I talk to a lot of people about their goals—getting leaner, stronger, healthier. And one of the most helpful ways to figure out what someone should do… …is to first look at what they’re already doing. When I ask people to walk me through their habits, the most common phrase I hear
Ever wonder if you’re doing an exercise right? The trainer is talking. They point at your knees, your back, the weights… But you still aren’t 100% sure if your body and the weights are moving the right way, at the right speed, with the right effort. You’re not alone. Research
There are two big reasons why a higher-protein diet usually leads to better results, especially if you’re not perfect with calories (and none of us are). 1. Protein makes overeating harder It is physically harder to overeat on lean protein than it is on carbs and fats. Think about it:
People are very different. In the last month I had two conversations that proved it, even though both people said the same phrase: “Life is short.” In one conversation, someone was fired up to make a change: “Life is short… why not get in the best shape of my life
I spoke with someone recently who went to a personal trainer. The trainer put together a thorough plan that looked like the following: Eat 6 times a day Each meal: 25g protein, 25g carbs, 10g fat Drink a gallon of water Take vitamins and creatine Walk 10,000 steps Lift weights
“My friend is a bodybuilder and told me not to lift heavy unless I’m trying to bulk up” This sounds logical, so let me explain the issue with this statement. The reason I think it’s important to address is because I believe many people avoid exercise altogether because
Someone told me recently, “I feel like I’m constantly reacting to what the day throws at me. The plan in my head never actually happens.” I could relate a little too well. There are some aspects of my day that are highly systematized and regimented, while other aspects were not
In baseball, when the game’s on the line in the 9th inning, teams send in their closer – usually one of their very best pitchers – to get the toughest three outs. Same idea in basketball, football, every sport: When it matters most, you want your best players on the floor to
One of the most common requests we get: “I want nicer arms.” Sometimes that means: “I want my sleeves a little tighter.” “I want my arms more defined in a tank top—especially the back of the arms.” Good news: there’s one simple thing that will make your arm training way
Quick story from last week. I’ve been doing barbell RDLs as the first exercise on my lower body day for 4–5 straight weeks. They’ve felt great. Strong, smooth, normal. Sunday morning, I warm up like usual. A couple of sets in, my low back just doesn’t feel right. Not a
