So you are interested in adding a fat burner to your plan? Start with the first nine items on this list: 1. Plan your meals and shop weekly 2. Prepare daily meals emphasizing fresh, whole foods 3. Establish consistent sleep/wake times—including weekends 4. Stay busy/active—especially evenings 5. Prioritize quality sleep 6. Track calories & protein 7. Walk outside daily 8. Get your mind OFF...

Many people have ambitious goals to improve their physique. But the harsh truth is that few succeed, and even fewer can achieve change that lasts but a few fleeting moments. Fundamentally, change that sticks boils down to doing a few little things right—for a lot longer than you'd like. Because little things, done consistently, quickly become the BIG things. Today, we're talking MINDSET. And my...

On Monday we covered TRAINING tips. Today, we’ll cover some key reminders to help you steer your DIET in the right direction. Let's cover some key reminders to help you steer your DIET in the right direction. 1. Keep A Food Log. This is the most powerful tool in your arsenal. Everyone should keep a food journal of SOME kind. If your phone runs your life, it can be an app like MyFitnessPal or...

Before I write a post, I ask myself, "Is there a good chance the reader might learn something useful from this?" Sometimes it's a no, so I shelve the post and start over. But occasionally it's a BIG yes, as in there's a ton of helpful info. And in this case it's too much for just one post. So I decided to split it into thirds, which means expect two more pieces from me this week. This first...

Fat loss is very simple. Just not easy. I mean, figuring out calorie targets and planning a few meals ain’t exactly rocket science. Nor is shopping, cooking, prepping, and tracking all those meals. What IS hard? Doing all of the above for MONTHS. One thing that would make things a lot easier would be to eat the same things every day. But who the hell does that, much less wants to? Although, if...

Every fat-loss diet stalls. It's really just a case of when and why. Cause fat loss is seldom linear and will invariably fluctuate anywhere from a pound or two down to a few ounces, and sometimes nothing at all. Hell, "weight" can even go UP at times—even when you're seemingly doing everything right. The body really can be fickle. So WHEN you find that fat loss has genuinely stalled, here's what...

So before you replace an entire program, see if you can "breathe new life into it." The changes can be as simple as refreshing rep ranges or making subtle adjustments to the exercises—anything from grip width and attachments to bench incline or pulley height. And if things "feel flat" (no pump, poor mind-muscle connection), there are plenty of ways to reconnect with your program: * Change the...