Evidencebasedstrength

The people who consistently show up to the gym and hit their nutrition targets aren’t necessarily just more disciplined than you.

Instead, they put systems in place to reduce the friction it takes to do the thing. They make it as easy as possible for themselves:

➡️Go straight to the gym from work
➡️Pack their gym bag the night before
➡️Take prepped meals to work to avoid buying takeout

Instead of relying on pure willpower, put systems in place to make it easier to reach your goals.

The opposite is also true.

If you want to quit something or stop a particular habit, e.g. snacking at night and ruining your diet, put as much friction between you and the habit as possible - make it as difficult as you can:

➡️Keep tasty snacks out of the house, don’t buy them
➡️Delete Uber Eats and Just Eat from your phone
➡️Tell friends you’ll meet them at the gym

Trying to form a habit👉🏻reduce friction
Trying to break a habit👉🏻increase friction

If you’ve ever attempted to lose fat before, the first thing you probably do is cut out all of the ‘bad’ foods.

You may be surprised to hear that ‘bad’ foods don’t exist.

I do not think the terminology of ‘good’ or ‘bad’ foods is useful at all, particularly when it comes to individuals who are struggling to lose weight.

Let’s use an example to illustrate:

2 doughnuts (bad food) vs avocado on toast (good food).

2x Iced doughnut -
440kcal
60.4g carbs / 18.2g fat / 7.2g protein

Avocado toast (2 slices) -
432kcal
50.8g carbs / 6.4g protein / 23.8g fat

*Values based on ASDA items, available in UK supermarkets.

If we look at the calorie and macronutrient content, 2 doughnuts vs avocado on toast provide very similar values.

Sure, you could argue that the doughnuts provide less vitamins and minerals, but if the rest of your diet is generally healthy, why does that matter?

If we limit the effects solely to weight loss/body composition, the two items are likely to have a comparable effect on the way you look.

Put simply, you could eat either or and still lose weight, provided you are in a calorie deficit. Weight loss ALWAYS comes down to calories in vs calories out, regardless of what your favourite influencer may tell you.

Now, this post is NOT to tell you to go and swap all of your whole, healthy foods out and eat whatever you want.

However, the point is, you don’t need to cut out your favourite foods to lose weight and I think doing so and being overly restrictive is why the vast majority of peoples diets fail.

If you try and excessively restrict yourself, you will eventually cave and over eat, it is inevitable - and we have data to support this.

Instead of viewing foods as ‘good’ or ‘bad’, try to look at your overall dietary pattern. Is it supporting positive health or negative health outcomes, overall?

Try to consume mostly whole, minimally processed foods, with lots of fruits and vegetables, high quality proteins, starchy carbohydrates and 30g+ fibre each day.

Aim for 80%+ of your foods to be from ‘good’ sources and fill the remainder with foods you like to enjoy.

As a result, you will find it MUCH easier to stick to your diet, won’t feel restricted 24/7 and will be less likely to binge - increasing the likelihood of you losing body fat and sticking to your diet long term.
�Any questions? Send me a DM!📲

How many times have you tried, and failed, to lose bodyfat?

This cut took me approximately 20 weeks.

I did NOT starve myself, cut out any of my favourite foods, go keto/carnivore/insert any other diet.

I DID eat out multiple times per week, lifted weights 4 times per week and did cardio a couple times per week.

If you think you need to some crazy strict and restrictive approach to lose body fat, you have been lied to.

There is a better way.

If you want 2024 to be the year you finally get in shape and see your abs for the first time, drop me a message📲

➡️For coaching: www.evidencebasedstrength.com/coaching

Want to get signed up for your first ever powerlifting competition?

It’s simple⬇️

1️⃣Visit - https://www.britishpowerlifting.org/
2️⃣On the menu bar - championships —> upcoming competitions —> scroll down
3️⃣Find a competition(s) in your area —> click the comp link and apply!

If you need any help with getting signed up, drop me a DM!

We are always looking for more powerlifters to add to the EBS team🙏🏻

I started working with in August 2022.

Luke came to me weighing only 67kg bodyweight at 5ft 10’ tall, with a 150kg squat, 95kg bench and 200kg deadlift.

