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

September 26, 2019
Written by Lisa Franz

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

The first question we should ask ourselves in the debate ‘what is better for us – resistance training or cardio’, is what is my actual goal?

If your goal is simply to run/swim/bike long distances and you don’t have an aesthetic focus or any injuries then of course that is where your training emphasis should be (although even endurance athletes perform body weight or low weight resistance training for injury prevention etc).

If your goal is to get strong AF and look relatively lean, but you don’t really care whether you are huffing and puffing coming up the stairs, then you don’t need to set food on a single cardio machine ever, if you are managing your diet well.

If your goal is to be the most well rounded athlete, but how you feel and look is secondary to you (let’s say you are a competitive CrossFit athlete), then you are probably going to need a rather high amount of both – cardio and resistance training to achieve your goal.

However, this article is not directed towards any of these goals.

This article is for the majority of our clients, and probably people like you and me, who want to: 

→ Look lean and toned, achieving and maintaining great body composition and a low body fat percentage

→ Have good physical strength and muscular balance to perform everyday life tasks with ease, prevent injuries and age in a healthy manner

→ Maintaining a good baseline health, including cardiovascular health and blood pressure.

If these goals sound like you, keep reading (and even if you fall into one of the former categories you may want to dig into why it might be worth broadening your horizon, but feel free to skip to the summary and recommendation section at the bottom of the page).

Before I get into the definitions of each one of the categories, their benefits and drawbacks, answering the most common questions on the topic and then lastly dissecting a few studies on the topic, you might wonder why can’t we have 

→ Great cardiovascular fitness

→ Be super strong

→ Look great

→ AND be healthy??

Isn’t that what people like CrossFit athletes and the like train for? 

Truth is that: 

1. The training volume, and particularly intensity, for competitive CrossFit athletes is usually so high that it could not be considered “healthy” for the majority of people, taking its toll on joints, tendons and so on, but more importantly also on a hormonal level. After all they train to be “athletes”, so for the sport. And just like a Basketball player does not prioritize health and aesthetics as highly as performance, neither do CrossFIt athletes. Only few people can handle that amount of cumulative stress on the body without showing any negative effects (and those are usually the ones you see performing at a high level). For the “average” individual the amount of training stress + life stress and often paired with insufficient diet usually leads to a cortisol overproduction, not only resulting in progress stagnation and sleep impairment, but more often than not weight retention.

2. That means when it comes to aesthetics, performance and longevity we need to accept that we can have a good baseline of all three areas, but we cannot expect all of them to be optimal at the same time. If you want your aesthetics to be top notch (for example lean like a bodybuilder), you can expect your health and energy levels to take a hit from that (ask any bodybuilder). If you want your health to be optimal that would include carrying a little bit of body fat and not engaging in any too strenuous exercise. And same goes for performance (whether CrossFit or otherwise). If you want to be a top level athlete, chances are your health is going to suffer somewhere and you need to eat in a way that fuels your performance, not in a way that keeps you as lean as possible.

This methodology, coined by in3 nutrition, is called the “triangle of awareness”. Therefore, setting your main focus is the first step in determining what training method is right for you (1).

Now that we have that cleared up, let’s put some definitions behind each one of the training methods and see what their benefits or disadvantages are.

1. Resistance Training

Lifting a barbell
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Resistance training is defined as “physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.” (2)

The resistance can be as little as bodyweight resistance (that includes calisthenic training), to resistance bands, free weights, machines, “weights of opportunity” (for example when chopping wood), weight vests and of course barbells…

Pros: 

→ helps with increasing bone density, muscle, tendon and ligament strength and toughness and improving joint function

→ reduces potential for injury (as increased muscle mass and balance leads to prevention from falling, faster reaction times etc.) and increases postural corrections (for example after sitting at a desk all day working on strengthening your posterior chain muscles)

→ increases metabolic function (due to increased BMR through more lean body mass)

→ improved cardiac function in regard to anaerobic capacity (or even potentially aerobic capacity depending on modality)

→ Resistance training raises cortisol levels, but also increases testosterone and growth hormone (which is a desired effect, yes ladies for us too), which in turn offset cortisol and help build muscle and burn fat at the same time.

Cons: 

→ May initially lead to gain weight, as “muscle weighs more than fat”

→ Overtraining (for example too heavy too often) can lead to stress fractures, joint pain, extreme muscle soreness, excessive stress on the nervous system (particularly in the lower rep ranges) and without sufficient recovery also lead to negative hormonal adaptations

Summary:

In combination with the right dietary approach regular, periodized strength training (progressive overload with regular rest days and deload weeks) has shown to be incredibly beneficial for changing and maintaining great body composition, i.e. increasing lean body mass and achieving anywhere from a toned and lean look to looking muscular and buff, depending on how it is applied. Applying rep schemes and exercise selection according to liking and goal (are you also wanting to get strong or just build muscle?), in a way that neurological fatigue is minimized and we find our minimal effective training volume or optimal recoverable training volume is a safe way to ensure you can and should safely incorporate resistance training into your training for the rest of your life.

