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Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)

December 1, 2020
Written by Brandon Roberts

17 Minutes

Key takeaways

1

The two studies I’m going to cover this month are a bit older, but they answer questions that we get all the time here at TCM (should you take ibuprofen post-training and how do fat cells grow or multiple?)

2

Think twice before reaching for NSAIDs for muscle pain for two reasons: 1.) They may not actually improve your feeling of soreness and 2.) They may lower long-term training adaptations if taken in large doses (1200mg/day).

3

Our fat cells can expand and shrink as needed. They can be created anew if we eat too much, but don’t ever really go away. Well, technically, every 8 years 50% of adipocytes are replaced.

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything else that might help you. If you’d like me to cover a specific study next month send me a message on Instagram.  

*Note from Brandon: if you want to learn how to interpret research go read each study before reading the breakdown below, take notes, then compare your interpretation to mine. 

The two studies I’m going to cover this month are a bit older, but they answer questions that we get all the time here at TCM. Time to jump back a decade or so to get some answers. 

Study #1 

Title: The effects of ibuprofen on muscle hypertrophy, strength, and soreness during resistance training

Big Question: Is it ok to take NSAIDs after your workout?

Scientific Question: Do NSAIDs inhibit muscle strength and hypertrophy gains?

Why

Non-steroidal anti-inflammatory drugs (NSAIDs) are one of the most commonly used medications. In fact, athletes use NSAIDs to mitigate pain and recovery more than anything else. The general population takes them too, which is why you should care what they’re doing to your body composition and performance. We use NSAIDs for preventing pain, continuing training in spite of injuries, or shortening the time needed to get back to training after an injury. One RCT demonstrated that NSAIDs enabled more patients to return to normal after an ankle sprain than a placebo. Yet, a recent meta-analysis found NSAIDs could not reduce time to exhaustion, or self-perceived pain, although there was a trend toward a reduction of pain in athletes. Another meta-analysis suggests that they don’t alleviate DOMS better than a placebo. Taken together, the evidence on NSAIDs actually reducing pain is mixed. There are possible detriments to taking NSAIDs too. 

The current study is based on the idea that high doses of ibuprofen can inhibit muscle protein synthesis (MPS)  after a session of resistance training. If we inhibit MPS it could interfere with our long-term goals of gaining muscle. The thing about MPS measures is that it is an acute measure, and may not represent the long-term response well. Thus, to truly know if they prevent muscle gain we need a study that lasts a few weeks with a training program that is practical. That’s exactly what this study did. The author’s goal was to determine the effect of a moderate dose of ibuprofen (400 mg􏱌/day) consumed on a daily basis after resistance training on muscle hypertrophy and strength. 

Who

18 subjects (12 males, 6 females) participated in the study. They were 24 years old on average. They had a mean weight of ~73.6kg and were experienced lifters.  Untrained participants were not included because the researchers wanted to focus on the muscular adaptation, not the neural adaptation that occurs in a short-term training study. 

Study Details

A counter-balanced, double-blinded design was used. Double-blind means that participants nor the researchers knew which drug (or placebo) they were taking. Participants were randomly assigned to take ibuprofen (2×200 mg tablets per day) immediately after training the biceps of one arm and placebo after training the opposite arm the next day. Using a within-subject design, where both arms exercise, allows each participant to act as his or her own control.

Participants trained five days a week for 6 weeks. 

For training, six sets were performed per session: 3 sets of 8-10 curls at 70% 1RM and 3 sets of 4–6 eccentric repetitions at 100% of 1RM. Participants had 1-minute rest between sets. Eccentric contractions were controlled at 3 seconds per repetition. Dumbbell weights were used so that the prescribed number of repetitions would result in training until failure on each set. 

Progressive overload was used. Muscle thickness and strength were determined before and after the 6 weeks of training and muscle soreness was evaluated each day during the training program.

Results

After six weeks of training, both groups increased muscle strength; however, there was no difference between placebo or ibuprofen. Both groups increased strength by ~25%. 

Graph of 1RM arm curl - Placebo vs. Ibuprofen
Both groups increased strength by ~25%

Surprisingly, muscle soreness was not different between the two groups and decreased substantially after the first week of training then leveled off.

graph showing muscle soreness was not different between the two groups
Muscle soreness was not different between the two groups

The authors also found no differences between groups in muscle size in the biceps. Both groups increased muscle size by ~8%. We wouldn’t expect a lot of change in size since the participants were trained. 

Graph showing Both groups increased muscle size by ~8%.
Both groups increased muscle size by ~8%.

Author’s Answer

This study was the first to investigate chronic daily ibuprofen consumption over the course of a resistance training program. Contrary to our hypothesis, ibuprofen had no effect on muscle hypertrophy and strength.”

My Answer

NSAIDs may alter the acute and chronic response to resistance training because they inhibit the cyclooxygenase (COX) enzymes that regulate prostaglandin synthesis. Prostaglandins, including the key molecules PGF2a and PGE2, are biological mediators of inflammation and pain.  You can see from the diagram the general pathways involved.

You’ll notice that  the COX enzymes act on arachidonic acid. If that sounds familiar you may be thinking of when arachidonic acid was touted as a  potential supplement to promote  hypertrophy made  popular by William Llewellyn. Research suggests it may augment training-related adaptations by lessening the  inflammatory response in muscle although the evidence is mixed.

Moving on to NSAIDs. 

In the early 2000s, a study was published showing that a large dose of ibuprofen (1200mg) can inhibit MPS following high-intensity eccentric exercise. This finding set in motion a sequence that hasn’t stopped yet. Like Newton’s cradle. 

Over the next few years, more evidence emerged. In 2010, Burd et al., gave a 600mg dose of celecoxib (an  NSAID) to healthy young adults after 10 sets of 10 repetitions of  eccentric-only knee extension  at 120% of 1RM. They found no change in MPS compared to a placebo.

