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8 Fat Loss Mistakes To Avoid (And What To Do Instead)

fat loss

Guest Post By Sam Forget

When you want to lose fat, the last thing you want to do is waste time and effort.

Stop the self-sabotage. Start doing the right things in the right ways to ensure success.

Here are eight common fat loss mistakes and how you can avoid them.

fat loss

Mistake #1: Not Having a Clear “Why”

You think: “Eh, I just want to lose some weight you know? Look a little better I guess.”

Ah, nice.

Unfortunately, when fat loss gets tough (and it will) “losing some weight” and “looking a little better” aren’t effective motivators.

You have to dig deeper, or you’ll never make it through the tough times.

Let’s pick apart “losing some weight” as in: “I just want to lose some weight, you know?”


“Well, I have some belly fat that bothers me.”

“Why does that matter?”

“I don’t feel confident around my wife anymore, and being this overweight limits my ability to play with my kids.”

>>> See what just happened there?

The boring, uninspired “just want to lose some weight” turned into “getting a strong, capable body that your wife is attracted to and can actually keep up with the kids.”

The Takeaway: Take some time to evaluate the meaningful, deep reason(s) you want to lose fat in the first place.

Mistake #2: Planning For What’s Out of Your Control

You need clear process goals, not outcome goals.

An outcome goal is “lose 30 pounds.” Outcome goals are mostly out of our control.

A process goal is “eat 1,900 calories a day.” A process goal is within our control.

There’s nothing inherently wrong with an outcome goal. But it should be accompanied by clear, measurable action steps that you can work on daily.

Online fitness trainer

Let’s use the outcome goal of “get better sleep.” What process goals can you attach to it?

How about:

  • I will leave all electronics outside of my room every night
  • I will record my wake-ups and bedtimes to track overall sleep habits
  • I will practice a bedtime ritual of reading, brushing my teeth, and yoga

Each of those can be measured, tracked, and will get your closer to your outcome goal.

The Takeaway: Once you’ve found your deep “why,” you need a specific “how,” before your planning even begins.

Mistake #3: Having Unrealistic Expectations

This one isn’t entirely your fault.

Mainstream fitness marketing has made “30 pounds in 6 weeks” sound doable. So have the fad diets that helped you drop 8-10 pounds of water weight in a week.

The truth?

Healthy, sustainable fat loss occurs at around 1% of your body weight each week. That means…

  • A 180-pound person could aim for 1.8 pounds per week
  • A 200-pound person could aim for 2.0 pounds per week
  • A 220-pound person could aim for 2.2 pounds per week

Any faster, and you’ll risk losing muscle, strength, and crashing and burning a few weeks in.

There’s also a catch.

Around 1% per week is ideal fat loss, physiologically speaking.

But our lives don’t always provide ideal conditions for fat loss.

So before you whip out a calculator to see how long a 30-pound loss will take at 1.8 pounds per week, don’t forget to add “life” to those calculations.

Life can double your “ideal” timeline:

  • 30 pounds in 6 weeks? I don’t think so
  • 8 pounds in 7 days? Nope
  • 1% per week, every week? Probably not

But a 1% loss most weeks, with the occasional 1-2 week plateau or setback?

Sounds about right.

In other words, that 30-pound loss might take 2, 4, or even 6+ months.


The Takeaway: Before you greedily consider that “too slow,” when was the last time you shed 30 pounds in a non-miserable way and kept it off?

Mistake #4: Going Out With A Bang

Many people think losing weight comes with a “do not eat” list. So they have one last hoorah of ice cream and booze. After starting, they’ll realize I don’t ban any food, and their binge wasn’t necessary.

fat loss

If you feel the need to binge all your favorite foods before starting a fat loss plan, that’s a huge red flag.

It says:”I have no idea how to incorporate these foods in a healthy way so I’m going to cut them out altogether.”

This means the diet you’re planning on stinks—a lot.

An effective fat loss plan is sustainable.

In other words, unless you plan to cut out wings, burgers, and beer forever… you shouldn’t cut it out of your diet altogether right now.

It won’t last.

But here’s the good news.

The Takeaway: As long as your total calories are in check, you can still eat your favorite treats in moderation and lose fat.

Just make sure you “spend” most of your calories on the good stuff.

Mistake # 5: Not Tracking Progress

You don’t love the way you look right now and want nothing to do with exposing that. Nobody wants to look at (or measure) their own gut.

But you’ll regret not taking initial progress measures—like photos, measurements, and weigh-ins—for two reasons:

fat loss

(1) They can keep you on track. The scale fluctuates quite a bit. If you’re not tracking weekly averages, you may mistakenly think you’re not making progress. Tape measurements might show progress when the scale isn’t moving—as will monthly progress photos.

(2) You’ll want them after your body changes. When you do successfully transform your body, you’ll regret not having good “before” photos to see how far you’ve come. Plus, you’ll be curious how many pounds and inches it took to get there.

Mistake #6: Focusing on the Wrong Things in the Gym

To drop fat, you’ll need to burn more calories than you take in. That’s called creating a deficit.

You’ll obviously burn some calories during your workouts. But you’ll want most of your caloric deficit to come from your nutrition.

Your nutrition will promote weight loss, and your workouts will dictate what kind of weight it is. The main goal of your workouts during a fat loss phase should be sparing muscle.

There’s no need to do endless circuits or grueling cardio sessions.

Instead, strength train 3-4 days per week with a focus on compound movements (rows, presses, deadlifts, squats, carries, etc.) Track your progress and try to improve, or at least maintain, your strength in a variety of rep ranges.

You’ll spare much more muscle than you would by becoming best friends with a treadmill, provided you’re getting enough protein (.8-1 grams per pound of bodyweight.)

If you want, you can also add 1-2 conditioning sessions per week. Think jump rope, hill sprints, etc. But if you’ve never been consistent with 3-4 days of strength training before, nail that for a while first.

Mistake #7: Making Drastic Changes Out of the Gate

Trying to go from Big Macs to grass-fed bison and kale?

From the couch to daily beach sprints and jump rope?

The Takeaway: That’s not a good idea. Although it’s well-intentioned, those are huge jumps to take. Huge jumps don’t last long.

When beginning a fat loss plan, aim for the “low-hanging fruit.” These are the things that offer a big return for very little effort. Such as:

  • Scheduling your workouts in advance on a calendar (more consistency)
  • Leaving your phone out of the bedroom (MUCH better sleep)
  • Drinking more water (increased energy and decreased hunger)
  • Keeping junk food out of the house (makes it impossible to fall off track)
  • Recording your workouts (easier to monitor improvements)
  • Planning meals the night before (less decision-making = fewer screw-ups)

There’s no need to overhaul your life in a week.

We want the same methods that helped you to lose fat, to be the same methods to help you keep it off.

Be realistic.

