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The Ultimate Guide To Cardio For Fat Loss

March 27, 2023
Written by Cody McBroom

Reviewed By:

Dr. Brandon Roberts, PhD

16 Min Read

Key takeaways

1

Cardio is going to be implementing into your individual plan when 1 of the following 3 things is desired: (1) General Health Improvements, (2) Fat Loss and Body Composition Changes, and (3) Performance Improvements For Sport. The context of this guide is very specific to fat loss and body composition changes.

2

There’s really not much justification for choosing to create a calorie deficit via cardio over dietary restriction. This is because the adaptive nature of cardio may be greater than that of dietary restriction, but also because it’s far more accurate to determine your calorie deficit via dietary restriction than it is via cardio. The best route is a combination of both diet AND cardio.

3

Both HIIT and LISS are useful tools and have similar effects on fat loss/body composition change. But to say one is better than the other in regards to cardio for fat loss, is false. They both work better in certain people, at certain times, for certain situations. And despite what most people believe, LISS is likely a better choice more often than not.

Cardio For Fat Loss

Jogging -- Cardio for fat loss
LISS, HIIT, and N.E.A.T. — All can be great cardio tools for fat loss

This article is more than likely the most in-depth AND practically applicable article you’ll fine online, in terms of using cardio for fat loss. Cardio for fat loss is a very commonly discussed, debated, and asked about topic inside the coaching industry… But the vast majority of what’s talked about is just anecdotal opinions, rather than researched-backed claims. 

The problem with this isn’t that anecdote is incorrect or not as valuable, because coaching experience is still evidence! And being “evidence based” actually means that you’re using your own coaching experience (anecdote), in combination with the scientific literature. There’s also a lot inside coaching that cannot be totally justified by scientific research, because how you program training or cardio for fat loss, as well as dietary protocols, sometimes will never be fully explained or discovered inside a research study. Whether that be because the population inside the study is different or because the methods can’t be controlled perfectly (or the lab just can’t get the funds to do the study to begin with).

All this to say that what you’re going to get in this article is everything I know about cardio for fat loss, which is a combination my own coaching experience, over the last 13+ years, and the research to support what I’ve learned in that timeline.

You’ll learn about what cardio is, the different types of cardio to use for fat loss (NEAT, HIIT, and LISS), what results you might expect to see, the downfalls of implementing cardio for fat loss, and so much more…

But before we dig in, I also want to mention that you can listen to this article via The Tailored Life Podcast as well:


Or Listen on Spotify, iTunes, and anywhere else podcasts are available!

When To Use Cardio For Fat Loss

Cardio is going to be implementing into your individual plan when 1 of the following 3 things is desired:

  1. General Health Improvements
  2. Fat Loss and Body Composition Changes
  3. Performance Improvements For Sport

Now, the context of this guide is very specific to fat loss and body composition changes – because that’s what we specialize in at Tailored Coaching Method. Not to say that we don’t help people with the other categories, to… because we absolutely do! But for the sake of creating specific content, for specific people, and keeping the length of this guide digestible for you… We’re going to stick with fat loss.

Just know that cardio and aerobic exercise as a whole is going to improve a lot of things in regards to your health. From immune strength and function to cardiovascular health to blood flow and disease prevention. It does wonders.

Now, in regards to sports performance – it’s very individualized, as you can imagine. Because the aerobic fitness demands of a NFL lineman greatly differ from that of a UFC fighter. They both need general fitness capabilities, but the degree at which their aerobic capacity varies is vastly different.

Which leaves us to the main topic at hand, fat loss, and the main question to begin with, which is WHEN should YOU use cardio, to enhance fat loss?

The easiest way to answer this question would be to say that;

You should implement cardio as a way to increase calorie expenditure, in order to create a greater calorie deficit and therefore enhance further fat loss, when you need to supplement your already sound fat loss nutrition plan.

This is also a fancy way of saying, “when you no longer feel like dropping calories from your diet, add some cardio into the mix.”

See, on paper a calorie deficit is a calorie deficit – meaning regardless of how that calorie deficit is achieved, it’s going to do ONE thing… Cause weight loss.

So to an extent, we could say that how you go about choosing the way you create a calorie deficit for fat loss is totally up to you. You would essentially want to look at your schedule, your current diet, and the type of resistance training you’re doing. Then you could more accurately determine what is the better route to take from both a physiological perspective, as well as simply being able to adhere to the plan (i.e. – would you be more consistent with a calorie deficit from dropping calories out of the diet or doing more cardio?).

Choosing Cardio Over Dietary Restriction To Achieve Fat Loss 

As you will soon find out, there’s really not much justification for choosing to create a calorie deficit via cardio over dietary restriction. This is because the adaptive nature of cardio may be greater than that of dietary restriction, but also because it’s far more accurate to determine your calorie deficit via dietary restriction than it is via cardio.

