Setting your mind decisively can be a really key tool to success. Not just in the context of fitness, dieting, eating well, training etc., but rather in most areas of life? Because NOT setting your mind decisively in advance of say, a temptation, makes it much, much harder to resist that temptation when you’re IN.. Read more →

I always find it interesting when I come across a research study that goes with or against old school gym practices. In a previous post, I wrote about how turning your toes in or out can place make either the medial or the long head of the gastrocnemius (a muscle in your calf) work harder… Read more →

A refeed is not the same thing as a free meal.A free meal is a moderately-sized off plan meal that could theoretically be taken at any point during a fat-loss diet. These are generally not needed for any specific physiological reason and will often count against your nutritional compliance to slow down progress.A refeed, however,.. Read more →

I love sprinting. Coach Erik got me doing sprints/intervals over a decade ago as opposed to long duration, low-intensity cardio when he prepared me for one of my earlier bodybuilding shows. The results from the sprinting (along with his diet and training program) got me down to very low fat levels. What’s interesting is that.. Read more →

Earlier today Megan made a great post about being patient with fat loss and I just want to extend that to make a similar point about muscle gain.Consider the possible expectations below for muscle gains based on years of training:MalesYear 1 – 20-25lbsYear 2 – 10-12lbsYear 3 – 5-6lbsFemales Year 1 – 10-12lbs Year 2.. Read more →

There seems to be a common expectation among dieters that fat-loss progress should happen quickly.Keep in mind that it didn’t take you 8, 10, 12 weeks to gain the fat, so why would you expect to see a transformation in that short amount of time? Having unrealistic expectations when it come to fat loss will.. Read more →