Stop majoring in the “minors”

Stop majoring in the "minors." Adults with jobs, kids, and responsibilities have FAR less time to devote to training. No big surprises there. Now, there are some VERY good bodybuilders that have made it happen—even with busy families—just by being mercenary with time management (and having awesome spouses!) or hiring a coach. But they also don’t sweat the small things and worry about the...

What’s holding you back?

Last year, I wrote about how Stallone's performance in the movie Copland taught us a valuable lesson about body transformation. In the movie, Sly played an out-of-shape cop, and instead of just putting on a fat suit, he went full Method actor and gained over 40 pounds of bodyfat. But preparing for the role wasn’t easy for Sly, especially at first. The weight wasn’t coming on and he struggled to...

THE ZOMBIE APOCALYPSE IS COMING

You can thank Daylight Savings Time. There are plenty of tips, hacks, and of course supplements that supposedly help with fat loss. Unfortunately, the overwhelming majority don’t do a damn thing—at least compared to the basics of calorie control, resistance and cardiovascular exercise, sleep, and stress management. Yet even the brilliant basics only work if you are consistent with them, which is...

Hungry, or bored?

Are you hungry, or bored? Understanding the difference between hunger and cravings can help you make healthier choices and maintain a balanced diet. Hunger is the physical sensation of needing food, usually accompanied by symptoms such as stomach growling. Cravings, on the other hand, are the psychological feeling of wanting food and can be triggered by emotions as well as external stimuli. So...

The forgotten diet phases

Have you ever started a diet, only to crash and burn within a month? Or reach the end of a long diet only to regain everything you lost within a few weeks? It’s probably ‘cause you forgot about the two most important diet phases: the Pre-Diet and the Post-Diet. Think of the Pre-Diet like preparing for a boxing match. You wouldn't just show up on fight night without training, would you? The same...

Moderate. Simplify. Align.

Constantly falling short of your goals? It could be one of the "Big Cs." First-up: Consumption. Specifically over-consumption. There's no room for consuming large quantities of low-nutrition, high-calorie foods, especially if you're trying to get lean. But we're not just talking about diet. It's consuming NOISE: “News," opinions, social media, and negativity. Research shows that constant...

Settling the fasted cardio debate

Unless you've been living under a rock, you'll have seen many a coach and "influencer" advocate that fasted cardio in the morning burns more fat. And to say that it has been widely “discussed” in the fitness and health industry is an understatement. On the one hand, there’s evidence to suggest that performing cardio in a fasted state burns a greater percentage of calories from fat compared to...