The right mindset is crucial to stay consistent with your training and eating. Here are some of the 8 most important mindset lessons I’ve learned over the past 5 years: (1) Leave your ego at home when going to the gym. (2) Have a hard time sticking to your training routine? It’s time to implement […]
My Thoughts On Fitness: Low Testosterone, Gynecomastia and Fat Cells (Part 9)
Subject: Why you should get lean and stay lean… Forever. (1) Skinny-fat men often have very low testosterone levels. (Male hormone that enables you to build muscle mass). This issue can be fixed with a high testosterone diet plan, dietary supplementation, good sleep and regular exercise. (2) When you bulk for too long (past the point […]
My Thoughts On Fitness: Skinny-Fat Women (Part 8)
(1) Being skinny-fat as a woman is “normal” in the sense that most women carry more fat and less muscle mass than men. (2) As a woman you cannot get bulky from training since you produce 12-17 times less testosterone than men (the main muscle building hormone), and most men struggle putting on muscle mass. […]
My Thoughts On Fitness: Skinny-Fat Men (Part 7)
(1) Your nutrient partitioning is best when you’re at a healthy body-fat percentage (8-15%). This means that your body is better at using food for muscle gains when you’re skinny compared to when you’re skinny-fat, therefore diet down before you focus on gaining muscle mass. (2) You can lose about 3 percentage points body-fat each month when […]
My Thoughts On Fitness: Expectations and Body Image (Part 6)
(1) You can gain about 20-25 pounds of muscle mass in your first year of training. Second year is 10-15 pounds and after that it’s less than 10 pounds (less than 1 pound a month). That is if you do things right and you follow a muscle building training routine and caloric surplus diet plan. […]
My Thoughts On Fitness: Aesthetics (Part 5)
(1) The ideal shoulder-to-waist ratio for men is about 1.6. Anything way above looks “freaky” and anything way below looks “bulky” (if you’re big) or “feminine” (if you’re small). The closer you are to 1.6, the better. Why exactly 1.6? Because this is the golden ratio of aesthetics. (2) Women should aim for a toned […]
My Thoughts On Fitness: Weight Loss (Part 4)
(1) Intense cardio is not required to lose weight. In fact, it’s a bad way to start out your weight loss. First, cardio only burns about 300-500 calories for each 30 minutes you do depending on intensity. That’s the equivalent of half a bag of chips. What’s easiest… Cutting out half a bag of chips […]
My Thoughts On Fitness: Diet (Part 3)
(1) A diet that is low in a macronutrient (protein, carbs or fat) is a fad diet. Ignore it. Why? Because your body needs an adequate amount of all 3 to function: Carbs: Main source of energy for brain and body. Fat: Ensures optimal testosterone levels. Protein: Muscle repair and growth. (2) Total calories are more important than […]
My Thoughts On Fitness: Muscle Gains (Part 2)
(1) More strength does not necessarily equal more muscle mass. (2) The perfect amount of reps for muscle gains is about 10 good, controlled reps. (3) Keep rest time to max 1 minute to tear down the muscle and get a good pump. (4) Dropsets are great to add muscle size… Why stop at one set […]
My Thoughts On Fitness: Training (Part 1)
(1) You can train a lot as long as you don’t lift heavy… Heavy weights stress the central nervous system (CNS) a lot. Low-moderate weights and basic bodyweight exercises stress the muscles a lot, but not so much the CNS, therefore you can train often and a lot with these. (2) Listen to your body… […]
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