Pretty much every "diet" works through two, principal mechanisms: 1. Caloric restriction. 2. Mindfulness and enhanced mental engagement. And the balance of these mechanisms varies depending on the protocol. For example, intermittent fasting is less about "mindfulness" and more about reducing calories through rigid time restrictions. In fact, proponents like it exactly because you can eat...

Progress is not always linear. We all have days where we appear to "plateau" and can't seem to add more weight or reps in a workout. And all too often, people rush to swap out movements—or even dump the entire program—presuming that a change is needed to reboot progress. But in truth, the struggle is a fundamental part of the process and NOT something you should rush to avoid. Because striving...

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...

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...

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...

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...

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...