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...
Posted on Nov 02, 2017
Ok, so if you do want to get bigger in some places but are worried about other areas getting too big, here’s what you need to know.
I’m going to use the example of wanting a bigger butt and more leg muscle tone while not wanting your legs to get any bigger.
I’ve had a number of clients who wanted this exact thing. So maybe you do too. Maybe you don’t. Either way, the principles of getting bigger somewhere and smaller somewhere else are the same, regardless of which body parts you’re talking about.
Your legs and your butt are connected. Obvs. This means many butt exercises work the legs and m...
Posted on Oct 26, 2017
Yes and no.
Obviously, different exercises and movements produce different responses and adaptations from the body. Arnold got that way because of hard strength training.
However, you and I probably can’t look like Arnold no matter how much lifting we do.
Doing someone else’s workout won’t make you look like them. If it’s a well written workout it will change your body, but not necessarily in the same way it will change someone else’s body.
An effective workout program will make you look like a more fit version of yourself, which looks different for everyone.
Posted on Oct 12, 2017
First off, the term bulky means different things to different people.
Earlier in my coaching career, when new clients would say they were afraid of getting bulky, I used to sort of shrug it off and explain how lifting weights wouldn’t turn them into Arnie overnight.
Ignoring the fact that I clearly wasn’t listening to my clients concerns as I well as I ought to… ok, can’t really ignore that even though it makes me look bad…
Point is, I can’t tell you if lifting weight will make you bulky or not because I don’t know what that term means to you.
What I can tell you though, is how muscle grows --...
Posted on Oct 04, 2017
The best diet is the one you can maintain forever. Forever ever? Yes, forever.
Because every diet works if you can stick with it. The deciding factor isn’t the diet itself, but whether or not the diet encourages sustainable behaviors.
With any diet you choose, if you treat it like a short term solution, once you stop the diet the weight will come back. No matter how much weight you lose it doesn’t matter if you gain it all back, right? What’s the point of winning the lottery if you piss it away in a month?
If you notice you function well on low carb diets, great. I’m not telling anyone to s...
Posted on Sep 20, 2017
Us humans waste A LOT of time.
We accumulate wasted time in wee little segments throughout our day, throughout our week, month etc.
Most of the time we aren’t even aware we’re doing it. The brain likes to put us on autopilot in the name of efficiency. I can safely say I catch myself compulsively opening facebook ALL THE... checks facebook... TIME.
Those 5 minute space-outs add up quick.
If you check social media just 3 times an hour (which I think is a pretty conservative estimate for most people), that’s 15 minutes an hour. In just 4 hours you’ve clocked in an hour of social media time. Ke...
Posted on Sep 13, 2017
Push-ups are awesome. But you already know that, because you’re reading this.
So I won’t belabor too much about how push-ups are a killer exercise for boosting core strength, upper body strength, total body mechanics, hair sexiness, shoulder health, back health, lumbo-pelvic hip function, and giving you arms and shoulders that “pop”. Yeah, I won’t belabor that point toooo much...
Ok anyway, you probz want to be able to bust out push-ups with your hands on the floor like a f%$#ing champ. You want to do real push-ups, not the one’s from your knees. FYI can we stop calling those “girl push-ups” b...
Posted on Aug 31, 2017
Mindless snacking is often a big contributor to weight gain. If you beat the snacking habit you can make a huge impact on your fat loss. Much more so than if you change something irrelevant like drinking green tea or apple cider vinegar.
Snacking is an easy way to overeat without even realizing how much you’re overeating. Snacking is sneaky because you forget about all those little bites and nibbles throughout the day.
You’ll remember the burrito you ate, because why would you ever want to lose the memory of eating a burrito?
On the other hand, you’ll forget the handful of cheetos, those 2 f...
Posted on Aug 23, 2017
I pretty much hate the term cheat meal because it implies you're somehow able to trick your body into giving you a grade you don't deserve.
Terminological beef aside, the concept of a cheat meal is a great tactic to take your fat loss to the next level. Because it makes eating for fat loss feel less like a diet and more like something you actually want to keep doing.
This is key for preventing post-diet weight gain.
A cheat meal is a planned “off plan” meal... Ok, let me elaborate.
If you want to burn belly fat, get strong, and build sculpted toned muscles, you...
Posted on Aug 17, 2017
Ever had a long night of drinking where you get 3 hours of sleep? Then the next day you literally give zero fucks about what you eat?
I mean… uhh… not that I’ve ever done that...
Sleep is important, especially for fat loss. The body functions best on a full night’s sleep. Killer workouts, optimal recovery, and amazing results all come from solid sleep habits.
The funny thing about getting more sleep is you don’t realize how dysfunctional and unproductive you are until you actually start getting 8 hours. At least, I certainly didn’t.
“Welp, I’m not actually a complete emotional wreck. I...