But let’s examine these caveats a bit more closely…

First, we have the fact that your body adapts to cardio fairly easily. It does this by lowering expenditure elsewhere in your TDEE (Total Daily Energy Expenditure). We’ll save this, because we’re going to tackle this more heavily in the NEAT section of this guide. But the point here is simple, it might be more effective to pull calories out of the diet.

Second is the accuracy of the calorie deficit via cardio vs. dietary restriction. This might even be the main reason why a calorie deficit via dietary restriction is actually more effective. If we look at the research on calorie tracking apps, wearable devices, or even those on cardio machines – they’re all consistently inaccurate to what’s really being burned. This is because they’re based on estimated questions, such as your age + weight + gender + etc… But also because that’s an assumption of a static position, whereas your metabolism is very dynamic. 

In other words, these equations cannot take into account the metabolic adaptations that occur throughout the course of a diet. For example; person A steps on the cardio machine and it’s day 1 of the diet, while person B steps on the cardio machine and it’s day 60 of the diet. Both are the same age, weight, height, and gender… Will they burn the same amount of calories? 

Absolutely not! Because they’re at different points in their fat loss timelines, as well as their hormones, lifestyles, stressors, muscle tissue, and so much more, ALL being different.

This presents a huge disadvantage to using cardio as your main source of energy expenditure and creating a calorie deficit, because if you eat 500 less calories… You eat 500 less calories! And it’s far easier for us to guarantee that mode of measurements.

Now, we also have a couple reasons why cardio might be a good way to increase energy expenditure and create your calories deficit. The first one being to help with preserving muscle tissue. We know that nutrients coming in are what build and preserve muscle tissue, so the more we take out the harder that becomes. We also know that resistance training stimulates MPS (Muscle Protein Synthesis), which also helps to preserve muscle tissue (as well as neurological strength, and the only way to keep training hard is to have enough energy to do so.

So in this regard, keeping as many calories in the diet as possible while still losing fat is a very beneficial focus to have.

The next reason would be totally based on adherence, which is highly individual. Which is why our cardio recommendations, for our own members at Tailored Coaching Method, during fat loss phases vary greatly from person to person. But we are more likely to prescribe cardio into the fat loss plan if we know that they are more likely to adhere to a few cardio sessions than they are to pulling the calories down another 300+ calories per day.

So how should YOU choose…? Well, you have to make the best decision based on the variables presented so far OR simply hire a coach to walk you through it personally.

N.E.A.T. (Non-Exercise-Activity-Thermogensis) For Fat Loss

fitness tracker, tracking step counts
Using wearable devices to track your steps is the most productive way of determining your overall NEAT

N.E.A.T. is an acronym for Non-Exercise-Activity-Thermogenesis. This is essentially everything we do, on a daily basis, that burns calories and/or contributes to our Total Daily Energy Expenditure (TDEE). In fact, NEAT is one of the largest contributors to our TDEE – taking up 6-10% of TDEE in sedentary individuals and up to 50% in active individuals.

The great thing about this is that it can be somewhat intuitive or subconscious, which means if we simply move more, we burn more. This may be the reason as to why some individuals actually tend to get leaner when they increase calories; i.e. in a reverse diet.

Many people have talked about “stoking the metabolic fire” or claimed that an individual is “not losing body fat because they’re in starvation mode”, both of which have been disproven in the literature. What is likely happening in these scenarios, where one believes they’re defying the laws of thermodynamics by eating more and burning more (contrary to the scientifically proven model of calories in vs out), is that they’re actually abiding by the law of thermodynamics perfectly without realizing it! By eating more, they have more energy and that energy goes to work by causing them to talk more, stand more, walk more, and even blink or fidget more, daily. These all add up to more activity and therefore more calories burned, taking them into a deficit. This is also known as Energy Flux, which we have written about as well.

But again, this is all great because it can be a very easy and somewhat subconscious way to get leaner and promote better health. However, there’s limitations to this of course…

First being that if we intentionally increase our step count to increase NEAT, we’re being INTENTIONAL rather than INTUITIVE. So is it really NEAT at that point? Not likely. But hey, if you want to walk more and burn more – that’s still a great strategy for fat loss!

Second limitation is that there might actually be diminishing returns with your total daily step count. This theoretical limit is known as the constrained energy theory. This theory was developed by Dr. Herman Pontzer and suggests that the body adapts to increased physical activity by reducing energy spent on other physiological activity, maintaining total energy expenditure within a narrow range.

Another theory, known as the additive total energy expenditure model, suggests that total energy expenditure is a linear function of total physical activity, and variation in physical activity energy expenditure determines variation in total energy expenditure.

What these theories tell us is that if we increase our energy expenditure through our step count beyond a certain point, our NEAT will drop elsewhere. This also suggest that the same will happen if we increase our energy expenditure through cardio methods, such as biking or running.

