Evidence Based Fitness

Fat Loss: The Ultimate Guide

Posted by Shaun LaFleur on

 Table of Contents Introduction Understanding How Fat Loss Occurs CICO (Calories In Versus Calories Out) Finding Your TDEE (Total Daily Energy Expenditure) If Possible, Start Tracking Your Daily Steps Start With Flexible Dieting Only Use Special Diets Such As Keto If They Help Adhere To A Negative Energy Balance Weight Loss Vs Fat Loss What Type Of Resistance Training Should You Do? Start Tracking Protein Intake To Facilitate Muscle Recovery And Fat Loss Stop Obsessing Over Scale Weight Introduce Cardio To Increase TDEE And Speed Up Weight Loss Additional Quick Tips To Make Weight Loss Easier Key Takeaways   Introduction...

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Intensity vs Volume; Proper applications for strength & hypertrophy.

Posted by Shaun LaFleur on

What's more important, training intensity or training volume? Many debates have taken place because based on this very question. Should you focus mostly on intensity or should you put more importance on training volume? Before we can answer these questions, we must first understand the different definitions of intensity and volume.   What is training intensity? Training intensity can be defined in two very different ways. There is "intensity of load" and "intensity of effort". When someone mentions training intensity, it's important to know which definition they're referring to. Intensity of load refers to how much weight you're lifting, while intensity of...

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What muscle soreness can & can't tell you.

Posted by Shaun LaFleur on

(Jump to key takeaways) You've probably heard the term DOMs before, and likely even experienced it yourself. DOMs (Delayed-onset Muscle Soreness) is a form of muscle soreness that occurs a day or two after resistance training in the muscles that you worked. Some people even enjoy the feeling, thinking it is a sure sign that they've trained hard enough. But is this really the case? What exactly causes DOMs in the first place? Here's what the research says about DOMs and what it does or doesn't say about your workouts.   What causes muscle soreness? Muscle soreness can occur for...

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An introduction to flexible dieting.

Posted by Shaun LaFleur on

Flexible dieting. A term you may have heard before but probably thought sounded too good to be true, especially when you're constantly bombarded by the latest fad diet that will supposedly help you burn off fat faster than people click out of a long article (please don't go!). I'm here to tell you that flexible dieting is not too good to be true and is actually one of the best and most efficient methods of losing weight for the majority of the population.   First off, what ISN'T Flexible Dieting? First things first, we need to know what ISN'T flexible dieting....

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A practical guide to avoiding under training.

Posted by Shaun LaFleur on

Recently there has been a lot of talk about how to avoid overtraining. There are countless articles and recommendations about holding back (guilty!) to facilitate proper recovery to ensure long term progress. But what about making sure that you ARE training hard enough? What do you do to make sure that you're training hard enough to make optimal progress? Below we will go over a few of the things you can do to make sure that you are not under training.    Stay in the correct intensity threshold The first thing you need to do to make sure you're not under training...

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