https://diogofit.com/learn/ Straight answers on training, eating and consistency from online fitness coach Diogo Camera. en https://diogofit.com/apple-touch-icon.pnghttps://diogofit.com/learn/ https://diogofit.com/learn/what-is-online-fitness-coaching/ https://diogofit.com/learn/what-is-online-fitness-coaching/ Mon, 12 Oct 2026 12:00:00 +0000 Diogo Camera Coaching Online coaching is a personalized training and nutrition plan on your phone, with a real coach adjusting it and checking in every week. How it works and who it's for. https://diogofit.com/learn/progressive-overload/ https://diogofit.com/learn/progressive-overload/ Mon, 12 Oct 2026 12:00:00 +0000 Diogo Camera Training Progressive overload means asking a little more of your muscles over time: more weight, reps or sets. How to apply it, how fast to add weight and what to do when you stall. https://diogofit.com/learn/how-to-choose-an-online-fitness-coach/ https://diogofit.com/learn/how-to-choose-an-online-fitness-coach/ Mon, 12 Oct 2026 12:00:00 +0000 Diogo Camera Coaching Seven things to check before you hire an online fitness coach: whether they ask about your life first, how they track progress, how often you'll talk and what they promise. https://diogofit.com/learn/how-long-to-see-results/ https://diogofit.com/learn/how-long-to-see-results/ Mon, 12 Oct 2026 12:00:00 +0000 Diogo Camera Training A realistic timeline: strength improves in 2 to 4 weeks, measurable muscle shows up around weeks 4 to 8, and visible fat loss takes about 8 to 12 weeks. https://diogofit.com/learn/body-recomposition/ https://diogofit.com/learn/body-recomposition/ Mon, 12 Oct 2026 12:00:00 +0000 Diogo Camera Fat loss Losing fat and building muscle at the same time is realistic for more people than you'd think. What body recomposition takes: protein, lifting, a small deficit and time. https://diogofit.com/learn/why-you-keep-starting-over/ https://diogofit.com/learn/why-you-keep-starting-over/ Thu, 08 Oct 2026 12:00:00 +0000 Diogo Camera Consistency Starting over usually isn't a willpower problem. It's a system problem: decide ahead, shrink the plan for bad weeks, never miss twice, have a witness. https://diogofit.com/learn/why-you-cant-lose-fat/ https://diogofit.com/learn/why-you-cant-lose-fat/ Thu, 08 Oct 2026 12:00:00 +0000 Diogo Camera Fat loss Eating healthy but not losing weight? Six things I'd check first: portions, underestimated intake, weekends, steps, consistency and one-day weigh-ins. https://diogofit.com/learn/walking-for-fat-loss/ https://diogofit.com/learn/walking-for-fat-loss/ Thu, 08 Oct 2026 12:00:00 +0000 Diogo Camera Fat loss Don't jump to a big number. Start from the steps you already average, add a bit and hold it until it feels routine. Then raise it. https://diogofit.com/learn/reps-in-reserve/ https://diogofit.com/learn/reps-in-reserve/ Thu, 08 Oct 2026 12:00:00 +0000 Diogo Camera Training Reps in reserve (RIR) is how many more good reps you could have done before failure. For most working sets, aim for about 1 to 3 in reserve. https://diogofit.com/learn/how-often-to-train/ https://diogofit.com/learn/how-often-to-train/ Thu, 08 Oct 2026 12:00:00 +0000 Diogo Camera Training Once a week beats none. General fitness and fat loss are happy on two or three days a week. Pick the schedule you can repeat, then make it count. https://diogofit.com/learn/eighty-twenty-eating/ https://diogofit.com/learn/eighty-twenty-eating/ Thu, 08 Oct 2026 12:00:00 +0000 Diogo Camera Nutrition About 80% of what you eat is filling, protein-rich, mostly unprocessed food. The other 20% is food you simply enjoy. Calories and protein still count. https://diogofit.com/learn/consistency-vs-motivation/ https://diogofit.com/learn/consistency-vs-motivation/ Thu, 08 Oct 2026 12:00:00 +0000 Diogo Camera Consistency Motivation comes and goes, so plan for the days you don't feel like it: set days and times, a smaller workout on bad days, and never miss twice. https://diogofit.com/learn/calories-and-protein/ https://diogofit.com/learn/calories-and-protein/ Thu, 08 Oct 2026 12:00:00 +0000 Diogo Camera Nutrition If you lift, aim for 0.7 to 1 gram of protein per pound of bodyweight a day. For calories, estimate your maintenance, pick a direction and adjust.