Mistake #8: Going It Alone

fat lossThe most successful people in any field outsource what they’re not great at. If you’ve never been able to crush a fat loss plan on your own, it’s time to consider hiring a coach.

A surprisingly large number of fitness coaches hire their own fat loss coaches. That’s because they understand the value of coaching.

They get the support and accountability they need to be consistent. And so can you. Imagine having to somebody to answer every time you feel like quitting?

The Takeaway: It’s nice to get a helping hand or kick in the butt here and there. If you’re not quite ready for coaching, enlisting the help of a workout partner can also be helpful.

Your Next Steps

It may seem like there are a lot of mistakes to avoid, but in reality, it’s quite simple.

To recap:

Find a clear “why” and aim for realistic goals within your control. Take initial progress measures before beginning a sustainable, realistic plan. Make slow changes over time and consider hiring a coach if you struggle with consistency.

Above all else, aim for progress—not perfection.

You will have that strong, lean, capable body that you’ve always wanted.

But you’re not going to get there by being “perfect.” You’ll get there by being consistent.

If you’re patient and trust the process, you’ll make it happen.

About The Author

Sam Forget,  the owner of Hercules Performance, specializes in helping regular people simplify and de-stress the fat loss process. When he’s not working, he’s probably with his dogs or daydreaming about his next tattoo. Sam has put together a guide on how to stick to your fitness plan when you’re NOT feeling motivated. You can snag your free copy and discover the top five proven methods for sticking to your plan here.

10 Simple Ingredients For Lifelong Fat Loss

Basic, simple principles are the drivers of success in both fitness and business. But as anyone who’s struggled with a diet can tell you, simple doesn’t mean easy.

This post provides you with the principles and tools to succeed in losing fat, gaining more energy, and performing your best. But principles and tools don’t tell the whole story. You’ll also need practical strategies if you want to successfully lose fat. Luckily, I have the daily lessons and easy-to-implement strategies for you here.

1. The Law of Caloric Restriction You must restrict calories to trigger fat loss. The most basic rule of fat loss is governed by energy balance.

Energy balance is the relationship between energy in, the calories consumed via cheeseburgers (food) and coffee (drinks) and energy out.

Energy out is the calories burned through daily energy requirements and exercise.

Basically, if you’re burning more calories than you’re consuming, you should rapidly lose fat. This is an oversimplification because the human body is complex. At their root, all successful fat loss diets focus on caloric restriction to help you lose fat and look good naked.

Examples: The Slow Carb Diet: The slow carb diet eliminates most starchy carbs, sugars, and fruits to limit the number calories you take in per day.

The Atkins Diet: The Atkins diet severely limits carbohydrate intake to restrict eating options and drive caloric intake down.

Intermittent Fasting: Intermittent fasting limits the amount of time you can eat in a day, making it damn near impossible to eat too much. There are many other diets and fat loss methods. At the heart of them all is eating fewer calories than your body burns.

2. The Law of “Why”

Wanting to lose fat isn’t enough. You need a “why.” Do you want to lose fat and keep it off for good? How about getting shredded and seeing your abs? These are common goals, but they aren’t enough to sustain a diet. To lose fat you need to know “why” losing fat matters to you. It doesn’t matter whether you’re trying to get ripped for the beach or lose forty pounds to be healthier and happier.

These are common goals, but they aren’t enough to sustain a diet.

To lose fat you need to know “why” losing fat matters to you. It doesn’t matter whether you’re trying to get ripped for the beach or lose forty pounds to be healthier and happier. article images fat loss Take a conversation I had with one of my clients. It went something like this. Me: “You mentioned in your application you want to lose fat and see your abs for the first time.

That’s great, but let’s dig deeper.

Why do you want to lose fat and see your abs?”

Client: “Well, I have a vacation to the beach with friends at the end of April. I was always chubby growing up. Now I want to wow them.” Me: “Wow, that’s great. Can I ask why you want to wow them?”

Client: “Well, I girl I used to date, Jenna, is going to be there. She didn’t find me as attractive as when we first started dating…although she never said anything. If I lean out and see my abs, I’ll be more confident and who knows, maybe Jenna and I will start talking again.”

The takeaway? Fat loss isn’t the goal. The goal is how you’ll feel once you’ve lost fat.

This “why” is what pushes you to persevere through the tough workouts and hunger pangs to stay the course. Dig deep and find out the “why” behind your motivation. You won’t always like what you find, but it’s what you need to do to lose fat and keep it off.

3. The Law of Satiation

Eating a high protein and high fiber diet is a pillar for successful fat loss as protein boosts muscle retention (so your muscles look defined once you’re lean) while both fiber and protein keep you full.

So, what’s the secret sauce that makes protein and fiber so important? Fiber is difficult for your stomach to digest. It takes up a lot of room in your gut and triggers receptors in your brain to tell you-you’re full. Even better, fiber slows the release of insulin in your bloodstream.

So fiber is a slam dunk which helps you control blood sugar for faster fat loss and gains in lean muscle.

As a bonus, fiber also improves cardiovascular health, controls diabetes, controls blood pressure, and of course, cleanses your GI tract and give you high-quality poops. 🙂

Eating more fiber doesn’t have to mean consuming more grains. The best weight loss strategy is to replace grains with fiber-rich greens and fruits. At dinner, think about eating steak and asparagus, not steak and a quadruple bacon burger with fries.

So what about protein? Eating a high protein diet is arguably the most important factor in improving your physique. For starters, proteins break down into amino acids.

These are the powerhouse molecules that replace dead cells, support growth and help synthesize other important molecules in your body. Eating a high protein diet can boost glucagon, a hormone released when blood sugar drops to stimulate the breakdown of glycogen (stored carbs) into glucose for your body to help you lose stubborn fat.

Compared to lower protein diets, high protein diets help you retain lean muscle mass during a diet while also keeping you full. To maximize fat loss aim for protein at each meal and aim for at least 1 gram for every pound of bodyweight.

Muscle-building skinny

To hit your protein goals, eat lean protein like fish, poultry, lean cuts of beef, and mix in the occasional protein shake.

Eating protein and fiber-rich foods keeps you full and provides your body with essential macros, vitamins, and minerals with fewer calories than most other foods.

To stay full, optimize health, and avoid crushing a bag of Doritos in a diet fueled eating frenzy, crush your lean meats and veggies.

4. The Law of Longevity

Crash diets are temporary fixes, not long-term solutions. Crash diets promise massive fat loss in the shortest time possible. Look no further than the tabloids you see at finer checkout counters everywhere. “Lose Ten pounds in Two Weeks!” “Four Weeks to Fit: Muffin Top Melter” Sure, these are catchy headlines.(I giggled at “Muffin Top Melter.”)

But these not sustainable able methods for lasting fat loss. So, crash diets are useless, right?

Not quite.

Crash diets work for high-level athletes and physique competitors. It can help them get in tip-top shape.

