weight loss or fat loss?

Weight Loss vs. Fat Loss

Are Weight Loss and Fat Loss the same thing?

weight loss or fat loss?

Which one is healthier for you?

Which one is easier?

People tend to use these phrases interchangeably even though fat loss is very different than weight loss. I have to admit I even use both terms. In my defense, I use them because the public tends to see them as the same thing.

But they aren’t and here is why.

Let’s take a set of identical twins who weigh 180 pounds each and have 40% body fat. Both of these ladies would like to lose 30 pounds.

Twin #1 decides on a nutrition program that promotes weight loss.

Twin #2 decides to try a program that promotes fat loss through healthy eating and working out with weights.

Disclaimer: I have been doing these charts for over 13 years now. The charts you are going to see represent best case scenarios for each woman.

The vitals

At 180 pounds and 30% body fat both twins start out with 72 pounds of fat and 108 pounds of muscle.

180 x .30 = 72 pounds of fat.

180 – 72 = 108 pounds of muscle.

Technically the 108 pounds are made up of muscle, tissue, blood bones etc…but since those variables won’t change much, we will just call it muscle.)

Both women are dedicated to their programs and work hard. In the fitness industry, the one thing we all actually agree on is that a person can safely lose two pounds a week. After 12 weeks both women have stuck to their programs and now have lost weight.

So who did the better job of things? Trick question?

Weight loss

Twin #1 was after weight loss. She now weighs 158 pounds.

weight loss

So why is she still at 38% body fat?

Twin #1 has lost 24 pounds but only 11 pounds of fat.

This is very typical of what happens when you go on a low calorie diet. In addition to losing fat, you lose muscle. Really what has happened to Twin #1 is that she has shrunk herself but stayed at about the same body fat level. There are a couple problems here.

  1. Her height to weight measurement has gotten better but she is still overweight bordering on obese.
  2. Muscles help burn calories. By losing muscle she is automatically lowering her metabolism. If metabolism is the measure of how fast you burn calories, she has slowed her system down. This will make it very easy for her to gain her weight back as soon as she stops her diet.

Yes, she weighs less but is she really healthier?

Fat Loss

Twin #2 combined sensible eating with a weight training program and lost 22 pounds of fat and 17 pounds off the scale.

fat loss

Twin #2 is now at 30% body fat. She was able to successfully burn fat while keeping muscle mass.

Key Points

1. When I train women, there is an initial gain of 4-7 pounds of muscle. It isn’t new muscle, you are just toning up what you have. Guys can expect to gain 5-10 pounds in a few weeks. The nice thing is that the muscle gain is offset by the fat loss. If you start lifting weights, you will not turn into the Hulk. I promise!

2. Any time you can keep muscle and burn fat, you know your diet is spot on. This also means you are also getting stronger, leaner and healthier.

3. Twin #2 has increased her metabolism by keeping her muscle mass. By doing so, those cheat days or cheat meals won’t have as big an effect on her as they will on Twin #1.

So to sums things up:

Weight loss is a temporary thing. This is why most dieters will end up weighing more than when they started. When you burn both fat and muscle, you slow your metabolism down and make future weight loss that much harder. This is not a lifestyle, this is a quick fix way of thinking that has serious emotional consequences.

Fat loss is a lifestyle choice. Once you get the hang of it, it is very easy to maintain and you actually feel like you have control over your body. You will look healthier and feel better.

My job as your coach is to show you the difference between constructive and destructive ways of eating. My clients want to learn how to repair and take care of their bodies and that is what M Factor Fitness is all about. Through weight training, corrective exercise and nutrition coaching, you can learn to shape and control how you look for the long-term.

If this sounds interesting to you, please take a moment and fill out my consultation form. It is a free, no-0bligation phone call or visit where we can sit down and talk about yoru goals and how to best achieve them.

Free 30 minute Consult to See if this is right for you!

Don't feed fear

Donuts vs Exercise: Do you Really Need to Worry About This?

Read Between the Lines

When you see this sign, know that I am going to try and change the way you view food and nutrition.

Not in the traditional sense of making you feel guilty or ashamed of your eating habits but as a way to free yourself from guilt. Nutritionists study the science of food and are very good about telling you what to eat and what not to. They speak in terms of fact and logic. This would be fine if we were robots and could just re-program our brains.

But it never works like that, does it? we are emotional creatures and a majority of our decisions are based on emotion not fact.

Whether that is good or bad doesn’t really matter. That is what we do. There may not be anything in our lives as emotionally charged as food. It works on all five senses, comforts, nourishes, brings back memories…you name it. Food works on many levels of our consciousness at once. So if we can’t separate emotion from food, we need to re-frame our attitude towards it.

So kindly take a look at this infographic.

donuts vs exercise

You may have seen these on social media. What does it really mean? That is a trick question because it is going to mean different things to different people.

What popped into your head first?

“I could really use a donut and coffee about now!”

“I can’t believe I ate a couple of donuts the other day.”

“That is a lot of exercise!”

“Why does everything that tastes good have so many calories.”

For most people, this infographic will have a negative connotation. Donut=bad.

So let me ask you, is this true?

Could you in fact eat donuts and drink lattes and lose weight?

Most nutritionists would say no, I say yes.

A quick overview of my philosophy on food before we get into the science.

My job as your nutrition coach is to help you either gain or lose weight. My real goal is to help change your perception of food so you can stay at the weight you want for the long term and still enjoy your favorite foods. Why? because it doesn’t work the other way. What would happen if I tell you that in order to lose 50 pounds you will never eat another donut? You may agree at first and you may have the willpower to avoid donuts…for a while. And I say for a while because you are using willpower as your fuel source. Willpower is a precious commodity. We don’t have a lot of it and when it runs out, you break down and binge. Everyone has a breaking point.

