The Diet And Training Combination: Figuring Out How You’re Messing It Up

You hit the gym 3 (or 4 or 5) days per week. You’ve been tracking your meals, and watching portions. You’re even starting to think about your rest and recovery habits as a part of this whole process of improving your aesthetics.

It’s the first week of February… You could be on your newly formed resolution to get fit, finally, or you might be on the continual course of self-improvement.

Regardless of whether or not you’ve been at these changes for only the past 4 weeks, or 4 months, you might not be seeing the results you’d hoped for.

This is understandable. Most of us are impatient, and want everything yesterday.

And it doesn’t help that the media is shoving unrealistic images, and catchy phrases down our throats every second.

In fact, here’s one crazy statement I saw in the supermarket. [Read more…]

How To Gain Weight — Practical Applications for Eating to Build Muscle, and Why You Might Not Want to Gain Weight Fast

You can listen to the audio here:

How to gain weight… It sounds like an absurd thing to ask for some, but for others, it’s a real issue. The term ‘how to gain weight’ yields over 46 million results in Google, and ‘how to gain weight fast’ gives us close to 20 million results.

While many people are wondering how to lose weight (full article on this topic: how to lose fat), and keep it off, many others are wondering the opposite: how they can gain weight, and some want to gain weight fast.

To most, it seems fairly simple. Eat more food, and gain weight, right? Sure, that’s the simple answer, but simple’s not always so easy.

What is weight gain?

It’s when the scale weight goes up, also known as adding lean or fatty tissue to the body via excess energy consumption. In other words, a surplus of calories (energy) is what creates the weight gain.

Want to gain weight? Eat more than you burn.

Want to lose it? Eat less than you burn. This is an elementary explanation to an otherwise complex physiological process.
The weight you gain can/will be in the form of fat, muscle, water, food in your belly, etc.

There is a stark difference between true weight gain and perceived weight gain.

True weight gain is adding lean muscle mass, or storing fat in your cells.

Perceived weight gain can come from water retention caused by excess fluid intake, or eating foods that cause water retention (starchy/salty selections).

When you hear of people gaining lots of weight overnight (typically in excess of 10 pounds), a majority of that weight is in the form of water, and glycogen (stored carbohydrates in the muscles and liver).

Very rarely is someone going to store that much fat, or build that much muscle in such a short period of time. [Read more…]

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What To Do When You’re Not Motivated

Motivation can be very hard to come by… but when it does, you get excited, and ready to make a change.

However, if you only act when motivation rolls around… well, you probably won’t get much, if anything, done at all.

Watch the video below to learn why:

Action Must Precede Motivation

Video Notes:

2 Types of motivation:

  1. short-term – the moment you get excited to make a change. It’s usually spurred by seeing an image of a physique you aspire to having, or hearing about a friend who lost 20 pounds in 12 weeks.
  2. long-term – what comes from lots of consistent action, and practice, which turns into a positive feedback loop (hint: this is what we’re after)

We cover one of the ‘Six Perils’ from my book Stay Leaner, Longer.

It’s called Information Overload (having so much information that it keeps you from doing anything).

3 Main Points

1:27 — 1. you must act in spite of being motivated.

Main IDEA: Motivation is not something that happens very often, so you must do something, regardless of ‘feeling motivated’ all the time.

2:50 — 2. Take advantage of the instantaneous motivation.

Write it down, and capture your emotions and desires during that time to reference later when you have zero motivation.

3:19 — 3. How to make sure you stay motivated.

sll_ipad1-215x300The basis of ensuring you remain motivated is all about creating habits. After you’ve created the habits, you then create the constraints.

Over time, you’l get better and better results, which allows you more motivation. It compounds over time, but it only comes if you act in spite of not always feeling like doing something.

To learn more about discovering why you might be struggling with motivation, and learning how to create better habits that serve you forever, check out Stay Leaner, Longer.

Also – some spots are now open for coaching. If you need help getting into the new year properly, and reaching your goals, check out the coaching page.

Are You Unbreakable? The Importance Of Mobility For Training And Daily Life


Today’s article is a guest post by Kate Galliett, Author of The Unbreakable Body, a web-based strength & conditioning program. Kate holds a BS in Exercise Science and has worked as a fitness professional for 12 years.

Now more than ever, we are finding ourselves juxtaposed between two worlds.

In one world, we want to be able to do more, lift more, fit more into our days; while in the other world, we find ourselves desperately desiring to chill out, to get real about a meditation practice, to not have stress kicking us in the pants at every turn.

Not to mention, the message is out there and the volume is turned to full blast –

Stress zaps fat loss efforts.

Stress zaps strength gains.

Chronic stress is absolutely affecting the gains you’re after in physique, performance, and health.

JC is well aware of this, having coached me through stressful periods of life and with his guidance on stress-reduction and nutrition, I saw my body comp get to a level I am incredibly pleased with.

And, we did this while paralleling the most stressful period of time I’d seen in the last 10 years – when my body comp, in the past, would have been falling apart, it actually improved tremendously.

JC is an amazing coach, one whom I respect immensely, that is for sure. So it was an honor when he turned to me for assistance on one of his goals.

“Can you help me get into lotus position?,” his text said.

We’d been talking about our meditation practice, and what tools we’d been using for handling stress in our lives.

He had a goal of incorporating more stillness into his day. In working on that goal, he felt compelled to work towards lotus position, the seated position used in many eastern meditation practices where you cross your legs and rest each foot on the opposing thigh — like this: [Read more…]

How To Lose Weight: The Best Way To Lose Fat, and Avoid Fad Diets

The phrase ‘how to lose weight’ is one of the most commonly searched terms in Google, and it’s no surprise given the obesity epidemic in America.

When someone searches for ‘how to lose weight,’ they’re almost always looking for an explanation or solution on how to lose fat. Losing weight is quite easy, but losing body fat, and keeping it off, is a more intricate process.

There are great, as well as horrendous, ways to go about this process. Some will leave you lean, strong and happy, while others will leave you hungry, famished, and prone to gaining the weight (and fat) back.

Once you fix your #1 roadblock to looking great naked, you’ll be able to build muscle and lose fat faster than ever before…
Yes, Fix My Roadblock Now

In this piece, I’m going to cover the following topics:

  • How to lose weight (what is weight loss, really?)
  • What fat loss is
  • What causes fat loss to happen
  • How to lose weight/fat fast (though not recommended)
  • How to lose weight with fad diets (not the best idea)
  • Can you eat junk food and still lose fat?
  • My thoughts on IIFYM (if it fits your macros)
  • The use of fat loss supplements
  • Should you follow a specific meal plan?
  • All about food combinations
  • My preferred method for losing weight, torching body fat and keeping it off

Want personalized fat loss advice? Fill out this survey. — It will take less than 30 seconds

What Is Weight Loss?

I understand the question seems simple, but it needs a definition and some explanation for further understanding. [Read more…]

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