Recommendations: 

→ If your main passion/sport lies somewhere else, incorporating resistance training into your schedule a minimum of 2-3 times per week is a great way to work on injury prevention on help you improve your “actual” sport (for example if you are a runner, strengthening your ankles, lateral movement strength and upper body can be very beneficial for your runs as well and make sure you are not sustaining any injuries)

→ If you are simply set on improving body composition, resistance training should be your main focus point. Incorporate it anywhere from 3-6 times per week in your schedule, depending on how much time you have and you can consistently commit to. Training frequency will also determine your body part split. (If you are looking for a great selection of training programs check out our membership site “the BoomBoom Elite”)

→ Don’t go too heavy too fast! This will only lead to injuries in the long run. Do focus on progressive overload, however small increments that are safer and more sustainable than getting injured two weeks into your training, just because your bro lifted more. 

→ On the other hand, don’t be afraid to challenge yourself either, but make sure it is a realistic manageable weight for you and remember to check your form regularly (for example in the mirror or by filming or have someone check your form for you).

2. Cardiovascular Training

stair sprints
Stair Sprints Are A Great Form of HIIT

Cardiovascular training , in a very broad sense, it refers to any activity that increases your heart rate (3) for a prolonged period of time.

By doing a cardiovascular activity you can improve both, the function of your heart, lungs and circulatory system and because of that the American College of Sports Medicine recommends a minimum of 30 minutes of moderate- intensity cardio on most if not all days of the week. (4)

However, we should differentiate between multiple facets of cardio, because technically that could include anything from walking to doing sit ups to sprinting…

High Intensity Interval Training is usually characterized by work portions at 85-100% of your maximal heart rate, followed by either complete rest periods or lower effort rest periods. Most of the time, the higher your work effort, the longer your rest interval will be (for example 95-100% effort, i.e. max effort sprint, near max effort Clean & Jerk, 60s Jump Squats to failure… should mean longer rest periods than the same performed at 85% effort, where you could even continue the work at about 60% in your rest periods such as a jog back in between sprints or a row in between your sets in a longer CrossFit WOD).

Pros: 

→ High caloric output in a relatively short amount of time.

→ Increases anaerobic and anaerobic capacity and VO2 max while having the potential to build muscle at the same time, if resistance is used (however to a lesser degree than pure hypertrophy training)

→ more variety than during LISS (often more appealing to neurotypes 1 and 2A)

✋If you are wondering about the “after burn effect” please refer to the end of the post for details.

Cons: 

→ High Stress on joints and tendons

→ Potentially higher Risk for injury than isolated resistance training and LISS, because of the usual “competitive’ class setting or “time pressure

→ Higher cortisol release through HIIT than during resistance training, therefore at high frequency and in combination with high overall stress/cortisol production, HIIT training can lead to an over-production in cortisol, resulting in weight retention, lack of sex drive, sleep disruptions, moodiness… 

Summary:

High Intensity Interval Training of any sort is a great way to improve VO2max, burn a relatively high amount of calories in a relatively short amount of time and potentially build or at least retain muscle at the same time (depending on modality and resistance). However, it is highly stressful on the body and can cause the body to produce large amounts of cortisol, putting the body in sort of a ‘fight or flight’ mode. There is also an increased risk for injury as movements are often executed “as fast and/or as heavy as possible” and therefore quality can suffer.

Recommendations:

Once or twice a week do put in maximum effort and really push yourself to the limit. Otherwise, learn to pace (for example EMOMS or more time controlled settings like that), learn to read the signs your body gives you (how much have I slept today, how am I feeling today, how stressed am I already) and learn that for body composition goals and general well being it is important to manage OVERALL stress well (and includes training)

→ Incorporate occasionally as ”finishers” to your strength training or on non-lifting days

→ You should not initially have to rely on HIIT to create the caloric deficit.

→ When you first get started with HIIT make sure you focus on form ABOVE all else

→ Build up your aerobic base first before jumping into HIIT

Can be too strenuous in an already dieted stage and lead to increased cortisol levels, hence weight retention, sleep issues, stalling progress, hence why LISS is often the preferred form of cardio for bodybuilders particularly closer to their show.

If you are short on time a 20 minute HIIT workout is often better than not moving at all that day. 

Generally speaking, focusing on creating a caloric deficit through diet and engaging in regular resistance training to build lean muscle and supplementing with either form of cardio occasionally according to preference and overall life stress is the best way to achieve and maintain body composition goals.

If HIIT/CrossFit/Orange Theory/F45 etc is your absolute passion, but you still want to improve your body composition try reducing your high intensity work (for example from 5 or 6 days per week to 3-4 days per week) and supplement with more accessory and skill work on the other days as well as incorporating more activities that activate the parasympathetic nervous system such as going for walks, taking more full rest days etc.

3. Low Intensity Steady State Cardio (LISS)

casual walk
Walking Is A VERY Underrated Form of Cardio That Burns Calories WITHOUT Harming Recovery

Low Intensity Steady State Cardio (LISS), is any (primarily) steady, aerobic activity, such as walking, hiking, jogging, swimming, cycling at a sustained relatively low heart rate (roughly under 60-75% of your maximum heart rate).

Pros: 

→ You can do a good amount of LISS without it being to strenuous on your nervous system or your muscles.