For regular folks, crash diets occasionally work in boosting motivation and building momentum for a diet. But these are the exceptions, not the rule. Add subheading (4)

If you want to lose fat and keep it off, then you need a long-term plan, not a hyped up band-aid approach. A better approach is recognizing and modifying the behaviors that got you fat in the first place.

I understand the attraction of following the Grapefruit Diet or whatever shit Gwyneth Paltrow shares on the internet promising 20 pounds off in three weeks.

But this is the exact type of yo-yo dieting that leads you to gain and lose the same 20 pounds year after year.

I follow an approach taught by Precision Nutrition to help my clients tweak one small behavior at a time. This builds long-term, sustainable fat loss. Here’s a sample six week approach:

Weeks 1-2: Focus on drinking one glass of water before each meal For optimal hydration and to keep you full.

Weeks 3-4: Drink a protein shake after your workout Protein intake is strongly correlated with fat loss and dietary success.

Weeks 5-6: Eat a vegetable with each meal. Vegetables are low in calories and high in fiber, vitamins, and minerals to fill you up and give your body the fuel it needs. Simple? Yes.

But simplicity begets consistency, and consistency drives change and fat loss. Ten percent of the time use an aggressive fat loss approach to move the needle and build momentum. Spend the other ninety percent of your time building better habits to lose fat and keep it off.

5. The Law of Imperfect Progress

No diet is perfect. Intermittent fasting. Paleo. Atkins. Mediterranean. South Beach. Ketogenic. The Doughnuts, Bourbon, and Steak Diet. (Okay, I just made that one up.)

But they can all work by restricting choices you so eat fewer calories, more protein, and more vegetables. That’s it.

There is no perfect diet. Don’t fall in love with the fancy marketing methods of any particular diet. Focus on core principles instead. Eat less, move more, crush vegetables, and eat a high protein diet. And if you want to build muscle and lose fat at the same time? Grab this FREE guide.



6. The Law of Reverse Dieting

You can’t diet forever without running the risk of metabolic adaptation. Metabolic adaptation is a change in your metabolism that makes fat loss damn near impossible, even if you’re in a caloric deficit.

Tell me if this sounds familiar: You started a diet and those stubborn love handles disappeared fast.

You lost four pounds the first week. Then, another three in week two. But by week six? Nothing. Zip. Zero. Zilch.

And now you’re pissed and wondering, “Why can’t I lose weight? UGH. ” So, you proceed to eat less and less.

After weeks, months, and sometimes years of undereating in a desperate attempt to lose fat, your metabolism and fat loss comes to a screeching halt.

This is whats referred to as metabolic adaptation. After long-term dieting, your body begins to burn fewer calories to produce the same amount of energy, metabolism decreases, and catabolic hormones like cortisol skyrocket while anabolic hormones can plummet.

What to do instead? First, acknowledge you can’t diet forever. There will always be some metabolic adaption when trying to lose fat. But when fat loss comes to a screeching halt you have two options:

Second, incorporate refeed meals. By increasing the amount of food you’re eating you’ll increase leptin levels to boost your metabolism and give yourself a mental break from dieting.

Third, reverse diet back to maintenance calories. Reverse dieting is the process of increasing your calories over time to minimize fat gain and repair your metabolism following a diet. If you’re coming out of a long-term diet and looking to maintain weight loss, reverse dieting is likely your best option.

Here’s a sample: Maintenance Calories: 2550

Fat Loss Diet Calories: 1650

Reverse Diet Week One:1800 Calories

Week Two: 1950 calories

Week three: 2100 calories

Week Four: 2250 Calories

Week Five: 2400 calories

Week Six: 2550 Calories

7. The Law of Tracking Calories

At some point, you must track calories. Calorie counting is an inexact science at best. At worst? It can lead to neurotically measuring every grain of rice, and building an unhealthy relationship with food. So you’re probably wondering why the hell would I recommend it?

Per the Law of Caloric restriction and the first law of thermodynamics, energy balance, or consuming fewer calories than you burn is still the driving force of fat loss.

There some exceptions, including metabolic adaptation, but this is the general rule. So why count calories then? Counting calories gives you the biggest weapon in your fat incinerating arsenal: Awareness.

Most people think they’re doing everything right, yet can’t figure out why they’re not losing fat. Until they track calories. Maybe the culprit is that extra scoop of peanut butter or the sludgy syrup you’re getting pumped into your Starbuck coffee. But you’ll never know until you start tracking.

Now, you don’t need to track calories all the time. I don’t, nor do my clients. But if you’re in an agonizing plateau wondering why you can’t lose fat, then tracking your food to find out what’s causing the issue. And if you’re looking to get in tip-top, magazine cover shape? Make it happen.

Nearly every ripped person I know has either tracked calories and built solid eating habits for years or still tracks calories to stay in line. Tracking calories gives you the awareness to build habits and maximize fat loss.

8. The Law of Flexible Dieting

Adopt a flexible dieting approach and forgive yourself for diet slip-ups.

My definition of flexible dieting is eating right 90% of the time, then allowing yourself th

e occasional few beers or a good burger on Saturday before getting back to your diet.

After all, a key tenant of the Bach Performance community is that fitness should improve your life, not consume it.

Add subheading (5) Stick to your diet most of the time. When you slip up, have a short memory.

Forgive yourself forgive and make the next best decision.

The stricter you are with hitting your diet 100% perfect 100% of the time the more likely you’ll go insane, develop a case of the “fuck-it’s” and quit.

One meal won’t ruin a diet and one Oreo doesn’t need to be a whole carton of Oreos.

A life obsessed with diet and body composition isn’t a life at all.

Make the best decisions most of the time, forgive yourself for the slip-up, and get back on track.

9. The Law of Lifting

The purpose of lifting weights is to build strength and muscle. The role of weight training in a diet is to preserve the strength and muscle you already have.

You’ll maintain anabolic hormone levels like testosterone and growth hormone, both of which support higher lean muscle mass and less fat mass.

This results in faster fat loss and reveals a strong, lean, and aesthetic body…not the dreaded skinny fat look from crummy training during a diet.

Lift heavy at least once per week if you want to stay strong and muscular during a fat loss diet, like my online training client Nazim in London. Apply here to join him.

v-line abs

For my clients, this means picking one upper body and one lower body lift to hammer in the gym each week. Rep schemes like 4×4, 5×5, and 6×3 work best.

Upper Body: Overhead press, chin-up, bench press, dip, row

Lower Body: Clean, squat, deadlift, lunge Start with a moderate load and increase weight by 5-10% each set, aiming to reach your heaviest set in 4-6 sets. Ramping sets work better to avoid excess fatigue in your already depleted state.

10. The Law of Singular Focus

You can get stronger, lose fat, and build muscle…but pick one at a time. I specialize in working with folks looking to get more athletic while losing fat and building muscle. Basically, if you want to look better naked and perform like an athlete, I’m your guy.

