September 25, 2016 Written by Cody McBroom
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Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…
How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…
I am officially six days away from the half way marker of this 12-week journey……
What is Mobility? If your goal is fat loss, you NEED to incorporate mobility…
I think everyone, at least once within his or her training history, has been stuck….
Reverse Dieting vs. Recovery Dieting: Which Is Right for You After Fat Loss? Coming off…
Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…
Organic food…. Is it worth the extra money? Will you get sick and diet if…
First we need to define and differentiate the different kinds of diets you can follow…
“So what is the best diet?” A question I’ve heard many times and if you…
Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…
The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….
In honor of the one of the greatest hip-hop artists to ever touch the…
First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…
Many people don’t know this, but I was once a fat kid, or as my…
Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….
Todays post is all about the most important question we need to ask ourselves on…
Creatine Monohydrate… might just be our favorite supplement. Why? Well, because we can recommend it…
Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…
10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…
Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…
For a chance to start your 30 day transformation, visit the links below! The 30…
An introduction into weight loss prescription drugs Losing weight can be a journey full of…
Many guys (and even gals) who are into strength training switch off when they hear…
When I decided to write this article, my first thought was actually just being surprised…
As a fitness and health professional, it is a crucial must to know everything there…
Kale, scientifically known as Brassica oleracea var. acephala, is a leafy green vegetable that has…
Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…
Artificial sweeteners were created to make food taste better without adding calories. Some of the…
WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…
Be You, Everyone Else Is Taken. I’m here to tell you that God put you…
A lot of people get confused about or over think their cardio/conditioning. This could be…
Today I am going to start a battle of food! Hopefully I can answer many…
One of the most underestimated factors in achieving fitness results, which can actually be the…
Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…
It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…
Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…
“The Macro Diet”…. Something I hear quite often, people are asking to get on the…
Blueberries, often regarded as a superfood, have a history that intertwines with both ancient usage…
Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…
TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…
To Individualize what you do, is not only the most optimal way to see results;…
“You practically live in the gym, Cody. And even when you’re not literally there, you’re…
How Stress Impacts Body Composition: The Science and Solutions Stress is a universal experience, yet…
What could be a better snack then something high in protein, low in calories, easy…
Low FODMAP Diet? What is that and could it help you get to the bottom…
The Volume Landmarks The optimal amount of volume is going to be somewhere between the…
Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…
Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…
I’ve had many people tell me that I never get mad, I’m always…
What is Training Periodization? Periodization is the manipulation of training variables over time to reach…
I received a question on instagram the other day that said, “What would be your…
Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…
Quick results are a lie. I’d have you consider that success isn’t an easy game…
Muscle strains seem to happen at the most inopportune time. They are a common injury…
So many people have a confusion towards carbs and don’t know how to treat…
Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…
For many reasons, everybody should aim to train like an athlete. First of all would…
You scroll through your Instagram and you read a post which says “Could your hormones…
What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…
After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…
What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…
If you follow my blog pretty consistently, you’ve probably been noticing that I have been…
When I reflect back on all that I’ve been through in this lifestyle of…
Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…
Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…
Losing weight fast is a very popular topic in the fitness and nutrition industry….
I know the title of this article is a little harsh, blunt and “in your…
When you’re on a diet, one of the most annoying things you’re going to come…
Be A Leader, Not A Follower. If you’re reading this, it means you want to…
The holidays are a time for friends, family, and yes, lots of good food! But…
HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…
Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…
Plateaus suck. We’ve all been through them, some of us break through and others don’t….
Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…
These past few weekends I have had the opportunity to learn and hang with some…
Today my goal is simple and hopefully a quick one… That is to break down,…
Over 15-million google searches tells us that this is one of the most commonly asked…
I get asked the questions, “If I could recommend one book, what would it be?”…
Each month I will cover a few of the top research articles on nutrition, training,…
Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…
What else goes into weight loss besides eating well and exercising? In reality, there are…
Cardio For Fat Loss This article is more than likely the most in-depth AND practically…
Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…
There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…
Have you ever wondered how some people seem to effortlessly follow through with their workout…
That’s a question I get quite often inside of our coaching practice and rightfully so,…
The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…
Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…
Sometimes the most important thing in life is to simply just be a good person……
The fear of gaining weight is real. People who have lost a large amount of…
Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…
You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…
Human Optimization is a word that’s thrown around a lot today. Some say it’s being…
For a printable version of this, for you to keep, click here .
Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…
If you’re a movie geek like me, you know exactly what the hero’s journey truly is….
Your Time is Worth More Than Money. I’m the type of person who values his…
You should love how you look! I saw a picture that was taken of me…
How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…
I developed a framework for our fitness and nutrition coaching that takes our clients through…
Fad diets do work, at first. And then the results slowly taper off until they…
Injury prevention is something I’ve had many people ask me to write about, and I’ve…
Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…
When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…
Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…
This is a VERY common question we get at TCM (what’s the best workout split?),…
Patience, Persistence, & Positive People. If there was ever a formula for success… this is…
“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…
What is the best fat loss diet plan? I always get that question and…
Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…
Gaining – a scary word for most women to hear or even think about, especially…
After reading the title your problem wondering, “What in the hell will Boom Boom be…
Caffeine can help you burn fat… But wait it can mess with your adrenal glands……
After reading the title I’m sure your all a bit confused, why would you train…
How To Track Macros When Eating At Restaurants Table of Contents How To Track…
Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…
They Thought They Took Steroids… This is probably the most remarkable study ever done inside…
What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…
Don’t Live With “What If’s” If you ask any person who is over the age…
I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…
The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass Leucine threshold….
Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…
“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…
Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…
How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…
It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…
Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …
Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…
The human gut, or “The Second Brain” as most are calling it – which makes…
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…
I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…
Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…
Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…
The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….
Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…
Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…
You should love how you look! If you don’t know what copywriting is, it’s the…
This is my second time writing this article, to be honest. The first go around…
Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…
Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…
Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…
The biggest question on gluten… Should we avoid it? Or is the media hype on…
Intermittent fasting has been expanding in popularity right now more than ever and tons…
Sugar has been scaring us for decades, from the claims of it impacting and being…
Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…
Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…
Most of us are doing many little things throughout the day and week that are…
Heading into my first bikini competition I had at least one hundred random questions. Even…
Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…
I recently heard a story of a young man; so young he can barely drink…
Heat vs. Cold Exposure: Comparing the Science Behind Two Powerful Health Interventions Introduction In recent…
Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…
So many times we, yes I’m including myself, want to add all the little…
A Science-Based Approach To Maximizing Muscle Growth 5 Things To AVOID For Muscle Growth (+…
Sleep… None of us “get enough” and we all want “more hours in the day”……
When it comes to creating the lean body we all want, the ultimate goal is…
Is a carb a carb? Does it matter where we get our macronutrients? Or is…
But what if you gain the weight back…? This is a VERY common question we…
As many of you probably know, the “Freshman 15” is very real. In fact, the…
Week 1 is complete! And DAMN…. That was a long week! But the best feeling…
Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…
Traveling while in the middle of working towards your fitness goals can be stressful for…
A recent study showed that keto doesn’t work like many people once thought it did……
Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…
Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…
Testosterone is perhaps the most well known and most sought after hormone in the male…
An Introduction To Nutrition for Muscle Growth When we’re thinking about gaining muscle, nutrition plays…
Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…
Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…
Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…
Today is not about a strategy to lose more weight, a new theory on building…
1.) Water. I put this as number one because it is obvious but not done…
Reverse Dieting is a subject that gets talked about A LOT… and for good reason….
Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…
One of the biggest mistakes I see in the training world with clients… is training,…
Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…
Power List. One of the most SIMPLE things you can do to get more shit…
Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…
Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…
Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…
I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…
Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…
This weekend, I learned the secret to success. Not how the most rapid fat…
So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…
The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…
# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…
This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…
You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…
The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…
The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…
“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…
Whenever I get questions about supplements it always makes me laugh because it leads to…
Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…
Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…
Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…
We appear to be going about health and weight loss all wrong. As nutrition coaches,…
Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…
Access, Association, and Accountability. Within the first line of this article, I’ve given you the…
My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…
So here’s my take on the “Clean Eating” diet… It can make you fatter, not…
“You have power over your mind – not outside events. Realize this, and you will…
Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…
Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…
Cluster Sets are a training method that has been around for a VERY long period…
Is it harder for the body to store carbs as fat, than it is to…
Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…
One thing I always hear in the gym that irritates the hell out of me…
The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…
Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…
Macro based diets are pretty common inside of the nutrition world right now (have been…
You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…
Why I’m not losing any weight… This is me being totally transparent… And my nutrition…
Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…
Food Addiction: The Science Behind Our Cravings You’ve just polished off a satisfying dinner, but…
The last 10lbs… It’s like the final put in a golf game. Precision comes into…
CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…
Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…
Do you ever read media titles that say things like, “Eat Salmon to burn MORE…
Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…
I wrote an email for my subscribers the other day called “White Noise”. It went…
I love this saying above, because I’ve often referred to life as a book….
The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…
Travel is a part of life no matter if it’s for work or pleasure, with…
What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…
Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…
Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…
“A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…
It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….
Low back pain is probably one of the most common issues of pain within the…
Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…
So we talked about sleep and why it directly links to your results in the…
1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…
Salmon, known for its rich flavor and nutritional value, holds a significant place in various…
Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…
The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……
90% of people who come to me expect that they’ll need to do a bunch…
At some point in time, micronutrients became really uncool to consider as an important part…
Last week I was Resurrected, which technically means being raised up from the dead……
When it comes to training there are always some aspects that people leave out or…
*Note from Brandon: if you want to learn how to interpret research go read each…
People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…
So you want to start exercising and eating “clean,” but where do you start? There…
Cardio is something that most of us avoid, some of us hate, and very few…
This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…
Turkey Day is upon us and if you’re as excited as I am, then you’re…
At some point in your training, the basics just get boring. Let’s face it. 5×5,…
Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…
The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…
What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…
Redirect Your Impatience. My daughter is about to turn 4 next month and she has…
Most people do not truly understand what it takes to become successful, I’m yet to…
“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…
Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…
The Ultimate Guide to Training for a Hyrox Competition Hyrox has quickly become the go-to…
Pinch me, I think I’m dreaming!! – The first time I read that I can…
Cardio vs. Lifting. Which is better for fat loss or improved body composition? As with…
This is a question that I personally have had to ask many clients, even myself…
With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…
Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…
“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…
SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…
Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…
High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…
Win The Rest of 2022, By Doing This. I think most people fail to reach…
Have you ever been inspired by someone? I mean like, truly moved and motivated to…
Being in the fitness industry I get a TON of questions about just about everything,…
“Why on earth would I want to completely remove all that stuff, which I enjoy…
The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…
For a printable version,that you can use at home or on the go to stay…
How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….
As a huge coffee lover, I’ve decided to take some time today to stand my…
Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…
Progress is made at the speed of trust. This one BLEW OUR MINDS this week….
When you think about hunger, what comes to mind? Pain in your abdomen or a…
What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…
Week 7 is complete, week 8 is here and my physique show feels like it…
For years you have been calling people who track their macros, record their food, and…
Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…
If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…
It’s that time of year again, the Christmas spirit and cheer is here and along…
There are 4 key parts of health and longevity promotion and today we are discussing…
ACTION > motivation Pablo Picasso has by far one of the best quotes of all…
Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…
You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…
When it comes to increasing muscle mass and getting stronger, there are a number of…
I get a ton of nutrition questions on a daily basis, but the topic that…
ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…
I’m just over 2 weeks away from my first physique competition and the closer I…
Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…
What’s better – Resistance Training or Cardio, ending the debate once and for all The…
“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…
This article is a dive into the science of volume for optimizing hypertrophy. I encourage…
So here it is, one of the biggest struggles for anyone attempting to lose weight,…
They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…
Tune in to what a Day in My Life looks like… We go from my…
The second day of the most eye opening week of my life has arrived and…
Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…
Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…
Watch the video below to get access to an exclusive functional hypertrophy training program [for…
6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…
Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…
Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…
Today I read a story, the kind of story that makes you stop, shut…
We’ve talked about periodization a few times prior to this post on the BBP blog,…
Fasting before cardio will burn more body fat. Plain and simple, this is just…
The body fat set point… Myth or Truth? Such a great topic, also a really controversial…