→ You probably burn more calories doing LISS than you would think, particularly if you keep incorporating it multiple times throughout the day (for example 3×10 minute walks after your meals)

→ Often has a calming effect and can help with mental health (e.g. anxiety)

→ If in the right setting it can be done as a family (e.g. nice walk/hike with kids on the weekend) and can even be performed with elderly, obese/overweight and sometimes even partically injured individuals

Cons: 

→ If done in excess it can be very stressful for joints, ligaments, tendons etc do to the high repetition of a particular movement. 

→ If this is the only training modality, it can also easily lead to muscular imbalances due to the monotony.

→ It takes more time to burn the same amount of calories as a HIIT training session, and in addition to that your body adapts rather quickly to the stimulus. That means in order to keep burning the same amount of calories each time you would have to continuously increase your efforts.

→ Often perceived as “boring” by some more people, primarily individuals that fall in neurotype categories 1 and sometimes 2 A (check out our neurotype blog to learn more about this)

Summary:

LISS has gotten an unnecessary bad reputation over the last few years with the increase in popularity in HIIT. However, from a health perspective, everyone should include some form of LISS in their daily lives, even if it is just in the form of walking. Additionally, LISS is a great tool to increase energy expenditure without putting too much stress on the body, enabling fast recover while interfering minimally with your strength gains. It is an excellent training method for bodybuilding contest prep, when dieting down to very lean levels and also for highly stressed individual that should work on reducing accumulated stress.

Recommendations: 

→ Aim for 8-10k steps every day, for benefits on blood flow and recovery, blood pressure, metabolism… Often times it is easier to split this up into multiple smaller walks than routinely doing one big walk (e.g. getting up every hour for a drink, parting further away from the grocery store or the office…).

Additional LISS cardio can and should be incorporated according to personal preference or should be swapped for HIIT when you are trying to increase parasympathetic activity (basically to help your nervous system calm down if you are a highly stressed individual), to help with hormonal balance, as active recovery days 

LISS can be a great additional tool for fat loss when you have already created a substantial caloric deficit through diet and regular resistance training, particularly when including HIIT would drive cortisol too high and could potentially lead to weight retention. So towards the end of a contest prep or photoshoot prep this would be our preferred form of cardio to increase the caloric deficit.

→ Unless you are someone who thoroughly enjoys LISS, it is not NECESSARY for achieving body composition goals. Through the right dietary approach, regular strength training and reasonably activity on a daily basis you can achieve far greater aesthetic results than through cardio alone.

Setting Some Things Straight

Cody Speaking
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1. If you have more muscle, do I really burn more calories?

Essentially yes. But it is not just because your total daily energy expenditure increases (it increases about 15-25 calories per pound of muscle, which is really not that much), it is more because adding more muscle will make it easier to get even leaner and harder to store fat by increasing your ability to store glycogen in the muscle (about 15-20g per pound), which means you can eat more carbs before storing them as fat. And by being able to consume more carbs you will be able to keep your metabolic rate elevated because the conversion of our thyroid hormones T4 to T3 (which help regulate our metabolism) depend on carb intake and cortisol levels, according to world renowned Strength and Nutrition Coach Christian Thibaudeau.

He also says that having more muscle makes you more insulin sensitive and that also helps with fat loss, because the quicker insulin comes down the more time our bodies spend time mobilizing fat as fuel. (5)

2. I am sure I am producing a caloric deficit through nutrition and HIIT/ LISS cardio. I lost weight that way in the past. Why am I holding on to weight or even gaining some fat if the calorie equation is where it’s really at?

Let’s assume you actually are in a caloric deficit. – A possibility is that a prolonged extreme calorie cut (or just having been dieting for too long) and/or excessive exercise set off an ‘alarm system’ in the body thinking it needs to fight for its survival. When his happens our body reduce energy demands and stores fat, because survival is now a priority. Once you get to that point it is very hard to lose fat, no matter how much more you reduce your calories or increase your energy output. At this stage it is important to take a step back, send your body the message that ‘it is safe’ (usually by increasing food and reducing exercise until homeostasis is regained) and then try to get back to a more moderate sustainable deficit with regular diet breaks while building lean muscle mass.

3. What’s the deal with the afterburn effect after each training method? Is that really a thing and if so where is it highest at?

The afterburn effect is also referred to as EPOC (excess post-exercises oxygen consumption) and is the energy that your body needs to get back to its pre-workout state. In order to get that energy it can use oxygen or stored energy to produce ATP (adenosine triphosphate, which is what fuels our cells). Tedd Keating Ph.D., C.S.E.S., associate professor of exercise science at Manhatten College says “ Your metabolism stays up for a period of time after exercise.” (6), but he emphasises that it is only estimated to be about 6-15%of total calories burnt while exercising. So for example if you burnt about 300 calories during your workout, the “afterburn” would only be about 18-45 caclories (that is something like a couple of berries). This applies to all forms of exercise, but intensity does play a role in terms of what end of the spectrum your calorie burn would like (LISS possibly more towards the 6% and HIIT or a strenuous lifting session more towards the 15%, so 10 berries vs 15 or 20…). 

