Five Boner Friday – Realistic time frames, physique goals and the people we love

Have you heard? Monday is the new Friday. Just don't get up early tomorrow to eat Sugar Smacks and watch Superfriends in your jammies. Meh do what you want.   1. Months of homework won't fit into a few weeks. An unfortunate trend is making dramatic changes in calories or cardio in a misguided attempt to cram months of "homework" into mere weeks, or even days. While there's merit to a "get...

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...

5 Boner Friday – NEPA, Diet Endings, & Poor Choices

1. Non-Exercise Physical Activity (NEPA) is important. I was slow to embrace how large a role NEPA (Non-Exercise Physical Activity) plays in a fat loss diet. Perhaps it was too many years reading lame mainstream NEPA-inspired fat loss advice like “when you go to KFC, park in the back of the parking lot.” That said, watching your step count before AND when you’re deep in a diet can be really...