The take home point with these studies and theories is simple – if you increase your energy expenditure beyond what your body’s comfortable with, it will decrease it elsewhere… leaving you at a fat loss standstill.

Third and final limitation with this is that just like adding cardio can lower your NEAT without much of your control, so can your diet. Meaning, if you lower your calories beyond your body’s comfort level, which is often not only necessary – but likely mandatory to reach your ultimate fat loss goals, your body will lower energy expenditure via NEAT or EAT (Exercise Activity Thermogenesis) because you simply do not have the energy to get it done.

At the end of the day, the body is an adaptive machine and will do everything in its power to slow you down and conserve it’s energy for survival!

Adjusting N.E.A.T. (Step Count) For Fat Loss

Ok, so at this point… NEAT sucks, right? Doesn’t seem very helpful, knowing our body will do so much just to adapt and shut progress made from it down.

Well… Not exactly, because it’s actually still the best tool we have!

See, I mentioned multiple times that your body starts adapting and slowing you down “beyond a certain point”… which tells us that up until that point, we’re likely going to see positive adaptations from increasing our steps.

In fact, I typically avoid going beyond 15,000 steps with any client chasing fat loss for these exact reasons. Research supports the range of 12-15,000 steps per day as a solid range for both health AND body composition adaptations to occur. Beyond this point, the adaptive nature of your body starts to take over more rapidly.

To be more specific, one study showed these ranges for positive health adaptation:

Risk of all-cause mortality was 40% lower at 5,801 steps/day, 45% lower at 7,842 steps/day, and 53% lower at 10,901 steps/day. The lowest risk was observed at 7,000–9,000 steps/day.

– In adults younger than 60, the lowest risk for all-cause mortality was observed at 8,000–10,000 steps/day — with no additional benefit above this level of activity.

– For adults 60 and older, the lowest risk of all-cause mortality was observed at 6,000–8,000 steps/day.

This tells us that in regards to health, more is better… until it’s not. You can see how it got better and better, but they also concluded that beyond the greater range improvements stopped occurring.

Now, what about fat loss? Because that’s what I’m really writing this ultimate cardio guide for anyway.

With regards to cardio for fat loss, specifically NEAT for fat loss, we see just about the same thing – however, it tends to be a little bit higher.

Research shows increased calorie expenditure, up until a certain point at which the body over compensates by lowering physiological processes or physical activity elsewhere, as a way to conserve energy. Very similar to what we see with RED-S (Relative-Energy-Deficiency in Sport).

Which brings me back to my original recommendation of 15,000 steps per day, which is where we see a drop off in calorie expenditure.

My concluding recommendation here is to increase steps as a means of increasing calorie expenditure, for fat loss, up until you reach the 15,000 step mark. Once you reach this point, you will begin to see a drop off elsewhere and that’s not going to be productive for your progress.

Now, does this mean you shouldn’t try to burn ANY extra calories beyond this point…?

Not necessarily. But what it does mean is that you need to be very specific with how you go about it and how you track the activity you’re doing, in order to burn those calories.

This is where you’ll begin to implement one of, or both of, the next two cardio modalities we’ll cover in this guide – HIIT and LISS cardio. But when doing so, it’s important to not track your steps associated with these modalities! Meaning track your STEPS, but once you jump on the treadmill to run sprints… DON’T track the steps accumulated during the HIIT session; especially once you’re maxing out your step count.

The reason for this is because of the adaptive nature of your body, which we just covered in massive detail. Knowing it will drop elsewhere, it’s better to psychologically separate the two and try our best to track as much of NEAT as we can (since we can’t actually track calories burned from things like blinking or talking).

Ok, so we know that we should increase until reaching 15k steps per day, at most, if our goal is to progress fat loss via NEAT (instead of dropping calories or adding HIIT or LISS). But how much do we increase by? I would suggest anywhere between 10-20%. Anything less will be too easy for your body to adapt to and won’t show any meaningful differences in your fat loss journey.

SUMMARY ON NEAT:

  • Your body adapts, so track as much as you can.
  • Sweet spots for health tend to range from 5,000-10,000 steps per day.
  • Your body will burn less calories elsewhere once you reach a high amount, usually around 15,000 steps being the upper cap for people.
  • You can increase up until that point, by 10-20% per adjustment.
  • These adjustments should be separated by at least a week, if not 2-3.
  • At that point, if you still want to do more cardio, you would add a formal form of cardio (which we’ll cover next) and it shouldn’t be tracked towards your daily step count.

LISS Cardio For Fat Loss

LISS stands for Low Intensity Steady State Exercise. This is the most typical type of cardio you’ll see performed and has been the most common type of exercise for the general population for decades now. It’s any type of “aerobic fitness”, essentially, and it’s highly beneficial for our health – immune function, cardiovascular, etc….

