In this quick 2 minute post I will list the 3 most important lessons I’ve learned during my 5 year skinny-fat transformation. If you follow the 3 lessons below, I’m 100% certain that you will save years of wasted effort. Let’s get started: (1) Strength Gains = Muscle Gains? Nope. Most beginner training programs out there are […]
Realistic Progress For A Natural Advanced Lifter
It’s 06:00 AM on a Sunday morning and my alarm goes off. I clean myself and find my measurement type to take 5 measurements: Waist. Hips. Shoulders. Chest. Arms. Once I’ve taken my measurements I step on my scale and weigh myself. I perform this routine every Sunday morning, and the outcome sets the tone […]
My Thoughts On Fitness: Mobility, Posture and Yoga (Part 11)
(1) Most people have poor posture and lack mobility because of working at a desk 8 hours a day, staring down on a smartphone screen when commuting and walking and training incorrectly. (2) Poor posture and mobility leads to poor exercise form, muscular imbalances, back pain, neck pain etc. (3) Improving posture and mobility will lead […]
My Thoughts On Fitness: Mindset (Part 10)
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 […]