A year later, in 2011, Mikkelsen et al., gave healthy  young participants who were endurance-trained a 45mg dose of indomethacin (another NSAID) before, during, and  after exercises consisting of 200 unilateral knee extensions. They also found no differences in either MPS  between the NSAID-infused leg compared with placebo at 24–28 hours post-exercise.

If you’re reading these exercise protocols and thinking “wtf” you’re not alone. People don’t do muscle damage protocols as normal training. The idea is that if NSAIDs played a role in these extreme protocols then they may also play a role in less extreme training. From the above, you can see that NSAIDs don’t really affect  MPS. So, do they play a role anywhere else? There’s evidence they do.

Satellite cells are important for adaptation to training. They sit on the outside of muscle cells and fuse into muscle when damage or growth occurs to provide more myonuclei. This allows us to keep growing or recover  properly. There is some evidence that the exercise-induced increase in satellite cells is prevented when taking NSAIDs meaning that long-term NSAID use could result in maladaptation. The two studies mentioned above are short term, which led to a few long-term (ish) studies.

The current study by Krentz et al., found that a moderate daily ibuprofen intake (400mg) during six weeks of training the biceps did not influence the strength or hypertrophy response, and did not help muscle soreness. A more recent study using a higher dose (1200mg) found that ibuprofen reduces strength and muscle hypertrophy adaptations to 8 weeks of resistance training in young adults. 

Based on current evidence, there is little reason to believe that the occasional use of moderate doses of NSAIDs will negatively affect muscle growth or strength gains. What’s more interesting is they may not even  help with  pain or discomfort. 

How can we apply this?

Think twice before reaching for NSAIDs for muscle pain for two reasons: 

  1. They may not actually improve your feeling of soreness
  2. They may lower long-term training adaptations if taken in large doses (1200mg/day).

What’s next?

We still need a few more studies to determine at what point NSAIDs are detrimental to muscle growth. For  example, if we take them for a few days at a moderate dose (800mg) does it influence our training adaptations? There is also some data to indicate they play a role in bone health. 

Study #2 

Title: Adipocyte turnover: relevance to human adipose tissue morphology

Big Question: Do obese people have more fat cells or bigger fat cells?

Scientific Question: Does adipocyte turnover involve different morphologies of subcutaneous adipose tissue? 

Why

Fat cells have three main functions:  lipid storage, secretory function, and insulin sensitivity. We have two main options when we store excess energy: we can either make fat cells larger (adipocyte hypertrophy) or we can make more of them (adipocyte hyperplasia). The question is which option is better and can we even control it? 

Larger fat cells correlate with insulin resistance and an increased risk of developing type 2 diabetes. That’s not good. Adipocyte hypertrophy – unlike muscle hypertrophy – may also cause inflammation and negatively influence our metabolism. Again, not good. The problem is that we can’t specifically tell our adipocytes to get bigger or to multiply.  

The mechanisms responsible for the development of different forms of adipose hypertrophy and hyperplasia are unknown. However, adipocyte creation and death may be involved. The turn-over rate of adipocytes results in about one-tenth of the total fat cell pool being renewed every year by ongoing adipocyte creation and death. If you’re thinking you could use this to your advantage you’re not alone.  The current study tried to determine if adipocyte turnover was involved in the different morphologies of subcutaneous adipose tissue. Morphology means simply the shape or size of cells. 

Who

In a cross-sectional design, 207 men and 557 women were recruited. They were between the ages of 18-77. 38% of them were men and 57% of them women.

In a subset of 35 participants, the relationship between adipose tissue morphology and adipocyte turnover was determined.  This subset of participants was part of a different study

Study Details

Total body fat was determined by a formula based on age, sex, and BMI.  In 555 of the subjects, body fat was also determined by using bioelectrical impedance.

 Adipocytes were taken via biopsies from all participants. The researchers isolated fat cells and the diameter of 100 cells was measured, then the volume and weight were calculated with a formula.

The total number of fat cells in the body was determined by dividing total body fat content (measured by the first formula) with the mean adipocyte weight (measured by the second formula). I’m not going to 

put the formulas here because they are way beyond scope of a research review. Instead, I’ll show you a graph from their paper that demonstrates the first formula for body fat was very well correlated with DEXA measurements.

The relation between adipose tissue morphology and adipocyte turnover was determined in 35 participants who were not part of the larger study. This measure involves infusing a heavy carbon and measuring the turnover rate. It’s pretty difficult. 

The study of adipocyte turnover was done on a separate group of subjects from a previous study. The turnover data were re-calculated and set in relation to adipose tissue morphology. These studies required very large amounts of adipose tissue (>100 g) and were taken from people who had liposuction. 

 

The authors also created a morphology value. It was the difference between measured and expected adipocyte size given by the curved-line fit for a given body mass. A positive value means that adipocyte was larger than expected, and a negative value meant they were smaller than expected. 

That’s a lot of details and you can see how they pulled data from a number of different studies to create this paper.

Results

The relationship between fat mass and adipocyte size fits a curve-linear model, which means that adipose tissue development is due to a combination of an increase in the size of preexisting adipocytes and the generation of new adipocytes. If people with more fat only had larger fat cell volume it would be a directly linear curve. If people only had hyperplasia it would be very flat (in volume) and they would have more fat  cells. It’s a clear mix of the two based on the graph.

 

Based on the relationship between adipocyte size and total body fat, the subjects were categorized as having different degrees of either adipose hypertrophy or hyperplasia. From the next figure, we can see that  adipose hypertrophy or hyperplasia was not influenced by sex or body weight. This suggests that hyperplasia and hypertrophy are occurring equally between men and women. It also is evenly distributed among lean, overweight, or obese subjects in a general population. So we can’t say hypertrophy or hyperplasia are specific to certain types of people. 

The authors also found, in the sub-study, that age, production rate, and relative death rate (􏱁10% per year) of adipocytes were not different between hyperplasia and hypertrophy. 

Author’s Answer

“In summary, subcutaneous adipose hypertrophy and hyperplasia occur independently of sex and body fat content and are strongly related to the total adipocyte number in adults. A low generation rate of new adipocytes is associated with adipose hypertrophy, which is linked to low insulin sensitivity and high circulating insulin levels. A high rate is associated with ..  adipose hyperplasia.”

