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You have been dieting hard for the last few weeks to shed off a few of those unwanted kilograms. But you have got a few social events planned over the coming weeks that you are worried will side track all of your hard work and put you back where you started or worse.

You have agreed to go to these social events, but have no clue how you’re going to track the food you are eating out. You don’t know what type of cheese is being used, how much oil the chef has added to your steak, or what extra flavours have been thrown into your main meal to really accurately track your calories. So now you are unsure how to address the setting, do you just sit there with your diet drinks or water and not eat anything or do you tell yourself, YOLO diet starts tomorrow?

Here is a guide to help you address these social settings and minimise the impacts of eating out can have on your fat loss phase. Before any social event I always say, know what you’re getting yourself into and plan...

The dreaded weight cuts. Something that causes any athlete more stress than what’s needed the week coming into a competition if done incorrectly. So before pursuing this article I want you to reflect on your last prep and ask yourself if you have done everything in your power to improve quality nutrition and safely drop some unneeded body fat? If you haven’t done that then you have already got the next step of improvement in your next phase.

The next thing I want you to ask yourself is why are you weight cutting in the first place? Are you looking at being extremely competitive in a high level competition or are you looking at setting a new all time record?
Even with these in mind how much impact to your performance are you willing to sacrifice to make weight? This may mean, not even putting up a total. I can almost guarantee you will never perform at your best and are now opening yourself to much greater injury risk.

In my honest opinion, most weight cuts are used as a...