It’s also great because it’s a very effective fat loss tool, as fat is the primary fuel source for lower intensity exercise, AND it’s easy to recover from (compared to resistance training or HIIT cardio). This is why you see many physique athletes choosing to walk for an hour on an incline treadmill or the stair stepper, instead of doing HIIT bootcamps or circuits. It makes a lot more sense to implement LISS as a way to just burn calories, while keeping recovery in a good spot so that you have the physical capability to keep hitting it hard in the gym (lifting weights).

Implementing LISS Cardio Protocols

There are COUNTLESS LISS protocols you can use, because it’s less about what you do and more about how you do it. For example, you can use a treadmill to sprint or jog or walk… That’s a high, moderate, and low intensity exercise modality.

You can use the bike, rower, elliptical, or any other cardio machine in the same fashion. In fact, one popular way of performing aerobic exercise recently has been called “mixed modal aerobic fitness” and this is a way of doing functional exercises, like push ups and sled drags, at a slower pace. Doing this is another way of doing LISS cardio, because you’re still keeping your heart rate zone down, which is the key.

So the main protocols are going to be primarily focused on the following aspects:

— Time (30-60 Minutes)

— HR Zone (50-65% of Max HR)

The next thing to touch on is WHEN to do this type of cardio.

The best time to perform LISS cardio is going to be at a completely separate time to your resistance training, putting them roughly 4-6 hours apart, OR directly after your session (although at another time has been shown in research to be more productive for muscle tissue growth/maintenance and recovery). Doing so directly before is not recommended, as it can lower your performance in the resistance training session that follows.

Research done on weight loss via cardio shows us that total weight loss will likely be in the range of 20-50%, on average, of expected weight loss when implementing cardio for fat loss without an energy restricted diet accompanying this process. 

This wide range is primarily due to the compensatory increases in energy intake, and also reductions in non-exercise energy expenditure, as discussed before. In other words, your body will adapt to any type of exercise activity based on calorie expenditure performed at higher levels. However, this is highly individual – which is why we may see 20% or we may see 50% of the weight loss expected on paper to actually happen in real life application.

So this leads us to the obvious question of; How much is too much?

Well, that’s a highly individual answer… but for the sake of fat loss, the answer is a bit more simple than that of an athlete or any individual chasing a separate goal.

Here’s the best strategy for LISS, when using it as an added tool:

– Perform LISS cardio separately to your resistance training

– Add it in, after NEAT (step count)  is close to or completely capped out.

– Use modalities that are easy to recover from neurologically, physiologically, and physically.

– Keep your cardio in the 30-60 minute range, as any less might not be very productive for serious fat loss and anything beyond 60 becomes too taxing.

– Avoid going beyond 4 sessions per week, unless your goal is that of a bodybuilding competition.

– Keep your HR in the 50-65% range, which can also be found by subtracting your age from 202 (I’m 30, so example is 220 – 30 = 190, which is the higher end of my aerobic zone).

HIIT Cardio For Fat Loss

Assault bike sprints
The Air Bike is a great tool for HIIT, as it has virtually ZERO eccentric loading (which means it’s easy on your joints)

And last but not least, we move into HIIT (High Intensity Interval Training) Cardio! Which tends to be the sexy approach that everyone leans towards at first. I believe this is because of two main factors; one being that it seems better than it really might be and one being that when research came out on this, it got extremely hyped up for some reasons that weren’t actually studied enough to be totally accurate.

But before we say that it’s not great, let’s go over why it might actually be an awesome modality for you to use:

First, it saves a ton of time compared to traditional LISS cardio.

Second, it’s something that can also promote anaerobic improvements – which is extremely beneficial to the average person who is not an athlete. However, if someone IS an athlete or even just a lifter who resistance trains, that might not be the case since we are utilizing the same energy systems on a heavy lifting session as we would in a HIIT cardio session.

Third, it was thought that it could preserve muscle better – however we do not know that this is the case anymore, as more and more research has shown just how difficult it really is to see muscle atrophy when consuming enough protein or resistance training on a semi-regular basis.

Now, what about why it’s NOT the best route to take…?

The first reason you might not want to use HIIT cardio is because it doesn’t train another energy system. When we do true HIIT, we’re primarily using the anaerobic energy system. The problem with this isn’t that this is a bad adaptation, in fact it’s great! But when we strength train, that’s what we’re doing already. 

Think of a heavy squat session, where you perform sets of 8 reps… You do 8 heavy squats, rest a few minutes, and repeat for 4-5 rounds. Stress the body, heart rate cranks up, you rest until ready to perform at a high intensity again, and then you repeat it. Sounds just like HIIT cardio, right? Bingo.

Aerobic exercise is LISS and there is a LONG list of health benefits to this, as well as the theoretical idea of utilizing different energy substrates. So you will potentially increase your health, by adding in LISS instead of simply doing more HIIT – but also, you may utilize fat more as fuel because you’re using different energy systems and therefore different energy substrates (energy stores).