My Answer

Fat cells are something no one wants. Yet, they serve an important purpose by storing energy. In the days when our ancestors didn’t farm, being able to preserve energy helped them survive. However, in the modern world, we have food at our fingertips. This isn’t necessarily a good thing because it makes overeating very easy. 

Our fat cells can expand and shrink as needed. They can be created anew if we eat too much, but don’t ever really go away. Well, technically, every 8 years 50% of adipocytes are replaced. Scientists haven’t found a way to increase or decrease this rate. Even liposuction won’t get rid of fat cells more so than fat cell volume. So, the best way to prevent future issues with fat cells is to never create them in the first place. If you’re like me it’s too late for that one. Dream bulks made no mention of these issues. 

There does seem to be a limit to how many fat cells we can create outside of extreme circumstances. One study assessed total adipocyte number in 687 adult individuals and combined this data with previously reported results on children and adolescents. This is a cross-sectional study (like the current one), which means that participants were only analyzed at a single time-point, not over several weeks. The authors found that fat cell number increases in childhood and adolescence, with the number leveling off and remaining constant in adulthood in both lean and obese individuals. This data indicates that the number of adipocytes might be set by early adulthood with not much change thereafter. 

Adipose tissue is an endocrine organ, releasing hormones and adipokines, like leptin. Leptin stimulates energy expenditure and inhibits appetite. Leptin levels are also linked to adipocyte size, such that larger adipocytes produce more leptin than small adipocytes. In addition, smaller adipocytes turnover triglycerides at a slower rate than large adipocytes, resulting in decreased energy expenditure of small adipocytes compared to large adipocytes. When we lose weight we don’t actually lose adipocytes. We just make the cells smaller. This makes it easier to put fat back on after we lose it since the energy needed to create those cells isn’t needed. In a study on participants who had lost a lot of weight (post-obese), there was less circulating leptin than in comparable people who had not lost weight. This translates into them having a higher appetite, which makes the weight harder to keep off.

The pathogenesis of metabolic diseases is significantly influenced by not only how the fat is stored (hypertrophy versus hyperplasia), but also where the fat is stored. People described as metabolically healthy (no metabolic disease), but obese, often have less visceral adipose tissue distribution than obese patients with metabolic disease. 

We call studies like this a secondary analysis. Not to say they aren’t worthwhile, they just generally combine a bunch of data from different projects to try to answer a question. This isn’t the best approach, but it can give us some insight into how things work. It’s also how a lot of doctoral students publish papers.

How can we apply this?

This isn’t something you can directly apply to your clients. This is just some cool science you might use to educate them. 

What’s next?

Adipocyte biology is somewhat understudied compared to other tissues. For a long time, it was thought that it was mainly a source of energy storage. More recently, it’s been found that our fat cells can communicate with other organs. Now we need to figure out when, how, and what changes effect that communication. 

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Written by
Brandon Roberts

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How To Properly Warm Up, For Strength Training
Training
How To Properly Warm Up, For Strength Training

Warming up for a strength training session is often a boring, yet unbelievably critical, task…

Training
Periodizing Your Nutrition (The Key To Results That Last)
Nutrition
Periodizing Your Nutrition (The Key To Results That Last)

Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…

Nutrition
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

  In honor of the one of the greatest hip-hop artists to ever touch the…

Nutrition
The Final Chapter…
Lifestyle
The Final Chapter…

  I love this saying above, because I’ve often referred to life as a book….

Lifestyle
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)
Nutrition
Research Round Up (Refeeds, BCAA’s, and Energy Expenditure)

Each month I will cover a few of the top research articles on nutrition, training,…

Nutrition
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]
Lifestyle
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]

  “Wow, its day 3 already… In the weirdest way, it feels like its been…

Lifestyle
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.
Training
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.

As a reader of my blog, I can assume your goal is to look, perform,…

Training
EPISODE 6: 5 Steps To Habitual Lifestyle Changes
Lifestyle
EPISODE 6: 5 Steps To Habitual Lifestyle Changes

I am officially six days away from the half way marker of this 12-week journey……

Lifestyle
3 Reasons You NEED Mobility To Lose More Fat
Training
3 Reasons You NEED Mobility To Lose More Fat

What is Mobility?   If your goal is fat loss, you NEED to incorporate mobility…

Training
The Ultimate Protein Guide
Nutrition
The Ultimate Protein Guide

Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…

Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns
Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns

LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…

Nutrition
Your “Part by Part” Guide To More Muscle, Less Fat.
Training
Your “Part by Part” Guide To More Muscle, Less Fat.

First and foremost, let’s talk about whom this article is for. Plain and simple, this…

Training
Your Diets Effect on Hormones & How To Benefit From Them
Nutrition
Your Diets Effect on Hormones & How To Benefit From Them

One of the most underestimated factors in achieving fitness results, which can actually be the…

Nutrition
The Training Solution For Those Who "Don’t Have The Time"
Lifestyle
The Training Solution For Those Who "Don’t Have The Time"

Making enough time for fitness seems to be a pretty common roadblock amongst people. In…

Lifestyle
The 10 Training Commandments
Training
The 10 Training Commandments

  After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…

Training
Fitness Gimmicks VS. Lifestyle/Habits
Training
Fitness Gimmicks VS. Lifestyle/Habits

Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…

Training
[VIDEO BLOG] The Smartest Approach To Program Design
Training
[VIDEO BLOG] The Smartest Approach To Program Design

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…

Training
The World’s Greatest Morning Routine (Use This Proven Point System)
Lifestyle
The World’s Greatest Morning Routine (Use This Proven Point System)

That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…

Lifestyle
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…

Nutrition
11 Life Changing Facts About Intermittent Fasting
Nutrition
11 Life Changing Facts About Intermittent Fasting

Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…

Nutrition
[VIDEO BLOG] Strength Training For Fat Loss
Training
[VIDEO BLOG] Strength Training For Fat Loss

When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…

Training
"Eating Organic" – All Hype? Or Vital For Health?
Nutrition
"Eating Organic" – All Hype? Or Vital For Health?

