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Make A Small Promise To Yourself, and Keep It [30-day challenge]

When you set a fitness and physique goal, it’s easy to get caught up in the motivation you feel, and excitement of what’s to come. However, after a few days of hard work, the reality always sets in.

Our reality is far different than what we initially dreamt up in our heads. Getting up early to hit the gym was easy on week one, but now that week two is here, the soreness is a reminder of just how hard the first week was. [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…]

The Psychological Woes Of Physique Enhancement – Why People Fail, Negative Feedback Loops, And The Plague That Is The Shortcut Mentality

I get hundreds of messages each week via email and Facebook—many of which I’m happy to reply and offer help. However, I see a common occurrence that is robbing many of the amazing results they could have.

It’s the shortcut mentality. We want everything to happen quickly, all the while doing as little work possible. It’s why all the ads and media hype promising abs in 15 minute workouts, or a beach-ready physique with little time investment is a crock of cow feces.

In the wise words of Ronnie Coleman, “everyone wants to be a bodybuilder, but don’t nobody wanna lift no heavy ass weight!”

While we all may laugh at his sayings and mannerisms, he’s got a point. Everyone wants the prize, but no one wants to put in the work. [Read more…]

Scared To Go To The Gym? How To Build The Confidence It Takes To Be Consistent and Get Results

I get questions sent in all the time. Sometimes they’re easy enough to simply send a reply. Other times, they take a little longer, and require a string of emails to help. I do what I can.

And then there are times like today where I feel an open response will help many people with a similar question.

Whenever you join all the insiders, who get all the free no-bs, fitness-enlightening content, I hit you with the very first email which contains a free ebook and this statement: “tell me your biggest fitness struggle.”

When the struggles come in, I always respond.

Recently, a lady wrote in the following:

My fitness struggles include being intimidated in the gym… For example, the best gym I have access to is on a military base, and the weight room is often crowded with experienced people, and I don’t necessarily know proper form for all the things I want to do in the gym, and don’t know how much weight I can handle.

So, when there are a ton of people using the weights, I feel like I’m in the way trying to learn.

Today we’re doing something a bit differently. Before I give you my advice, I’m calling on 3 ladies I respect to contribute their ideas and offer insight. [Read more…]

Attention Skinny Guys – Learn How You Can Build More Muscle Than Ever Using This Fool-Proof System

Are you a skinny guy having a hard time getting strong, and building your physique?  

Sick of looking into the mirror with disgust about the lack of results despite all your hard work?

Ever feel like this training stuff is just a big waste of time?

If you’ve struggled to put on size and strength in the past, consider this your lucky day.

Today’s advice may be slightly different than most of what you’ve read about getting big and strong.

Instead of merely stating the obvious actions you must take, I’m going to cover one of the most important things you can ever do for yourself if you want to get big and strong, and stay that way.

Beware though. I’m not going to recommend any killer new muscle gain programs, or something bright and shiny for you to get distracted with.

The last thing you need is to make a switch to yet another program, or second-guess yourself.

What You Need Is A System

Before we dive into this concept, let’s first cover a few reasons skinny guys typically have a hard time achieving their muscle building goals.

Here’s a general list of issues I’ve encountered in my day…

  • chronic under eating
  • poor diet choices
  • lack of proper training
  • bad sleep habits
  • lack of general consistency with all of the above
  • no system in place for success

The typical skinny guy looking to build his physique is unique in a manner of ways. [Read more…]