Staying up to date with scientific research can give health & fitness professionals an edge. Here are some recent findings to help you stay ahead of the pack: Short, Specific Warm-Ups Are Just as Effective A short warm-up is as effective as a long warm-up for intermediate performance… To increase efficiency of time for training…
Without a doubt, most people hire me to help them lose weight. Of course, they want to gain muscle in the process, but their main goal is fat loss. They want the inches to melt away and their bodies to firm up so they can look great in their jeans—and even better on the beach!…
Circuit training is a proven strength and conditioning method where you perform a series of exercises in rotation with varying loads and equipment and minimal rest. A circuit may be repeated several times depending on your training status and the number of exercises involved. This form of training provides variety and is useful when training…
The ability to perform a proper chin-up—grabbing an overhead bar and pulling yourself up until your chin clears it—is a struggle for many. Some see it as impossible, but with the right training approach, reaching 20 chin-ups is an attainable goal. Here’s how to do it. The Key Factors for Chin-Up Success 1. Body Weight…
Q: I’m confused about the best way to do cardio for fat loss. One book says to keep the intensity low (no more than 60% of max heart rate) and go for distance, while another says to use high intensity (80% or more) and go as long and hard as possible. Both arguments sound convincing….
With food more abundant than ever, we should be thriving—but instead, many people feel lethargic, gain body fat instead of muscle, and suffer from chronic disease at increasing rates. Nutrition plays a key role in reversing these trends, and it all starts with a proper breakfast. Rethinking Breakfast You’ve likely heard the saying: “Eat breakfast…
Yesterday, I introduced a one-week strategy to get as lean as possible using a structured diet and supplementation plan. But nutrition alone won’t cut it—you need to train the right way too. During this week, your goal is to overtrain strategically by training six out of seven days. These won’t be long sessions, but they’ll…
Do you want to get lean but don’t have much time? Here’s a strategy that works before a wedding, anniversary, birthday, vacation, speaking engagement, photo shoot, competition, reunion, hot date—you name it. It takes a week of serious discipline, though. Can you do it? If you’ve got the will, I’ve got the way. The Plan:…
Many women avoid weight training because they fear it will make them bulky and masculine. But that’s simply not how the body works. Let’s hear what the experts have to say: Ellington Darden, PhD ✔️ “Building excessively large muscles requires rare genetics—unusually long muscle bellies and short tendons. This is extremely rare, even among men.”✔️…
During high-intensity training phases, a lower training volume means less energy expended. It’s important to adjust your calorie intake accordingly—otherwise, you risk storing excess calories as body fat. One way to manage this is by reducing carbohydrate intake, particularly post-workout. In fact, if body composition is a concern, you can skip post-workout carbs entirely and…