Get Lean or Die Trying?
There's merit to a "get in and get out" approach to fat loss, especially if your ultimate goal is a muscular physique. However, a slow and steady approach will yield less dramatic swings in energy and water weight, not to mention more lasting changes in habits and lifestyle. It helps to see dieting and fat loss as a pendulum. The more you “pull” on one end (calorie restriction, cardio), the more...
The Ultimate Shoulder Impingement Recovery Plan: What You Need to Know!
If you’re one of the many people who suffer from shoulder impingement, you know firsthand how frustrating and debilitating it can be. This common condition occurs when the tendons and bursae in your shoulder become compressed or pinched, causing pain, weakness, and a limited range of motion. Fortunately, you can take steps to alleviate your symptoms and speed up your recovery. Explore the...
Can you lift AND do cardio?
"Is it ok to have a goal for lifting AND for cardio? I want to get bigger AND I want to be able to run a 10k without much notice. I hear so much conflicting information.” First, it depends on your MAIN goal, how much time you have, and where you are on the development spectrum. For the last point, it’s like strength training vs. bodybuilding. When starting out, if you lift weights to get...
Training plateau? A small victory
A while back, Alex Viada urged people to stop seeing a training plateau as bad. "Because improved form and efficiency, greater fat oxidation, and reduced glycogen consumption per unit of work done are all TERRIBLE, especially for lifters." Even if sarcasm isn't your thing, I thought this was an EXCELLENT example of re-framing—a technique I frequently use with people "stuck" in a fat loss rut....
Creating your personal diet philosophy
A friend of mine is a notorious “speed dieter.” In the past 10 years, he’s hopped from Paleo to Carb Backloading to High Carb/Low Fat to Carnivore. And I’m sure I’m missing a few. But he’s not a “failed dieter.” In fact, he says he’s had good results with all of them—and I believe him. One could even argue that this is a good thing. You’re experimenting with your body and finding out what works...
False Start; Offence
You've been there. I know for damn sure I have. You look at your schedule and there it is—a solid stretch of relative normalcy. A good run of time where you could commit to getting leaner, or bigger, or even just clean-house on some bad habits that have taken hold of late. But to make sure you REALLY nail it, you hire a coach or invest in a meal service. Hell, you even demand your family gets on...
Focus on what matters
When it comes to health and fitness, what’s often overlooked in the decision-making process is prioritizing what fits YOU — specifically, what fits your individual needs, schedule, limitations, and family life. And it’s not just practical—it's powerful. It renders many of the nonsense ‘what’s optimal?’ arguments totally irrelevant. A classic example: “What frequency is best for building muscle?...