Additionally, he also stresses that this “afterburn” effect usually drops off about 2 hours after your actual training session and does not go on at that rate for 24-48 hours, contributing to overall energy output very, very minimally. This does not mean that RECOVERY and replenishment of glycogen storages etc does not go on for that long, it simply means in terms or increased energy expenditure we won’t be seeing much after that time, no matter the modality.

Some studies on health

1. Cardiovascular Disease Risk Factors

A study on the effectiveness of aerobic, resistance and combined training on cardiovascular disease risk factors the following markers were assessed

→ blood pressure

→ cardiorespiratory fitness (CRF)

→ muscular strength

→ body composition

→ blood glucose and blood lipids.

The 69 sedentary, obese adults with elevated blood pressure were given one of three 8 week training programs (3x per week, 60 minute sessions of either just aerobic training, just resistance training or 30 minutes cardio, 30 minutes resistance training + aerobic training – NOT HIIT!).

What they found was: Combined training showed significant reductions in blood pressure, increase in CRF, increase in upper and lower body strength and lean body mass. Aerobic training only showed increases in CRF and reduced body weight through fat mass. Resistance training only increased upper and lower body strength and waist circumference. (6)

2. Aerobic vs. Resistance Exercise

In another study on aerobic or resistance exercise or both in dieting obese older adults reversing frailty and preventing reduction in muscle and bone mass induced by weight loss was evaluated. Participants were given a weight management program and one of three exercise programs over the course of 6 months. Measures were: 

→ physical performance test 

→ frailty measures

→ body composition

→ bone mineral density 

→ physical functions. 

What the found was: Physical performance increased the most in the combination group, body weight decreased by 9% in all exercise groups and lean mass reduced less in the combination and resistance groups than in the aerobic only group, as did bone mineral density. (7)

3. Effects of Strength or Aerobic Training

In this study the effects of strength or aerobic training on body composition, resting metabolic rate and peak oxygen consumption was tested among 65 moderately obese individuals (19-48 years old). The three categories were diet only, diet and aerobic training or diet and resistance training. Both training methods (3x per week) were supervised and designed to be isoenergetic (same calorie expenditure).

What they found was: After 8 weeks the average amount of weight lost (9kg) was the same in all groups, however, the strength training group lost significantly less lean body mass than the other two groups. Peak oxygen consumption increased the most in the aerobic group. Resting metabolic rate declined the same in all groups.

4. Effects of HIIT vs. Steady State Training

The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity were tested in 55 untrained college aged subjects over 8 weeks. They were either assigned 3x per week steady state cardio on a bike, Tabata or Meyer training (the latter are HIIT protocols).

What they found was: There were significant increases in VO2max and power during Wingate testing, with no significant differences between groups. It was suggested that the results indicate that although HIIT protocols are time efficient, they are not superior to steady state training. (9)

5. Effects of HIIT vs. Moderate-Intensity Training

In a meta analysis the effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults aged 18-45 years old was tested with direct measures (such as whole body fat mass) and indirect measures (e.g. waist circumference). 

What the found was: Both HIIT and steady state cardio elicited significant reduction in body fat mass and waist circumference. There were NO significant differences for any body composition measure, but HIIT required less training time commitment. 

Granted, none of these studies directly examined HIIT vs resistance vs LIIS, but overall there are several conclusions we can draw:

→ Resistance training should be the foundation of your training regime in order to facilitate lean body mass, injury prevention, healthy aging… If another sport is your main focus, resistance training should still be incorporated as a supplementary training method.

→ To elicit fat loss, you should not have to rely on cardio alone to create a caloric deficit. The right dietary approach, resistance training and being moderately active throughout the day should lay the foundation of your weight loss. 

→ Cardio can absolutely serve as a great tool to help with fat loss and should be implemented according to liking, but also lifestyle and stress levels.

→ Note that excessive HIIT cardio may not be the optimal training method for you if you already lead a very stressful life or you are already deep into your cut, it may in fact hinder your weight loss. In these cases it often pays off to exchange HIIT for LISS.

→ Keep in mind that calories burnt in any training session are relatively small compared to the amount burnt the other 23 hours of the day, and the marginal difference between “after burn” calories etc is even smaller.

→ Studies focusing on health and longevity (reducing cardiovascular disease risk factors and reducing bone fragility and loss of muscle mass) suggest a combination of resistance training and steady state cardio.

Lastly, it should be mentioned that the positive effects of simply staying active outside of the gym – like walking more places, taking the stairs, going to the pool with the kids, standing at your desk… cannot be underestimated when it comes to health as well as calories burnt.

Most people’s weight loss and overall health would benefit much more from hitting 8-10k steps every day, than by incorporating 1-2 20 minute HIIT sessions every week.


