Beginners

If you’re new to the fitness industry, strength training, or bodybuilding, it’s extremely important for you to become educated and knowledgeable. This industry is notorious for being full of lies and deception. Ever picked up a magazine that reads bold and clearly on the front page: lose 10lbs of fat in 5 days!? If so, congratulations; you’ve just been lied to.

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Updated 6-27-12

To begin building a firm foundation, I’d recommend you start with these articles:

Beginners Lifting Info

How To Build Muscle: The Ultimate Muscle Building Guide for Beginners – this is an infograph I created with Jordan Syatt. Everything you need to know as a beginner to get started training is here.

JCDFitness Beginners Lifting Routine

Nutrition Information

Calorie Counting: A No-BS Guide
In this article, I cover exactly how to accurately track calories, read labels, and improve your accuracy when monitoring your diet.

Intermittent Fasting – Fat Loss, Muscle Gain and Easy Maintenance
Intermittent fasting is gaining popularity among fitness enthusiasts. It’s a great way to diet without feelings super hungry all the time. I no longer practice intermittent fasting, but many of my clients do and I still recommend it to those who are looking for an alternative.

Fitness Myths

Meal Frequency: How Many Meals Per Day Should You Eat?
In this article, I explain how meal frequency is a non-issue as long as protein and calorie requirements are met.
6 Meals A Day: Stoke The Metabolic Fire
Here’s another meal frequency piece I did in which we take a look at what research has to say about meal frequency and it’s impact on metabolism. Turns out the old idea about frequent meals increasing thermogenesis can now be considered a wives’ tale.

Spot Reduction: Ass, Thighs and Abs
In this article, I dispel the myth about spot reduction for fat loss.

3 Exercises For Ultimate Fat Loss
Here’s a piece in which I break down how you don’t actually lose fat by doing certain exercises

Don’t Be Misled

The next 3 articles are my thoughts and feelings about some products and ideas t-nation put out in 2009. I’ve had multiple conversations with young(er) guys about the program, the expensive supplements and the absurd claims. Some really fall for this stuff and only end up disappointed in the long-run. Take your time and work through these.

T-Muscle’s(T-Nation) I, Bodybuilder Review: Fact or Fiction?
T-Muscle’s(T-Nation) Anaconda Protocol: A No-BS Assessment
High Threshold Radical Hypertrophy