The key to find the ideal training program and diet plan is to find a plan that makes you feel great long-term while producing results. Why is feeling great long-term so important? Because you can only stick to a training program and diet plan long-term if it makes you feel good on a daily basis. […]
How Lean Should Skinny-Fat Guys Get to Maximise Aesthetics? (The Sustainable Level of Leanness)
In my last post Why You Shouldn’t Get Ripped 6-Pack Abs If You’re Skinny-Fat I explained how shredding excess body-fat does not mean getting ripped 6-pack abs and why you’re leaving a lot of muscle development on the table by obsessing about your abs. The conclusion of the post was: You need to find that […]
Why You Shouldn’t Chase Ripped 6-Pack Abs If You’re Skinny-Fat
In my recently updated guide the 2 Phases of a Skinny-Fat Transformation I explain how training and dieting in a way that optimises testosterone and metabolism is the key to build a great physique and maintain it long-term. One of the things I recommend to optimise testosterone is to focus on shredding excess body-fat before focusing on […]
How to Improve Your Digestion In Just 2 Minutes
I’m currently working on an 8 week mass building program (to be released very soon) and here’s one of the actionable tips that will be included in the diet part of the program: Elevate your legs after eating meals to improve your digestion (just like I do below): Just a few minutes will be enough […]
How to Optimise Your Sleep for Better Fat loss and Muscle Gains
Sleep is the most underrated aspect of transforming your physique and now I’ll give you 6 reasons to why you should get good sleep: Increase satiety: Good sleep increases the satiety hormone leptin and reduces the hunger hormone ghrelin. Boost testosterone: Good sleep increases your natural testosterone production and testosterone is the main muscle building hormone […]
Why The First Set Matters The Most
This week I got several emails regarding the Phase 1 strength goals of my bodyweight program for skinny-fat guys: 15 chin ups. 30 diamond push ups. 100 bodyweight squats. The questions asked if the Phase 1 goals are for one unbroken (consecutive set) or for several sets? The answer is: ONE unbroken set (the first set). […]
Cardio Fat Loss Training for Skinny-Fat Guys With Puffy Nipples
Want to get into the best shape of your life before next Summer? Then check out my Online Transformation Program Today I got a question from a skinny-fat guy who wants to lose weight: “Sir i needto know what type of weight loss strategy do you recommend for a skinny fast guy with puffy nipples, […]
Skinny-Fat Training Myth: You Will Build Muscle Mass As Long As You Train Hard (But Not Smart)
Recently, I started working with a skinny-fat guy who trained hard for 2 years, yet he had no strength base. After 2 years of training he struggled completing 5 chin ups. In his assessment form I looked at his training history and it was clear to me that he didn’t follow a proper training program. […]
Skinny-Fat Training Myth: Your Shoulder Width Comes From Well-Developed Shoulders
When people want to improve their shoulder-to-waist ratio, they often make the mistake of focusing all their effort on training their shoulders. While the shoulders are important, they contribute less to your shoulder width than your lats. Your lats are a much bigger muscle group and when trained properly, they can grow very wide. Well-developed […]
SFT Bodyweight Program Success Story: From Skinny-Fat Dad Body to Fit
Today I got a success story from Madhuranga Liyanage from Sri Lanka who followed my Phase 1 bodyweight program for 8 months. I’ll let the photos speak for themselves: And here’s another success story I got this week from Blaine who is just 13 years old: In just 6 weeks Blaine went from 2 to 13 […]
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