So the idea is not to base your eating around willpower. Instead, change your view on food and eliminate guilt.

The Science

Dieting Composition

Thanks to the nice people at RP for this graphic.


This is a chart that 99% of nutritionists would agree with. It shows that 80% of your success will be based on portion sizes and combination of fats/proteins and carbs.

50% will be based on calories. So let’s take a look at a 150 pound women.

Caloric needs

This is a general estimate of calories based on a simple formula.

150 pounds x 10= 1,500 calories a day with no activity.

1,500 calories x an activity factor of 1.3 = 1,950.

What does this mean?

A women weighing 150 pounds who is moderately active can consume 1,950 calories a day and not gain or lose weight. The only asterisk I am going to put on this is for people that are yo-yo-dieters. Chances are your metabolism is way off from starving yourself. But once you start eating enough food again, you will find these figures are pretty accurate.


Add in an hour of working out and you will have burned 500 calories, give or take.

  • I burn 180-200 calories a mile running. I am also a big guy. You will burn less so maybe 140-150 will be a more accurate number. Run 3 miles and you are close to 500 calories.
  • Working out with weights will give you 400-500 calories in 45 minutes if you minimize breaks.
  • High intensity weight circuit training will be in the range of 600-800 for 45 minutes.


If you add in exercise, a 150 pound woman could eat close to 2,000 calories a day and actually lose weight.

2,000 calories – 500 from exercise= 500 calorie deficit.

That is the healthy way to lose weight and get healthy at the same time.

Back to the donuts

donuts vs exercise

You could eat the donut and drink the latte and still have 1,600 calories for the day and lose weight.

So if you can accept the fact that you can eat 2,000 calories, exercise and lose fat at the same time (if not please re-read the above or email me), then this infographic looks a little different, doesn’t it?

That being said, the rest of your meals need to be more nutritionally sound. There have been studies where people have eaten nothing but junk food and lost weight because they paid attention to portion size but I would never advocate that. The idea is to eat clean but you can have the occasionally treat.

Hopefully your mind is blown because this changes everything.

We go from a negative view of food to a positive one.

If I tell you, as your coach, you can’t eat a donut, what food pops in your head? Donuts? Guilt? Sadness? A test of willpower?

Please don’t live that way and please don’t let these fear mongers make you feel bad about yourself.

M Factor Fitness is all about re-framing how you view food and exercise and integrating them into your life.

It is about making you feel good about yourself and making change.

You don’t have to make drastic changes but you will have to put in the work.

If this sounds interesting to you, call me or fill out my consult form for a free 30 minute chat.

weight loss

The Most Important Weight Loss Tip you will ever get.

The most important, overlooked, never talked about weight loss tip is probably something you never thought about.

easy weight loss


There are a lot of articles of weight loss focusing on doing certain things.

  • Eat clean
  • Drink more water.
  • Exercise more
  • blah,blah,blah.

I am not putting down those tips because they are all part of the solution but they don’t get to the heart of the issue.

Most eating and diet plans will work. Why then, do most people fail to to lose weight?

You can’t stay on it.

Pretty simple but that is not the tip I have for you.

The tip is to align your eating with your personality type.

There is a great book called, “Better than Before: What I learned about Making and Breaking Habits” by Gretchen Rubin, that explores why we have trouble making habits that stick. It is a great book and I highly recommend you read it. Her premise is that you are born with a set personality that fall into four categories. We are all belong to at least one of the groups. So if your personality is set at a young age, it doesn’t make sense to try and be someone you aren’t nor does it make sense to try and do something that doesn’t line up with your personality. Trying to force a habit through sheer willpower is doomed for failure and will make your life miserable in the process. It doesn’t have to be that way.

Stay with me here.

All or Nothing versus Moderators.

Given a habit, you will be one or another.

All or nothing people have to be 100% in to achieve their goal. For example, the ex-smoker that knows if he/she has a cigarette they won’t be able to stop. So for them, total 100% abstinence from smoking is the only way they can be successful. My Mom is like that.

Moderators have a different approach. Being told they can never do something again fires off their sense of rebellion. They want the freedom of indulging every once in a while because they can do that without going overboard. Using the previous example, they may have a cigarette every once in a while but it isn’t a big deal.

Here is where it can get tricky. You can be an “All or Nothing” for one habit and a “Moderator” for another.

Here is an example from my life. You can apply this to weight loss.

Cardio- an example of  All or Nothing.

Arvade half-marathon



I don’t mind doing cardio, in fact I like it when I do it. However, it never seems to be a priority for me. In the past I had a schedule of running 3-4 days a week and I failed miserably at it. Something would always come up and I put it off. Not good, especially if you are getting ready to do some long and ugly races life the half-marathon in the picture.

I had to finally admit I was not a “moderator” when it comes to running. I am an “all or nothing”. So I created the 100 day Cardio Challenge for myself, which I am at day 99 of this writing.

Wasn’t that hard to do? Not really.

I set a baseline of a minimum of 30 minutes of cardio a day either running, on a treadmill, elliptical or bike.

I asked myself if that was doable and I thought it was. That is really all there is to it.

  1. Is this in your personality to commit to doing something every day?
  2. Don’t worry about the maximum requirements but are the minimum requirements doable?

If you can honestly say yes to both of these questions, you are good to go.

Did I ever not feel like doing it? Yes, but it would have been embarrassing to me to break the streak after a week or two. Once you get in the 40’s and up you have to ask yourself, “Am I really going to skip a day because I feel a little tired? If I don’t do this, how will I feel about myself in the morning?”

By the way, that is a great question to always ask yourself.

“If I don’t do this, how will I feel about myself in the morning?”

