Fat loss rhythms (…and daylight savings)

Fat loss is about rhythm. The most perfectly planned diet or system won’t accomplish much if you don’t or can’t stick to it for an extended period. Most assume that it’s knowledge or willpower that separates the successful from the rest. While those things help, a less inspiring factor is just plain ol' familiarity, that is, getting used to the diet to the point it becomes, simply, “how you...

Here’s exactly when it stops being so hard

I remember a few years back, a new client having a tough time emailed me this question: "When does it stop being so hard?" I immediately emailed back: It stops being hard on June 17, 2021. At 2:37 pm. Eastern Time. (Since we've now passed this date, you can imagine that this was a tiny bit facetious.) I then quickly followed with this: It stops being hard when the process becomes routine and...

“My goal is to lose two pounds a week for six weeks”

"My goal is to lose two pounds a week for six weeks." Is that a good goal? I had this very question from a very committed middle-aged coaching client just a few days ago. I'll post a chunk of what he said, and then I'll show you my response: I was thinking I need a concrete, near term target to hit. Here’s what I was thinking: Setting a weight goal for the next six weeks. I think having my...

Haterade and personal standards

There are many qualities I wish I had or I wish that I spent more time developing. One trait I’m glad I’m not particularly saddled with is "envy-hater."  If I see someone like a celebrity with an incredible physique my go-to emotion is always a 50/50 mix of joy and inspiration, and never, "yeah, well...”  As in "yeah, well..." "they don’t work and have all the time in the world to train." "they...

A hidden benefit of tracking your macros

Poke for breakfast? Yes please. I could eat this five times a day and be happy. And it would make for very easy tracking, too, even on vacation. That's something I don't bother with currently. But this certainly doesn't mean tracking macros is never worthwhile. On the contrary, everyone should track at least once in their life, AND whenever they want to "take their body somewhere," such as when...

Go for a walk

Weight training is the greatest form of exercise. The transformative effect it has on the body has no equal and it's critical for mitigating the effects of both aging and our “modern” lifestyle. But while there's no substitute for lifting, it does have a perfect complement: walking. A brisk walk might not be a momentous calorie burner (neither is weight training for that matter) but that’s a...

Rocky and Son: Genetics and Discipline

Above, you can see the late Rocky Johnson and his jacked-year-round-at-nearly-50-years-old-son, Dwayne The Rock Johnson. The Rock often mentions his humble beginnings, like having only seven bucks in his pocket and no job after being cut by the CFL’s Calgary Stampeders. I suppose he inherited some bad luck from his father, who also went through tough times. The elder Johnson liked to party and...