Tips, Tricks, and Little-Known Facts About Fat Loss!

Happy Monday Everyone

 If you’re here, chances are you’ve been looking for real, evidence-based tips to crush your fat loss goals. I’m going to share some insights today that you may not know about, and back them up with science. Plus, I’ll answer some common fat-loss questions with practical advice. Let’s dive right in.

1. Nutrition: A Flexible Approach Works Best

Based on the latest research by Alan Aragon, a top nutrition expert, the most sustainable fat loss comes from following a flexible dieting approach, not rigid restrictions. It’s not about never having your favorite foods—it’s about balance. Instead of cutting out entire food groups, aim to hit your calorie and macronutrient targets. You can still enjoy tacos, wine, and even dessert while making steady progress.

One key nutrition hack: Prioritize protein. A study from the International Society of Sports Nutrition suggests a daily protein intake of 0.7-1.0 grams per pound of body weight for those looking to lose fat without losing muscle. Protein helps preserve lean tissue and boosts your metabolism, leading to better fat loss.

2. Muscle-Building: Lift Big, Grow Big

When it comes to muscle building, the legendary Brad Schoenfeld, PhD, highlights the importance of volume and progressive overload. His research shows that lifting heavier weights over time and increasing the number of sets and reps will maximize muscle hypertrophy. But here’s a lesser-known fact: you don’t need to train to failure every single time.

Instead, you can get great results by managing fatigue and focusing on the mechanical tension in your muscles. His advice? Train each muscle group 2-3 times per week, aiming for 10-20 sets per muscle group weekly.

3. Fat-Loss Fact: Spot Reduction Is a Myth

You’ve probably heard it before, but let’s make it crystal clear: you can’t spot-reduce fat. Doing 100 crunches every day won’t burn belly fat—total fat loss comes from a calorie deficit combined with consistent exercise. Cardio can help, but your diet will make the biggest impact.

4. Fitness Competitions: It’s All About Precision

Whether you’re preparing for a fitness competition or a transformation photoshoot, precision is key. Every detail matters, from macronutrient timing to hydration and posing practice. Here’s a quote to remember as you push forward:

"Don't confuse doing more than you’ve ever done with doing everything you need to do." 

- Rafael Moret (https://x.com/rafael_moret)

The small changes—like dialing in sleep, perfecting your recovery routine, and ensuring consistency—are the ones that make all the difference.

5. Common Fat-Loss Question: How Much Cardio Is Too Much?

Many people ask if there’s a point where cardio stops being effective. The answer? Yes! Too much cardio, especially without enough strength training, can lead to muscle loss. The goal is balance: aim for 3-5 cardio sessions per week, alongside resistance training, to maximize fat loss while maintaining lean muscle.

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Coaching + Accountability = Fastest Results

At the end of the day, if you really want to fast-track your results, Coaching and accountability are your best tools. A customized plan built around your lifestyle, plus daily support, is what makes my clients achieve transformations they never thought possible.

 

Ready to take your next step? Let’s chat about your goals and create a strategy that works for YOU.

 

Have an AMAZING week,

 

Rafael Moret

 

PS- Clean Eating Made Easy

Skip the shopping, cooking, and cleaning. Just heat & eat. 

Simple. Click Here<<

 

PPS - The DETOX Pack the one you have seen me talk about and share with a lot of my clients

• V-Itaren
• V-Organex
• V-TeaDetox
• V-Fortyflora
• V-Glucalose
• V-Glutation

You can order these and more supplements even the LOVKAFE, a coffee functional beverage that helps regulate hormonal functions with estrogen and testosterone, by clicking here<<<

 

 

 

You Need These 4 Things to Transform

 

