Morton Training Systems Blog

Fat loss without the OCD.

  • How to breathe when you lift things

    Posted on Oct 25, 2018

    Your breath is slightly important to say the least. I mean, if you stop breathing you die. So it’s a pretty big deal.

    That said, breathing is something you can do correctly or incorrectly. Especially when it comes to strength training.

    Simply put, and I’m quoting someone here I just can’t remember who, “Breathing is an exercise you do 30,000 times a day -- you definitely want to make sure you’re doing it right.”

    Breathing mechanics can be a pretty complicated topic so we’re not going to go into a ton of detail. Today, I’m just going to cover the basics here how to breathe during different e...

  • The best meal plan of all time

    Posted on Oct 04, 2018

    Meal plans don't really work when somebody else writes them for you.

    The truth is, following a meal plan isn’t as simple as, “just tell me what to do and I’ll do it”.

    Following a meal plan requires an advanced skill set that takes lots of experience to build. So unless you're already pretty advanced when it comes to eating healthy, you're not ready for a meal plan yet.

    Giving people yet another set of rules to inevitably break doesn’t do them any favors.

    That said, I think I’ve discovered the best meal plan of all time.

    • Breakfast: Protein and/or fruit/veg you enjoy eating with a little bit o...

  • Do you need to give up chocolate? Hint: no

    Posted on Sep 05, 2018

    “I want to lose weight, but I don’t think I could give up chocolate”

    I hear this a lot. For you, maybe it’s not chocolate. Maybe it’s carbs or cheese or bacon or some other food you know conflicts with your fitness goals.

    There’s a problem here though.

    You don’t actually need to entirely give up any single food, or food group for that matter, for the majority of fitness goals.

    This is one area, of many, where the fitness industry has served people poorly. By perpetuating this myth that you need to take drastic, all or nothing, measures to improve your fitness and quality of life. That if yo...

  • How to make your own meals when all you know is takeout

    Posted on Aug 22, 2018

    Cooking is an important skill. A skill lots of people don’t really have anymore.

    I’m not talking making Turducken or anything complicated like that. Just making food, any food, for yourself at home. It’s much more common to go out to eat or order something from Grubhub or Seamless.

    It’s quite convenient to say the least.

    When you don’t even have to enter in your credit card information to get a shitton of Indian food sent right to your door, there’s nothing to stop you other than your own brain.

    Especially after a long day of work, the siren song of takeout is quite alluring. So what’s the ...

  • Fear of missing out and fat loss: What you need to know

    Posted on Aug 14, 2018

    Instant coffee isn’t great. This isn’t a controversial statement.

    For the past year and a half I’ve been living in a fairly isolated part of China. It’s isolated mainly from an international standpoint, although it even seems to also be quite disconnected other parts of China . It’s still a big city of over 5 MILLION people (a small town by Chinese standards), yet it’s still quite disconnected from the outside world.

    All this is to say you don’t always have access to the same luxuries you’re accustomed to in the US. Or if you do, they’re expensive to the point of not really being worth the ext...

  • How to be healthier when you hate your job

    Posted on Aug 06, 2018

    Building a healthy lifestyle is fairly straightforward if you don’t have any other responsibilities.

    • Eat lots of protein and veggies
    • Get 8 hours of sleep a night
    • Move a decent amount everyday -- about an hour or so
    • Strength train 2 or 3 times a week.
    • Have fun.

    Alas, the unpredictable shitstorm of life is ultimately the road we’re all trying to navigate. This makes implementing the behaviors above a bit messy. Especially if you hate your job.

    If you hate your job, you probably have zero energy at work and outside of work. You feel drained constantly. No matter how much sleep you get, you s...

  • Injuries suck: How to workout when you have one

    Posted on Jun 27, 2018

    As someone who’s been injured in pursuit of a goal more times than I can count (to be fair, I can’t count that high) I know how frustrating and demoralizing to finally start making good progress, only for the proverbial wrench to get thrown in the works.

    While obviously you want to prevent injuries in the first place, to quote Forrest Gump :

    “It happens.”

    “What? Shit?!”


    I’m going to give you a game plan to keep building strength and losing fat even if you have an injury. That way, you don’t squander all of hard earned results playing Banjo-Kazooie on the couch for 3 months whi...

  • Good and bad soreness: How to know the difference

    Posted on May 15, 2018

    Soreness is somewhat of a vague term, but an important one to understand if you’re to get the most of out of your workouts and build resilient, sturdy joints.

    Soreness isn’t necessarily indicative of an effective workout. It can be a byproduct of one. However, just because you are sore, doesn’t mean your workout actually did anything productive.

    I could have anybody, regardless of fitness level, do jump squats for an hour and I guarantee they’d be sore the next day.

    Did they build any muscle, strength, power, or flexibility? Did they burn enough calories to justify such a unnecessarily nonj...

  • Do you need to be taking supplements?

    Posted on May 08, 2018

    Once upon a time, I worked at a gym that required its trainers to sell supplements. Not only would trainers get commission for selling those supplements, but they had a quota.

    The way the gym justified this was by claiming it was physically impossible to get sufficient nutrients by food alone. Not difficult, impossible.

    If this sounds nonsensical, that’s because it is.

    There were plenty of other horribly flawed arguments given to justify peddling supplements -- there were many other trainers who were visibly uncomfortable about the idea of pushing expensive supplements onto people who didn’

  • How to make the boring stuff exciting and get fit

    Posted on Apr 19, 2018

    You’ll get in really great shape if you make peace with boredom because the simplest, most “unsexy” methods of achieving anything are the most effective.

    Don’t get me wrong. Making nutrition and exercise fun is important because it will help you show up. And showing up is priority number 1. If you don’t show up, nothing else matters.

    However, getting good at something requires practicing the same thing repeatedly, which can seem tedious at first glance.

    If you can embrace mindful, focused repetition you’ll advance more quickly than always doing random workouts for the sake of novelty, entert...

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