So in 99 days I have lost 15 pounds without intending to, Shaved 1:15 off my fastest mile time and am in the best cardio shape of my life. Not bragging, just saying this works.

The Elimination Diet- an example of moderation

weight loss tip


I have some allergies to food I didn’t know about that were causing massive inflammation in my body. So to get the inflammation under control, you do what is called an elimination diet which means you cut out all the food you like to eat for 6-8 weeks to heal the body.

In my case I have to eliminate:

  • Dairy (milk, cheese…)
  • Gluten (anything with wheat in it)
  • Legumes (beans, peanuts etc…)

Any this is a very hard way for some people to eat, including me. If you tell me I will never be able to eat a donut again, something in the back of my brain starts to rebel will sabotage the process. I know myself. Don’t tell me what to do. In talking with the Doctor, I asked if pretty good would be good enough. Say 90% compliance. He was okay with that and that was the key for me.

I don’t have to be 100%, I just have to be pretty good. My brain likes that idea.

I have given myself the freedom to go off plan every once in a while because I know I can limit the damage. If I am craving a jelly donut, I am 100 % sure I can eat 1 or 2 and not end up eating 6 or 8. Good enough.

Funny enough, I have been testing this out and I really am not craving those things anymore.

I have been on this diet for 2 weeks and have come to a couple realizations.

  1. Most of the time “that food” doesn’t taste all that great anyway.
  2. If I can smell it, sometimes that is good enough.

Here is an example, we are at this sports bar and I can’t find anything remotely gluten-free on the menu I want to eat. So I order a cheeseburger. Why not, I have been good all week. So the cheeseburger comes and I look at it. I smell the bun which has gluten. Not that great of a bun. Not that fresh and not really toasted right. Basically a very mediocre bun. Do I really want to eat that? Is this average,bland bun going to give me anything of value?

Nah, so I take it off and throw it to the side. Once the bun comes off, the cheese looks gross, so it comes off. Now I have a meal that fits the guidelines and I don’t feel deprived. Moral victory.

Bottom line on weight loss

The point is, I value having a choice in some areas of my life and I like not having a choice in others.

Figure out how to make the habit fit your personality and you have a greater chance of success.

Try and change your personality to make a habit work and you are doomed.

If you need a little help with this stuff, I offer online and in home personal training and coaching. Click here for more information or fill out the form below.



Can You Drop Fat and Build Muscle at the Same Time?

Can you drop fat and build muscle at the same time?

Drop fat and build Muscle

“Hey Coach Mike,  I’m an currently working out 5 day a week. I am at 31 % body fat. I want cut it down to 15 % while maintaining the body weight. Can you please help to chalk out a good work out plan. Thanks”

This is a classic question. If I understand your question, you want to replace body fat with muscle. The old “Drop fat and build muscle at the same time” conundrum.

Just in case you are wondering…”Can fat turn into muscle? Can muscle turn into fat?”


Let’s look at the numbers.

I don’t know how much you weigh but let’s assume you weigh 200 pounds. At 31% body fat you have 62 pounds of fat and 138 pounds of muscle. Note: when I say muscle I am referring to muscle, blood, bones and everything else that isn’t fat. We can do this because the only variable that will change is muscle. Blood volume, bone weight etc…will stay consistent for the most part.

If you want to stay the same weight and go down to 15% body fat, then you would be at 30 pounds of fat and 170 pounds muscle.

What you are looking at is gaining 32 pounds of muscle while losing 32 pounds of fat.

So the big question here is your time frame.

The good news about fat loss.

You can keep the same level of muscle and easily lose 2 pounds of fat per week. You could achieve that in about 16 weeks.

The bad news about muscle gain.

The harder part of this equation is putting on 32 pounds of muscle. Unless you are really gifted this could take 3 plus years at best. This also depends on your body type, joint size and family history. Any of which could be a deal breaker. It took me over a decade to gain 100 pounds but I was going from painfully skinny to average to bigger than average.

Don’t get discouraged, it can be done and people are doing it all it time. But that is the key. It takes time.

Building muscle is challenging.

For muscles to grow you need to do the big 4 consistently.

  • Break down muscle tissue with hard workouts.
  • Get enough recovery time.
  • Eat a surplus of calories to build muscle
  • Eat enough protein throughout the day and night to foster muscle growth.

Maximizing dropping fat and building muscle at the same time is a tricky balancing act. Usually you can’t do both nearly as well as doing one at a time. Most people who are successful at putting on muscle won’t worry too much with body fat levels. But…

Here’s the big secret.

If you follow the big 4 rules consistently, you will drop body fat without thinking about it. I am making the assumption that you are taking in quality calories not junky ones.

The good news about muscle gains

The more you get into this, the more you will know your body and be able to optimize the big four. Learn what works for you and stay with it.

How do you measure progress?

If you are serious about this, you will get an electronic body fat tester. They run around $30 on Amazon and allow you to get a much more accurate body fat reading that scales or hand held sensors that send electric impulses. If you know your weight and body fat, then you can track pounds of fat and pounds of muscle.

Or you can do it the old fashioned way and see how your clothes fit. Tight around the legs and chest? Good. Tight around the waist? Bad.

The really good news.

  • As you drop fat, you will look better because the muscles you have will start to pop out.
  • A little muscle goes a long way in changing your appearance.
  • More muscle means a faster metabolism so you will burn more calories at rest.

The other factor here is over-training. I am going to give you an ambitious schedule. You may not be able to handle the amount of volume. If so, no problem.

Take another day off or cut down on the volume.

Go to the gym 2 on and 1 off. So for every 2 days you workout, take 1 day off. Concentrate on Chest, Back, Shoulders and Legs. Arms will be done at the end of the workout.