Organic food…. Is it worth the extra money? Will you get sick and diet if…

Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)
Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)

Each month I will cover a few of the top research articles on nutrition, training,…

Nutrition
The Best Way To Build Abs (An Expert’s Guide To Building Your Core)
Training
The Best Way To Build Abs (An Expert’s Guide To Building Your Core)

Core training can get pretty confusing, because there’s a lot of poorly executed approaches and…

Training
The 8 Biggest Diet Mistakes
Nutrition
The 8 Biggest Diet Mistakes

What else goes into weight loss besides eating well and exercising? In reality, there are…

Nutrition
Training Under The Influence
Training
Training Under The Influence

After reading the title I’m sure your all a bit confused, why would you train…

Training
[VIDEO BLOG] The Purpose of Reverse Dieting
Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting

Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…

Nutrition
What Becoming an IFBB Bikini Pro Taught Me
Coaching
What Becoming an IFBB Bikini Pro Taught Me

Dieting down to get stage lean might be one of the most strict diets on…

Coaching
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’
Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’

When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…

Nutrition
Top 4 Nutritional Questions, Answered
Nutrition
Top 4 Nutritional Questions, Answered

Being in the fitness industry I get a TON of questions about just about everything,…

Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]
Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]

What could be a better snack then something high in protein, low in calories, easy…

Nutrition
A Strong Case For Tracking Macros
Nutrition
A Strong Case For Tracking Macros

You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…

Nutrition
Consistency
Lifestyle
Consistency

You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…

Lifestyle
"Selfish" or "Self-Interested"
Nutrition
"Selfish" or "Self-Interested"

Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…

Nutrition
Quick Fix For Low Back Pain
Training
Quick Fix For Low Back Pain

Low back pain is probably one of the most common issues of pain within the…

Training
Why You Are Fat, Lazy and Tired All The Time.
Lifestyle
Why You Are Fat, Lazy and Tired All The Time.

I know the title of this article is a little harsh, blunt and “in your…

Lifestyle
Get Shredded for Summer! [Free Diet Plan]
Nutrition
Get Shredded for Summer! [Free Diet Plan]

  What is the best fat loss diet plan? I always get that question and…

Nutrition
The "Body Fat Set Point"…. Myth or Truth?
Nutrition
The "Body Fat Set Point"…. Myth or Truth?

The body fat set point… Myth or Truth? Such a great topic, also a really controversial…

Nutrition
Successful Intuitive Eating (9 Step System)
Nutrition
Successful Intuitive Eating (9 Step System)

What to eat, how much to eat, timing what you eat, and then actually seeing…

Nutrition
Everything You Need To Know About Carb-Cycling
Nutrition
Everything You Need To Know About Carb-Cycling

Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…

Nutrition
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom
Coaching
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom

  “A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…

Coaching
[VIDEO BLOG] Training To Prevent Injuries
Training
[VIDEO BLOG] Training To Prevent Injuries

One of the biggest mistakes I see in the training world with clients… is training,…

Training
The Athlete’s Guide To Weight Cutting
Coaching
The Athlete’s Guide To Weight Cutting

This is not a guide for how to quickly lose 10 pounds of fat, so…

Coaching
A Simple Guide To Women’s Health (FAQ)
Nutrition
A Simple Guide To Women’s Health (FAQ)

When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…

Nutrition
The Secret To Success
Coaching
The Secret To Success

  This weekend, I learned the secret to success. Not how the most rapid fat…

Coaching
Practical Experiences and Applications Of Intermittent Fasting
Nutrition
Practical Experiences and Applications Of Intermittent Fasting

Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…

Nutrition
Become Lean AND Healthy, Long-Term
Lifestyle
Become Lean AND Healthy, Long-Term

  When I reflect back on all that I’ve been through in this lifestyle of…

Lifestyle
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed
Lifestyle
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed

I get asked the questions, “If I could recommend one book, what would it be?”…

Lifestyle
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)
Training
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)

This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…

Training
The G-Flux Theory: Eat More, Move More, Burn More…?
Nutrition
The G-Flux Theory: Eat More, Move More, Burn More…?

Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…

Nutrition
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts
Science
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Science
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)
Nutrition
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)

Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…

Nutrition
The Battle Against Carbs
Nutrition
The Battle Against Carbs

    So many people have a confusion towards carbs and don’t know how to treat…

Nutrition
Heat/Cold Therapy To Reduce DOMS and Improve Recovery + Health Benefits Of Fasting – March Research Review
Nutrition
Heat/Cold Therapy To Reduce DOMS and Improve Recovery + Health Benefits Of Fasting – March Research Review

*Note from Brandon: if you want to learn how to interpret research go read each…

Nutrition
Sleep = Results Part 2
Lifestyle
Sleep = Results Part 2

 So we talked about sleep and why it directly links to your results in the…

Lifestyle
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)
Training
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)

Cardio is something that most of us avoid, some of us hate, and very few…

Training
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)
Training
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)

At some point, the basics just get boring. Let’s face it. 5×5, 4×8, 3×10… all…

Training
38 Tips To Burn MORE Fat
Nutrition
38 Tips To Burn MORE Fat

The second I finished my “46 Tips to Build More Muscle” blog, I knew I…

Nutrition
How Your Intensity Determines Your Results
Training
How Your Intensity Determines Your Results

Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…

Training
The Busy Man’s Fit Guide
Nutrition
The Busy Man’s Fit Guide

“You practically live in the gym, Cody. And even when you’re not literally there, you’re…

Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success
Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success

Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)
Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…

Nutrition
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?

Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binging the…

Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)
Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)

Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…

Nutrition
A Day in The Not So Average Life – VLOG Ep.2
Lifestyle
A Day in The Not So Average Life – VLOG Ep.2

For a chance to start your 30 day transformation, visit the links below! The 30…

Lifestyle
Are you eating enough?
Nutrition
Are you eating enough?

