If you’re training and hitting the gym hard, protein intake becomes even more important as you need it to build and recover muscle tissue.

We all have that one friend who can eat whatever they want and never gain weight, whereas for others, it's a minute on the lips and a lifetime on the hips.

What's going on here? Is it that these people a have rapid off-the-charts metabolism? Is it that our's is super slow? Let's find out what's going on.

Reaching your goals is hard work, and it's much harder for some than others. This isn't necessarily because some people are more motivated than others, but rather, some people have more environmental factors preventing them from reaching their goals or, at the very least, slowing down progress. So, it's in our interest to make our environment more conducive to our goals.

This is a great question! We know that fat loss ultimately comes down to the calories and ensuring they are low enough to induce weight loss. We also know that we need to consume an adequate amount of protein to maintain muscle mass when cutting, recover from sessions and optimise muscle protein synthesis.

NEAT is short for Non-Exercise Activity Thermogenesis – it’s the energy expended for everything we do that is not sleeping, eating or planned exercise. If you're doing something physical and it's not training, then it's NEAT. Moving around through your day, maintaining posture, fidgeting, cleaning, and gardening would all be considered NEAT.

Now, let me preface this by saying I don’t advocate not exercising, but yes, you can absolutely lose weight without it. In fact, some people, not all people and not most people, but some people do find it easier to lose weight without exercising.