But while we can improve all these factors at the same time, it’s much more effective to go all in on one goal at a time.

This is because at any given moment your body is either anabolic (building, such as building muscle or accumulating fat mass) or catabolic (breaking down fat, muscle, or carbohydrates for energy).

This means at any given moment you’re either losing fat or gaining muscle…but not both.

So, this would lead you to believe you can’t build muscle and lose fat at the same time, right? Actually, you can, like Dave here who lost 17 pounds of fat but gained six pounds of lean body mass.

While your body can only build or breakdown fuel at one time, it can switch between phases of being anabolic and catabolic throughout the day. For example, increasing testosterone can help you simultaneously increase lean muscle and decrease fat mass.

For most people chasing simultaneous fat loss and muscle building is the first-class ticket to spin your wheels for weeks and months, hopping from program to program and diet to diet. Go all in with one goal, make it happen, then switch gears.

Execute the Basics

Are you looking for a simple, sustainable plan to lose fat, have more energy, and perform your best? Great. Fill out this short form and we’ll simplify fat loss forever. Apply for the Bach Performance Physique Coaching Program

Is It Better to Do Cardio Before or After Lifting?

 What First:  Cardio or Weights?

You’re ambitious.  You love to train.

The post-workout endorphine rush is like a drug, sending a dopamine rush coursing through your veins and bringing euphoria to your mind.

Problem is, your body isn’t changing. Your strength is actually decreasing.

You’re making a key mistake:

You’re doing cardio before heavy lifting.

But you’re not alone. What you should be doing is hitting the weights to force change in your body, then add the finishing touches with the occasional cardio workout.

The key driver of performance, looking better naked, and getting stronger is the nervous system. Hitting cardio has it’s benefits, but doing so before training fatigues your nervous system. This fatigue leaves your body incapable of sending signals between your brain and muscles to maximally contract on explosive, heavy, and technical exercises like sprints, squats, and jumps.

As a result, your strength on big lifts dwindles, your chance of injury increases, and your deadlifts feel glued to the floor.

Explosive jumps and throws….well, they aren’t explosive. They’re in slow motion, like a turtle in a rabbit race.

Even worse, your technique breaks down and injury risk sky rockets.

And those semi-heavy sets meant to promote muscle growth? Well, your body fades quickly.

Remember this:

Your nervous system is king. Always.

Neglecting this rule decreases performance and increases your chance of bustin’ yo body and ending up in P.T., rather than looking your best on the beach.

Make heavy and explosive training your primary focus. Get explosive, lift heavy, and keep the cardio at the end of your training. Done right, and  you’ll build a body that’s strong, athletic, and in shape.

Now it’s your turn…what’s your favorite form of cardio or conditioning? Drop a comment below!

Copyright: stocking / 123RF Stock Photo

Six Unconventional Fat Loss Tricks

Fat Loss

Fat loss: The formula is simple, but the execution is difficult.

And sometimes, we need a little boost. These six unconventional fat loss tricks help my clients stave off hunger and achieve awesome fat loss results.

But first…a story we can all relate to.

It has to do with that those annoying friends we all have. They drop fat at the drop of a hat. Their abs look great. And all this despite how much they eat and how little they work out.

Flashback to summers during my student days. I spent my afternoons at the University Ropes Course, belaying kids 30-40 feet up in the air.  After about eight hours, I’d call it a day. Then I’d hit the gym before heading home. Then, like most dudes my age, I’d hang out with friends, act like a fool, and drink cheap, shitty beer.

This lifestyle leads most dudes to gain the dreaded Freshman 15.  Well, except for one guy: Seth.

No matter what Seth did (drink lots of beer, lots of crappy food, no exercise) he stayed shredded. We’re talkin’ Instagram filtered shredded.

 It was ridiculous.

This is an extreme example, but my point is this: When it comes to fat loss and getting lean, everyone is different. We all have different genetics, abilities, and motivation. All these factors play a role in fat loss. But there is one overarching rule.

Fat loss is about energy balance: calories in vs calories out. You can increase the number of “calories out” with higher expenditure (exercise) or reduce “calories in” by eating less. It’s a simple as that. Rather than making up some claims like “just spike your growth hormone, bro.”

I’m going to help you get into a caloric deficit with six simple methods

1. Shrink Your Feeding Window

One of the most effective strategies is limiting the time frame during which you eat each day. The less time you have to eat, the fewer calories you’ll consume. Which is where intermittent fasting can be an awesome tool.

Problem is: you’ll struggle to jump directly into a fasting you’ve never tried it. Restricting your eating to the point where you want to gnaw your left arm off is a surefire way to falter and fall off your diet. Long fasts are something you’ll need to work up to.

A Restrictive 16/8 fast?

Maybe not.

A better option: Break yourself in slowly. Eat your first meal one hour later, and eat dinner one hour earlier than normal.

By making a small change in your eating window, you’ll take a smaller step towards your weight loss goal.You’ll eat fewer calories without fatiguing your willpower.

In time, you’ll consume fewer calories and prepare yourself for longer fasts.

2. No Starches at Restaurants

I love good restaurants. No dishes to wash. Good service. And great experiences with cool people. What could go wrong? Plenty! A restaurants job isn’t to make your food healthy. It’s to make your meal so damn tasty you’ll come back and spend more money.

That means more oils, sugars, and flavor enhancers. On top of the hidden fat and carbohydrates, most restaurant meals are huge. It doesn’t take a rocket scientist to uncover tons of hidden calories that are terrible for fat loss. But you’re not going to stop going out to restaurants. What’s the solution?

Instead of dropping restaurants altogether, make smarter choices.

That begins with a healthier restaurant and focusing on getting the entrée you want, rather than blowing your diet on truffle fries and mac n’ cheese.


Excellent grub at Honor Society in Denver. This might be a new go-to spot ????????????????????????

A photo posted by bachperformance (@bachperformance) on


Doesn’t resonate?  Think of it this way. When you go to a steakhouse, what are you going for? Chances are: it’s the steak, not the mac ‘n’ cheese or the loaded potatoes. Stick to your guns and get the entrée you
want, but ditch the starches for veggies or side salad.

3. Drink Before Each Meal

No, not beer. Try drinking either 12 Oz. water with fresh squeezed lemon or a protein shake before your meal.

Lemon water works well as the acid helps blunt the insulin response to your meal. slowing the breakdown of carbohydrates. This keeps your blood sugar from huge spikes from carbs while stimulating more saliva, beginning the process of digestion.

By having a shake of 20-30 grams before you eat, you’ll fill up with high-quality nutrients before a meal.

It takes roughly 20 minutes for satiation signals to go between your brain and stomach, signaling that you’re getting full.

You’ll push the fork away before gorging on desert then and collapsing the couch in an insulin and guilt induced food coma.