This is a question that I personally have had to ask many clients, even myself…

Nutrition
How to Build Lasting Habits, While Breaking The Ones Holding You Back
Lifestyle
How to Build Lasting Habits, While Breaking The Ones Holding You Back

Have you ever wondered how some people seem to effortlessly follow through with their workout…

Lifestyle
The Liver Detox Diet (Not Your Average ‘Quick Fix’Detox)
Lifestyle
The Liver Detox Diet (Not Your Average ‘Quick Fix’Detox)

The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…

Lifestyle
Clean Eating VS. Tracking Macros
Nutrition
Clean Eating VS. Tracking Macros

So here’s my take on the “Clean Eating” diet… It can make you fatter, not…

Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]
Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]

For a while you could hear the words “broken metabolism” everywhere in the online space….

Nutrition
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle
Lifestyle
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle

Sometimes the most important thing in life is to simply just be a good person……

Lifestyle
Your Bikini Competition Crash Course (What-To-Know Before Competing)
Coaching
Your Bikini Competition Crash Course (What-To-Know Before Competing)

Heading into my first bikini competition I had at least one hundred random questions.  Even…

Coaching
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)
Nutrition
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)

Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…

Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]
Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]

“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…

Nutrition
How To Avoid Injury
Training
How To Avoid Injury

Injury prevention is something I’ve had many people ask me to write about, and I’ve…

Training
7 Most Frequently Asked Nutrition Questions
Nutrition
7 Most Frequently Asked Nutrition Questions

# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…

Nutrition
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth
Physiology
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth

Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…

Physiology
Rules Of Flexible Dieting: While Traveling
Nutrition
Rules Of Flexible Dieting: While Traveling

So here it is, one of the biggest struggles for anyone attempting to lose weight,…

Nutrition
The 5 Most Common Things Keeping You Fat
Nutrition
The 5 Most Common Things Keeping You Fat

Stop constantly doing these things and your body will drastically change for the better. The…

Nutrition
Emotional Intelligence, Positivity, Being Present… Happiness.
Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.

    I’ve had many people tell me that I never get mad, I’m always…

Lifestyle
Should YOU Be Eating Dairy? Does It Ruin Your Progress?
Nutrition
Should YOU Be Eating Dairy? Does It Ruin Your Progress?

Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…

Nutrition
Top 3 Most Under-Rated Supplements
Nutrition
Top 3 Most Under-Rated Supplements

Whenever I get questions about supplements it always makes me laugh because it leads to…

Nutrition
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

The Recovery Paradigm, something not many talk about – yet 100% of people are affected…

Lifestyle
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)
Nutrition
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)

Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…

Nutrition
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)
Lifestyle
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)

What is the healthiest way to eat? What is the best way to eat to…

Lifestyle
[GUIDE] How To Create The Most Effective Full Body Training Program
Training
[GUIDE] How To Create The Most Effective Full Body Training Program

Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…

Training
The Simplicity Of Success
Nutrition
The Simplicity Of Success

I’m a trainer at a gym (the best gym in state… just sayin’), I am…

Nutrition
The Truth About Gluten
Nutrition
The Truth About Gluten

The biggest question on gluten… Should we avoid it? Or is the media hype on…

Nutrition
7 things you didn’t know about carbs (but need to)
Nutrition
7 things you didn’t know about carbs (but need to)

Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…

Nutrition
Why Losing Weight Fast Is A Bad Idea.
Nutrition
Why Losing Weight Fast Is A Bad Idea.

  Losing weight fast is a very popular topic in the fitness and nutrition industry….

Nutrition
47 Simple Ways To Kick Start Your Fat Loss
Nutrition
47 Simple Ways To Kick Start Your Fat Loss

1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…

Nutrition
Intermittent Fasting – Everything You NEED To Know
Nutrition
Intermittent Fasting – Everything You NEED To Know

Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…

Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat
Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat

Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…

Nutrition
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?
Coaching
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…

Coaching
The Decline Of Male Testosterone (Why It’s At An All Time Low)
Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)

Testosterone is perhaps the most well known and most sought after hormone in the male…

Nutrition
Before and After, The Reverse Diet...
Client Case Study: Successful Reverse Diet (15 Month Process)
Coaching
Client Case Study: Successful Reverse Diet (15 Month Process)

A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…

Coaching
How Should I Split My Workouts? [Optimize Your Weekly Training Split]
Training
How Should I Split My Workouts? [Optimize Your Weekly Training Split]

This is a VERY common question we get at BBP (what’s the best workout split?),…

Training
Muscle Growth For The Female Lifter
Nutrition
Muscle Growth For The Female Lifter

Gaining – a scary word for most women to hear or even think about, especially…

Nutrition
5 Ways To Burn MORE Fat Daily
Nutrition
5 Ways To Burn MORE Fat Daily

Today, you will learn 5 ways you can burn more fat on a daily basis……

Nutrition
Functional Upper Body Training Session [Full Workout Explained]
Training
Functional Upper Body Training Session [Full Workout Explained]

Watch the video below to get access to an exclusive functional hypertrophy training program [for…

Training
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

When it comes to training there are always some aspects that people leave out or…

Training
The Definitive Guide To Thyroid Health
Nutrition
The Definitive Guide To Thyroid Health

With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…

Nutrition
Client Case Study: 8 Months To Get Shredded
Coaching
Client Case Study: 8 Months To Get Shredded

I’m going to dive into the exact process of getting my man shown below, Jeremiah,…

Coaching
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]
Nutrition
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Nutrition
Max Muscle Blueprint Pt. 2 (Nutrition & Supplementation)
Nutrition
Max Muscle Blueprint Pt. 2 (Nutrition & Supplementation)

So you read part 1 of the ‘Max Muscle Blueprint’ and learned everything you needed…

Nutrition
Why YOU Are Not Getting Results.
Nutrition
Why YOU Are Not Getting Results.

I think everyone, at least once within his or her training history, has been stuck….

