Whatever your body image goal, be it to lose weight or gain muscle, diet is the key. On this page you’ll find our comprehensive guide to diet and exercise. Learn how to eat for greater energy, fat loss, muscle gain and a boosted immune system.

Fat Loss Muscle Building Healthy Eating Mood


overweight woman pinching a large amount of belly fat


According to Statistics Canada, in 2014 (the most recent year for which we have data), over 20% of Canadians were obese, while 40% of men and 27.5% of women were classified as overweight. More than ever, people are fighting a losing battle against fat. This is not only tough on their health but hard on… Read More overweight man on couch eating pizza and watching tv

Why Do We Get Fat?

If you’ve ever been on a weight loss diet you may have wondered why your body stores fat in the first place? Of course, we all know that if we eat more calories than our body burns, we’ll gain weight and if we eat less, we’ll lose weight. But what kind of weight? What tells… Read More a glycemic index chart

Fat Loss: Foods That Make Us Fat

This post about foods that make us fat, along with my previous post: Why Do We Get Fat, form a foundation for all future articles on exercise and fat loss. If you haven’t read that post, please do so now, as this article assumes you understand what an insulin spike is, and why you need… Read More woman using fat measurement calipers

How to Accurately Measure Your Body Fat Percentage at Home

We talk a lot about ‘losing weight’ but in fact losing weight is bad if a lot of what we’re losing is muscle mass. What we really want to do is lose fat and keep the muscle. But how much of our body is fat? We need to know our body fat percentage. Some gyms… Read More chalkboard drawings and woman getting slimmer

How to Lose Weight Fast: The Most Effective Method

If you haven’t already I strongly recommend you read my two previous posts before reading this one. Why Do We Get Fat, and Foods That Make Us Fat form a foundation for all future articles on exercise and weight loss. You Don’t Have to Exercise to Lose Weight… I tell people they don’t have to exercise to lose… Read More young fit couple training with medicine balls

How to Lose Weight

Searching for how to lose weight? First, you need to know that losing weight is bad. What!? Of course losing weight isn’t bad! It’s what the majority of us are struggling to do. Well, yes and no. What we’re really working towards is losing fat. Here’s why losing weight is bad, and it’s the reason… Read More newly slim woman showing loose jeans

How to Lose Belly Fat: The Ultimate Guide

Men at any age, and women over 50, tend to carry their fat around their middle. While 30% body fat is unhealthy no matter where we’re carrying it, when it all settles around our middle it really sticks out like a sore thumb. It’s kind of like our belly fat has a personal grudge against… Read More


very muscular man doing bicep curls with a curling bar

Bodybuilding 101: Eating to Gain Mass

I was a skinny kid. Very skinny. At 16, I was 5’ 10” tall and weighed 140 lbs. It was 1981 and Schwarzenegger was the action hero of the day. I wanted a body like his, not the sad stringy thing that genetics had handed me. It didn’t help that I seemed to be surrounded… Read More


Athletic girl is training doing push up surrounded by flames

Always Tired? The Energy Diet Might Be The Answer

Most of us experience low energy from time to time but some people seem to be tired all the time. Sometimes we know what the problem is. Lack of proper sleep is a common cause. But what if you’re getting your rest but still don’t have any oomph? It could easily be your diet. Eating… Read More man bodypainted as Superman

The Energy and Immune Boosting Diet

What if you don’t have any specific body image goals but you want to have more energy, feel better and simply be healthier? Then this post is for you. If you’ve been confused by the massive amount of conflicting dietary advice out there, I’m about to lay out for you the absolute healthiest way to… Read More paleo foods, meat, fish, fruit and vegetables

Eating Right Simplified

We have a lot of posts here about how the foods you eat affect your body, and how to use that knowledge to achieve your goals. Whether you want to lose weight, gain weight, increase energy or boost your immune system, a healthy diet can be the key. But what if you don’t have the… Read More


man raising arms in victory against rising sun

The Hidden Benefits of Exercise

This post really has nothing to with nutrition, but we’re providing it as a bonus because so few people realize the huge hidden benefits of exercise. At Topp Performance, we care about your health and well-being, so we feel strongly that the following is information everyone should know. We focus a lot on the self-image… Read More