4. Chew Gum When You Get Hungry

This one is simple. I’ve found that 14 hour days of training clients (sometimes without a break for 8 hours) can leave me ravenously hungry. Rather than be hangry (that’s hungry and angry, folks) with my last clients, I’ve tried everything under the sun to stay focused.

The best tactic?


Lots of it.

Artificial sweeteners be damned, chewing gum is a magical elixir that occupies your brain and mouth, giving the sensation of eating without actually doing so. Next time you get a sudden urge to devour a freezer full of Ben and Jerry’s, pop some gum into your mouth and wait it out.

5. Eat Satiating Foods

Ever notice the day after crushing a full bag of Cool Ranch Doritos (or other low-nutrient density foods) you’re hungry and craving similar foods?

Despite their salty, fatty, and sweet goodness, low nutrient dense foods allow you to mindlessly overeat.

To the detriment of your willpower and taste buds, these foods don’t really address your physiological hunger or need for quality nutrients.

Make it a point to get a veggie and lean protein source with every meal, even if you’re indulging on less healthy options. Hell, just eat more steak and you can’t go wrong.  More fiber, more protein, and less refined sugar keeps you fuller longer. It improves our health and discipline with your fat loss diet.

6. Walk Everywhere

Going out to dinner? Cool, where can you walk?

By adding 15-30+ minutes of walking to your day, you’ll burn hundreds of additional calories weekly. That adds up to big fat loss over time.

Make it your goal to get 10,000+ steps every day, starting with a morning walk. Even if you’re busy, spend time walking listening to audiobooks or take care of business calls.

Bunts and singles add to up to runs just like home runs. Small behaviors over the course of time add up big time, building momentum and taking steps towards your fat loss goals.

Want Some Expert Help? Only TWO spots left this month

At Bach Performance, we give men and women the expert guidance, accountability, and support they’ve been missing to help them achieve the dream body that’s eluded them for years.

Sure, the world of nutrition and fitness can be a confusing place. But it doesn’t have to be. In our coaching program, we’ll push you to build your best body and most confident mindset.
Each month you’ll get leaner, stronger, and more energetic as you transform your life.

So, if you’re ready to build your best body and transform your life– while taking stress away from working out and being held accountable to get great results– this is your chance.  


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How to get Shredded for Summer

Can you lose fat and get shredded in 30 days? 

I’ll cut to the chase. The answer is “yes, you can still get shredded this summer. ”

But it raises the summer dilemma: choosing between getting shredded for the beach and the delights of beer and barbecue.

What does all this have to do with the choices we make on the road to becoming our best selves? Everything, as I recently discovered. My choices were starker than most, at a time my training had stagnated. I had to undergo the rigors of hard dieting for a recent photo shoot.

What I learned along the way was a revelation. And it can help you. Because I’m a lot like you: imperfect.

Here’s my story. It concludes with how I can help you apply what I learned. You, too, can get shredded fast.  

So please read until the very end.


Willpower is a Finite Resource

Willpower is the power to create change, even when you don’t want to.  

It’s the grit to suck it up and head to the gym at 5:00 am, even though you didn’t get to sleep until midnight.

Or switching to club soda after a single beer when your buddies are still ordering round after round of the good stuff.

And while these all appear like simple decisions, they’re not easy. Examples include your decision to take the train instead of driving to work. Or picking out your outfit. Or deciding what to eat for lunch (mmmm broccoli.)

My surprising suggestion? Automate.  Here’s how:

Set a morning routine and stick to it. For me, this is waking up and heading to the gym for 30 minutes of low-intensity cardio. After a few days, it’s  no longer a decision. It’s just something you do.

Set a deadline. How far away is that wedding or special event for which you want to look your best?  Start working towards it. If there’s no event or deadline, create one! This will encourage you to say no to the chicken and waffles temptation and stick with the egg white frittata.

Prepare. An ounce of preparation is worth a pound of cure. Unfortunately, the world doesn’t change to accommodate your decision to change your body. Like you, I went to a Memorial Day cookout. My friends were hanging in the pool, playing beer pong, and crushing handfuls of chips, burgers, and dogs.No, it wasn’t fun passing on a good time, but I made the best of it. I prepared for the razzing by telling told most of my friends I wouldn’t be drinking. Any shit-talk was over and dead before we got there. Then, I made a few steaks —  enough to be part of the event without being the macro-counting dweeb in the corner.  

Increase Training Frequency

Train more to get better results. Duh! It’s hard to beat this for a statement of the obvious.  Less obvious is why this is so: momentum and physiology.

First, training more reinforces your goal. We’ve all missed workouts. Suddenly, one missed workout turns into to two and you realize you’ve eaten like shit for a week. Keep the momentum going in the gym and good decisions expand from there. Hit foam rolling sessions or cardio between lifts. Warm up. Do something — anything —  to build momentum.

Second, increase the physiological responses to training. That means you’ll activate muscles and burn stored carbs and body fat more often. Since muscles contract with training, you’ll increase protein synthesis to hold onto lean muscle. You’ll increase exercise post oxygen consumption (EPOC), leading you to burn more calories when you’re resting.

Try four 30-45 minute lifting workouts, two high-intensity conditioning workouts, and two low-intensity cardio workouts builds momentum maximize discipline and accelerate fat loss.

Example Week

Monday: Upper Body Push

Tuesday: Low-intensity CV, 30 minutes, P.M: Low Sprint

Wednesday: Upper Body Pull

Thursday:  Lower Body

Friday: Sprint

Saturday: Total Body Lift

Sunday: Low-intensity CV, 30 minutes

Drinking Really Jacks You Up

While it’s possible to drink — even get drunk — and still make progress, it’s a slippery slope. More often than not, a night out sends momentum barreling away from your goals. You know what I mean. Five drinks later and you’ve got an acute case of the “fuck-its.”

You wake up to an empty pizza box, skip your workout, and spend the next day on the couch. Now, I’m not saying you can’t drink. You’re a grown up. YOLO. But be reasonable.

If you drink, go with a vodka and soda with lime.

Or try a
Nor-Cal Margarita: 
2 Shots MezCal. Two full limes, squeezed. Club soda to chase.

Tip: Keep it to 3-5 drinks per week, max, and avoid drunk food. Want more guidelines? Watch my dude John Romaniello explain God Mode.

Do Shorter Workouts

When you’re dieting down, your workouts exist to maintain muscle, testosterone, and metabolism. That’s 95% of it. Keep the workouts short, sweet, and to the point. Each week had two upper body days, one total body day, and two conditioning days. Plus: 30 minutes of low-intensity cardio 3-4x per week.

But the workouts weren’t long. Many of my lifting sessions were 45 minutes from warm-up to cool down.

If it’s not essential, eliminate it. Pay close attention to your rest periods. Save for lifting heavy once per week to hold onto strength, keep rest periods 45-60 seconds on most exercises.Yes, you’ll have to drop the weight a bit at first, but you’ll eliminate a lot of wasted time scanning Facebook between sets.