Nutrition
Boom Boom’s Excellent Adventure: Episode 1
Coaching
Boom Boom’s Excellent Adventure: Episode 1

Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…

Coaching
"Fat-Burning Foods" [ Truth or Myth? ]
Nutrition
"Fat-Burning Foods" [ Truth or Myth? ]

Do you ever read media titles that say things like, “Eat Salmon to burn MORE…

Nutrition
25 Reasons Low Carb Diets Suck
Nutrition
25 Reasons Low Carb Diets Suck

Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…

Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]
Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]

As a huge coffee lover, I’ve decided to take some time today to stand my…

Nutrition
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)
Nutrition
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)

Some science will tell you that, technically, building muscle while burning body fat is completely…

Nutrition
8 Ways To Instantly Sleep Better
Lifestyle
8 Ways To Instantly Sleep Better

Sleep… None of us “get enough” and we all want “more hours in the day”……

Lifestyle
Should You Do A Bikini Competition?
Coaching
Should You Do A Bikini Competition?

I honestly can’t believe that just over a year ago I was going hard in…

Coaching
Discovering True Human Optimization [Harsh Reality]
Nutrition
Discovering True Human Optimization [Harsh Reality]

Human Optimization is a word that’s thrown around a lot today. Some say it’s being…

Nutrition
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom
Coaching
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

Coaching
5 Travel Strategies To Avoid Falling Off The Wagon
Lifestyle
5 Travel Strategies To Avoid Falling Off The Wagon

Travel is a part of life no matter if it’s for work or pleasure, with…

Lifestyle
Does The Keto Diet Work For Body-Comp Changes?
Nutrition
Does The Keto Diet Work For Body-Comp Changes?

A recent study showed that keto doesn’t work like many people once thought it did……

Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…
Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…

Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…

Nutrition
Contagious Inspiration
Coaching
Contagious Inspiration

Have you ever been inspired by someone? I mean like, truly moved and motivated to…

Coaching
"Rich is not What you have, it’s Who you have beside you."
Lifestyle
"Rich is not What you have, it’s Who you have beside you."

Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…

Lifestyle
The Definitive Guide to Getting Lean After Your Freshman 15
Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15

As many of you probably know, the “Freshman 15” is very real. In fact, the…

Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…

Nutrition
Never Give Up
Lifestyle
Never Give Up

Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…

Lifestyle
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]
Nutrition
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]

Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…

Nutrition
Is Your Metabolism Damaged?
Nutrition
Is Your Metabolism Damaged?

Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…

Nutrition
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]
Training
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

Training
Why You Can’t Keep The Weight Off
Nutrition
Why You Can’t Keep The Weight Off

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Nutrition
2014, Your Year For Growth
Lifestyle
2014, Your Year For Growth

The New Year is upon us, which means its resolutions time. Many people think it’s…

Lifestyle
Research Roundup (Exercise Order and Fast vs. Slow Weight Loss)
Nutrition
Research Roundup (Exercise Order and Fast vs. Slow Weight Loss)

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
Designing The Perfect Workout Finisher
Training
Designing The Perfect Workout Finisher

Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…

Training
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]
Lifestyle
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]

The majority of the people I work with, including myself, want to lose body fat….

Lifestyle
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!
Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!

I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…

Training
Top 3 Micronutrients You Are Missing, Yet Desperately Need
Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need

At some point in time, micronutrients became really uncool to consider as an important part…

Nutrition
What To Do After The CrossFit Open
Coaching
What To Do After The CrossFit Open

We’ve talked about periodization a few times prior to this post on the BBP blog,…

Coaching
Finding Clarity & Presence [Day 2 Resurrection Week]
Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]

The second day of the most eye opening week of my life has arrived and…

Lifestyle
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)
Nutrition
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)

The fear of gaining weight is real. People who have lost a large amount of…

Nutrition
Sleep = Results
Lifestyle
Sleep = Results

For as long as man has been around people have always said how important sleep…

Lifestyle
The Final 10lbs…
Nutrition
The Final 10lbs…

The last 10lbs… It’s like the final put in a golf game. Precision comes into…

Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make
Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make

CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…

Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)
Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

Nutrition
Resistance. The #1 Thing Holding Us Back.
Coaching
Resistance. The #1 Thing Holding Us Back.

Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…

Coaching
EPISODE 11: Surviving The Struggle
Nutrition
EPISODE 11: Surviving The Struggle

I’m just over 2 weeks away from my first physique competition and the closer I…

Nutrition
Top 3 Overrated Fads, in the Diet World
Nutrition
Top 3 Overrated Fads, in the Diet World

Today my goal is simple and hopefully a quick one… That is to break down,…

Nutrition
The Truth About Finding Your Body Fat Percentage [Scanners and Tests]
Coaching
The Truth About Finding Your Body Fat Percentage [Scanners and Tests]

That’s a question I get quite often inside of our coaching practice and rightfully so,…

Coaching
The "All or Nothing" Mentality, That Kills Long-Term Progress.
Nutrition
The "All or Nothing" Mentality, That Kills Long-Term Progress.

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

Nutrition
High Carb vs. Low Carb… Which one is better?
Nutrition
High Carb vs. Low Carb… Which one is better?

Seems that in today’s society, specifically the dieting world, you need to be in part…

Nutrition
3 Steps To Building A Better Butt
Training
3 Steps To Building A Better Butt

When I decided to write this article, my first thought was actually just being surprised…

Training
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)
Nutrition
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com
Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com

Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….

Nutrition
What Are The Health Benefits To Eating Organ Meat?
Nutrition
What Are The Health Benefits To Eating Organ Meat?

