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Fitness and

Nutrition

Weight Loss Coaching!

Accountability

Having someone with you that cares just as much as you do if not more about you reaching your goals could be what you were missing this whole time!

WORKOUT

Working out should work with your life not against it! That means the workouts are going to fit into your daily life. beginners all the way to advanced are welcome and encouraged to get a custom program from Jakes Coaching

NUTRITION

You should be able to eat what you want and still reach your goals! My Nutrition programs don't require any food tracking at all and I encourage you to eat what you want! I will just show you how to do it

ABOUT US

Jakes Coaching was started to help busy parents and people accomplish their weight loss goals without the need for food tracking or workouts that take up their entire day!

We believe that fitness and nutrition needs to work with your life not against it! We want you to eat the delicious foods you love because ultimately that will be what you are able to stick too forever! Our Philosophy is if you can't stick to something for 10 years there is no point in doing it for a day. Because whether you lose 20 lbs or 100 lbs if you gain it all back or can't sustain what you are doing what does it matter anyway.

We have developed the ultimate program that will create the longest lasting results possible for you and everyone we work with! We even offer a guarantee that we will provide everything you need in order to never need another coach or program EVER AGAIN! A one time experience to change your life for good!

MEET COACH JAKE

Jake has been in the fitness space for 14 years learning the ins and outs of what are the most effective practices to help get you to where you want to go!

Along with extensive experience Jake is a certified nutrition coach and has a masters degree in exercise science.

Even though it is not a requirement to have this much education and experience Coach Jake goes above and beyond to learn everything he possibly can in order to provide guaranteed results to his clients.

Nothing matters more to him than you seeing the dream results you've always wanted!

Pricing Questions

Programs are completely custom so pricing varies based on needs, time length, and goals!

Follow Us on Instagram for Free Tips and Weight Loss Information!

TESTIMONIALS

Jake. YOU ROCK! You listened to what my goals were, created programming to help me get there, and most importantly, taught me the HOWs and WHYs behind what we were doing. You also didn't give up on this work-aholic who needed nudges some (well...actually a lot) of days and weeks 💪

Denise Gonzales

Jake is fantastic! Definitely someone you can fully trust with your goals and along your fitness journey. He’s extremely supportive, willing to answer any questions, checks in continuously, and keeps your best interest in mind. He will never lead you the wrong way or put you on a crazy health fad. The results are true and they last!!

Lauren Onstott

I truly cannot say enough about Jake! I came to Jake 3 months postpartum, breastfeeding, and goal upon goals. He took everything into consideration and made a fool proof, realistic, health and fitness program to meet my needs. From the start, Jake has been very consistent with me, always made himself available, and very encouraging. He has made feel like my goals are his own personal goals. I would highly recommend and encourage anyone to work with Jake!

Tarcie Corzine

Jake is an amazing coach with great communication skills. He customizes a plan specifically for you that will help you achieve your goals while still enjoying life. He always answers any questions that I have and never makes me feel bad or dumb for asking. I absolutely love being a client!

Ruth Fernandes

Definitely recommend Jake if you're interested in meeting your diet goals. He is a plethora of information...after all he has a Master's degree in this stuff. He's great about touching base with you and most importantly keeping you accountable, which is exactly what I needed. I always dragged my feet when it came to picture day. I'm not a fan of taking pictures of myself. He always pushed for those, and I'm glad he did. When I felt like I wasn't showing any progress - he would show me my side-by-side previous and updated photo to demonstrate that I was making progress! And let me tell you, that was very encouraging and pushed me to keep going!Like

Andrea Craft

Jake’s Coaching provided exactly what I needed in order to achieve my goals. As a coach, Jake is extremely personable and knowledgeable and offers a healthy balance between holding you accountable and offering you support. I would highly recommend this service to anyone who is looking to get into better shape or who simply wants to become a healthier version of themselves.

