than fat, which means that even if you lose fat and gain muscle, the number on the scale may not change significantly. However, this doesn't mean you're not making progress. In fact, losing fat and gaining muscle can lead to a more toned and lean physique, even if the scale doesn't budge.
To truly understand your progress, it's important to consider other measurements of body composition such as body fat percentage, waist circumference, and even how your clothes fit. These indicators can provide a more accurate representation of your body composition changes and overall health.
By focusing on improving your body composition rather than solely fixating on the number on the scale, you can achieve long-lasting results and a healthier, more balanced physique. So, next time you step on the scale, remember that it's just one piece of the puzzle and not the sole determinant of your progress.

09/19/2023

2. Why the scale can be misleading
When it comes to tracking progress in your health and fitness journey, many people turn to the scale as a measure of success. However, relying solely on the number on the scale can be misleading and may not accurately reflect your true progress.
The scale measures your total body weight, which includes not only fat but also muscle, bones, organs, and water weight. This means that fluctuations in your weight can be influenced by various factors such as hydration levels, menstrual cycles, and even the time of day you weigh yourself.
For example, if you've been working hard to build muscle through strength training, you may notice an increase in your weight on the scale. This doesn't mean you're gaining fat, but rather you're gaining lean muscle mass, which is a positive outcome of your fitness efforts. Muscle is denser than fat, so even though you may be losing fat, the number on the scale might not change significantly.
On the other hand, if you're solely focused on losing weight without considering body composition, you may be losing both fat and muscle. This can lead to a decrease in the number on the scale, but it's not necessarily a healthy or sustainable approach. Losing muscle mass can slow down your metabolism and make it harder to maintain weight loss in the long run.
It's important to remember that weight loss is not the same as fat loss. The scale can't differentiate between the two, which is why it's crucial to look beyond the numbers and consider other indicators of progress. Pay attention to how your clothes fit, take body measurements, and monitor changes in your energy levels and overall well-being.
In conclusion, while the scale can be a useful tool to track progress, it should not be the sole determinant of your success. Focus on overall body composition, fat loss, and building lean muscle mass rather than getting fixated on a specific number. Remember, health and fitness is a journey, and true progress goes beyond what the scale tells you.

09/18/2023

The Scale vs. The Mirror: Understanding Weight Loss vs. Fat Loss

Weight loss and fat loss are two terms that are often used interchangeably, but they are not the same thing. When you step on a scale, the number that you see is not a true reflection of your overall health. In fact, it's possible to lose weight but not lose any fat. On the other hand, it's also possible to lose fat but not see a change in the number on the scale. This can be confusing and frustrating, especially for those who are trying to improve their health and fitness. At this time, we will explore the difference between weight loss and fat loss, and help you understand why the mirror is often a better indicator of progress than the scale. We will also provide tips and strategies for achieving healthy and sustainable fat loss, so that you can achieve your goals and feel confident in your body. We will cover the difference between weight loss and fat loss and why the scale can be misleading.

1. The difference between weight loss and fat loss

When it comes to fitness goals, many people use the terms "weight loss" and "fat loss" interchangeably. However, there is a fundamental difference between the two that is important to understand in order to achieve your desired results.
Weight loss refers to a decrease in overall body weight, which can include a variety of factors such as water weight, muscle mass, and even bone density. It is important to note that not all weight loss is necessarily a positive outcome, as losing muscle mass or water weight can have negative effects on your overall health and well-being.
On the other hand, fat loss specifically targets the reduction of body fat while preserving or even increasing lean muscle mass. This is the type of loss that most individuals aspire to achieve, as it not only improves aesthetics but also promotes better overall health.
Understanding the difference between weight loss and fat loss is crucial because relying solely on the scale to measure progress can be misleading. For example, someone may see a decrease in overall weight but still have a high percentage of body fat, indicating that they have lost valuable muscle mass.
To accurately track fat loss progress, it is important to incorporate other measurements such as body fat percentage, waist circumference, and even progress photos. These metrics provide a more comprehensive view of your body composition and can help you determine whether you are effectively losing fat or simply shedding weight.
Ultimately, the goal should be to focus on fat loss rather than just weight loss. This can be achieved through a combination of regular exercise, a balanced and nutritious diet, and incorporating strength training to build and maintain lean muscle mass. By prioritizing fat loss, you can achieve a healthier and more sustainable transformation that goes beyond the number on the scale.

09/18/2023

No matter how many conversations we have about weight loss it comes down to a few questions. What is your goal?
Is this a HEALthy goal? What is your food intake vs nutrient intake.
Now, are you feeding your goals?

09/18/2023

Never forget
U R A 1 of 1
Love yourself
Be yourself

09/15/2023

Guess who's back with some s**t I verified! The importance of hydration. Especially while your healing.
DRINK CLEAN H20

Training W/ Dom

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