The second reason is because it’s way more stressful than LISS cardio or simply increasing your NEAT would be. You’re already strength training a lot, which is taxing on your body… Why stress the system more? You will have more neurological and physical fatigue by adding in HIIT then you would LISS and when you’re dieting for fat loss, fatigue accumulation is far more likely to happen as is. This is why it might not be as smart to implement HIIT, because it might just set you back from a recovery perspective and hurt you in the long run.

This is also the exact reason I almost solely use HIIT cardio in the beginning of my clients’ fat loss journeys, rather than half-way through or as a final tool to pull out when we’re needing to break through and reach the goal. If you’re getting towards the tail end of a cut and are almost there, your recovery will not be at its best and it will only make the fat loss process harder if you add in HIIT cardio.

Implementing HIIT Cardio Protocols

As far as protocols, much similar to LISS cardio you can use just about anything to get the job done.

Sprint, sled, bike, KB swings, circuits…

The key is in the intensity, which tends to mean we need to use a specific set of intervals in order to accomplish that level of intensity in a repeatable manner. Here are just a few:

– 10 Seconds On / 50 Seconds Off

– 15 Seconds On / 45 Seconds Off

– 20 Seconds On / 40 Seconds Off

– 30 Seconds On / 60 Seconds Off

– 60 Seconds On / 120 Seconds Off

You would repeat these bouts for anywhere from 8 minutes in total, up to 30 minutes in total. 

The key with HIIT is to keep it brief, so it’s rarely beneficial to perform these on the longer end of the interval OR sets perspective. Which is why 60 seconds is the highest end and is really only justified by a few studies, which do show more benefit from a calorie expenditure perspective – but they also show shifts from anaerobic to aerobic energy system utilization, which makes you question… Is it really HIIT at that point?

So when should we actually be implementing HIIT Cardio? Well, the recommendations here are almost identical to that of LISS cardio.

The best time to perform HIIT cardio is going to be at a completely separate time to your resistance training, putting them roughly 4-6 hours apart, OR directly after your session. Now, although both options are viable, doing HIIT cardio at another time has been shown in research to be more productive for muscle tissue growth/maintenance and fat loss, because your output of the cardio will be greater – which is important for HIIT cardio. Doing so directly before is not recommended, as it can lower your performance in the resistance training session that follows.

And all of this leads us right back to the same obvious question as before; How much is too much?

Again, it’s a pretty individual answer… but for the sake of fat loss, the answer primarily boils down to 3 factors:

  1. How much do you really NEED to do to reach your goal? Don’t do any more than that. The minimal effective dose is best.
  2. How much can you handle? Once recovery takes a hit (no pun intended), switch it for LISS or lower the amount being done on a weekly basis.
  3. Is it still working? Knowing the adaptive nature of the body, you may reach a point of diminishing returns. So if you add more and your body comp results do not improve, pull back.

Here’s the best strategy for HIIT Cardio, when using it as an added tool for fat loss (very similar to LISS):

– Perform HIIT cardio separately to your resistance training

– Add it in, after NEAT (step count)  is close to or completely capped out.

– Use modalities that are easy to recover from neurologically, physiologically, and physically.

– Keep your cardio in the 10-30 minute range, as any less might not be very productive for serious fat loss and anything beyond 30 becomes too taxing.

– Avoid going beyond 4 sessions per week, unless your goal is that of a bodybuilding competition.

– Keep your HR in the 80-95% range, which can easily be accomplished by simply going as hard as you can.

– Most importantly, use this when recovery is at its best. This tends to be at the beginning of a cut, rather than at the end when you’re using your final tools to get to your end goal.

Putting it All Together — Creating Your Cardio Fat Loss Plan

The truth is, there’s no perfect answer for you here! Because the cardio fat loss plan for YOU is completely individual, to YOU. Which means that you could use one of these and nothing else, you could use a combination of 2 or all 3, or you could even strictly focus on diet for fat loss! The best plan is going to be created based on how your body responds and adapts, as well as what you personally would adhere to the best over the term of your fat loss journey.

This is exactly why we coach people around the world, helping them achieve the physiques they desire. Because we can provide the answers, while laying out an individualized blueprint that not only works for their body — but it fits their lifestyle and personal needs.

My best overall suggestions, in regards to creating YOUR own fat loss cardio plan, though – would be the following:

– Track your steps and prioritize N.E.A.T. as your first formal form of increasing energy expenditure, before adding any cardio into your plan.

– The same applies to your diet, as you should be creating a deficit from dietary restriction before even thinking about adding in any type of cardio.

– When you get to a point that you need to break a plateau and adding cardio makes sense, as a means to increase the calorie deficit you’re in, add the least amount of cardio you possibly can. This will likely be 2-3 sessions; which is enough to make a noticeable difference, but not so much that your fatigue rapidly increases.