Sample Workout Schedule

Day 1:

Bench Press 5 sets of 5–12 reps

Military or shoulder press with dumbbells 5 sets of 6–12 reps

Laterals with dumbbells 3 sets 8–12

Skull crushers with dumbbells 3 sets 8–12

Bicep curls 3 sets 8–12 reps

Day 2

Squats 5 sets 5–12 reps

Pull-ups 5 sets as many as you can or at least 25

Barbell or 1 arm rows 3 sets of 8–12

Straight legged deadlift 3 sets 6–8

Day 3 off

Day 4

Dumbbell bench press or incline press 5 sets of 8–12

Arnold presses 5 sets of 8–12

Front raises 3 sets of 8–12

Rear dips 3 sets as many as you can

Dumbbell curls 3 sets 8–12 reps

Day 5

Lunges 5 sets of 15–25

Rows 5 sets of 8–12

Pull-ups 3 sets as many as you can do or at least 25

Stiff legged deadlifts 3 sets of 6–8

Calf raises.

Throw in planks, hanging leg raises and reverse crunches for core work 6 days a week.

Day 6


Day 7

Work on weak areas with a short workout.

What about Cardio?

Here is where things get a little controversial.

If you really want to lose fat right now.

Spend at least 30 minutes 5–6 times a week doing long slow cardio. This means keeping your heart rate around 115–130 bpm. I know a lot of people will disagree with this but it is a proven way to burn fat and keep muscle.

An Alternative

If you don’t want to do that, consider high intensity interval training 4 days a week at a place like Crossfit and see if that works.

Both ways will get you where you want to be. It will just take time and patience.

Hey Mike, what about nutrition?

If you are at 31% body fat, you need to clean up your diet. Eat clean and emphasize protein each meal. That is the easy answer and in reality, don’t overload yourself at once. Everyone knows how to eat clean.

  • No soda or diet soda.
  • Cut out sugary drinks.
  • No fried food.
  • No fast food.
  • Don’t rely on restaurants to help you. Make your own food and eat it.

I hope this helps.

If you need some coaching…

You can always join my online training for the crazy low price of $10/month.

Online and Mobile Personal Training

Click here for more information.


Calories 101: Can you lose weight counting calories?

Calories are the theme for podcast #140.

It is timely because this is February 28th. I have a funny feeling that a number of people who had great expectations for losing weight this year have given up.

Don’t give up. Just try a different approach.

Why should I listen to you about nutrition?

  • I have certifications out the wazoo for this very subject.
  • I have a solid track record with my clients for weight loss.
  • I am not trying to sell you anything.

Here is a brief summary of the podcast.

I would love to have you as a subscriber on Itunes. You can find me here at https://itunes.apple.com/us/podcast/m-factor-fitness-funkcast/id736197825?mt=2

Is a calorie a calorie?

a bunch of calories!

Yes, there have been many studies that prove, at least for weight loss a calorie is a calorie. A number of studies have people losing weight eating anything from McDonalds to Doritos and losing weight. The key is that they measured portions.

When is a calorie not a calorie?

Even though you can lose weight by eating junk food, you will pay a price in the end. Junk calories have little to no nutritional value.

Who should count calories?

I think everyone should get a good idea of how much they should be eating. Don’t go down that rabbit hole of tracking everything you eat. Personally, I would rather get poked in the eye with a sharp stick than write down everything I eat. I just don’t have the temperament.

Can you accurately measure how much you should eat?

Please don’t ask me exactly how much you should eat. There are way too many variables. Instead, get the big picture and get close. In the calorie game pretty good is good enough.

How do you figure out caloric intake?

Here is an easy formula I learned a long time ago. It is more accurate than a lot of the software out there.


Weight– how much you weigh.

RMR– resting metabolic rate. How many calories you burn without moving.

Activity Factor- How many calories you burn per day moving around. Be safe and use 1.3.

Workout calories– how many calories you burn working out.

See, I told you this would be easy.

Women’s formula for daily caloric intake.

Your weight x 10. Example 150 x 10= 1500 calories per day RMR

Add in your activity factor which is almost always 1.3. 1500 x 1.3= 1950 calories.

Figure out approximately how many calories you burn exercising per week.

4 workouts at 400 calories= 1600 calories per week or 228 per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 2178 calories.

Men’s Formula for daily caloric intake.

These are my numbers. Last body fat test I was at 11%.

Your weight x 11. Example 245 x 11= 2695 calories per day RMR

Add in your activity factor which is almost always 1.3. 2695 x 1.3= 3503 calories.

Figure out approximately how many calories you burn exercising per week.

Running 20 miles per week at 180 calories per mile = 3,600

4 workouts at 500 calories= 2,000 calories per week.

Add both together and you get 5,600 calories /7= 800 calories per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 4303 calories per day.

What do these numbers mean?

Eat that many calories and you will stay the same weight.

Eat 300 more calories pr day to gain weight.

Eat 300 less calories to lose weight.

If you have any of the following symptoms:

  • Trouble losing weight.
  • Trouble sleeping.
  • Irritability.
  • Poor memory
  • Constantly sick

There may be a very easy cure for you. Eat more.

If all this is too much of a bother, just go with this.

Eating Plan for Women

Eating Plan for Women



























Eating Plan For Men

Eating Plan for Men

I am Skinny and want to Gain Weight

I am Skinny and Want to Gain weight. What Do I Do?

I don’t have access to weights, but I’m looking to gain muscle.

Michael Medvig


People who want to lose weight don’t understand how painful it can be to be skinny and want to gain weight.

This was a question I answered on Quora.

It hits home for me because I started out as a weak skinny kid. 6′0 and 140 pounds.

Did I mention I had asthma and basically stayed inside and watched TV all day? (Video games weren’t around back then. I know, I am old.)

I really want to help, so let me give you some golden rules to follow.

