Five Boner Friday – RIP Franco

1. Wanna quit drinking and staying out late on the weekend? Schedule a leg workout or book a session with a good (expensive) trainer for Saturday and/or Sunday at 7am. Do this for a month and I assure you that hanging with your wingman Jim Beam will quickly lose its appeal. - - - 2. Losing excess body fat is pretty cool. It not only dramatically improves how you look and feel but can also can...

Five Boner Friday – Maintaining leanness, re-framing exercise calorie burning, greens ‘n routines

Here we go with another round of five coaching insights from the past week. 1. Exercise doesn't burn that many calories, and... it's fine. I’m really big on re-framing things, whether it’s seeing fat loss plateaus as victories or using silly nutrition rules like “don’t eat after 7pm” to work in someone's favor. Here’s another. People relatively new to the fat loss process, especially cardio...

Five Boner Friday – Supplement CEOs, John Meadows and low calories, coping strategies

Look at me, sending a Friday newsletter on a Friday. I'm like all efficient and shit. Is it a full moon? Or did I just skip last week entirely and now trying to save face? Who knows. 1. I get a kick out of supplement company CEOs who continually rail about big, bad corrupt #BigPharma. Big Pharma is hardly beyond reproach but bro, come on. You’re in the supplement industry. You use steroid-using...

Five Boner Friday – Vacation weight gain, the movie Gremlins, muscle gain

1. Stop stressing about vacation weight gain to avoid... vacation weight gain I just finished a week off at the beach and remember how I used to stress about re-gaining fat on vacation or after a diet (or both at once). Over the years I came to better understand how metabolism works and the natural ebb & flow of hunger/cravings and the body’s drive to restore after prolonged restriction....

Five Boner Friday – Complication, Calorie/Macro Levels & Stupidity

1. Less complicated, not more. Losing fat or building muscle, the fix for slow or stalled progress is rarely making things more complicated. Most of the time the solution is to do fewer things MUCH better or much harder. 2. Bodypart specialization Body part specialization phases where volume/frequency are increased for brief periods are far more effective when equal attention is paid to the...