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 … [Read more]
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 … [Read more]
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. … [Read more]
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 … [Read more]
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 … [Read more]
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 … [Read more]
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 … [Read more]
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 the SKINNY-FAT TRANSFORMATION Bodyweight Program for 8 months. I'll let the photos speak for themselves: And for those of you who don't follow me on Instagram, … [Read more]
Skinny-Fat Training Myth: Bodyweight Exercises Are Useless During Bulking
If you bulk up from 150 pounds to 200 pounds and you maintain your ability to do 20 pull ups, it means you added STRENGTH and QUALITY WEIGHT to your frame. You are essentially doing 4000 pounds of work (20 reps x 200 pounds bodyweight) in a set of … [Read more]
Skinny-Fat Training Myth: Free Weights Are Always Superior to Machines and Cables
When you can choose between two similar exercises (e.g. a machine shoulder press and a barbell shoulder press) the free weight is most often promoted as the better option. The reasoning goes that free weights activate more stabilising muscles and … [Read more]
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