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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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Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.

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

Lifestyle
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
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
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
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
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation
Nutrition
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation

Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…

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
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
Is a Carb a Carb? Do Nutrients Matter? How much do I need?
Nutrition
Is a Carb a Carb? Do Nutrients Matter? How much do I need?

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

Nutrition
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
Biofeedback (The Most Important Metrics You’re Not Tracking)
Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)

“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…

Nutrition
[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 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
"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
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
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
The Secret To Success
Coaching
The Secret To Success

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

Coaching
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
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
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
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
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
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
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
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
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
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
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
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 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 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
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
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
Consistency
Lifestyle
Consistency

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

Lifestyle
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
Lower Body Training Session Vlog (Working Around Low-Back Issues)
Training
Lower Body Training Session Vlog (Working Around Low-Back Issues)

  Today I’ll be doing something a bit different than usual, going to do a…

Training
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
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
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
"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
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
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 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
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
EPISODE 8: Trust The Process
Nutrition
EPISODE 8: Trust The Process

Week 7 is complete, week 8 is here and my physique show feels like it…

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
[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
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
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 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
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
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
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
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
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
Probiotics and Fermented Foods (Worth The Hype?)
Nutrition
Probiotics and Fermented Foods (Worth The Hype?)

Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…

Nutrition
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
"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
Food Wars!
Nutrition
Food Wars!

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

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
The Elimination Diet
Nutrition
The Elimination Diet

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

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
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
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 "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
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
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
Recovery 101 (Discover What Actually Determines Your Results)
Nutrition
Recovery 101 (Discover What Actually Determines Your Results)

I actually couldn’t believe the result when this study came out… But when I really…

Nutrition
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
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 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
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.
Lifestyle
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.

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

Lifestyle
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
Make Life Awesome
Lifestyle
Make Life Awesome

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

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
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
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
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
7 Steps to a Stress Free Life
Lifestyle
7 Steps to a Stress Free Life

Stress is everywhere and within every person out there. Very few people are completely stress…

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 10 Training Commandments
Training
The 10 Training Commandments

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

Training
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
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
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
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 Funeral Question
Lifestyle
The Funeral Question

So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…

Lifestyle
The Final Chapter…
Lifestyle
The Final Chapter…

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

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

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

Nutrition
Fit over 40
Lifestyle
Fit over 40

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

Lifestyle
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
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
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
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
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
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
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
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
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 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
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
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
"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
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
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
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
KAIZEN
Lifestyle
KAIZEN

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

Lifestyle
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
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
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
[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
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
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
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
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
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
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
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
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
Stay Fit While Traveling
Lifestyle
Stay Fit While Traveling

Traveling while in the middle of working towards your fitness goals can be stressful for…

Lifestyle
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
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
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
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
5 Keys To Tracking Macros Successfully
Nutrition
5 Keys To Tracking Macros Successfully

“The Macro Diet”…. Something I hear quite often, people are asking to get on the…

Nutrition
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
Second podcast
Coaching
Second podcast
Coaching
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
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
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
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
[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
"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
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
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
What Motivates You?
Lifestyle
What Motivates You?

“You have power over your mind – not outside events. Realize this, and you will…

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
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
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

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

Lifestyle
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
Nutrition

10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…

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

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

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
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
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
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
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
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
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
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
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
Your Easy-To-Implement Low FODMAP Diet Guide
Nutrition
Your Easy-To-Implement Low FODMAP Diet Guide

Low FODMAP Diet? What is that and could it help you get to the bottom…

Nutrition
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
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
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
"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
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
[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
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
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
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 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
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
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
[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
[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
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
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
The "Handful" Diet
Nutrition
The "Handful" Diet

What you will find here today in my blog post is, in my opinion, the…

Nutrition
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
"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
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
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
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
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 10 Principles For Results Based Nutrition [Printable Infographic]
Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]

For a printable version of this, for you to keep, click here .

Nutrition
Steps to Success
Lifestyle
Steps to Success

Most people do not truly understand what it takes to become successful, I’m yet to…

Lifestyle
Your Guide To Better Sleep [Why you Need it & How to Optimize it]
Lifestyle
Your Guide To Better Sleep [Why you Need it & How to Optimize it]

Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…

Lifestyle
Nutrient Timing (What The Science Actually Tells Us)
Nutrition
Nutrient Timing (What The Science Actually Tells Us)

Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…

Nutrition
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
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
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
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
Hierarchy of Core Training (The Expert Guide To Building Your Abs)
Training
Hierarchy of Core Training (The Expert Guide To Building Your Abs)

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

Training
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
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
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
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

Lifestyle
[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 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
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
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
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
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
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
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
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
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
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
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 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
Sleep = Results
Lifestyle
Sleep = Results

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

Lifestyle
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
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
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
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
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
11 Things to Step Up Your Diet Game
Nutrition
11 Things to Step Up Your Diet Game

1.)  Water.  I put this as number one because it is obvious but not done…

Nutrition
Boom Boom’s Fat Loss Secrets
Lifestyle
Boom Boom’s Fat Loss Secrets

As a fitness and health professional, it is a crucial must to know everything there…

Lifestyle
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
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
EPISODE 2: Determination Leads to Success
Lifestyle
EPISODE 2: Determination Leads to Success

Week 1 is complete! And DAMN…. That was a long week! But the best feeling…

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

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

Nutrition
The Validity Of Macro Based Diets
Nutrition
The Validity Of Macro Based Diets

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

Nutrition
Hormones 101 (What You Need To Know)
Physiology
Hormones 101 (What You Need To Know)

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

Physiology
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
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
Intermittent Fasting
Nutrition
Intermittent Fasting

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

Nutrition
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
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
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]
Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]

Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …

Nutrition
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.
Lifestyle
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

Lifestyle
Never Give Up
Lifestyle
Never Give Up

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

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
The TRUTH About Meal Timing
Nutrition
The TRUTH About Meal Timing

The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…

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

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