Fat Loss is uncomfortable

Fat loss is simple in theory: Create a caloric deficit by burning more calories than you consume on a regular basis.  You can do this by increasing your frequency, duration and intensity of activity. You can also do it by decreasing the amount of calories you consume....

Get BETTER results in the gym

Most people show up to the gym without a plan, and that’s a mistake. A good program will have your specific goals in mind. Every rep, every set and every exercise should bring you one step closer to your goal(s). How do you make sure you’re on the right...

Playing the Long Game for Lasting Results

Since February 2020, Ann has been committed to a complete transformation where we reduced her caloric intake in an effort to lose body fat. We then moved into a reverse diet where her caloric intake increased with the goal of keeping her body fat the same. From Jan....

FITNESS SHORTCUTS (there are none)

FITNESS SHORTCUTS There are none.   (Shit, this is a long one).   If you’re spending time in the gym, hoping to see a vein in your biceps or some semblance of your abs, you need to pay close attention to a bunch of stuff:   Your nutrition Your goals/desired...

Hitting plateaus: Day 38

Life has been busy and I haven’t been able to devote as much time to blogging here as I would like. That being said, everything is going well. One shift I’ve noticed this week is that I have a lot more stamina in the gym, and I’m eager to train. I...

Reflecting: Day 32

I’m happy with the progress I’m making and have been diligent about tracking my workouts and nutrition every day. I’ve been tracking my workouts in notebooks on and off over the past 16 years. If you want to get stronger, build muscle and lose body...