Have you ever heard of targeted fat loss? It's the idea that you can reduce fat in specific areas of your body by focusing on exercises that target those areas. Unfortunately, it's a myth that has been perpetuated by the fitness industry for far too long. In this article, we'll break down the science behind targeted fat loss and provide you with effective strategies to lose fat. First things first, let's define targeted fat loss. It is the concept that by performing exercises that target specific muscles, you can reduce the amount of fat in that area. For example, doing sit-ups to reduce belly ..read more

Are you tired of only focusing on your appearance when it comes to wellness? While looking good is a great perk of a healthy lifestyle, it's not the only reason to prioritize your health. In this blog post, we're going to delve into six surprising benefits of eating well and exercising regularly that have nothing to do with how you look. #1 Improved Mental Health Did you know that regular exercise and a healthy diet can help improve your mental health? Studies have shown that regular physical activity can reduce symptoms of depression and anxiety, and a diet rich in fruits and vegetables is l ..read more

Hi, I am Raphael Victoria creator of Fitsquad Bootcamp. In my fitness career, I found that people don't like exercising in traditional gyms. So I came up with an exclusive training method that is fast and efficient. My sessions will burn body fat and prepare your body for any challenge life throws at you. Stop wasting your time with boring long workouts and get results today with our quick sessions ..read more

The fearsome dimpled, cottage-cheese, orange-peel look bothers a lot of people. Even skinny people can have cellulite.  The first thing you should know is that, in the true medical sense, cellulite is simply plain old fat. Its presence is always greater in the buttocks, belly, and thighs due to the concentration of fat-storage hormones that are more prevalent in the lower body.  To some extent, genetics determine how much cellulite a person has, these factors mean that some people are destined to have cellulite no matter how hard they work out. But there are ways to reduce its appea ..read more

With 20+ years of experience as a trainer, I have helped thousands of people reaching their goals. I built a system that will help you lose weight if you are 40 or older. I'm not going to lie, It's going to take some effort, but it totally worth it. It's not easy to change habits and patterns that have been developed over a lifetime. However, at this stage in life, you really don't have anything left to lose - besides those extra kilos! Losing weight over 40 isn't impossible; it just requires the right mindset and some patience. Here are the key things you should know about losing weight after ..read more

If you're looking to lose weight and improve your overall health and wellness, there are certain habits that can help make the process easier and more effective. As a personal trainer with a postgraduate degree in Exercise and Physiology, I often recommend that my clients implement these habits to support their weight loss efforts. In this blog post, I'll be sharing five simple habits that can help you reach your fitness and weight loss goals – and the best part is, you can adopt these habits without even setting foot in the gym! So, if you're ready to make some positive changes in your life ..read more

Happy New Year! As we enter a new year, many of us look for ways to improve ourselves and our lives. One common resolution is to get in shape and improve our physical fitness. While making a resolution is easy, sticking to it can be a bit more challenging. Here are some tips to help you stay motivated and achieve your fitness goals in the new year: Set specific and achievable goals: Instead of simply resolving to "exercise more," set specific goals such as "exercise three times a week" or "run a 5K by the end of the year." Make sure your goals are achievable and that you have a plan in place ..read more

If your goal is fat loss only, you don't need to do a single workout. THIS IS NOT A JOKE. Just by changing your diet, you can reach your goal. No exercise necessary. No burpees, no running, no swearing at your trainer, not even 1 sit up. When it comes to weight loss, how you eat will be responsible for your success or failure. If you are only trying to lose weight, your main focus should be fixing your nutrition. However, if you choose to ONLY focus on dietary changes, you'll have to decrease your calorie intake drastically. This means you'll need to reach a certain level of starvation. Yes ..read more

This is something I get asked about all the time: How long does it take to get results from your new fitness and diet regimen? I will lay it all out for you but I also want you to keep one important thing in mind … PLEASE do NOT get into the "crash" mindset, where you try to speed your way toward your goals. That can end badly, with you feeling frustrated, tired, sore (or worse!) … and then completely giving up. It’s so much more rewarding (and healthier) to enjoy the process! Plus, everything that you learn and experience along the way will help you KEEP all of your amazing results. All of wh ..read more

Whether you’re trying to increase your muscle mass, burn fat or simply be healthier, improving your fitness takes time, hard work and dedication. Summer is just around the corner, and so are the parties we enjoy with friends and family. No one wants to give up their social life; and most of the time gatherings mean drinking alcohol. If you’re drinking every day of the week, you’ll struggle to reach your fitness goals. And of course, once you’ve had a few drinks you’re more likely to crave high calorie foods and less likely to want to workout the next day. Alcohol is often referred to as “empt ..read more