The mechanics of fat loss can be taught in under an hour (sustaining a calorie deficit, eating enough protein, regular weight training), and yet it's still so damn hard for most people to pull off, consistently. The basics like figuring out your diet numbers and planning some meals isn't that tough. Nor is shopping, cooking, prepping, and especially TRACKING all those meals (family meals too)....

Muscle needs an incentive to grow. You gotta ask for more to get your muscles to wake up and lay down new tissue: * Lift more weight * Complete more reps at the same weight * Add more working sets Otherwise, your triceps are perfectly content to sit back and relax as you fart around in front of the dumbbell rack doing 8 sets of kickbacks with 5 reps in reserve. However, there is more to...

A big problem with the health & fitness industry is the need to strip nuance from everything to create easy to remember soundbites. (Preferably 140 characters or less, and if they can be turned into a handy infographic, even better). Take "progress" for example. Yes, you "should" try to lift more weight or do more reps each workout. And yes, you should try to nail the dietary process a...

A long-term client of mine has come a LONG way on his fat loss journey. He's basically in the top 5% of real-life 40-year-old physiques. Now they’re asking about pushing things to the next level—i.e. a visible 6 pack, veins, all that good stuff. And my response? "I wouldn't go there right now." Because he was finally at the point. "The point" is when you’ve lost the extra fat, added muscle,...

Work with me and you'll hear the same few expressions muttered over and over. One is "everything is connected," meaning that if something happens in one area of your life, it will undoubtedly affect the others. A classic example? Too much stress affects sleep and cravings, which affects training and food choices, which affects mood and body composition, which leads to... more stress. Yeah, ugly....

Picture this: A state-of-the-art tool that will reshape your life and physique, all while eradicating your worst progress-destroying habits. I’m talking about a simple notepad. Now before you get all annoyed and unfollow, don’t let its simplicity distract you from its effectiveness. I've successfully used the humble notepad to help men and women lose a LOT of fat, gain muscle, write their first...

It was cool and rainy when I woke up Saturday but I suppose that's fitting, given it was the anniversary of Anthony Bourdain's death. I miss Bourdain. I feel like I knew him. I definitely could relate to his long & winding journey, his restless nature, even his demons. He was a gifted writer with a sharp wit and curious mind, who didn't hit his stride until middle age when he finally went all-in...