These are the rules I used to gain over 100 pounds of muscle. It took me a long time to do it and I made almost every mistake in the world…but I did it.

And you can too. Just be patient and work smart.


The skinny person trying to gain weight has a two-fold problem.

  1. Adding muscle.
  2. Keeping the muscle.

This is how I gained muscle and kept it. 

The Golden Rules of weight Gain.

  • Eat as much as possible. You probably have a crazy high metabolism and if your body isn’t getting enough calories in, your body won’t have enough energy to create muscle.
  • Eat as much protein as possible. Muscles need protein to rebuild. If you can’t get access to a lot of protein (meat, fish, eggs, protein powder, protein bars, nuts etc..) take some branch chain amino acids (BCAA’s).
  • This is a project that is going to take time. Be patient. Work to keep every pound you gain.
  • Sleep as much as you can.
  • Cut out the cardio. Save your energy for building muscle.
  • Most supplements will be a waste of time and money for you. The ones to look at are actually the cheapest. Look at creatine, BCAA’s and protein powder.
  • 100 reps of anything will not build muscle. If you are using bodyweight exercises, try and make the exercise hard to keep the reps between 5–15. Anything more and you are building musclular endurance not size. The only exception to that is legs. Legs will respond to both high rep and low rep training.
  • Forget about a six pack. Getting ripped and getting bigger are two separate things. Focus on one at a time. Trying to do both at once means you will get half-assed results. (pardon my language)
  • Concentrate on the big muscle groups like legs, back and chest. Work those hard and everything else will fall in line.
  • Playgrounds are actually great places to work out. Generally you can find some bars to do pull-ups, dips and upside down rows. Combine that with some squats, lunges and planks and you have a great workout.
  • Try working out 45 minutes 3 days a week and see what happens. The biggest mistake I see with skinny people is that it is very easy to overtrain.
  • Take time between sets. Don’t rush and concentrate on form.
  • Get to the gym whenever you can.

Advanced tip.

There are always heavy things lying around a yard or house. I regularly use a log, rocks and a Home Depot Buckets filled with sand and rocks. Learning how to pick up and carry stuff around the yard will build muscle and tremendous functional strength. Just make sure your technique is tight.

Caution: Blatant plug for my online training coming up.

If you are interested, I do offer online training. Click here for details.

Why Meal Plans Suck and What You Can Do About It.

I can’t help but cringe every time I see a diet or meal plan being advertised.

Here I go on another rant but I can’t help it. We are heading into a season where marketers will do their best to plump you up only to turn around and sell you a solution to de-plump you.

Isn’t that something!

Call it what you want, a metabolic center, a diet center, weight loss .. it doesn’t really matter. The common denominator is they confirm that you need to lose weight, sell you an expensive meal plan and an even more expensive cart full of vitamins, supplements, detox B.S. that you “need” to take to make the diet more effective.

“Well, you can get results with the meal plan alone but if you are really serious you need to take these over-priced supplements, herbs and whatever other crap we think we can sell you. You are serious about making a change aren’t you?”

We have been conditioned to “make a new start” by throwing out food and coming home with bags of ultra healthy food and an armful of vitamins.

But does this really work?

Not really. A lot of my clients ask me for meal plans and I could easily get some software and print out a grocery list. In fact I used to do that for free. I would print out a 20 page menu with grocery shopping lists, nutritional values and recipes. While everyone was impressed, not one person used it. And it was not because they were lazy. It just got too complicated.

 The fitness industry knows that slick marketing that promotes the easy solution will always sell.

I always joke that fitness coaches are never the first choice for someone wanting to get back in shape. My clients usually try all kinds of silly crap before they realize they need a professional. Listen, I hear you. I will do everything I can to fix a plumbing issue before calling a plumber.

So since you are reading the rantings of a professional trainer, let me share this with you.

In my opinion there are only three parts of any meal planning system that bring results.

  1. Portion Control

  2. The elimination of processed foods.

  3. More protein.

That is it. All the rest is pure profit dressed up as cutting edge science. All the vitamins and supplements in the world may get you a 5%-10% increase in results. But 80% of your budget will be spent chasing that 5% to 10%.

The exception to the rule would be the high end athlete that has the money and time to control all the variables that go into the process of preparing for an event.

Example: A Bodybuilding who needs to drop to 4% body fat for the day of the show.

Example: An elite marathoner trying to fuel up for the big race.

These are trained athletes who are in tune with their body to a high degree and an investment in

The rest of us can relax because we are nowhere near that level. Myself included.

Here is an easy chart to help you.

I won’t charge you for it but if you feel the need to pay, please make a donation to your favorite charity on my behalf.

For Women

For Women

For Men

For Men

As a coach with Precision Nutrition, I am happy to share this with you.

So let me lay another fitness nugget on you.

Fat loss should be a by-product of your training not the main goal.

Check out this story. A while back I decided to do some networking with some diet centers. It seemed like a good pairing. Clients are getting their nutrition taken care of so let me help them with exercise and fixing any muscle/joint pains. Seems like a good idea, right?

All the places I went to informed me that you don’t have to work out to get results with their system. Huh?

That is why most people are doomed to failure.

Spend a bunch of money, stay with their system as long as you can until you quit.

Gain all the weight back and blame yourself for failing.

The real truth is that they set you up for failure. Either your liver will give out from taking all those pills or your bank account will.

So enough of those clowns, let’s talk about how to get the odds in your favor.

Let me say this again, Fat loss is a result of you getting in better shape.

This is very different than what most people believe.

You don’t lose fat and get in better shape.

Do you see the difference? These are the same people who say, ” let me lose 10 pounds and I will start running again.”

No no no no no no!

This is like looking at your empty fireplace and saying “give me some heat and then I will throw some logs on you”.

If you optimize your body, body fat will fall off without you thinking about it.