Hello Everyone and Happy Saturday I saw this the other day and I said to myself...YEAP!   "STOP WORKING HARD ON SOMETHING THAT WILL NEVER WORK WELL"   All Transformation is the results of 4 Things Awareness Intention Decision Discipline  Check out this 90 second clip: Hopefully that made as much sense to you as it did to me.   Let me see if I can share some tools that can help you out.   ICON MEALS...have your meals cooked and delivered to your door. If you are working with us, you can order everything that is on your meal plan. But they also have Plans ready, like: Get Lean Meal Plan! Containing 12 of the very BEST lean/high protein meals What's in the Get Lean Meal Plan: 4/8 x Diced Chicken, Rice & Green Beans 4/8 x Beef Medallions, Saffron Rice & Green Beans 4/8 x Ground Turkey, White Rice & Broccoli or the High Protein Plant-Based Meal Plan:   2 x Southern BBQ Platter 2 x Teriyaki Fried Rice 2 x High Protein Tex-Mex & Sweet Potatoes 2 x Tex-Mex Burrito 2 x Caribbean Protein Bowl 2 x Protein Tex-Mex Quesadilla or the ICON MEAL PLAN and they take only 3 minutes or less to reheat. What's in the ICON Meal Plan: - Brisket Mac & Cheese - Chicken BBQ Quesadilla - Chicken Tamale Platter - Korean Style Beef Bowl - Salsa Verde Chicken - Zesty Orange Turkey Meatballs   You can shop for those and more by clicking here<<<    The ESSENTIALS Pack from Vital Health which includes: V-Omega 3 V-Glutation V-Nitro V-Itadol or The DETOX Pack the one you have seen me talk about and share with a lot of my clients V-Itaren V-Organex V-TeaDetox V-Fortyflora V-Glucalose V-Glutation You can order these and more supplements even the LOVKAFE, a coffee functional beverage that helps regulate hormonal functions with estrogen and testosterone, by clicking here<<<   We have these and so many more tools that we can use and recommend. Our goal is to help you get to the NXT LVL. We have amazing Photo Shoots coming up for anyone that wants to take advantage of those. We have Team NXT LVL, our Contest Prep Program for those interested in stepping on stage. We have our NEW NXT LVL Mastery program. This is for the serious competitor ready to elevate their fitness, competition prep, and stage presence to the next level. This is a 12 Month Program we are ONLY offering for competitors looking to pursue getting further ahead as a competitor. This is NOT a lifestyle program.   I wish you all a GREAT Weekend. I hope this all helps.   Coach                                       -

 

What Would Make It Enough?

 

What would make you feel like you are doing enough? That is one of the take aways of todays episode Follow Us: Instagram: https://www.instagram.com/laisandthecoach Facebook: Lais and The Coach https://www.soyouthinkyouwanttocompete.com/ GET YOUR FREE 16 WEEK ASSESSMENT HERE: https://forms.gle/UCTqMNDQCkvDQBcw6 Listen now on Spotify, iTunes, YouTube, and your favorite podcast platforms! Subscribe, like, and leave a comment!

Unlock Your Transformation: NXT LVL Minted Experience Testimonials

 

Are you ready for the ultimate transformation? Welcome to the NXT LVL Minted Experience, where real clients share their incredible journey of strength, commitment, and life-changing results. In this video, you'll hear firsthand from our clients as they describe their personal transformations—how they surpassed their goals, not just on the scale, but in life. From busy parents to professionals, they prove that anything is possible with the right guidance and support. Whether you’re looking to get in the best shape of your life, build lean muscle, or achieve something greater than you ever thought possible, the NXT LVL Minted Experience is your chance. This isn’t just another fitness challenge—it's a luxury transformation experience, culminating in a weekend celebration that combines a luxury photoshoot with a Met Gala-inspired party! 💥 Are you ready to level up? Watch now to hear their stories and see what the NXT LVL can do for you. Learn more about the NXT LVL Minted Experience and how you can join the next round: https://forms.gle/4NTrMM7YzYCySugo7 Subscribe for more transformation stories, tips, and fitness inspiration.

Take 3 Steps Toward Your Ideal Transformation

 

Hello Everyone, Happy Monday I talk to people just like you every day—busy moms, entrepreneurs, and individuals who are ready to transform their lives. They often tell me about their fitness goals: Losing weight and finally feeling great in their clothes Finding a plan that fits their busy lifestyle Sticking to a routine that actually works Our focus is simple: to help you achieve your ideal transformation. Whether it's losing weight, toning up, or getting ready for a special event, we help people like you do it all without sacrificing your favorite foods or social life.   But let me ask you this:   What did you do last week to get closer to your fitness goals?   It’s not enough to just go through the motions or hope for results. Did you take specific actions to move toward the transformation you want? If not, you’ve lost that week. The truth is, each week matters. You don’t need to do a dozen things every day, but you can’t afford to pull a zero. Consistent small steps make a big difference.   Here’s how we do it: Each week, we work with our clients to take 3 priority actions toward their goals. Whether it’s hitting a workout, adjusting a meal plan, or staying accountable—those 3 specific actions move you forward.   Every single week.   And the best part? We’re here to support you every step of the way with personalized plans that fit your lifestyle and goals.   So, as you head into the week, think about your own goals. Map out just 3 steps that will move you toward where you want to be. We’re here to help you take those steps—and more.   Most won’t…but you’re different.   Don’t settle for mediocrity. Let’s make this the week you finally start moving closer to your ideal transformation.   Ready? Let’s do this together.   Have a Great Week   Coach   PS...when you get a chance watch this video, it's something we say everyone should experience                                     -

