Online coaching
Online coaching for fat loss without extreme diets: lifting to keep the muscle you have, daily movement and habits you can repeat, weigh-ins someone actually reads, and a plan that survives the weekend.
This is one part of how coaching with me works. I’ve been through my own cut; the journey page has the honest version.
Fit
The idea
The research is clear about what works and quiet about what’s exciting. Coaching, for this goal, is making the boring things happen on the weeks you don’t feel like it.
A review of direct comparisons found that programs combining diet and physical activity with behavior support produced more weight loss at 12 months than diet alone, and more than exercise alone at every point measured.1 That’s the shape of coaching: the food side as the coaching page describes it, the training, and someone to answer to. (Why the scale may not be moving.)
Dieting without training costs you muscle along with fat: a review found that diet-induced weight loss reduces muscle mass, and that resistance exercise helps preserve it and improves strength.3 The ACSM’s position stand on physical activity for weight loss is blunt about the trade: resistance training doesn’t add to the weight you lose, but it may increase fat-free mass and the share of what you lose that is fat.2 So the plan has two or three lifting sessions in it, not an hour of cardio a day. (Cardio and lifting together.)
Daily movement quietly drops when people start dieting, and weekends quietly undo weekdays: in a year-long trial, people on a calorie restriction lost weight on weekdays and stopped losing on weekends.4 We set a step floor you can hit on a bad day, and we plan the weekend instead of pretending it won’t come. (Walking and steps. · The 80/20 approach.)
A review of 22 studies found a consistent link between self-monitoring and weight loss.5 Two weigh-ins a week, progress photos every two weeks, your logged workouts: I read them weekly and we decide what to change. You stop judging yourself by one Monday morning. (How long results take.)
Honest terms
I lost 35 pounds myself; that’s my number, not a forecast for yours. No outcome, timeline or weight change is promised, here or anywhere on this site.
No extreme meal plans or unnecessary restrictions. You’ll learn how to make your favorite foods work for you, with room for restaurants, weekends and social events.
I’ll explain the reasoning as we go so you understand what you’re doing and why. The goal is that you stop needing a coach. (The FAQ says the same.)
The WHO’s guidelines say adults with chronic conditions may wish to consult a physical activity specialist or healthcare professional about what’s appropriate.6 If that’s you, start there.
Where it starts
Apply and tell me the plans that worked for a while and why they stopped. That history is the plan’s raw material: what you can repeat, what you can’t, and where the weekends went.
The first conversation is mostly questions. If I think I can help, I’ll show you how it works. If I don’t, I’ll say so.
Fat loss that sticks is built from things you’ll still be doing in a year.
Keep the muscle. Keep the foods you love. Lose the restart.
Apply for coachingNext
Tell me what you’ve tried and where it stopped. We’ll build the version you can still be doing next year.
Prefer to message me directly? DM TRANSFORM on Instagram @diogo.camera
Prefer a form? Fill out the full application (opens Google Forms)
No pressure to commit. Just an honest conversation about where you are and where you want to go.
