Blog
Foods High in Vitamin D
Four Foods High in Vitamin D Vitamin D is the only nutrient that your body produces when exposed to sunlight. Unfortunately, most people in the U.S. do not get enough sun exposure and are deficient. The recommended daily value (DV) is 800 IU (20 mcg) of vitamin D per...
Workout and Diet Program Over 50
My workout and diet program to get my body fat under 10% before I turn 59. In this episode, Mike Cola will go over a workout and diet program that he will follow to get his body fat back down below 10% over the next ten weeks before he turns 59. Mike will go over a...
The One Meal A Day Diet (OMAD) For Weight Loss
The One Meal A Day (OMAD) diet is an effective way to lose weight and improve your health, but you have to be careful not to overdo it. The OMAD diet protocol is to fast for 23 hours and then eat one big meal within a one-hour eating window. You can and should drink...
How To Get Started With Intermittent Fasting
How To Get Started With Intermittent Fasting Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It's a great way to lose weight and improve your health. Research shows that the easiest way to get started with intermittent...
What Is The Real Secret To Losing Weight?
What Is The Real Secret To Losing Weight? Whenever a new personal training client comes to my gym who wants to lose weight, the first questions I ask them are: What has worked for you in the past? When was the last time you were happy with your weight? What exactly...
Why Am I Gaining Weight While Intermittent Fasting?
Why Am I Gaining Weight While Intermittent Fasting? I get emails every day from people who have lost well over 25 pounds intermittent fasting, but I also get emails from people who have hit weight loss plateaus and are gaining weight fasting. Intimate fasting is an...
How To Lose Weight After 50 Years of Age
How To Lose Weight After 50 Years of Age Different types of diets can work, but there is one type of diet that will never work when you are over 50, and that is eating high amounts of carbohydrates mixed with high amounts of fats. Unfortunately, that's the typical...
How Long To Work Out For Optimal Results?
How long to work out for optimal results? How Long To Work Out: General Rules to Follow: Hard workouts should be short Long workouts should be easy Workout to create the proper response Don’t control your weight with exercise 👍 If you want...
Creatine for Men over 50 (Best Muscle Building Supplement)
Why Men Over 50 Should Take Creatine The best muscle-building supplement for men over the age of 50 is creatine monohydrate. In the video below, Mike explains how creatin works and how it should be taken. How Creatine Works: If you’re not familiar with how...
Eating Healthy But Not Losing Weight?
Eating Healthy But Not Losing Weight? If you are eating healthy but not losing weight, you're probably making several common mistakes. Many people who think they're eating a healthy diet are most likely consuming too many calories, carbohydrates and not getting...
Best Sustainable Weight Loss Diet Plan
For some people, it can be easy to lose weight but keeping it off is the real challenge. The video below explains one of the best sustainable weight loss diet plans that's easy to follow and incredibly healthy. A sustainable weight loss diet plan should be...
How to Lose 10 Pounds in 14 Days!
How to lose 10 pounds in 14 days by following the 3 simple steps outlined in the video below. How to Lose 10 Pounds in 14 Days: Eat Only two meals per day, no snacks with a six-hour eating window (fast for 18-hours) Eat less than 50 grams of...