Wouldn’t that be a nice change?

If you are ready to work and put in the time you can change your life.

This is what M Factor Training is all about.

My clients get strong, lean and learn how to fit nutrition into their lifestyle. Let’s face it, that is the only way you are going to be happy with yourself. Here is another strange (to me) concept. Someone who has to starve themselves to lose 10 pounds. He/she will never feel happy because they know the moment they lose their discipline the weight will come back. Counting calories, passing up on dessert and making other terrible sacrifices like not going to happy hour is no way to live. Again, just my opinion.

Whether you are an in home client or someone who has joined my online training program, (ridiculously cheap at $10/month), I will teach you theM Factor way of getting in shape.

Most people don’t mind working hard if they see the results.

If you agree with this, you are a good fit for my coaching.

Here are the steps to getting back in shape. You can’t skip any of them.

  1. Fix existing injuries, imbalances. If you don’t, you will never be able to train consistently without getting injured and you will never see your full potential.
  2. Change the way you think of yourself. You aren’t a dieter. You are an athlete in training.
  3. You have food issues/body image issues because of something much deeper that you have to work on and sort out.
  4. Getting strong is good. You can never get too strong.
  5. Learn how to optimize leverage and move with good mechanics. This is the key to minimizing injuries.
  6. Volume is your friend. Always try and do more.
  7. Adequate sleep is the best way to make progress.
  8. You can diet for a short time but you can eat sensibly all your life.

Work hard so you can enjoy your life and get out of this crazy diet/gain weight/diet/gain weight cycle.

If you are interested in learning more, please go to my homepage.



Intermittent Fasting- Sample 1 Day Fat Loss Plan

Does Intermittent Fasting Work?

This is an absolutely brilliant article by the guys at Biotrust.

Full disclosure, I am an affiliate with Biotrust. So if you decide to buy something from them I get a small commission.
It doesn’t affect your price at all but it does help pay the cost of my podcast and website.
If you decide to try their products and don’t like them, they have an empty bottle refund policy.
So you don’t have any risk.
Plus they provide a lot of useful information. So even if you don’t try their stuff, you can learn a lot about nutrition form their website.


Back to Nutrition.

Here is what I know.

  •  There are too many variables to suggest that 1 plan works for everybody.

  •  Sometimes doing something that seems totally at odds with traditional knowledge works best.

  •  Try different ways of eating until you find out the way that works best for you.

That being said…

I see people making 2 big mistakes.

1. Not giving plans a chance to work.

Too many people hop from “Diet” to “Diet” as the next greatest thing comes out. Others wait until the “perfect diet” comes out. Either way, you aren’t going to make progress.

Can I sell you on the idea that “Pretty good is good enough?”

Quick tangent:

I saw a great documentary last night called “Honest Liar”. It is the story of the Amazing Randi, one of the greatest magicians of our era. Later in his career he decided to stop performing magic and start exposing con artists such as mediums, faith healers, mentalists etc… His desire was to save people from being ripped off. Amazingly, he found that he could show the public exactly how they were being fooled and the vast majority of the public didn’t care. They wanted to believe that they were seeing something special. They wanted to believe in a faith healer, so they ignored fact and went with their feelings.
You see the same thing with fitness, don’t you? People desperately want to believe there is a magic pill that will instantly fix their problem.
So before a way of eating has a chance to work, people try the “next best thing”.
Not smart if you want results.

2. Following nutrition plans selectively.

Are you guilty of this? I am. You see a plan that makes sense. Based on science, proven results and clear cut. So what do we do? We start modifying it based on what we want to eat or to make it fit into our schedule. In a lot of cases, the stuff we decide to leave out is the most important stuff.
Okay, enough of that.

Intermittent fasting isn’t a new concept but it is endorsed by a number of people I consider leaders in the industry. I am talking about the nutrition industry not the nutrition marketing industry. People like Dr. John Berardi, my coach at Precision Nutrition. And yes, it flies in the face of what you read.


  • Breakfast is the most important meal.
  • You need fuel in the morning or your body will burn muscle for energy.
  • Eat a big breakfast and you have all day to burn it off.

Those things are all true…for some people. Yet this works. It works for me and many other people who have tried it.

I have to ask, are you having trouble losing fat? Are you really working on it or just half-assing it? (pardon the french)

If you are working out and eating clean and nothing is happening, try intermittent fasting. It is an eating system that can rebalance your hormones and remove any obstacles to fat loss.

P.S. In addition to this article, I would add just 1 more thing. (I always have to, don’t I?)

Think about taking a probiotic, if you aren’t already.

The simple act of rebalancing your gut bacteria can make a massive change in how you feel. I mean massive.

BioTrust Pro-X10 Probiotic

BioTrust Pro-X10 Probiotic

There are a number of very good probiotics out there. Here is one from Biotrust to check out.

The ONE Day Diet
(Entire Diet Laid Out In This Article)

By Coach Josh Bezoni

Hey, it’s Coach Josh and today I’m going to reveal a VERY simple, ONE Day Diet you can follow daily to get a flat belly fast.

But first, let’s be honest… dieting, well… sucks. (I bet you don’t hear many nutritionists admit that.)

It’s not surprising that almost no one on the entire planet gets excited about dieting. (Yippee I get to EAT LESS and stress myself out MORE with a confusing and time consuming program!)

But what if I told you that there is a very simple (dare I say easy), way to get an attractive flat belly that removes all of the guess work and also allows for daily “treats” that you can’t wait to enjoy?

You’d probably say I’d lost my marbles, right? Well, maybe that’s true… but let’s jump right into the secrets of my new ONE DAY DIET plan.

