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  • Why Men and Women Lose Fat Differently: The Truth About Hormones and Metabolism

    Why Men and Women Lose Fat Differently: The Truth About Hormones and Metabolism

    Why Men and Women Lose Fat Differently: The Truth About Hormones and Metabolism At 4F Coaching, we believe in education just as much as execution. One of the most common questions we get when coaching couples or groups is: Why does he seem to drop fat faster than me? Or vice versa. The short answer? Hormones and metabolism. Let’s break it down. Hormonal Differences Play a Big Role Testosterone: The Fat-Burning Powerhouse for Men Testosterone is the primary male sex hormone—and it has a huge effect on body composition. Higher levels of testosterone promote the development of lean body mass (muscle tissue). And muscle is metabolically active. In other words, ....

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  • Weight Loss Is More Complex Than We Have Been Led to Believe

    Weight Loss Is More Complex Than We Have Been Led to Believe

    The Truth About the 3,500-Calorie Rule: Why Weight Loss Isn’t Always Linear When it comes to weight loss, one of the most common pieces of advice sounds like simple math: “Create a 500-calorie deficit each day, and you’ll lose 1 pound per week.” That equation comes from a 1958 study by Max Wishnofsky, who estimated that one pound of fat equates to about 3,500 calories. This rule has been repeated so often it’s practically written in stone in most diet books, calculators, and even on fitness trackers.This is still the framework taught in med school to registered dietitians. But there’s just one problem — it doesn’t always work that ....

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  • Non Scale Victories - Reasons To Exercise

    Non Scale Victories - Reasons To Exercise

    Non-Scale Victories: The Wins That Matter Most on Your Fitness Journey When most people start their fitness journey, they have a specific goal in mind—usually tied to weight loss, muscle gain, or a certain aesthetic. And while these goals can be motivating, they only scratch the surface of what fitness truly offers. The real magic of exercise lies in the non-scale victories (NSVs)—the benefits that go beyond numbers on a scale. These victories are often more meaningful, longer-lasting, and a better measure of progress than any number could ever be. Why Non-Scale Victories Matter Weight fluctuates. Muscle grows in ways that might not immediately reflect on a scale. ....

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  • Stop Being Sick, The Fight From Within - Immune System

    Stop Being Sick, The Fight From Within - Immune System

    How to Strengthen Your Immune System and Stay Healthy This Season Lately, it seems like sickness has been making its rounds through our gym, despite our best efforts to keep 4F Coaching the cleanest gym in town. We take pride in maintaining a spotless facility, but we all know that germs are everywhere, and sometimes, no matter how careful we are, illness still strikes. This season has been especially rough, with many of our members dealing with colds, flu, and other infections. While we can’t control everything, we can take action to strengthen our immune systems, helping our bodies fight off sickness more effectively. In this post, we’re going to break down the best ....

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  • Creative & Easy Ways to Add More Protein

    Creative & Easy Ways to Add More Protein

    Creative & Easy Ways to Get More Protein in Your Diet At 4F Coaching, we know protein is the foundation of a strong, lean, and well-functioning body. Whether your goal is to lose weight, build muscle, or improve overall health, ensuring you get enough protein is a game-changer. But let’s be real—eating plain chicken breasts and protein shakes every day can get old fast. That’s why we’re breaking down unique and easy ways to boost your protein intake without getting bored. Why Protein Matters Protein is crucial for muscle repair, fat loss, and overall health. It helps you stay full longer, supports metabolism, and aids in recovery after ....

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  • Top 5 Fitness Myths DEBUNKED

    Top 5 Fitness Myths DEBUNKED

    Top 5 Fitness Myths—Debunked! The fitness industry is filled with myths that can mislead even the most dedicated individuals. At 4F Coaching, we believe that education is just as important as exercise. Misinformation can stall progress, cause frustration, and even lead to injury. Today, we’re tackling five of the most common fitness myths with science-backed facts, so you can make informed decisions on your health journey. Myth #1: You Need to Do Endless Cardio to Lose Weight The Truth: Strength training is just as, if not more, effective for fat loss than cardio. Many people believe that running for hours is the key to shedding pounds. While cardio burns ....

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  • The 4F Coaching Guide to EASY Nutrition & Fitness Management

    The 4F Coaching Guide to EASY Nutrition & Fitness Management

    The 4F Coaching Guide to EASY Nutrition & Fitness Management When it comes to fitness and nutrition, we all fall somewhere on a spectrum. On one extreme, there are those training for elite goals—such as special forces candidates or bodybuilders—who must follow rigid, disciplined plans to meet specific physical standards. On the opposite end, there are individuals who simply want to improve their health with minimal effort, like walking a few times a week or attending the gym casually. Most of us fall somewhere in between, and our place on this spectrum will shift depending on our life circumstances, stress levels, and goals. That’s why it’s essential to ....

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  • Start the New Year with This Nutrient Powerhouse

    Start the New Year with This Nutrient Powerhouse

    The Power of Fiber – Your Secret Weapon for Health Fiber is the unsung hero of a healthy diet—and it’s the perfect way to kickstart your health goals this year. While often overlooked in favor of trendy superfoods or supplements, fiber offers a multitude of benefits that make it an essential part of any balanced diet. Why Fiber is Crucial for Your Health 1. Hunger Control : Fiber-rich foods help you feel fuller for longer, reducing the temptation to snack unnecessarily. This can be especially helpful if you’re trying to maintain a healthy weight or manage portion sizes. 2. Blood Sugar Stabilization : Fiber slows down the ....

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  • The Power of Creatine

    The Power of Creatine: A Comprehensive Look at Safety, Benefits, and Emerging Research Pertaining to Youth Athletes By Coach TJ, Owner of 4F Coaching When it comes to supplements, few have been as extensively researched and scrutinized as creatine. Whether you’re an athlete looking to enhance performance, a student seeking cognitive support, or a parent concerned about safety for your child, creatine stands out as one of the most well-studied and versatile supplements available. Let’s explore its safety profile, key benefits, and the exciting new research that shows promise beyond muscle growth. Creatine’s Longstanding Safety Record Creatine has been researched ....

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  • The Remarkable Benefits of Taking Collagen Supplements: Rediscover Youthfulness, Mobility and Confidence

    The Remarkable Benefits of Taking Collagen Supplements: Rediscover Youthfulness, Mobility and Confidence

    The Remarkable Benefits of Taking Collagen Supplements: Rediscover Youthfulness, Mobility and Confidence Aging can be an overwhelming experience. As we notice our skin losing its glow, our joints feeling stiff, and our hair thinning, it’s easy to feel like these changes are inevitable signs of time. But what if there was a way to slow down these changes? Something that is natural, safe and simple that could help us maintain our youthful energy, strength and confidence. That’s where collagen supplements come in. Collagen, the body’s most abundant protein, is often called the “scaffolding” of our body. This protein helps keep our skin plump, our joints ....

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Our mission is to positively impact the health of our community. We will educate and empower our members by compassionately coaching them and inspiring confidence in them.

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