Posted on Apr 11, 2018
This post is about exercise dogma, namely the notion that certain exercises are absolutely required to make progress.
For example, some people seem to think everyone should back squat all the time -- that if you don’t back squat, the fitness gods will smite you with a protein shake flavored lightning bolt, zapping you of your gains.
Are back squats potentially the best exercise of all time?
Yes. Yes, they are.
Are they a good fit for every person at every point in their fitness journey?
No. No, they are not.
Not everyone can or should squat with a bar on their back. There’s a lot that can ...
Posted on Mar 14, 2018
“Faaaaaaaaaaack! AAAGGggghhGGH! Whyyyyyyyy?!”
You fumble around with your phone, feebly trying to make the infernal noise stop, haphazardly tapping your fingers on the screen. Your eyes are still half glued shut. You’re still half asleep i.e., this might as well be climbing Mt. Everest.
“Huh? I only fell asleep like an hour ago”
Narrator: “You didn’t.”
Your limbs feel like they’re made of lead. You swear you’re physically tied down to your mattress. (What were you doing last night eh? WINK WINK!)
Alas, our economic system requires you get out of bed, otherwise y...
Posted on Mar 07, 2018
You have more healthy behaviors than you may realize.
I can already hear you saying, “I don’t do anything healthy. Ever.”.
To which I call BS.
Well, unless you spend every hour of every day in McDonald’s slamming shots of Fireball and watching Fox News. Even then though, I’m sure you drink some water (read: something healthy) at soooome point.
I’m certain there are actions you take towards your health, be it brushing your teeth or eating the occasional broccoli floret.
You may not feel healthy. Maybe you’ve never thought of yourself as one of those "healthy, fit people". One of those weirdo...
Posted on Jan 26, 2018
What I’m writing to you about today is one the most important mindset switches you can make to stop sabotaging your results.
Imagine you’re on the treadmill. Every 10 minutes or so you check the “calories burned” section on the treadmill interface.
You watch the number steadily climb. Seeing how many calories you’ve burned is motivating. So you keep running to see that number continue increasing.
You finish your workout and see that number has risen to 700 calories. Awesome. You pack up your gym things and head home.
So far so good.
You make yourself dinner. Then, you plop down to watch som...
Posted on Jan 10, 2018
Most people don’t like going to the gym. Fair enough, right?
Most gyms are pretty damn uncomfortable from a social standpoint (I mean, you have to deal with other people for chrissake. Eww. Gross.). Plus, sometimes going to the gym just isn’t feasible whether that’s because of price or accessibility.
And ya know what? You don’t actually need to go to the gym to get fit. Does it help to have more equipment? Sure. But is it necessary? Especially if you’re just starting out, the answer is a firm, “nope”.
Posted on Jan 03, 2018
Do you ever say you’re just going to wash one thing then 3 hours later the house is spotless?
You know those times when the house is a mess and every day you tell yourself you’ll get your shit together tomorrow, or the weekend when you have time?
Sure enough though, the kitchen keeps getting messier week after week. Yet you keep telling yourself the same thing, “I’ll do a massive clean up when I have time”. But of course when you do have time you still don’t do it because there are other things you’d much rather be doing with your free time.
For example, literally anything other than doing d...
Posted on Dec 27, 2017
Most of the things people do in an attempt strengthen their core do more harm than good. Don’t get me wrong, your back isn’t going to explode like the Death Star from doing a few sets of crunches. It’s not doing your back any favors though. Plus, it might even make things worse.
Today I’m going to give you an alternative to popular, yet unproductive, core training methods. After reading this post you’ll know how to:
Posted on Nov 23, 2017
One of the first workout styles people turn to when they just start lifting is called a body part split i.e., you have a day dedicated to each body part. You have an arm day, a leg day, a back day etc. In other words you're in the gym A LOT.
It makes sense that new trainees first turn to this style of training because it’s probably the most well known strength training structure. Ironically, this training style is best used by advanced lifters and isn’t a great option for those new to training.
This workout structure works great for elite bodybuilders because:
Posted on Nov 16, 2017
Last week I gave you an in depth look at how to crush your first foray into meal prep.
This week I’m going to help you turn any recipe into a fat loss friendly recipe.
But why? There are tons of different recipes online, can't I just copy those?
Well yes, you can. However, a big reason I write this blog is to help give you a more discerning eye when it comes to fitness information so you can separate the correct information from the useful information from the flat out BS. In the Wild West of the internet people’s definition of what will causes fat loss doesn’t always line up with the science...
Posted on Nov 09, 2017
Meal planning is awesome because it takes most of the thinking out of fat loss. You invest an hour or two once per week and all of your meals are sorted. You don’t have to go through life constantly resisting temptations, because you have fewer dietary decisions to make each week.
In this post I’m going to give you a step by step blueprint for how to meal plan and put fat loss on autopilot — to see better fat loss and save tons of time and energy.
Meal planning is a fairly complicated skill that takes a good amount of practice so be patient with yourself and just because you didn’t re...