Check this out. I’m working with someone in Results In 12 Weeks who told me something interesting during week #1. They said… I want to lose fat but I don’t want to track my diet. When I asked them why, they said… It’s annoying and takes up…
Over the last 3 months, I’ve been at maintenance. That means: Instead, my goal has been to maintain my current weight. To reach this goal, I’ve been super consistent with all of the following: So when I say I’ve been “super consistent”…
I have a question for you. Have you ever weighed yourself, seen a number you weren’t happy with, and then started to wonder… Hmmm, maybe my scale is broken? Or, depending on your frustration level that day, more like… This stupid f**cking…
Every day, I get asked questions like these: Okay, that last one might be slightly exaggerated. But I think you get the idea, which is this… There is some supposedly evil substance the person is concerned about. This could be anything from…
I got an interesting email the other day. It was someone requesting a refund for one of my books! How exciting!!! This is pretty rare (my refund rate is less than 1%), so I’m always kinda fascinated when it happens. I wonder what their…
Do you use protein powder regularly? Did you see reports about lead and other heavy metals like cadmium and arsenic being found in your protein powder? Are you now worried about what this means and wondering what you should do? Let me…
Let’s talk about workout volume. For the purpose of building muscle, volume is the amount of work being done in your workouts. Specifically, the amount of sets, reps, and exercises you’re doing for each muscle group, per week. Now why…
There are a ton of myths out there about diet soda. How much of this is actually true? Let’s find out… Can Diet Soda Make Me Gain Fat? Nope, it can’t. The one and only thing that makes you gain fat is consistently consuming too many…
Going on vacation soon? Wondering what to do with your diet, workout, and tracking during that time? Want to avoid gaining fat, losing muscle, and letting your progress go to hell… but you also don’t want to ruin the fun of your vacation?…
Looking to build muscle or lose fat but don’t have the time for long workouts? Which means instead of spending 1-2 hours in the gym, you maybe only have time for 30-minute workouts. Sound about right? If so, you’re probably wondering…
Does this sound familiar? Most days, you stick to your diet and eat the amount of calories you planned to. But on other days, something gets screwed up, you overeat, and you end up consuming more calories than you should have. It happens…
Hey there. Do you struggle to find the time in your busy schedule to work out consistently? If so, try this. I want you to answer these 4 questions… 1. How Much Time Do You Want To Spend Working Out Per Week? This would include weight…
Are you looking for a 6-day workout split for gaining muscle? If so, there’s something you should know… Working out 6 days a week can be a good idea for some, but a terrible idea for others. In this guide, I’ll explain the pros and cons,…
In an ideal world, you’d never miss any of your workouts. Ever. But that’s not realistic. We all miss workouts at some point. Life, work, family, school, holidays, trips, and all kinds of other stuff gets in the way and we get too busy to…
Let me ask you a question. Did you gain a bunch of weight within a short period of time? Specifically, did you gain a few pounds (e.g. 1lb, 2lbs, 3lbs, 4lbs, 5lbs, or even as much 10lbs) either overnight, over the span of a few days, or…
Let’s skip the unnecessary intro and get right to the thing you’re here for. And that is, everything you need to do to successfully lose fat, build muscle, and reach whatever diet and fitness goal you have. I’ve broken it down into 18…
QUESTION: I want to start losing weight, but my diet is a mess and I’m not sure where to start. I’ve never counted calories before. I have about 50 pounds to lose and I have a million questions. How many calories should I eat? What about…
QUESTION: What is PECS? You mention it all the time and you’ve probably explained it before but I guess I missed it. ANSWER: PECS is a super simple diet and workout concept that’s going to save you significant time and effort and make the…
If you’re reading this, it’s because you want to know what your body fat percentage is. And that means you’re probably searching to find the most accurate way to measure it, or calculate it, or test for it. Right? Which means you’ve…
When I talk about weight training, cardio, and physical activity of any kind, I usually do it from the perspective of losing fat and building muscle. Today, however, I’m going to do it from the perspective of overall health. Specifically,…
Whether you want to lose weight, gain weight, or maintain your weight, the first thing you need to figure out is how many calories you burn a day. Why? Because when you know how many calories you burn a day, you can determine how many…
A reader recently asked me what changes I made to my diet and workout once I reached my 40s and 50s Considering I’m still in my 30s at the time I’m writing this, that’s a tough question to answer without access to a time machine. But it IS…
Do you work out at a public gym? If so, I bet this sounds familiar. You have you planned workout ready to go. You know what exercises you’re going to do, what order you’re going to do them in, and what weights, machines, benches, squat…
Approximately 12 million times a week, I get an email that starts with the phrase “I know you hate cardio, but…” and then the person proceeds to ask me a question about cardio. Let me state for the record that I have absolutely no idea how…
Need an effective workout routine, but don’t have the time or schedule for the typical programs that require doing 3-6 workouts per week? No problem. In this guide, I’m going to tell you everything you need to know about working out just 2…
Let’s get this out of the way up front. Yes, calorie counting works for weight loss. The law of thermodynamics applies to everyone. The “Calories In vs Calories Out” equation applies to everyone. A caloric deficit is the underlying cause…
A reader recently asked me the following question… “I’m using a calorie calculator to figure out how many calories I need to eat to lose weight. My question is, should I use this same calculator to recalculate my calories whenever my…
Cardio exercise has a lot of health and performance benefits, and it can also be a useful tool for losing weight. But what if your goal is to build muscle? Is it something you should be doing? How much should you do? And most importantly,…
Do you want to know how much weight you can lose in a month? Of course you do. Everyone trying to lose weight, build muscle, or reach any similar goal wants to know how fast they can do it and how long it will take them. So, let’s figure…
Are you looking for a 3-day workout split that fits perfectly into your weekly schedule and allows you to effectively build muscle mass, gain strength, or lose fat? Awesome, because that’s exactly what you’re about to get. In this guide,…