– Add in a combination of HIIT and LISS at the beginning, preferentially HIIT if you have to only choose one. This is because you have more energy and soon enough, your energy reserves will decrease from the diet/fat loss progress you’re making and HIIT cardio will be too difficult to recover from. This doesn’t mean you NEED to do so, either. If you prefer LISS, do LISS! But if there was ever a time to put HIIT in, it’s at the beginning of your dieting/fat loss phase.

– Perform your cardio separately to your resistance training as often as you can and when that’s not possible, add it in post-workout (never pre-workout).

– Use modalities that are easy to recover from neurologically, physiologically, and physically. Walking, biking, sled work, etc… Things that have minimal, if any, eccentric loading on the joints.

– Keep your cardio in the 30-60 minute range for LISS, as any less might not be very productive for serious fat loss and anything beyond 60 becomes too taxing.

– Keep your cardio in the 10-30 minute range for HIIT, as any less might not be very productive for serious fat loss and anything beyond 30 becomes too taxing.

And of course, if you feel like this is too much to figure out on your own OR you’re simply tired of trying to figure it out on your own… Click here, learn more about what we do to help individuals just like you, and apply for a free coaching call to see if coaching with Tailored Coaching Method is right for you!


RESOURCES:

https://www.massmember.com/products/mass-subscription/categories/2148202210/posts/2150070964

https://www.massmember.com/products/mass-subscription/categories/2152086611/posts/2164967043

https://www.massmember.com/products/mass-subscription/categories/422251/posts/1371630

https://examine.com/summaries/study/dbnPPd/

https://pubmed.ncbi.nlm.nih.gov/35247352 

https://journals.lww.com/acsm-msse/Abstract/9000/Effect_of_Aerobic_Exercise_induced_Weight_Loss_on.96038.aspx

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

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

Nutrition
The Elimination Diet
Nutrition
The Elimination Diet

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

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

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

Nutrition
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
[Daily Dose] Be You, Everyone Else Is Taken.
Daily Dose
[Daily Dose] Be You, Everyone Else Is Taken.

Be You, Everyone Else Is Taken. I’m here to tell you that God put you…

Daily Dose
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
[Daily Dose] Don’t Live With “What If’s”
Daily Dose
[Daily Dose] Don’t Live With “What If’s”

Don’t Live With “What If’s” If you ask any person who is over the age…

Daily Dose
[Daily Dose] What is Body Positivity, Really…?
Daily Dose
[Daily Dose] What is Body Positivity, Really…?

What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…

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

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

Daily Dose
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
[Daily Dose] Why I’m not losing any weight…
Daily Dose
[Daily Dose] Why I’m not losing any weight…

Why I’m not losing any weight… This is me being totally transparent… And my nutrition…

Daily Dose
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
[Daily Dose] SIMPLICITY > complexity.
Daily Dose
[Daily Dose] SIMPLICITY > complexity.

SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Daily Dose
Does Cortisol Affect Fat Loss?
Hormones
Does Cortisol Affect Fat Loss?

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

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

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

Daily Dose
[Daily Dose] But what if you gain the weight back…?
Daily Dose
[Daily Dose] But what if you gain the weight back…?

But what if you gain the weight back…? This is a VERY common question we…

Daily Dose
What Becoming an IFBB Bikini Pro Taught Me
Coaching
What Becoming an IFBB Bikini Pro Taught Me

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

Coaching
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
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
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
15 Challenging Workout Finishers You Need To Try
Training
15 Challenging Workout Finishers You Need To Try

You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…

Training
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
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

Lifestyle
One Rep Max Calculator (Tool + Supporting Research)
Training
One Rep Max Calculator (Tool + Supporting Research)

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

Training
[Daily Dose] The Gardener.
Daily Dose
[Daily Dose] The Gardener.

The Gardener. What does a gardener and a champion have in common? A Prolific Sense…

Daily Dose
How Sore Should You Be After A Workout?
Training
How Sore Should You Be After A Workout?

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

Training
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
[Daily Dose] Find Your Low Hanging Fruit.
Daily Dose
[Daily Dose] Find Your Low Hanging Fruit.

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

Daily Dose
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
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
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
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
3 Key Things That GUARANTEE Results.
Nutrition
3 Key Things That GUARANTEE Results.

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

Nutrition
Prescription Weight Loss Drugs: Potential Risks & Benefits
Nutrition
Prescription Weight Loss Drugs: Potential Risks & Benefits

An introduction into weight loss prescription drugs Losing weight can be a journey full of…

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

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

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

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

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

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

Coaching
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
What Motivates You?
Lifestyle
What Motivates You?

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

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

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

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

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

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

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

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

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

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

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

Daily Dose
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
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
[Daily Dose] 90% of your results boil down to this.
Daily Dose
[Daily Dose] 90% of your results boil down to this.

