Research can provide golden insights for health and fitness professionals. Here are some recent findings to help you stay ahead of the curve: High-Intensity Interval Training Improves Memory in Older Adults đź“š Read the study Twelve weeks of high-intensity interval training performed three times per week leads to greater improvements in memory than moderate-intensity continuous…
Question:Hello John Paul, I purchased your ebook Lean and Mean (available here) and over the past 6 weeks have had great success gaining strength, building muscle, increasing energy and endurance, and have lost 10 pounds. Basically, I feel really good and ready to move on to the next phase. I’m wondering where the definitions for…
If your goal is to lose body fat and gain muscle, here’s a great weight training strategy. It involves sequencing your exercises in a specific way to maximize the training effect. Let’s take a quick look at the typical loading parameters for body composition training: The order of exercises matters. Pair a lower-body exercise with…
The walking dumbbell lunge is a great exercise to do during a body composition phase, but as the weights go up, your grip will fatigue before your legs do. One way around it is to use a heavy weighted vest with lighter dumbbells. For more training tips and workarounds, check out 5 Exercise Problems and…
Today was the final day of a triple split routine I’ve been following for the past month. 👉 Take advantage of the COVID-19 shutdown. It was a taper workout focusing on the chest, back, and shoulders. I’ll walk you through what I did—but pay special attention to the warm-up. The workout was structured around three…
Wouldn’t it be nice to go back in time—when you lived at home with your parents and had no responsibilities? You could sleep in as long as you wanted, sneak in an afternoon nap, eat all day without missing a meal, and train nearly every day—sometimes multiple times a day—and grow like a weed because…
Nutrition Tip: In the winter, stick with white rice to help put on size and strength. As summer approaches, transition to wild rice or cauliflower rice to support fat loss. Think of it like following the Vertical Diet in the winter and shifting toward a Paleo Diet in the summer. Your training should change, too….
Gluten is the villain these days. It’s been linked to many health-related issues and the general recommendation is to stay away from foods that contain gluten, particularly wheat. Better safe than sorry! Of course, not everyone is intolerant to wheat – some do just fine with it, yet others can have a severe reaction –…
Some experts consider cereal to be modern-day candy. Others say yogurt, and yet others claim fruit is just as bad. Canada’s Food Guide says otherwise! In fact, those foods top the list—but the rates of obesity and chronic disease continue to climb in this nation. Perhaps these foods are contributing to the trend? Don’t fool…
Training two clients at once—especially a couple with similar goals—can be both effective and profitable when done right. In this video, I’ll walk you through the structure of a two-person body composition program designed to promote lean muscle gains and fat loss, while keeping the session efficient and balanced for both individuals. You’ll also learn…