Secret #1: Harness the power of intermittent fasting. This is where you send your fat-burning hormones into overdrive by eating your meals during a specific window of time during the day. (I won’t bore you with all the science details now, but just know it’s a cool trick to remove that pesky flab.)

Secret #2: Enjoy two, super-quick, 60-second flab-burning “milkshake” meals during the day (I’ll show you how you can get my favorite recipe book, 53 Fat-Burning Smoothies & Milkshakes100% FREE in just a minute).

Secret #3: Eat a balanced dinner in the early evening.

So here’s my typical One Day Diet plan:

MEAL ONE: Skip breakfast (what?!) and then eat your first meal at 12 noon. Your first 60-second meal will consist of a fat-burning, all-natural, high-protein BioTrust “milkshake.” I change up the flavor almost daily, but here’s what I enjoyed today:

Pumpkin Pie Milkshake


2 scoops of all-natural BioTrust Low Carb Vanilla Protein
1 cup unsweetened almond milk
½ cup pumpkin puree
1 tsp cinnamon
½ tsp nutmeg
stevia (to taste)
5 ice cubes

Notes: Put all ingredients in a blender and enjoy!

MEAL TWO: Three hours later at around 3PM have your second 60-second fat-burning, all-natural, high-protein “milkshake” meal. Here’s the recipe I used today:

Strawberry Cheesecake Milkshake (delicious!)


2 Scoops of all-natural BioTrust Low Carb Vanilla Protein
1 Cup Unsweetened Vanilla Almond Milk
1/2 Cup Nonfat Greek Yogurt
1 Cup Frozen Strawberries
1/2 TSP Cinnamon
Stevia (to taste)
5 Ice Cubes

Notes: Put all ingredients in a blender and enjoy!

MEAL THREE: Three hours later (post workout) at around 6 pm have a healthy dinner which consists of:

  1. A portion of a lean protein source (like chicken, grass-fed beef, wild salmon, or turkey) equal to the size of your palm and the thickness of a deck of playing cards
  2. A half cup of a nutrient-packed complex carbs like half a sweet potato, quinoa, barley or beans
  3. A cup or two (eat all you want really) of fibrous veggies like asparagus, broccoli, cauliflower, peas or a dinner salad. (Use a bit of olive oil and seasonings to flavor.)

I also drink at least 8 large glasses of water per day (important)… and I enjoy a cup of green tea or organic coffee most mornings. Then, one day a week, I take a day “off ” the One Day Diet plan and eat regular meals all day (typically Saturday for me). I follow the One Day Diet for 30-days and then take a full week off and repeat.

To keep things interesting, I constantly switch up my BioTrust fat-burning milkshake recipes and as mentioned I’m going to give you the opportunity to get the same recipe book I use called “53 Fat Burning Smoothies & Milkshakes”… for FREE!

It’s that simple? YEP!

Does it really work to fight flab fast? DOUBLE YEP!! It works like a charm.

So to recap, you simply have two great tasting, all-natural, flab-fighting milkshakes a day, and then eat a nutrient-packed dinner. Simple, easy, fast. But the key is to stop eating after your third meal and not eat again until your first meal the next day. This fast will send your fat-burning hormones into overdrive, help shrink your stomach, and keep your fat-storing hormone insulin in check.

Now, the #1 most frequently asked question I get about the one day diet is, “Is it important to use all-natural BioTrust Low Carb protein for my milkshakes?”

And my response is, “YES!” Here’s why…

For starters, it’s the best-tasting protein on the planet, period. If you’re going to be drinking shakes daily, you want to make sure you’re using a brand that you truly enjoy and look forward to. This stuff is like dessert… literally.

Beyond that, it’s 100% all natural. That means it contains no artificial sweeteners, colors, flavors, preservatives, or additives… at all. Instead, it’s naturally sweetened with stevia and a naturally sweet form of fiber called inulin that adds a sizable 4 grams of fiber per 24 grams of protein.

Next, BT Low Carb is Certified Hormone-Free, sourced from cows not treated with dangerous growth hormones like rBGH and rBST (not the case for 99% of all other protein products).

On top of that, it’s a true time-released blend of 4 different fast- and slow-acting proteins that provide your body with quality nutrition for up to 8 hours, without the insulin-spike associate with whey-protein-only products.

Lastly, and perhaps one of the coolest aspects of BioTrust Low Carb, is its use of a new breakthrough enzyme blend called ProHydrolase that has been shown to more than DOUBLE protein absorption over other products. In fact, it’s the only protein supplement on the market that has access to this enzyme blend currently… truly cutting-edge stuff!

Beyond that, Prohydrolase completely eliminates the bloating and gas that many complain of with whey protein supplements. Instead, BioTrust Low Carb is about as easy on your GI track as a glass of water!

And as if that weren’t enough, you’re also going to get a TON of free bonus gifts with your BioTrust Low Carb order today to make getting started on the ONE Day Diet even easier. Check this out:

  1. We’re going to GIVE you a free downloadable copy of 53 Fat Burning Smoothies & Milkshakes with your order, so you have a near-endless variety of milkshakes to enjoy on the ONE Day Diet plan.
  2. While our limited supplies last, we’re also going to include a BioTrust Blender Bottle with any and every BioTrust Low Carb order. With its patented wire whisk ball, you can mix and enjoy an extra-smooth and delicious shake anywhere, anytime. This will really make it extra convenient for you while following the One Day Diet plan, but don’t delay, these will go fast as we only have a limited amount on hand.
  3. I’m also going to GIVE you a FREE downloadable copy of the full and expanded version of the ONE DAY DIET program. You’ve got the basics already if you own the Cheat Sheets version of the One Day Diet, or by simply reading this article to this point, but this expanded version goes a step further by answering all of your questions in detail so you’re guaranteed to get the best results possible.

These three bonus gifts are valued at over $100… but they’re yours FREE when you order now.