90% of your results boil down to this. I posted on instagram that 90% of…

Daily Dose
Take Advantage of Our Personal Trainer App with These 13 Tips
Training
Take Advantage of Our Personal Trainer App with These 13 Tips

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

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

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

Daily Dose
How Hormones Influence Fat Loss and Muscle Growth
Fat Loss
How Hormones Influence Fat Loss and Muscle Growth

Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…

Fat Loss
Contagious Inspiration
Coaching
Contagious Inspiration

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

Coaching
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
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

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

Training
The Truth About Gluten
Nutrition
The Truth About Gluten

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

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

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

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

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

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

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

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

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

Hormones
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
Steps to Success
Lifestyle
Steps to Success

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

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

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

Nutrition
Concurrent Training: A Practical Guide, Backed By Science
guides
Concurrent Training: A Practical Guide, Backed By Science

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

guides
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
Optimizing Nutrition for Muscle Growth
Nutrition
Optimizing Nutrition for Muscle Growth

An Introduction To Nutrition for Muscle Growth When we’re thinking about gaining muscle, nutrition plays…

Nutrition
5 Science-Based Ways Maximize Exercises For Muscle Growth
Training
5 Science-Based Ways Maximize Exercises For Muscle Growth

A Science-Based Approach To Maximizing Muscle Growth 5 Things To AVOID For Muscle Growth (+…

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

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

Nutrition
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
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday
Daily Dose
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday

6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…

Daily Dose
The Definitive Guide To Creatine Monohydrate
guides
The Definitive Guide To Creatine Monohydrate

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

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

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

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

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

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

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

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

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

Nutrition
The Final Chapter…
Lifestyle
The Final Chapter…

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

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

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

Coaching
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
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
Second podcast
Coaching
Second podcast
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
[Daily Dose] Repeat After Me…
Daily Dose
[Daily Dose] Repeat After Me…

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

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

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

Daily Dose
How Your Testosterone Levels Impact Muscle Growth
Hormones
How Your Testosterone Levels Impact Muscle Growth

Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…

Hormones
[Daily Dose] Maktub – “It Was Written”.
Daily Dose
[Daily Dose] Maktub – “It Was Written”.

Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…

Daily Dose
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
[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
EPISODE 7: Be Accountable, Become Successful
Nutrition
EPISODE 7: Be Accountable, Become Successful

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

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

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

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

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

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

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

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

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

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

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

Training
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
[Daily Dose] You can’t win, if you’re afraid to lose.
Daily Dose
[Daily Dose] You can’t win, if you’re afraid to lose.

You can’t win, if you’re afraid to lose. This actually comes straight out of a…

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

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

Daily Dose
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
Discovering True Human Optimization [Harsh Reality]
Nutrition
Discovering True Human Optimization [Harsh Reality]

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

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

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

Nutrition
[Daily Dose] Success is how you SEE it.
Daily Dose
[Daily Dose] Success is how you SEE it.

Success is how you SEE it. 90% of the results you see are pre-determined based…

Daily Dose
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
[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
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
Artificial Sweeteners: Good or Bad? Diet Help or Danger?
Nutrition
Artificial Sweeteners: Good or Bad? Diet Help or Danger?

Artificial sweeteners were created to make food taste better without adding calories. Some of the…

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

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

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

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

Fat Loss
[Daily Dose] Gratitude Is MOTIVATION.
Daily Dose
[Daily Dose] Gratitude Is MOTIVATION.

Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…

Daily Dose
[Daily Dose] Fuck mediocrity.
Daily Dose
[Daily Dose] Fuck mediocrity.

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

Daily Dose
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
Blueberries: A Small Superfruit
Micronutrient Index
Blueberries: A Small Superfruit

Blueberries, often regarded as a superfood, have a history that intertwines with both ancient usage…

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

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

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

What you will find here today is, in my opinion, the easiest possible diet to…

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

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

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

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

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

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

Training
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?
Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?

Sugar has been scaring us for decades, from the claims of it impacting and being…

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

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

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

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

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

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

guides
The "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
[Daily Dose] Every detail matters.
Daily Dose
[Daily Dose] Every detail matters.

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

Daily Dose
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
Kale: The Nutrient-Packed Green
Micronutrient Index
Kale: The Nutrient-Packed Green

Kale, scientifically known as Brassica oleracea var. acephala,  is a leafy green vegetable that has…

Micronutrient Index
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
5 Tips For More Consistency
Training
5 Tips For More Consistency

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

Training
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
Training Volume: How Many Sets Per Week is Enough?
Training
Training Volume: How Many Sets Per Week is Enough?

The Volume Landmarks The optimal amount of volume is going to be somewhere between the…

Training
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
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
[Daily Dose] The 10 Nutrition Commandments.
Daily Dose
[Daily Dose] The 10 Nutrition Commandments.