He reminded me a lot of myself at that age, so I walked him through what I did to gain weight and get stronger:
✅4x per week strength training
✅1-2x per week bodybuilding accessory work
✅Calorie surplus with macro targets

Luke responded really well to the training and even competed in his first ever powerlifting meet!

At current, Luke weighs in at 80kg morning weight, with a 200kg squat, 120kg bench and 220kg deadlift.

After 1 year of coaching, Luke experienced:
✚13kg bodyweight, whilst maintaining his abs
✚50kg on his squat
✚25kg on his bench
✚20kg on his deadlift

Some huge progress!🚀

Are you struggling to gain muscle and strength? Send me a DM to book in for a free chat to achieve similar results for yourself📲

Have you hit a plateau running online training templates, downloadable AI-apps or writing your own programming?

Here at EBS we offer fully individualised programming and sports nutrition coaching, that adapt to you as an individual.

All of our coaching packages also include video technique analysis, weekly check-ins and 24/7 support from your own personal coach.

If you’re interested in joining the team, send us a direct message!📩

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Apply at: www.evidencebasedstrength.com
Or email: [email protected]

Evidence Based Strength® is a health and fitness company dedicated to helping lifters maximise strength and physique development.

The company was founded in November 2020, by

As the name suggests, we work primarily with lifters who are interested in getting strong.

Our most common client is the intermediate lifter who has hit a wall programming for themselves or running online training programs.

We help these lifters overcome plateaus and develop competitive levels of strength, using our unique training system.

If you’re interested in joining the team, send us a direct message!📩

—


www.evidencebasedstrength.com

Have you hit a plateau running online training programs or writing your own training?

Our online coaching packages include fully customised training and nutrition coaching, in addition to daily support and guidance.

If you’re interested in joining the team, send us a direct message!📩

—


www.evidencebasedstrength.com

We’ve all seen the headline “person dies from drinking dangerous energy drink”.

To clear up some myths, let’s go through every ingredient in a can of Monster Energy Ultra:

Carbonated water: water, with bubbles.

Citric Acid: found in citrus fruits, so unless you think they’re unhealthy too, this one’s okay.

Taurine: produced naturally in the body and found in a
lot of regular food items. May actually confer modest health and performance benefits.

Sodium Citrate: essentially citric acid with some sodium molecules added on. So shouldn’t cause any issues for healthy individuals.

Flavorings: these are included in just about every tinned drink you purchase, so no unique dangers for energy drinks.

Panax Ginseng Root Extract: could potentially have positive effects on mood and cognition, although evidence is weak. Ingestion is considered safe.

Sweeteners (sucralose & acesulfame K): studied extensively, with no significant adverse effects documented. The alternative is to drink the full-sugar version, which is less than ideal.

Sorbic Acid: used as a preservative to prevent the growth of mold, yeast and fungi. You would need to consume an extremely high dose to see any adverse effects.

Benzoid Acid: antimicrobial preservative, found naturally in cinnamon, prunes and cloves.

Caffeine: contains 150mg caffeine, which is equivalent to ~2 cups of home brewed coffee - not a particularly high dosage at all.

L-Carnitine: produced in the body and found in foods. If anything, it provides small benefits rather than any harm.

Vitamins (B3,B5,B6,B12): necessary for a ton of functions in the body, they all provide positive benefits, with no risk of harm at the dosages included.

Sodium chloride: table salt..

D-Glucuronolactone: bit of an outlier, as there is very little scientific research on it. There are no documented negative effects, to my knowledge.

Guarana seed extract: very similar effects to caffeine, but with a slower release.

Inositol: group of molecules similar to glucose. May have positive effects for treating insulin resistance, but the amount found in energy drinks likely has little to no effects.

You can now make your own judgment on whether or not you believe energy drinks are uniquely dangerous or harmful to health🤷🏻‍♂️

5 easy weight loss tips you can apply today:

✅Focus on high satiety (filling) foods - protein, fruits and veggies
✅Limit snacking (keep your favorites in the top shelf, at the back)
✅Choose a form of regular exercise you enjoy
✅Limit ‘extras’ - sauces, condiments, oils, etc
✅Replace fizzy drinks for 0 cal versions - e.g. swap coke for pepsi max

Weight loss doesn’t have to be complicated!

Any questions? Comment below!