Resources:

(1) https://in3nutrition.com/blog/your-goals-the-triangle-of-awareness/

(2) https://en.wikipedia.org/wiki/Strength_training

(3) http

s://dictionary.cambridge.org/dictionary/english/cardio

(4) https://www.livestrong.com/article/114986-definition-cardio-exercise/

(5) https://www.t-nation.com/training/3-bad-ideas-you-need-to-stop-repeating

(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322789/

(7)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552187/ 

(8) https://www.ncbi.nlm.nih.gov/pubmed/9280173 

(9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/ 

(10) https://www.ncbi.nlm.nih.gov/pubmed/28401638


This blog is written by Lisa Franz, a Boom Boom Performance Nutrition Coach. Lisa has her BEXSc (Bachelors of Sports and Exercise Science), CF-1, NCI (Nutrition Coaching Certification), Hormone Specialist Certification, Yoga, Massage, and still working on more. She’s forever engulfed in the science and study of the human body, which shows in her passion filled coaching and writing. Click Here Now to Apply For Coaching, With Lisa.

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Why Fad Diet’s Work… At First.

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

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
[Daily Dose] Winners Arent Afraid To Lose
Daily Dose
[Daily Dose] Winners Arent Afraid To Lose

Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…

Daily Dose
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
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
[Daily Dose] If people hate, it means you’re winning.
Daily Dose
[Daily Dose] If people hate, it means you’re winning.

If people hate, it means you’re winning. When I say hate, I don’t just mean…

Daily Dose
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
7 Reasons Your Diet Is Failing
Nutrition
7 Reasons Your Diet Is Failing

I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…

Nutrition
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]
Coaching
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]

  Last week I was Resurrected, which technically means being raised up from the dead……

Coaching
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
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)
Nutrition
What Happens If You Eat Too Much Protein? (More Protein = More Fat Loss…)

What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…

Nutrition
A Crash Course On Your Hormones (What You Need To Know)
guides
A Crash Course On Your Hormones (What You Need To Know)

You scroll through your Instagram and you read a post which says “Could your hormones…

guides
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
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
Fish Oil Supplementation 101
guides
Fish Oil Supplementation 101

Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…

guides
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
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
12 Reasons Strength Training Trumps Cardio
Training
12 Reasons Strength Training Trumps Cardio

90% of people who come to me expect that they’ll need to do a bunch…

Training
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
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
[Daily Dose] Ready, Aim, FIRE. Repeat.
Daily Dose
[Daily Dose] Ready, Aim, FIRE. Repeat.

Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…

Daily Dose
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
3 Exercises That Should NEVER Leave Your Program
Training
3 Exercises That Should NEVER Leave Your Program

There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…

Training
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
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
The Final Chapter…
Lifestyle
The Final Chapter…

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

Lifestyle
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
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
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]
Nutrition
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]

Turkey Day is upon us and if you’re as excited as I am, then you’re…

Nutrition
The Ultimate Evidence Based Supplement Guide
guides
The Ultimate Evidence Based Supplement Guide

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

guides
How To Make Your Own Pre-Workout (Science-Based Formula)
Science
How To Make Your Own Pre-Workout (Science-Based Formula)

Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…

Science
[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
Take Advantage of Our Personal Trainer App with These 13 Tips
Training
Take Advantage of Our Personal Trainer App with These 13 Tips

When someone, i.e. you, wants to decrease their body fat, increase their strength or muscle…

Training
[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
How Sore Should You Be After A Workout?
Training
How Sore Should You Be After A Workout?

Many people question whether or not getting sore after a workout (training session) is a…

Training
"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
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
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
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
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]
Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]

So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…

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
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
Does Cortisol Affect Fat Loss?
Hormones
Does Cortisol Affect Fat Loss?

Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…

Hormones
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
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
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

Training
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
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…

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
Low Calorie Foods That Fill You Up
guides
Low Calorie Foods That Fill You Up

When you think about hunger, what comes to mind?  Pain in your abdomen or a…

guides
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
"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
One Rep Max Calculator (Tool + Supporting Research)
Training
One Rep Max Calculator (Tool + Supporting Research)

The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …

Training
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”
Daily Dose
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”

“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…

Daily Dose
[Daily Dose] ACTION → RESULTS → MOTIVATION
Daily Dose
[Daily Dose] ACTION → RESULTS → MOTIVATION

ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…

Daily Dose
[Daily Dose] Become Your Own Stoic.
Daily Dose
[Daily Dose] Become Your Own Stoic.

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

Daily Dose
[Daily Dose] People Who Take Offense, Don’t Take Action
Daily Dose
[Daily Dose] People Who Take Offense, Don’t Take Action

People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…

Daily Dose
How Much Protein Can You Absorb In One Meal?
Nutrition
How Much Protein Can You Absorb In One Meal?

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

Nutrition
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
46 Tips To Build More Muscle
Nutrition
46 Tips To Build More Muscle

1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…

Nutrition
[Daily Dose] No Fluff, Just Planning + Execution.
Daily Dose
[Daily Dose] No Fluff, Just Planning + Execution.

No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….

Daily Dose
5 Laws of Conditioning
Training
5 Laws of Conditioning

A lot of people get confused about or over think their cardio/conditioning. This could be…

Training
[Daily Dose] The 80/10/10 Rule.
Daily Dose
[Daily Dose] The 80/10/10 Rule.

The 80/10/10 Rule. This is a training principle that I teach many of my clients,…

Daily Dose
The Volume Battle (How Training Progression Works)
guides
The Volume Battle (How Training Progression Works)

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

guides
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
Fat-Loss’s Worse Enemy… Stress.
Nutrition
Fat-Loss’s Worse Enemy… Stress.

Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…

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
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
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 in your training, the basics just get boring. Let’s face it. 5×5,…

Training
3 Key Things That GUARANTEE Results.
Nutrition
3 Key Things That GUARANTEE Results.

Access, Association, and Accountability. Within the first line of this article, I’ve given you the…

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
Getting Through The Holidays [Without Ruining Your Progress]
Nutrition
Getting Through The Holidays [Without Ruining Your Progress]

The holidays are a time for friends, family, and yes, lots of good food! But…

Nutrition
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
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
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
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
KAIZEN
Lifestyle
KAIZEN

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

Lifestyle
Two-A-Day Training: Is More Better? Or Destructive?
Training
Two-A-Day Training: Is More Better? Or Destructive?

Training twice per day, also known as two-a-days, stems from the idea that more is…

Training
[Daily Dose] Every detail matters.
Daily Dose
[Daily Dose] Every detail matters.

Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…

Daily Dose
[Daily Dose] Quick results are a lie.
Daily Dose
[Daily Dose] Quick results are a lie.

Quick results are a lie. I’d have you consider that success isn’t an easy game…

Daily Dose
The Ultimate Fat Burning Supplement Stack (Backed By Science)
Fat Loss
The Ultimate Fat Burning Supplement Stack (Backed By Science)

  Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…

Fat Loss
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
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
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
[Daily Dose] Fuck mediocrity.
Daily Dose
[Daily Dose] Fuck mediocrity.

Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…

Daily Dose
[Daily Dose] Habits and Addictions Are The Same
Daily Dose
[Daily Dose] Habits and Addictions Are The Same

Habits and Addictions Are The Same This is crazy, but did you know that less…

Daily Dose
The Hero’s Journey To Total Transformation
Nutrition
The Hero’s Journey To Total Transformation

If you’re a movie geek like me, you know exactly what the hero’s journey truly is….

Nutrition
[Daily Dose] Don’t Avoid Difficulty, Accept It.
Daily Dose
[Daily Dose] Don’t Avoid Difficulty, Accept It.

Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…

Daily Dose
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
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
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
Never Give Up
Lifestyle
Never Give Up

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

Lifestyle
[Daily Dose] It’s not what you do, it’s how you feel.
Daily Dose
[Daily Dose] It’s not what you do, it’s how you feel.

It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…

Daily Dose
Does Training To Failure Maximize Strength and Hypertrophy? [Research Review]
Training
Does Training To Failure Maximize Strength and Hypertrophy? [Research Review]

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

Training
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans
Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans

Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…

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

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

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
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
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress
Training
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress

When it comes to increasing muscle mass and getting stronger, there are a number of…

Training
[Daily Dose] “WHY NOT YOU….?”
Daily Dose
[Daily Dose] “WHY NOT YOU….?”

“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…

Daily Dose
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)
Science
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)

What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…

Science
Can I Exercise with a Muscle Strain?
Science
Can I Exercise with a Muscle Strain?

Muscle strains seem to happen at the most inopportune time. They are a common injury…

Science
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
5 Things I Wish I Knew When Starting My Weightloss Journey
Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey

Many people don’t know this, but I was once a fat kid, or as my…

Lifestyle
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
[Daily Dose] What If You Couldn’t Fail…?
Daily Dose
[Daily Dose] What If You Couldn’t Fail…?

What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…

Daily Dose
[Daily Dose] Why you hate Monday.
Daily Dose
[Daily Dose] Why you hate Monday.

Why you hate Monday. Hating Monday is a sign that you have a lack of…

Daily Dose
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
[Daily Dose] Growth must be forced.
Daily Dose
[Daily Dose] Growth must be forced.

Growth must be forced. This is going to be short, to the point, and powerful…

Daily Dose
Relationship Status : "Dieting"
Nutrition
Relationship Status : "Dieting"

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

Nutrition
[Daily Dose] Watering Your Lawn While It’s Raining.
Daily Dose
[Daily Dose] Watering Your Lawn While It’s Raining.

Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…

Daily Dose
[Daily Dose] Win The Rest of 2022, By Doing This.
Daily Dose
[Daily Dose] Win The Rest of 2022, By Doing This.

Win The Rest of 2022, By Doing This. I think most people fail to reach…

Daily Dose
The Complete Guide To Dietary Fats
guides
The Complete Guide To Dietary Fats

Dietary fats are essential to give your body energy and to support cell growth, they…

guides
Should YOU Take a Cheat Meal?!
Nutrition
Should YOU Take a Cheat Meal?!

The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….

Nutrition
[Daily Dose] YOLO…
Daily Dose
[Daily Dose] YOLO…

YOLO… There’s something about being a human that innately slows you down or tries to…

Daily Dose
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
"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
[Daily Dose] They Thought They Took Steroids…
Daily Dose
[Daily Dose] They Thought They Took Steroids…

They Thought They Took Steroids… This is probably the most remarkable study ever done inside…

Daily Dose
Body Fat Overshooting (Post Diet Consequences)
Nutrition
Body Fat Overshooting (Post Diet Consequences)

We live in what feels like the peak of a fad diet culture, where media…

Nutrition
The Definitive Guide To Thyroid Health
guides
The Definitive Guide To Thyroid Health

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

guides
[Daily Dose] Be A Leader, Not A Follower.
Daily Dose
[Daily Dose] Be A Leader, Not A Follower.