The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…

Daily Dose
The 10 Rituals For Better Living
Lifestyle
The 10 Rituals For Better Living

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

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

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

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

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

Daily Dose
Make Life Awesome
Lifestyle
Make Life Awesome

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

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

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

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

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

Daily Dose
The 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
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
[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
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]
Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]

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

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

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

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

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

Daily Dose
The Essential Guide to Salmon Nutrition and Its Health Advantages
Micronutrient Index
The Essential Guide to Salmon Nutrition and Its Health Advantages

Salmon, known for its rich flavor and nutritional value, holds a significant place in various…

Micronutrient Index
The Secret To Success
Coaching
The Secret To Success

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

Coaching
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
A man going trough his rever dieting documents on an iMac
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
guides
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

Reverse Dieting is a subject that gets talked about A LOT… and for good reason….

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

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

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

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

Nutrition
Never Give Up
Lifestyle
Never Give Up

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

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

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

guides
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
How To Use A TDEE and BMR Calculator To Lose Weight
guides
How To Use A TDEE and BMR Calculator To Lose Weight

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

guides
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

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

Nutrition
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
The Hypertrophy Guide
Science
The Hypertrophy Guide

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

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

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

Nutrition
The Complete Guide To Dietary Fats
guides
The Complete Guide To Dietary Fats

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

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

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

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

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

Science
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
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
Everything You Need To Know About Carb-Cycling
guides
Everything You Need To Know About Carb-Cycling

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

guides
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
Almonds Nutrition Facts: Everything You Want To Know
Micronutrient Index
Almonds Nutrition Facts: Everything You Want To Know

Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…

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

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

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

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

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

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

Daily Dose
[Daily Dose] The Pursuit of Fulfillment
Daily Dose
[Daily Dose] The Pursuit of Fulfillment

The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…

Daily Dose
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
[Daily Dose] The Intention-Behavior Gap.
Daily Dose
[Daily Dose] The Intention-Behavior Gap.

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

Daily Dose
Can You Drink Alcohol and Lose Fat?
guides
Can You Drink Alcohol and Lose Fat?

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

guides
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
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
Quinoa: The Ancient Super Grain Reborn in Modern Cuisine
Micronutrient Index
Quinoa: The Ancient Super Grain Reborn in Modern Cuisine

Quinoa, an ancient grain originating from the Andean region of South America, has a rich…

Micronutrient Index
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
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
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
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

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

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

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

Coaching
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
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
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
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
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 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
[Daily Dose] MJ, Kobe, Tom Brady… You.
Daily Dose
[Daily Dose] MJ, Kobe, Tom Brady… You.

MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…

Daily Dose
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
Keto: The Best or The Worst Diet For Fat Loss?
Nutrition
Keto: The Best or The Worst Diet For Fat Loss?

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

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

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

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

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

Daily Dose
How to Intensify Your Workout: 7 Proven Training Techniques
Training
How to Intensify Your Workout: 7 Proven Training Techniques

How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…

Training
How To Create The Most Effective Full Body Training Program
guides
How To Create The Most Effective Full Body Training Program

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

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

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

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

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

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

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

Daily Dose
Harnessing the Power of Antioxidants: Your Complete Guide
Nutrition
Harnessing the Power of Antioxidants: Your Complete Guide

Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…

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
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
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)
guides
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)

  How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….

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

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

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

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

Nutrition
How Low Can You Take Your Calories?
Nutrition
How Low Can You Take Your Calories?

People want to lose weight as fast as possible, but at some point it becomes…

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

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

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

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

Lifestyle
Does Periodization Matter For Hypertrophy Training?
Science
Does Periodization Matter For Hypertrophy Training?

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

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

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

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

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

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

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

Lifestyle
How To Change Your Behaviors and Lose More Weight
Nutrition
How To Change Your Behaviors and Lose More Weight

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

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

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

Coaching
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
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
How to Create A Fat Loss Meal Plan
Nutrition
How to Create A Fat Loss Meal Plan

First we need to define and differentiate the different kinds of diets you can follow…

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

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

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

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

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

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

Nutrition
Time to Take Action!
Lifestyle
Time to Take Action!

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

Lifestyle
[Daily Dose] The 10 Training Commandments.
Daily Dose
[Daily Dose] The 10 Training Commandments.

The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….

Daily Dose
What Does Your Body Store As Fat Easiest? Carbs vs. Fats
Nutrition
What Does Your Body Store As Fat Easiest? Carbs vs. Fats

Is it harder for the body to store carbs as fat, than it is to…

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

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

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

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

Training
The Funeral Question
Lifestyle
The Funeral Question

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

Lifestyle
Diet Breaks: Defined and Applied
Hormones
Diet Breaks: Defined and Applied

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

Hormones
The Ultimate Kettlebell Workout Guide
guides
The Ultimate Kettlebell Workout Guide

Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…

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

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

Lifestyle
[Daily Dose] 9 Habits That Increase Dietary Success
Daily Dose
[Daily Dose] 9 Habits That Increase Dietary Success

9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…

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

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

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

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

guides