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Notes on training, progression and building plans that actually work.
What resistance training and protein actually change while a GLP-1 medicine takes the weight off — what the trials show about lean mass, the doses expert guidance converges on, and where the app stops and your treatment team starts.
Why the pinch model did not survive two placebo-controlled trials, what current guidance recommends instead, when to get a shoulder checked before training it — and a five-rung loading ladder with dosage, regressions and stop rules.
Maintenance is its own phase with its own plan: a target you eat around instead of under, a weight range instead of a number, and a trend that lets you correct in kilos rather than in another diet.
Why protein goes up in a deficit rather than down, the range that fits your bodyweight and age, how much distribution across meals really buys you — and the food that delivers the most protein per calorie.
Ten complete home workouts with duration, frequency, intensity and progression — for beginners, quiet flats, ten spare minutes, muscle building with a rucksack, conditioning, travel and advanced calisthenics.
Two mat sessions of 30–35 minutes, exercise by exercise — a control-and-breathing day, a whole-body day, an eight-week progression, and an honest account of what Pilates does and does not replace.
250 mg of EPA+DHA a day covers general supply; the 1–3 g you read about comes from studies. How to read EPA+DHA off a fish oil label, when to take it, what it does per sport — and where the safety limits sit.
300–350 mg of elemental magnesium a day, food included — and training does not raise that. Where it comes from, why 500 mg of citrate is only about 80 mg of magnesium, what the sports differences really are, and why cramps are not a diagnosis.
HIIT is intense, but it is not a weight-loss trick. What the head-to-head trials show, how many hard sessions a week hold up, and how to place them around strength and recovery.
What a short walk after eating actually changes — a measurably smaller blood-sugar rise, backed by good trials — what it does not change, and where weight is really decided.
How to use GetMyCoach to lose weight: a realistic calorie and protein target, fast meal logging, a daily verdict instead of a column of numbers, and your weight as a trend — with the honest limits of what an app can do.
The scale has stalled despite a deficit. How to check the trend, the weigh-in and the log before you cut anything — what water, glycogen and the cycle hide, and the ordinary tracking gaps that close a deficit.