Be A Leader, Not A Follower. If you’re reading this, it means you want to…

Daily Dose
[Daily Dose] FULFILLMENT > satisfaction
Daily Dose
[Daily Dose] FULFILLMENT > satisfaction

FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…

Daily Dose
"Post College Party Pouch"- Losing Weight After College
Nutrition
"Post College Party Pouch"- Losing Weight After College

College is full of beer, parties and cheap microwave dinners and although that may sound…

Nutrition
[Daily Dose] Master The Basics.
Daily Dose
[Daily Dose] Master The Basics.

Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…

Daily Dose
[Daily Dose] The gift is WITHIN the process…
Daily Dose
[Daily Dose] The gift is WITHIN the process…

The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…

Daily Dose
Do you Eat TOO Much Protein? or Not Enough?
Nutrition
Do you Eat TOO Much Protein? or Not Enough?

Love posting a status asking what y’all want to read about and getting TONS of…

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
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
Eliminating Your Cravings, For Good (5 Simple Strategies)
Coaching
Eliminating Your Cravings, For Good (5 Simple Strategies)

When fat loss is the goal, cravings can be your worst nightmare… and even when…

Coaching
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

Nutrition
How To Count Your Steps For Weight Loss
Science
How To Count Your Steps For Weight Loss

Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…

Science
[Daily Dose] ALL IN or all out.
Daily Dose
[Daily Dose] ALL IN or all out.

ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…

Daily Dose
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
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
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
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
What is the easiest diet to stay on?
Nutrition
What is the easiest diet to stay on?

Over 15-million google searches tells us that this is one of the most commonly asked…

Nutrition
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
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
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!
Nutrition
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!

It’s that time of year again, the Christmas spirit and cheer is here and along…

Nutrition
[Daily Dose] WTF is President’s Day…?
Daily Dose
[Daily Dose] WTF is President’s Day…?

WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…

Daily Dose
The Ultimate Guide to Fitness and Nutrition Coaching
Coaching
The Ultimate Guide to Fitness and Nutrition Coaching

Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…

Coaching
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?
Daily Dose
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?

Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…

Daily Dose
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
[Daily Dose] TRY HARDER.
Daily Dose
[Daily Dose] TRY HARDER.

TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…

Daily Dose
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
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
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

  Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…

Coaching
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
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
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
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results
Daily Dose
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results

Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…

Daily Dose
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
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
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
[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
[Daily Dose] Redirect Your Impatience.
Daily Dose
[Daily Dose] Redirect Your Impatience.

Redirect Your Impatience. My daughter is about to turn 4 next month and she has…

Daily Dose
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
Does Periodization Matter For Hypertrophy Training?
Science
Does Periodization Matter For Hypertrophy Training?

What is Training Periodization? Periodization is the manipulation of training variables over time to reach…

Science
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
The Elimination Diet
Nutrition
The Elimination Diet

“Why on earth would I want to completely remove all that stuff, which I enjoy…

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
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
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
Better Gut, Better Abs.
Nutrition
Better Gut, Better Abs.

  Do the things I’m going to share with you in this article today, and…

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
"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
Make Life Awesome
Lifestyle
Make Life Awesome

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

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
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
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
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
[Daily Dose] ACTION > motivation
Daily Dose
[Daily Dose] ACTION > motivation

ACTION > motivation Pablo Picasso has by far one of the best quotes of all…

Daily Dose
Is Your Metabolism Damaged?
Nutrition
Is Your Metabolism Damaged?

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

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
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
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
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)
Science
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT)

Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…

Science
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
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
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?

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

Nutrition
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]
Coaching
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]

Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…

Coaching
4 Unique Diet Hacks To Break Your Plateau
Nutrition
4 Unique Diet Hacks To Break Your Plateau

If you’ve been reading my work for a while, you’ll have realized by now that…

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
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition
Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition

Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…

Nutrition
[Daily Dose] Repeat After Me…
Daily Dose
[Daily Dose] Repeat After Me…

Repeat After Me… This will be short, not necessarily sweet, and very much to the…

Daily Dose
[Daily Dose] The Correct Way To Diet…
Daily Dose
[Daily Dose] The Correct Way To Diet…

The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……

Daily Dose
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
[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
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
[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
How To Use A TDEE and BMR Calculator To Lose Weight
guides
How To Use A TDEE and BMR Calculator To Lose Weight

How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…

guides
Food Wars!
Nutrition
Food Wars!

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

Nutrition
7 Not-So-Obvious Ways To Break Plateaus
Nutrition
7 Not-So-Obvious Ways To Break Plateaus

Plateaus suck. We’ve all been through them, some of us break through and others don’t….

Nutrition
Stretching For Hypertrophy {Muscle Growth}: Does it work?
Training
Stretching For Hypertrophy {Muscle Growth}: Does it work?