Focus on the task at hand.  Get wired in knowing your workout is short, and put in high-quality work. Focus on the essentials. Eliminate the trivial junk.

Lift Heavy Once Per Week

During fat loss diets, most people jump into endless circuits and short rest periods. This is a mistake.

While some high-density work is okay, you’re better off keeping lifting for what it does best: Improving  anabolic hormones and muscle retention. You’ll get stronger as your diet creates a caloric deficit to burn fat.

Once a week, use a compound lift and push the weight for 2-3 sets of 3-5 reps. I chose the chin-up and front squat, but you can pick whatever you like as long as there is an upper body and lower body exercise.

Fasting, Hunger Pangs, and Dietary Discipline

I love to cook and eat. A lot. So it was hard to stick to my macros when dieting down, especially since I’m the primary chef at the Chateau Bach.

I adopted an intermittent fasting protocol, abstaining from food for 16 hours every day, and eating only in eight-hour windows. There are sacrifices in all diets. Skipping big meals with my wife, Lauren, was not something I was willing to do. So fasting during the day allowed more flexibility at dinner.  #Marriagegainz

Beyond sipping BCAA’s and creatine throughout the day, three strategies help me stave off hunger and stay disciplined.

Hydrate like it’s going out of style.

Most folks still mess up and don’t consume enough water. Aim for ½-1 oz of water for every pound of bodyweight.  Beyond the metabolic and health benefits of proper hydration, additional fluids will help you feel fuller, longer. If you’re still struggling, try carbonated water. The carbonation takes up more volume in your stomach to make you feel full and gives you a kick of flavor.

Eat “Clean”

I admit, I hate the term, but for simplicity, eating “clean” means natural foods like fruits, vegetables, and lean sources of protein, rather than Ben and Jerry’s and stacks of poop inhibiting quest bars. Natural foods give you more bang-for-your-buck and fill your belly full of essential macronutrients and micronutrients like vitamins and minerals. They are less calorically dense. Translation:  despite crushing three cups of spinach, they’re low in calories. So stock up on veggies and lean protein.  

We’re All Way Different

Dietarily speaking, your kindergarten teacher was right when she said you’re a special little butterfly.

But she didn’t know she was referring to your diet. What we all need to remember is what works for me, won’t necessarily work for you. That’s why actual experience working with humans—not just an IG account of half-naked selfies—is so damn important..

On one side of the scale image an ex-athlete, muscular dude.

He’s sort of a douche, so we’ll name him Chad.  

Chad has trained for ten years, is strong as an ox, but needs to lose the beer gut.

On the opposite, we have your aunt Mary.

Mary has been dieting for years.

But it’s yo-yo dieting. Mary has gained and losing the same 20 pounds like it’s going out of style.

There’s no way in hell that the basic “ bodyweight/lbs x12” calculation to determine calories works evenly for both Chad and Mary. Chad’s actually a bit easier in this case and will drop body fat fast if he lays off the burgers and beers for a few weeks.

But not poor Mary. She’s been dieting for years and as a result, her metabolism is jacked up and her metabolism is down-regulated. 

Basically, that means she’s been in a deficit so long her body holds onto fuel and her hormonal systems are jacked up.  

In this case, even calorie calculations that are considered very restrictive (10x BW/lbs for fat loss) is a lot of food for your poor aunt Mary.

This all brings me to my point:

If you’ve been dieting long-term, there’s a good chance you need to repair your metabolism.

Eat a well-balanced diet for a slight excess. Yes, this is a mental mind-fuck. I get it. And yes, the scale will go up—but that’s taking one step backward, repairing damage, and setting you up for ten massive steps forward.

Fitness Photo’s and Cuttin’….This Shit Ain’t Natural

I’ve never thought myself a “bodybuilder” or physique dude. To me, training has always been about building a better high-performance machine. But, I still train for vanity because, in the end, I want to look awesome in a t-shirt, and butt naked.  Or for a photo shoot.

So there was nothing natural about my photo shoot preparation.

But my basic approach didn’t change. It has always been to get amazing results through the ruthless execution of the basics.

Those fitness models in the magazines? The Ryan Reynolds in Blade or Brad Pitt in Fight Club?

These physiques we see and idealize are the result of incredible dedication. They work hard for a time, but the results are mostly short term.  

Ordinary people like my clients have the same issue. They can’t sacrifice their careers and family life to look their very best all the time.

I had the same issue with my photo shoot prep. But  I was feeling stagnant in my training. And I wanted to better understand the industry I work in, all its glory and craziness.

If you’re  dropping fat, depleting  your body, and improving  insulin sensitivity… you become ultra-receptive to both training and a higher calorie diet.

If you’re struggling to build muscle, your best bet is to dial back and go into a cut, getting to 6-10% bodyfat.  Then, ramp back into a muscle building diet. You’ll find your body is adding muscle, not fat, and at a much higher clip than before.

Diet down to boost your ability to build muscle. It’s cheat code for gains.


A few months ago, my brain was spinning. My business was growing, but I was spending all my time working with my clients to the detriment of my own training. I wasn’t in bad shape. But I wasn’t accountable until I set an ambitious  goal. Going through an aggressive fat loss phase forced me to take action and be accountable.

Finding Out What It’s Like

I have no intention of ever competing in bodybuilding. And I no longer play competitive sports. So the discipline required for the hard cut was essential to best serve my clients and readers.

I needed to better understand their struggles.

You see a “beginning photo” and a final shot. But but you don’t see the 5:00 am workouts or 1300 calorie struggles after a killer sprint session. And I won’t mention again manning the grill on Memorial Day while your friends and family drink beer and hot dogs, knowing you’re relegated to chicken and broccoli.

A Personal Challenge to get Shredded for Summer

Life is pretty cushy in 2016. Our biggest concern is what other people think of us, not whether we’ll have a fire to stay warm, or be able to impale a rabid Saber Tooth tiger before he rips your arm off.  

To grow physically, mentally, and spiritually, we need a challenge.

Adaptation must be forced.

It doesn’t come naturally.

Changing your body and going all in is one way to do that. When times get tough, you must persevere, kick the resistance in the face, and keep on  truckin’.

Bit I’ll admit it. During the cut, I sometimes wanted to quit.  And I fucked up a few times. Poppin’ bottles until four A.M. (because “networking”)  was not a good idea. Neither were the missed a cardio session or taking cheat meals a little too far.

But in all cases, I looked in the mirror and asked, “Really? Is that all you’ve got?”

Then I got back on track, made up the workouts, and kept moving forward one meal at a time, one workout at a time.

Push yourself. You’ll be amazed at what you accomplish mentally and physically. ‘

shredded, eric bach fat loss, fat loss, shredded for summer

How to get Shredded for Summer.
It worked for me. And it can work for you. Here’s How.