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…

Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition
Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition

High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…

Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)
Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)

We covered probiotics a few weeks ago, which just barely scratched the surface of gut…

Nutrition
Why You Should Hire An Online Fitness and Nutrition Coach
Coaching
Why You Should Hire An Online Fitness and Nutrition Coach

Why You Should Hire An Online Fitness and Nutrition Coach Now before you think I’m…

Coaching
Your Nutrition Strategy Heading Into The Open
Nutrition
Your Nutrition Strategy Heading Into The Open

Do you workout fasted or are you one of those people who absolutely has to…

Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)
Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Nutrition
Relationship Status : "Dieting"
Nutrition
Relationship Status : "Dieting"

Today is not about a strategy to lose more weight, a new theory on building…

Nutrition
My Diet Story. The Good, The Bad, The Ugly…
Nutrition
My Diet Story. The Good, The Bad, The Ugly…

  This may be the realist shit I’ve ever written for my blog. I know…

Nutrition
Cracking The "Carbohydrate Code"
Nutrition
Cracking The "Carbohydrate Code"

I get a ton of nutrition questions on a daily basis, but the topic that…

Nutrition
Second podcast
Coaching
Second podcast
Coaching
5 Tips For More Consistency
Training
5 Tips For More Consistency

  So many times we, yes I’m including myself, want to add all the little…

Training
Food Wars!
Nutrition
Food Wars!

Today I am going to start a battle of food! Hopefully I can answer many…

Nutrition
Nutrition For Endurance Athletes (An Evidence Based Approach)
Nutrition
Nutrition For Endurance Athletes (An Evidence Based Approach)

“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…

Nutrition
Metabolic Adaptation and Concurrent Training [October Research Round Up]
Nutrition
Metabolic Adaptation and Concurrent Training [October Research Round Up]

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
Nutritional Periodization For Fat Loss
Nutrition
Nutritional Periodization For Fat Loss

This is my second time writing this article, to be honest. The first go around…

Nutrition
6 Easy Changes To Kick Start Your Fitness Journey
Lifestyle
6 Easy Changes To Kick Start Your Fitness Journey

So you want to start exercising and eating “clean,” but where do you start? There…

Lifestyle
7 Things Killing Your Testosterone [AND The Solutions]
Physiology
7 Things Killing Your Testosterone [AND The Solutions]

Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…

Physiology
Diet Breaks: Defined and Applied
Hormones
Diet Breaks: Defined and Applied

Today we are going to talk about how you can maximize the effectiveness of your…

Hormones
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
Nutrition
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

Reverse Dieting… What a buzz word! Am I right?! But that’s ok, it’s actually something…

Nutrition
The 5 Metrics You MUST Be Measuring
Coaching
The 5 Metrics You MUST Be Measuring

Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…

Coaching
Old Geezer Metabolic Syndrome
Nutrition
Old Geezer Metabolic Syndrome

“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …

Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]
Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]

I’m going to try and keep this one short and too the point – notice…

Nutrition
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

The truth about calculating calories is frustrating, sadly. But as sad as it may be,…

Nutrition
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)
Coaching
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)

When it comes to creating the lean body we all want, the ultimate goal is…

Coaching
EPISODE 3: The Successful Mindset & Attitude
Lifestyle
EPISODE 3: The Successful Mindset & Attitude

Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…

Lifestyle
The Ultimate Fat Loss Plan (The Final 5%)
Nutrition
The Ultimate Fat Loss Plan (The Final 5%)

I received a question on instagram the other day that said, “What would be your…

Nutrition
Why Fad Diet’s Work… At First.
Nutrition
Why Fad Diet’s Work… At First.

Fad diets do work, at first. And then the results slowly taper off until they…

Nutrition
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)
Nutrition
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)

Pinch me, I think I’m dreaming!! – The first time I read that I can…

Nutrition
Being Real About CrossFit – The Good and The Bad
Nutrition
Being Real About CrossFit – The Good and The Bad

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

Nutrition
11 Reasons You Need Fish Oil
Nutrition
11 Reasons You Need Fish Oil

Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…

Nutrition
25 Ways To Be Awesome
Lifestyle
25 Ways To Be Awesome

Being awesome is to say the least, well its awesome. So in my opinion everyone…

Lifestyle
EPISODE 7: Be Accountable, Become Successful
Nutrition
EPISODE 7: Be Accountable, Become Successful

Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…

Nutrition
How Paleo Can Excel YOUR Results, Long-Term!
Nutrition
How Paleo Can Excel YOUR Results, Long-Term!

Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…

Nutrition
KAIZEN
Lifestyle
KAIZEN

“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…

Lifestyle
EPISODE 4: Create Habits, Achieve Results
Lifestyle
EPISODE 4: Create Habits, Achieve Results

Week 4 has begun! That means I got through the first quarter of the game,…

Lifestyle
4 Ways To Increase Productivity Towards YOUR Goals
Lifestyle
4 Ways To Increase Productivity Towards YOUR Goals

“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…

Lifestyle
5 Reasons Meal Timing Matters
Nutrition
5 Reasons Meal Timing Matters

Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…

Nutrition
Superfoods (Fact or Fiction?)
Nutrition
Superfoods (Fact or Fiction?)

Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…

Nutrition
Make Life Awesome
Lifestyle
Make Life Awesome

Are you doing everything in your power to be the best you possibly can be?…

Lifestyle
The Definitive Guide To Creatine Monohydrate
Nutrition
The Definitive Guide To Creatine Monohydrate

Creatine Monohydrate… might just be our favorite supplement.  Why? Well, because we can recommend it…

Nutrition
Fit over 40
Lifestyle
Fit over 40

One thing I always hear in the gym that irritates the hell out of me…

Lifestyle
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]
Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]

Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…

Nutrition
How To Create The Best Training Atmosphere
Training
How To Create The Best Training Atmosphere

When it comes to training there are so many aspects to think about, especially if…

Training
"The Handful Diet" – Infographic, Meal Prep Template
Nutrition
"The Handful Diet" – Infographic, Meal Prep Template

For a printable version,that you can use at home or on the go to stay…

Nutrition
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)
Nutrition
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)

Macro based diets are pretty common inside of the nutrition world right now (have been…

Nutrition
Getting Your Period Back
Nutrition
Getting Your Period Back

This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…

Nutrition
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

Week 10 is here and for lack of better words… Shit just got real! Actually,…

Nutrition
What Type of Protein Powder is Most Effective?
Nutrition
What Type of Protein Powder is Most Effective?

