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Bruce Millar

Fitness Coach

What Exercise Burns Most Calories?

2 February, 2022 by Bruce Millar

Is it HIIT or Continuous Training? And does it even matter? A recent meta-analysis by Brad Schoenfeld’s team compared fat loss between high intensity interval training (short, sharp bursts of activity followed by periods of recovery) and moderate intensity continuous training (jogging for example). There were two main take-aways for me: 1. In terms of …

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Why Do We Start Gaining Weight In Our 40s?

29 December, 2021 by Bruce Millar

Hands up if you’ve said this: ”I hit 40 (or 45 or 52 or whatever your particlar year of misery was) and suddenly started gaining weight.”The general assumption is that metabolism slows down in our 40s and beyond and there’s little we can do to halt the inevitable weight gain that comes with it. Recently, …

Read moreWhy Do We Start Gaining Weight In Our 40s?

The Best Diet For Fat Loss

13 November, 2021 by Bruce Millar

One of the most common questions I get is, “What is the best diet for fat loss?” You’ve probably heard this a million times before…but it’s the diet you can stick to. That means it needs to be individualised instead of following a prescriptive diet which tells you exactly what to eat. The only “rule” …

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Low-Fat or Low-Carb: Which Is Best For Weight Loss?

7 October, 2021 by Bruce Millar

Should my diet be low-fat or low-carb? That’s a question I’m often asked by people trying to lose weight. Here’s what the research actually says about dieting… Work out how many calories you need per day to lose weight and set your protein at an appropriate level. Whether you get the rest of your calories …

Read moreLow-Fat or Low-Carb: Which Is Best For Weight Loss?

The Basics Are Boring…What’s The Secret?

4 October, 2021 by Bruce Millar

Everyone wants to know the “secrets” of fat loss, or muscle building, or whatever it is they’re trying to achieve. “There must be some secret formula, because I’m doing all the normal stuff and I’m getting nowhere,” they say. But there are no secrets or shortcuts. Here’s the formula for weight loss: Calories In – …

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I’m Sticking To My Diet…Why Am I Not Losing Weight?

4 October, 2021 by Bruce Millar

I’ve been asked this question hundreds of times, and my understanding of the problem and the advice I give has changed over the years. Let’s start with a quick look at the problem and finish with some practical tips to get you going in the right direction again. The Problem You’re following your diet to …

Read moreI’m Sticking To My Diet…Why Am I Not Losing Weight?

Training For Long-Term Progress: The Stress-Recovery Cycle

4 October, 2021 by Bruce Millar

I’ve been training since my mid-teens, and spent many years making every session as hard as I possibly could while wondering why I didn’t always get the results I felt I should. Nearly 35 years later (how did that happen?!), I now have a much deeper understanding of programming and know exactly where I went …

Read moreTraining For Long-Term Progress: The Stress-Recovery Cycle

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