==> BioTrust Low Carb + ALL the ONE Day Diet Bonuses

Enjoy the results,

Coach Josh

Josh Bezoni
Co-Founder, BioTrust Nutrition

Great article. Ever thought about online personal training? If so, you can started for only $10/month. Click Here.

If You like this, take two-seconds and join my other sites so you don’t want to miss a thing:

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Why Your Workout isn’t Working Out Anymore.

It isn’t you. It is the workout!


Here you are, someone who has found themselves out of shape. Your stomach may be hanging over the belt, your butt may be expanding at a shocking rate or maybe you just feel like crap.  So something happens and you finally decide to do something about it.

  • You join gym.
  • You buy a DVD
  • You download a fitness app on your phone.

And generally this stuff will work for the first couple of weeks. You feel better, you lose some weight and all is good with the world. Then it all comes to a screeching halt. A couple of things may have happened.



Things that derail a workout

  • Your life gets busy and you put less and less effort into eating clean and doing the workout and you end up going back to your old habits.
  • You get injured. By exercising again you aggravated old injuries.
  • You get injured part 2. You started with a program that was waaaaay to advanced for you and you hurt yourself.
  • You are doing the same exercises and eating the same way as when you started but you aren’t making progress anymore. In fact, you may be going backwards.

 That is the dirty little secret of the fitness industry. It is a little thing we call the “De-conditioned Athlete”.

When you are sitting there on the sofa, bag of Doritos and beer in hand, breathing hard after walking up a flight of stairs, you are de-conditioned. Out of shape.

  • Your muscles are weak and flabby.
  • You may have lower back/shoulder/knee pain because the muscles can’t support the skeleton the way they should so you basically start folding over and collapsing.
  • Your aerobic system is taxed doing everyday things such as walking up stairs.

You are now the ideal client for the fitness industry. Any workout you do, not matter how poorly designed will result in an improved state of health. No matter how dumb the idea is, it will work…for a while. If you just cut back from a case of beer to a 12 pack, you will see a difference. This is known as the conditioning effect and it is a wonderful thing.

Gyms sell memberships by the boatload with this technique. First, they do an assessment which basically means putting you through the wringer for 20 minutes or so. When you come to, you realize how really out of shape you are and you sign the contract on the spot. Gyms will really hit you hard for referalls the first month because they know all you have to do is show up and you will make some progress.

The problem is that this phase lasts 2-4 weeks then disappears. Weight loss slows down, strength gains slow down and your enthusiasm starts grinding to a halt. This is where most people get injured or they just don’t see the value in putting themselves through this pain for little to no results. And it all falls apart.

Has this happened to you?

This is what you need to know. There are 3 phases to training.

  • Initial conditioning phase. 2-4 weeks
  • The training phase
  • The maintenance phase

We just talked about the initial conditioning phase. As a personal trainer I know I have to create enough momentum to push them past this first sticking point. Sometimes just knowing it is going to happen is enough for my people to keep working hard. The second or training phase is where we work on the goals. You are now ready to do the hard work. All the easy gains are gone. This phase lasts until you reach your goal. The maintenance phase can be a less aggressive, simpler period of time where you just want to stay where you are at. Nevertheless, these are the 3 phases and you need to know where you are in them.

This is where the value of a good fitness coach comes into play. I need to do several things you may not notice me doing.

  • Working on fixing old injuries through corrective exercise.
  • Making sure your technique is correct.
  • Keeping you motivated by making the workouts challenging.
  • Keeping you focused on your goals.
  • Setting realistic goals you can hit.

If you are one of these poor souls putting in time in the gym and not getting results, I would ask you:

  • Are you still doing the same routine as when you started?
  • Are you using the same weights for the exercises?
  • Are you developing or re-aggravating any joint pain?
  • Do you wander the gym aimlessly trying to copy someone else’s workout plan?

If this is you, maybe you need a little help. I am here for you.


Can I give you a couple of ideas?

If you are interested in online coaching, click here.

I hope this helped, any questions or if you would like to schedule a free 30 minute consult, please fill out the bottom of the sheet.

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.


Ready To Get Back In The Game?

Am I really the last person you want to see?

head shot

I always joke I am the last person people call when they want to get in shape. And that is because you will try everything else before thinking about hiring a personal trainer. We are getting older and our bodies change. We are not as invincible as we were in our 20’s. This means it is harder to get in shape and harder to lose fat. Harder but not impossible.

Have you tried…

  • Dvd’s
  • Bootcamps
  • Boxing Gyms
  • Rec Centers
  • Chain Gyms

They just don’t seem to work anymore, do they?



  • You need to put some pressure on your bones. Lifting weights is the best way to prevent or delay osteoporosis.
  • Getting stronger is the best way to regulate your hormones.
  • Getting stronger is fun.
  • Getting your muscle back is the best thing you can do to increase your metabolism.
  • Increase your metabolism and you burn more calories at rest. (and you can drink that extra glass of wine without guilt!)
  • Forget about diets and learn to eat like an athlete.
  • Get the things that have gone south going north again.
  • Turn some heads.


  • Lifting weights increases testosterone. More testosterone = more fun.
  • Women don’t like moobs.
  • Your waist should not be bigger than your chest.
  • You will be able to tuck your shirt in.
  • Go buy that speedo you always wanted. (okay, maybe not.)
  • Get ready to turn some heads!

The bottom line is this. We are all getting older. But getting older doesn’t mean you have to look and feel old!

Now that you have gone through the stress of work, kids and building a life it is time to have a little fun.

And you can’t have fun if you can’t bend over and tie your shoes.

So here are 2 ideas.

My Online Personal training starts at just $10/month. Click here to learn more.

So Get ready To Turn Some Heads! Here Is Your First Step

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.