While there aren’t many supplements we at BBP recommend to clients, protein powder is one…

Nutrition
The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)
Nutrition
The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)

The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass   Leucine threshold….

Nutrition
What Do YOU Stand For?
Lifestyle
What Do YOU Stand For?

What do you stand for? No really, don’t just read that… Ask yourself and seriously…

Lifestyle
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)
Nutrition
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)

For years you have been calling people who track their macros, record their food, and…

Nutrition
Maximizing Your Performance During The CrossFit Open
Nutrition
Maximizing Your Performance During The CrossFit Open

Five weeks of serious CrossFit action coming at us as we’re only a month away…

Nutrition
Performance Bodybuilding (Training For Aesthetics and Athletics)
Training
Performance Bodybuilding (Training For Aesthetics and Athletics)

I’ve had the pleasure and opportunity to write training programs for a decent list of…

Training
What I’ve Learned From Setting Targets Too Big
Lifestyle
What I’ve Learned From Setting Targets Too Big

Things that take hard work, scare you quite a bit, push you further and harder…

Lifestyle
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)
Nutrition
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)

Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…

Nutrition
Yoga For Meatheads (Should Weightlifters Do Yoga?)
Training
Yoga For Meatheads (Should Weightlifters Do Yoga?)

Many guys (and even gals) who are into strength training switch off when they hear…

Training
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]
Lifestyle
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]

Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…

Lifestyle
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.
Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.

Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…

Nutrition
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

Your “Neurotype”… a way to learn what your personality type is and how you should…

Coaching
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

Nutrition periodization is something that I’ve been passionate about teaching for a long time now….

Nutrition
Does Caffeine HELP or STOP Fat Loss?
Nutrition
Does Caffeine HELP or STOP Fat Loss?

Caffeine can help you burn fat… But wait it can mess with your adrenal glands……

Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’
Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’

One of the biggest struggles for me when I started “Dieting”, I hate that word…

Nutrition
Shut Up and Listen!
Lifestyle
Shut Up and Listen!

After reading the title your problem wondering, “What in the hell will Boom Boom be…

Lifestyle
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet)
Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet)

To Individualize what you do, is not only the most optimal way to see results;…

Nutrition
Resistance Training vs. Cardio PT.2 [Ending The Debate]
Training
Resistance Training vs. Cardio PT.2 [Ending The Debate]

What’s better – Resistance Training or Cardio, ending the debate once and for all The…

Training
[VIDEO] Individualizing Your Calorie Intake
Nutrition
[VIDEO] Individualizing Your Calorie Intake

The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…

Nutrition
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

I recently heard a story of a young man; so young he can barely drink…

Lifestyle
The Beginner’s Guide Series [ALL VIDEOS]
Nutrition
The Beginner’s Guide Series [ALL VIDEOS]

My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…

Nutrition
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1
Lifestyle
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1

Tune in to what a Day in My Life looks like… We go from my…

Lifestyle
8 Ways To Handle Your Diet On Christmas
Nutrition
8 Ways To Handle Your Diet On Christmas

1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…

Nutrition
High Carb Diets Work Better For Fat Loss Than Low Carb Diets
Nutrition
High Carb Diets Work Better For Fat Loss Than Low Carb Diets

What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…

Nutrition
6 Reasons You’re Not Getting Results
Nutrition
6 Reasons You’re Not Getting Results

Most of us are doing many little things throughout the day and week that are…

Nutrition
7 Reasons You’re Not Losing Weight
Nutrition
7 Reasons You’re Not Losing Weight

I wrote an email for my subscribers the other day called “White Noise”. It went…

Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…
Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…

The human gut, or “The Second Brain” as most are calling it – which makes…

Nutrition
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

  Today I read a story, the kind of story that makes you stop, shut…

Lifestyle
The 10 Rituals For Better Living
Lifestyle
The 10 Rituals For Better Living

If you follow my blog pretty consistently, you’ve probably been noticing that I have been…

Lifestyle
The Ultimate Evidence Based Supplement Guide
Nutrition
The Ultimate Evidence Based Supplement Guide

The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…

Nutrition
The Volume Battle (How Training Progression Works)
Training
The Volume Battle (How Training Progression Works)

This article is a dive into the science of volume for optimizing hypertrophy. I encourage…

Training
The ABSOLUTE Best Way To Burn Fat
Training
The ABSOLUTE Best Way To Burn Fat

Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…

Training
Navigating Through The Holidays (Realistic Holiday Health Outcomes)
Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)

This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…

Lifestyle
2 Ways to Make Your Diet Easier & More Successful
Nutrition
2 Ways to Make Your Diet Easier & More Successful

2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…

Nutrition
LEAVE A LEGACY, LIVE FOREVER.
Coaching
LEAVE A LEGACY, LIVE FOREVER.

It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….

Coaching
Time to Take Action!
Lifestyle
Time to Take Action!

These past few weekends I have had the opportunity to learn and hang with some…

Lifestyle
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review
Science
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review

*Note from Brandon: if you want to learn how to interpret research go read each…

Science
37 Power Foods For Men
Nutrition
37 Power Foods For Men

THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…

Nutrition
Train Like an Athlete
Training
Train Like an Athlete

For many reasons, everybody should aim to train like an athlete. First of all would…

Training
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

Yes, I love weight watchers. And no, this is not a joke. What most people…

Nutrition
The Max Muscle Blueprint Pt.1
Training
The Max Muscle Blueprint Pt.1

The Max Muscle Blueprint Part 1 [Hardgainers Guide To Getting Jacked] Putting on serious muscle,…

Training
Alcohol and Fat Loss: The Definitive Guide
Nutrition
Alcohol and Fat Loss: The Definitive Guide

Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…

Nutrition
3-Phase Fat Loss Diet System
Nutrition
3-Phase Fat Loss Diet System

People often look at training program design and immediately consider periodization – because how can…

Nutrition
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

Intense workouts cause damage to our muscles and we need to repair that damage to…

Nutrition
The Hypertrophy Guide
Science
The Hypertrophy Guide

First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…

Science

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