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

Training
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
Intermittent Fasting
Nutrition
Intermittent Fasting

  Intermittent fasting has been expanding in popularity right now more than ever and tons…

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
[Daily Dose] Understand Your Pain, Double Your Progress
Daily Dose
[Daily Dose] Understand Your Pain, Double Your Progress

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

Daily Dose
[Daily Dose] Your Time is Worth More Than Money.
Daily Dose
[Daily Dose] Your Time is Worth More Than Money.

Your Time is Worth More Than Money. I’m the type of person who values his…

Daily Dose
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
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
HIIT vs. LISS: What Cardio Strategy Burns More Fat?
Fat Loss
HIIT vs. LISS: What Cardio Strategy Burns More Fat?

HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…

Fat Loss
[Daily Dose] Patience, Persistence, & Positive People.
Daily Dose
[Daily Dose] Patience, Persistence, & Positive People.

Patience, Persistence, & Positive People. If there was ever a formula for success… this is…

Daily Dose
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
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
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
What’s Your "WHY"?
Lifestyle
What’s Your "WHY"?

Todays post is all about the most important question we need to ask ourselves on…

Lifestyle
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
[Daily Dose] Stop living with “what if’s….
Daily Dose
[Daily Dose] Stop living with “what if’s….

Stop living with “what if’s…. If you ask any person who is over the age…

Daily Dose
Consistency
Lifestyle
Consistency

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

Lifestyle
[Daily Dose] Cultivate Your Power Tribe.
Daily Dose
[Daily Dose] Cultivate Your Power Tribe.

Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……

Daily Dose
"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
Concurrent Training: A Practical Guide, Backed By Science
guides
Concurrent Training: A Practical Guide, Backed By Science

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

guides
Sleep = Results
Lifestyle
Sleep = Results

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

Lifestyle
17 Diet Lies’ They Told You, And You Believed.
Nutrition
17 Diet Lies’ They Told You, And You Believed.

  Fasting before cardio will burn more body fat. Plain and simple, this is just…

Nutrition
[Daily Dose] The Greats and YOU… Are the same.
Daily Dose
[Daily Dose] The Greats and YOU… Are the same.

The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…

Daily Dose
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
Cardio… what’s right, what sucks, and implementing it yourself.
Training
Cardio… what’s right, what sucks, and implementing it yourself.

Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…

Training
[Daily Dose] You should love how you look!
Daily Dose
[Daily Dose] You should love how you look!

You should love how you look! I saw a picture that was taken of me…

Daily Dose
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
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
[Daily Dose] Just Show Up.
Daily Dose
[Daily Dose] Just Show Up.

Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…

Daily Dose
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
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
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
Cardio vs. Lifting… What’s Better For Fat Loss?
Training
Cardio vs. Lifting… What’s Better For Fat Loss?

Cardio vs. Lifting.  Which is better for fat loss or improved body composition?  As with…

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

guides
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness
Science
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness

Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1  Title: Wearing of…

Science
50 Science-Backed Anti-Aging Strategies For Life
Lifestyle
50 Science-Backed Anti-Aging Strategies For Life

Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…

Lifestyle
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
[Daily Dose] Progress is made at the speed of trust.
Daily Dose
[Daily Dose] Progress is made at the speed of trust.

Progress is made at the speed of trust. This one BLEW OUR MINDS this week….

Daily Dose
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
[Daily Dose] Crucial conversations.
Daily Dose
[Daily Dose] Crucial conversations.

Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…

Daily Dose
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
13 Things That Make A Perfect Diet
Nutrition
13 Things That Make A Perfect Diet

There is no such thing as a “perfect diet”… Even though I did record a…

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

Depending on what studies you read, you might find that, technically, building muscle while burning…

guides
[Daily Dose] They’re Tools, Not Time Machines!
Daily Dose
[Daily Dose] They’re Tools, Not Time Machines!

They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…

Daily Dose
How To Track Macros When Eating At Restaurants
guides
How To Track Macros When Eating At Restaurants

  How To Track Macros When Eating At Restaurants Table of Contents How To Track…

guides
[Daily Dose] If you take offense, you probably don’t take action
Daily Dose
[Daily Dose] If you take offense, you probably don’t take action

If you take offense, you probably don’t take action Nothing is going to slow you…

Daily Dose
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
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
10 Ways To Kill Cravings
Nutrition
10 Ways To Kill Cravings

When you’re on a diet, one of the most annoying things you’re going to come…

Nutrition
[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
[Daily Dose] You should love how you look!
Daily Dose
[Daily Dose] You should love how you look!

You should love how you look! If you don’t know what copywriting is, it’s the…

Daily Dose
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
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
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
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
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
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
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
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
How Much Protein Is Too Much? [What The Research Says]
Nutrition
How Much Protein Is Too Much? [What The Research Says]

I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…

Nutrition
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It
guides
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It

Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…

guides
50 Science-Backed Anti-Aging Strategies For Life Pt.2
Hormones
50 Science-Backed Anti-Aging Strategies For Life Pt.2

There are 4 key parts of health and longevity promotion and today we are discussing…

Hormones
[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 Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]
Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

“So what is the best diet?” A question I’ve heard many times and if you…

Nutrition
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
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

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

guides
[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.
Daily Dose
[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.

It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…

Daily Dose
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