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Last day of the boot camp. As always, it was an emotional moment. It is the time when boot campers have their body composition checked again and we compare it to the data collected 4 weeks ago.

Everyone worked so hard for this moment and everyone expect great results. In the ideal world the body fat percentage, visceral fat and metabolic age should drop and muscle mass should go up.

Well, it was not always a case.

1. The first thought you may have is that they just haven’t worked hard enough,  therefore no results.

Well, I can assure you it isn’t true.

They have been showing up every morning for the last 4 weeks and I have made sure they train to the limits of their capabilities. No doubt they improved their performance, fitness, technique…
So if it is not laziness, why there was no or just a microscopic improvement in body composition?

2. The second reason is illustrated in the picture below:

and this one:

Simply, you cannot eat anything just because you have worked out!!?!

It is important to keep active and exercise. It is a no-brainer, benefits are huge, everyone knows that.

However, we easy forgetting about the most important thing. Everyday food choices it is what’s makes a difference!!! Be aware of that!

But this is not all… There might be another reason why you didn’t lose those unwanted love handles?

Have you heard about Seasonal changes in body composition?

Diagram present date obtained over the 2-year period by researchers from Shimane University School of Medicine in Japan. (Full paper to be found here:

3. Body composition is changing over the seasons. We tend to be slimmer during the summer and we put on weight during winter time.

When is getting cold and miserable outside we are less active and we put a layer of body fat to keep us warmer? Some researchers also suggest also that a low level of vitamin D can affect weight gain.

Recap: What should I do?

Eat clean, fresh food. Avoid sugars and preservatives. Eat more oily fish and go out and play to get at least 20 min sunlight exposure every day! Keep exercises and remember it takes months not weeks for the permanent change.
And most important, stay active.
You are on a good path!

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