 

Unlock Your NXT LVL: How to Transform Your Fitness without Sacrificing Your Lifestyle

When most people think about fitness transformations, they envision endless hours in the gym, bland meals, and giving up everything they love. But what if I told you that achieving your fitness goals doesn't have to mean sacrificing your lifestyle? 

In my 29 years of contest prep coaching, I’ve seen busy moms, dads, entrepreneurs, and fitness enthusiasts successfully balance their goals with their daily routines. From enjoying family dinners to making time for workouts, you can have it all—you just need the right approach

Step 1: Set a Big, Achievable Goal

Many people fall into the trap of setting vague fitness goals like "lose weight" or "get fit." While these are great aspirations, they're not specific enough to drive lasting change. One of the keys to success in fitness transformation is setting a **big goal with a clear deadline.

Whether it's prepping for a competition, a photo shoot, or just looking incredible on vacation, having a deadline keeps you focused and accountable. If you need help defining a goal that fits your lifestyle, I can help you figure out where to start. Learn more about setting goals here

Step 2: Create a Flexible Plan

Rigid plans are destined to fail, especially when life throws you a curveball. Instead of forcing yourself into a strict regimen, focus on a flexible nutrition and workout plan. For example, you can still enjoy your favorite foods like tacos and wine while hitting your fitness targets. It's about balance, not restriction.

For busy professionals and parents, flexibility is essential. I’ve developed programs that fit seamlessly into your day-to-day life. Want to see how you can eat the foods you love while still getting in shape? Check out my flexible transformation approach

Step 3: Accountability and Support

One of the biggest reasons people fail in their fitness journey is a lack of accountability. You might start strong, but without regular check-ins and encouragement, motivation can fade. That’s why daily communication and concierge-style coaching can make all the difference.

Whether it’s a quick text to adjust your meal plan or a phone call for support before a big event, having someone in your corner ensures that you stay on track. My program offers constant communication to help you hit every milestone. Interested in learning more about our daily support? See how I keep my clients accountable

Step 4: Celebrate Your Success

The end goal is important, but celebrating small wins along the way is key to staying motivated. Whether it's fitting into your favorite jeans, hitting a new personal record, or simply feeling better, take time to recognize your progress.

In fact, one of the most powerful ways to commemorate your transformation is with a photo shoot. This gives you a visual reminder of your hard work and serves as a motivational milestone to keep pushing forward. Discover the impact of a transformation photo shoot

Take Your Fitness to the NXT LVL

No matter where you are in your fitness journey, the most important thing is taking that first step. You don’t have to overhaul your entire lifestyle or give up everything you enjoy—success comes from a balanced, sustainable approach.

If you’re ready to take your fitness to the next level while still enjoying life, I’d love to help guide you. Whether it’s a 16-week transformation, a goal-setting session, or just advice on how to get started, let’s talk. Get started with a consultation today

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Coach Rafael Moret

Feeling Bloated or Feeling Fluffy 😬?

 