I’m giving you my top secrets to build your best body in the next Month 

Willpower is limited. That’s why having a coach is so important. Together, we’ll create the perfect plan that improves your life, rather than consumes it to build your ultimate body.

Apply Now: Only Five Spots Remaining  

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Fitness Guide to Parkinson’s Law: How to Lose Fat Faster

Flashback to 2014.

My days all started the same: Up at 4:00 a.m., a cup of black coffee, and heading to the gym.

Then, in a caffeine infused blitzkrieg, the day was on. Clients from 5 am to 6 or 7 pm, with a few one-hour breaks.

These one-hour breaks were a godsend. Besides getting off my feet, they were long enough to do meaningful work but short enough to create a sense of urgency.

Bach Performance was a baby at the time, a spot for me to explore my brain and write about fitness to help my clients, friends, and family. But, despite a lack of time, I made big moves.

Fast forward to today: Bach Performance is my full-time job. Rather than five or six days and 50 clients, I hold a limited clientele with three to four days and 25-30 sessions per week.

My schedule is self-determined, and more or less, I do what I want every day.

But that also leaves me more time than I’m used too. There are no extraneous demands on my time, so common sense would say I would get exponentially more work done, right?



Logically that makes sense, but we live in an illogical world.

If everything worked as it seemed, we’d lose stubborn belly fat on the Twinkie diet….as long as calories were in check. By following progressive overload and adding 5 lbs on the bench press, we’d go from a Zero pound bench to 520 lb bench in two years.

That isn’t always the case.

Until six months ago, I had all the time in the world. I didn’t have as many client deadlines and let time slip through my fingers.

Instead of spending my time writing programs, I was geeking out to BroScience videos.

Or reading every Packers’ article on Bleacher report.

Or, #ing my face off on Instagram.

Then, the question hit me like a cold slap in the face: Why wasn’t I hitting my goals?

It wasn’t having too much time, it was a lack of urgency with the limited time I did have.

I’d fallen prey to Parkinsons Law. Coined by famous Brit Cyril Northcote Parkinson, Parkinson’s Law sits at the forefront of productivity hacking and is the focus on Parkinson’s book, Parkinsons Law: The Pursuit of Progress(1).

P.S. Get your free eBook 25 Expert Tips to Master Muscle Growth here. Offer expires 10/31/16.

Parkinson’s Law: ‘Work expands to fill the time available for its completion.”

Parkinson’s law means that if you give yourself six weeks to tackle a project that you can handle in one week, procrastination seeps in, the task get’s complex, and you’ll freak out until it’s done.

The same meaningless, productivity-zapping stress happens with fitness.

In particular, fat loss around the New Year.

Tell me if these proclamations sound familiar:

This year, I’m going to lose 20 pounds and look awesome in my swimsuit.

Reality: You can do this in two or three months.

This year, I’m going to workout consistently.

Reality: This year is a long time. Focus on working out consistently this week, then each of the following.

By assigning the right amount of time and focus to a goal, you’ll decrease stress and the complexity of said goal, increasing your chance of success.

I’ve seen Parkinson’s law crush the fitness goals of hundreds of people, all under the pretense that there’s always tomorrow.

There’s not. We’re guaranteed nothing and time in a finite resource.

It’s time to have a sense of urgency, working smarter and faster, rather than longer and harder. Here are the action steps you need to accomplish your fitness goals in less time.

P.S. Get your free eBook 25 Expert Tips to Master Muscle Growth here. Offer expires 10/31/16.

Set Tight Deadlines

Deadline set by teachers, clients, or bosses have an immediate sense of urgency. Still, it’s a new ballgame when deadlines are self-imposed. We struggle to attach the same focus and intensity on self-imposed deadlines.

This is what cripples most people from the start—they aren’t aggressive enough on their gameplan.

Try This: Designate time to your goal:

Three months to lose 10 lbs. of body fat.

Then cut it in half.

Six weeks to lose 10 lbs. of body fat.

“Goals are often something to aim for, rather than always achieve.” Bruce Lee

An aggressive deadline forces aggressive action, which this is precisely what you need. Channel your competitive streak and apply it to fitness.

believe, lose Fat Faster

If you’re a gamer, pretend you’re on a time sensitive mission.

If you’re an athlete, pretend it’s six weeks until the season starts, and your roster spot and workout bonus (there’s a reason for these) depend on it.

By attaching a sense of urgency and competition to your goal you’re setting the table for high-quality action and rapid progress.

Define your M.I.T.’s for the Following Day:

Pick the 1-3 Most important tasks (M.I.T.’s) you will complete towards your goal.

You have six weeks to lose 10 lbs, so we’ll start there.

Number One: Track your food and hit your macros (Mike Vacanti has an epic post here). Diet is king for fat loss, after all.

Number Two: Perform your Fat Loss workout, such as Blended Training for Fat Loss.

Number Three: Walk 10,000 steps.

Of these three steps, hitting your diet is the most important task for losing ten pounds, followed by your workout and extra activity.

Base hits lead to runs the same as homers do, and over time, many more runs. Focus on consistent wins on MIT’s and you’ll achieve your longer-term fat loss goals.

Own the A.M.: Be proactive, not REACTIVE.

Willpower is highest in the morning and the best time to take care of your M.I.T.’s.

This is the time to be proactive and take massive action towards your goals, rather than react to the demands of others.

Personally, my writing is 200% better at 5:00 A.M. than 5:00 P.M., when I’ve answered emails and had meetings. Later in the day, I’m much more concerned with what I’m going to eat for dinner and Snapping pictures of Rocky on SnapChat (bachreric, btw ;).

Yes. This is a real unicorn mask.
Yes. This is a real unicorn mask.

If I don’t own the morning, my days aren’t productive.

In Fitness, the same principles apply. My 5:00-8:00 am clients have historically been my most consistent clients by a mile, and it’s due to more than caffeine.

They’re proactively working out before the chaos of the day gives them a reason to skip.

The same applies to your diet.

If you wait until the end of the day to track your macros, you’ll skip it or way overshoot your numbers.

I can’t stress this enough, but for 90% of people getting up and nailing your workout early is a game changer.

There’s a reason Mike Vacanti trains Gary Vaynerchuck at 6:00 A.M., or that Phil Knight crushes his workouts at 5:00 A.M., and Richard Branson all workout early in the day (3).

As the day goes on more important work crisis come up and give you an easy (albeit lame) excuse to skip your training.

Eliminate the issue and start training early in the morning. These tips here will help.

Eliminate Distractions

“It’s hip to focus on getting things done, but this can only happen when we remove static and distraction. “ – Tim Ferriss

In today’s fast-paced world, having internal focus is a rarity.

It’s sad, but true.

Rather than falling prey to internal A.D.D., take action and eliminate the noise.