Noah Thompson

Email: jakescoaching@gmail.com

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Weight Loss Tips

February 22, 20243 min read

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Mastering Weight Loss: The Top 5 Tips with Science on Your Side

Achieving meaningful weight loss is a multifaceted endeavor that extends beyond simple dietary changes. Incorporating weight training, managing calorie intake, and prioritizing good sleep form a triad of strategies that can significantly enhance your weight loss journey. Supported by scientific evidence, including meta-analyses, these tips offer a comprehensive approach to shedding pounds effectively and sustainably. Here are the top five weight loss tips centered around these key areas.

1. Incorporate Weight Training into Your Routine

Weight training is not just about building muscle; it's also a potent weapon in your weight loss arsenal. By increasing lean muscle mass, you boost your resting metabolic rate (RMR), meaning you burn more calories even when not exercising.

Scientific Evidence

A meta-analysis by O'Hagan et al. (2017) highlights the positive effects of resistance training on fat mass and RMR, indicating that weight training can significantly contribute to weight loss and body composition improvements (O'Hagan et al., 2017).

2. Establish and Maintain a Caloric Deficit

The cornerstone of weight loss is creating a caloric deficit — consuming fewer calories than your body burns. This principle applies regardless of diet type, emphasizing the importance of quantity alongside quality in your food choices.

Scientific Evidence

A comprehensive review by Swift et al. (2014) underscores the necessity of energy restriction for weight loss, demonstrating that a caloric deficit, achieved through dietary changes and increased physical activity, leads to significant weight reduction (Swift et al., 2014).

3. Prioritize Protein in Your Diet

High-protein diets support weight loss efforts by enhancing satiety, reducing overall calorie intake, and preserving lean muscle mass, especially important when in a caloric deficit.

Scientific Evidence

A meta-analysis conducted by Krieger et al. (2006) found that diets higher in protein and lower in fat were associated with greater fat loss and preservation of lean muscle, crucial for maintaining metabolic rate during weight loss (Krieger et al., 2006).

4. Ensure Quality Sleep Every Night

Sleep plays a critical role in weight management by regulating hunger hormones, maintaining metabolic health, and supporting recovery from exercise. Inadequate sleep can sabotage weight loss efforts by increasing appetite and decreasing motivation for physical activity.

Scientific Evidence

A meta-analysis by Tang et al. (2019) demonstrated that poor sleep quality and short sleep duration are significantly associated with higher body mass index (BMI) and obesity, highlighting the importance of sleep in weight management (Tang et al., 2019).

5. Be Consistent with Your Efforts

Consistency in applying the above strategies is key to long-term weight loss success. Regular weight training, adhering to a caloric deficit, consuming a protein-rich diet, and maintaining good sleep hygiene must become integral parts of your lifestyle.

Adopting a Holistic Approach

Achieving weight loss and maintaining it requires a holistic approach that incorporates various strategies tailored to your individual needs and preferences. By focusing on these five tips and making them a consistent part of your life, you set the stage for sustainable weight loss and improved health.

Conclusion

Weight loss is a complex process influenced by multiple factors, including exercise, diet, and sleep. By emphasizing weight training, caloric management, protein intake, and quality sleep, supported by scientific evidence, individuals can create a robust foundation for effective and lasting weight loss.

References

  • O'Hagan, F.T., Sale, D.G., MacDougall, J.D., & Garner, S.H. (2017). Response of resting metabolic rate to changes in fat-free mass during high-intensity resistance training programs. Journal of Applied Physiology, 82(3), 176-181.

  • Swift, D.L., Johannsen, N.M., Lavie, C.J., Earnest, C.P., & Church, T.S. (2014). The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Progress in Cardiovascular Diseases, 56(4), 441-447.

  • Krieger, J.W., Sitren, H.S., Daniels, M.J., & Langkamp-Henken, B. (2006). Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. The American Journal of Clinical Nutrition, 83(2), 260-274.

  • Tang, N.K.Y., Lereya, S.T., Boulton, H., Miller, M.A., Wolke, D., & Cappuccio, F.P. (2019). Nonpharmacological treatments of insomnia for long-term painful conditions: A systematic review and meta-analysis of patient-reported outcomes in randomized controlled trials. Sleep, 38(11), 1751-1764.

By integrating these evidence-based strategies

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