Hello Everyone Let me share something powerful with you.   You probably know Lais, and Brianna —two incredible women who’ve achieved amazing things in the fitness world. But what most people don’t realize is that even with all their dedication to training, they were struggling with something many of us face daily: bloating and feeling off-balance.   For a while, they were feeling stuck, bloated, and a bit fluffy—despite all their hard work. The truth is, sometimes even the best workouts and meal plans can leave you feeling less than your best if your body isn't functioning optimally.   Here’s what made all the difference: We focused on detoxing and supporting their digestion with the right combination of supplements and a supportive eating program. That’s when the magic happened!    Their energy levels improved, their bloating disappeared, and they started to see better results not just in how they looked but also in how they felt. And it wasn’t just luck or a one-time success. For decades, 3 decades,  I’ve helped clients—just like you—achieve their health goals through simple, proven strategies that focus on removing what’s holding you back. Why Detoxing is a Game-Changer: Eliminate the Toxins – Get rid of the harmful build-up that’s causing inflammation, sluggishness, and bloating. Improve Digestion – Your body can’t function at its best when your gut is out of balance. Boost Energy & Clarity – Feel lighter, more focused, and ready to conquer your day. This isn't just about supplements—it's about a holistic approach that includes the right eating plan, a fitness routine, and consistent support.   Want to Feel Like Lais and Bri? I'm giving you the same opportunity. If you’re ready to ditch the bloating and feel better, click here to purchase the detox package and digestive support supplements that helped them thrive: V-Itaren, V-Organex, V-TeaDetox,V-Fortyflora, V-Glucalose, V-Glutation   As a bonus, I’m including a 4-week meal plan and 4-week workout program to jumpstart your transformation just to make sure you get the same results. You’ll have everything you need to start feeling your best.   Remember, the fastest way to feeling and looking amazing is to make the decision to take action today.   Click here to get started!   You got this!   Coach   PS...want to know if what I'm saying is beyond true? Ask them...feel free to message or DM Lais or Bri and ask them yourself if what I'm saying is true.                                   -

 

Why Your Body Needs Glutathione?

 

Why Your Body Needs Glutathione? Glutathione is often called the "master antioxidant," and here’s why: Protects Your Cells: Every day, our bodies are exposed to toxins, pollutants, and stress that cause damage to our cells. Without enough antioxidants like glutathione, this damage builds up and can lead to serious health issues, including chronic diseases. Boosts Immunity: Glutathione helps keep your immune system strong and functioning optimally. This means you’re better equipped to fight off infections, recover faster from illness, and feel healthier overall. Detoxifies Your Body: It plays a crucial role in detoxifying harmful substances, especially in the liver, helping your body remove toxins efficiently. Slows Down Aging: By fighting off harmful molecules (free radicals) that contribute to aging, glutathione helps keep your skin looking younger and healthier while supporting overall vitality. Without enough glutathione, you may experience: Fatigue and sluggishness Increased inflammation and joint pain A weakened immune system Premature aging and cell damage The Solution: V-GLUTATION By adding glutathione to your daily routine, you can give your body the extra support it needs to fight off these modern-day stressors and feel better from the inside out. You can order here

Both of them lost 10 lbs. despite this....

 

Happy Sunday Everyone Lais and Bri recorded a video on Thursday about where they are in their journey, where they are now and what they have been able to do in the last couple weeks with this NEW strategy.   Just Press Play   They just sat in the car after they worked out and shared their thoughts.   Over the last few days I have shared some cool Transformations that I will share here this week, but I did say this  "The difference between where you are and where you 𝗰𝗼𝘂𝗹𝗱 be isn't about working harder… it's about *working smarter* and unlearning the things holding you back. . . Reply “I’m Ready” if you're ready to see what your transformation could look like. Let's make the next 100 days your most powerful yet."    Did you know Christmas morning is 101 days away? Doesn't matter if you celebrate Christmas or not... Can you imagine unwrapping your NXT LVL in 100 days?   Watch the video...if you can relate and you are ready to go all in on you, let's do it!   Wish you all a Great Sunday   Coach                                               -

 

WOW!! What A Weekend (here a few pictures and video)

 

Hello Everyone and Happy Monday This is one of the reasons we do what we do. The TEAM NXT LVL Show Weekend Experience. We just got back from Miami and I have lots to share and we are sharing lots on social media, but I wanted to give you all a quick recap before we head back to Miami this week. For those of you curious or interested or if you have a friend or family member...these are the weekends that fuel our fire.   Let's start with our Team Photo Shoot Experience: Next ..during registration we celebrated 2 of our Newest Pros Next, Saturday...Show Day...we have some cool videos we will be releasing but for now some pictures:  The Preps for this show all came with twists and turns and life didn't stop for anyone on this journey. Trips, Work, Business, Kids, Sad Days, Happy Days, Days where people want to quit and days it seems everything is clicking.   Again...I will have more to share and we have a lot we have shared on FB and IG.   And...this morning Lais released a video of what is NXT for her and her journey. You can watch below: For those of you watching...I hope these stories, these journeys to the stage and photo shoots inspire you to push for more, to do bigger things, to set bigger goals   If there is something we can do to help, reach out and if you are ready to start your own chapter in this story...let's go, today is a good day to start.   Wish you all a Great Week   Coach                                   -