To get anything meaningful accomplished discipline alone won’t cut it. Instead, take action to end distractions. To get work done, use websites like Self-Control and throw your phone in another room.

When you’re working out, leave your iPhone in your bag pick up a don’t skip more than two songs and leave your phone in your gym bag.

For fitness information, pick out two websites and eliminate the rest. Program hopping and yo-yo dieting are huge reason people never see results. Don’t even risk falling in love with the next big fad diet.

Most programs from good coaches work well, follow them to their completion and eliminate distractions.

We’re an ADD-ridden bunch and we’ll get lost for hours on LOLCatz if allowed. Eliminate distractions and focus on the essential.

P.S. Get your free eBook 25 Expert Tips to Master Muscle Growth here. Offer expires 10/31/16.

Attach a Reward

All goals are reward driven.

There’s an emotional key behind every goal whether it’s more confidence, better health, finding love or being more attractive.

There are also external rewards. As psychologist B.F. Skinner puts it, positive reinforcement strengths a behavior by providing a reward for completing a task.

In school, this could have been a pizza party for turning all your homework in on time.


pizza, lose Fat Faster, Parkinsons law

Or, getting A and a star sticker on each assignment.

“The way positive reinforcement is carried out is more important than the amount.“ BF Skinner

As external rewards apply to fitness, I won’t advocate pizza for reach workout, but you can attach external rewards.

Small rewards like a compliment from a coworker or social reinforcement on Facebook are important.

Bigger rewards, like winning cash in a transformation content, buying new clothes at the end of a diet, or going to the beach for a long weekend and kickin’ back a few cocktails in your new bikini, are also important.

Whatever your goal, understand what emotionally drives your decision. Then, apply extrinsic rewards that reinforce and motivate you to take massive action. With an aggressive timeline, social support and rewards push you to achieve more in less time.

Take Action and Lose Fat Faster

Parkinson’s law is more than a productivity theory for entrepreneurs, it’s a thought process that forces you to take positive action in all areas of life.

Set a tight deadline, focus on the essential, take action, and set-up rewards to make it happen.


Are you struggling to set lose fat and build your best body?

Sick of spinning your wheel and not seeing results despite your hard work?

Join Bach Performance Elite Online Training for the expert coaching, accountability, and motivation to build your best body. Only two spots left this month, apply here: Elite Online Coaching 



Links and Helpful Resources:

  1. Parkinsons Law: Read the Full book here.
  1. Bruce Lee: My daily reading is Striking Thoughts. Be like water my friends.
  2. Seriously, check out this list of Successful people who workout early.
  3. Tim Ferriss: Four Hour WorkWeek
  1. We all need a basic understanding of Human Psychology. This article and this book are good places to start


Blended Training for Rapid Fat Loss

The formula for fat loss is simple. But then how comes it feels damn near impossible to achieve rapid fat loss?

A caloric deficit through exercise, a sound diet, and healthy hormone levels should incinerate fat off your body to have you looking like a Greek God carved out of stone.

But ask anyone who’s tried to get shredded: it’s brutally hard work.

Problems can arise if an optimal training protocol isn’t in place. Your hard earned muscle can be stripped away, and you can be left with body fat. You could end up thinner, weaker and depleted, rather than athletic and shredded.

Fortunately, there are better options than plodding on the hamster wheel and “toning” your muscles with endless cardio and high rep weight training.

I Call it Blended Training for Fat Loss

bodyweight training, Expert Tips to Build Muscle, Blended Training for Fat Loss

By placing an emphasis on heavy strength training with carefully planned density training, you’ll preserve your muscle while incinerating body fat to get absolutely shredded.

The Importance of Training During Fat Loss

The major driver for fat loss is a diet that places you at a caloric deficit.

I’d say your diet is 80% of your fat loss plan.

The sad truth is it doesn’t really matter how hard you’re training if you’re shoving twinkies down your gullet and slamming Vodka red bull all weekend.

All the fist pumping and interval sprints won’t undue that damage. Sorry.

Operating under the assumption that you’re in a caloric deficit and fist pumping is occurring (sans Vodka-Redbulls), time to focus on training for optimal fat loss.

Using advanced math, we assume that if your diet is 80% of the recipe to get shredded, training makes up the other 20%.

“Dude, then why don’t we just focus on diet, the 80%?”

Valid question.

We’re here to kick mediocrity in the teeth. Let’s maximize every component to get you shredded, and that means maximizing your training and diet.

This means we’ll strategically train to preserve lean mass and keep your metabolism running on full-blast to incinerate fat.

Let’s dive into each of these components a little deeper.

Preserve Your Metabolism during a Diet:

I’m sure we can all agree that endless cardio and dieting without and any resistance training is a sure-fire way to end up scrawny without any appreciable muscle mass.

fat loss, bodyweight training, Blended Training for Fat Loss, Rapid Fat Loss

All other things being equal, the more lean muscle you have, the higher your metabolism. That means it’s going to be in your best interest to preserve muscle and thus metabolism to avoid plateaus and achieve rapid fat loss.

By challenging your muscles against resistance, you’ll stimulate greater levels of protein synthesis and muscular damage. As a result, you’ll be directing more of the calories towards muscle repair, further pushing you towards a caloric deficit.

Support a Healthy Testosterone

For simplicity sake, good ole Mr. T is a steroid hormone that stimulates muscle building, fat loss, and sex drive.

Problem is, harsh dieting leads to decreased testosterone levels…unless you do something about it.

By focusing on heavy multi-joint lifts like chin ups, squats, presses, and deadlifts you’ll stimulate the release of testosterone. As we all know, strength training has been proven to induce the release of testosterone, boosting total body anabolism and stimulating muscle retention (Craig et al).

As a result, your resistance training protocols will hold onto muscle and stimulate fat loss simultaneously for maximum results.

Training to Stimulate Growth Hormone Release:

I hate to break it to you, but rapid fat loss gets increasingly difficult as you age. Coupled with massive caffeine intake, alcohol, and our overstimulated high-stress environment, the natural aging process delivers us all a gut punch and naturally decreases growth hormone release as we age.

stairs, Blended Training for Fat Loss, Rapid Fat Loss

Obviously, this sucks when trying to stay lean and maximize performance, so we have to take aggressive action to fight back.

Luckily, with proper training will spike that stubborn S.O.B. back up to help you shred fat with specific training protocols. 

Metabolic Stress

Metabolic stress is the result of working at a high intensity in training when your body switches to anaerobic metabolism for the delivery in ATP. Basically, those burning reps that make your body feel like it’s ready to explode and your heart is pulsating through your shirt is a sign of metabolic stress.

When you reach this intensity, the breakdown of stored energy releases a dollop of metabolic by-products of energy synthesis and muscle contractions that in turn, causes more stress to your whole body.

While this sounds complicated, it means you should keep rest short and intensity high to the point where you can’t have a conversation without breaking up your words due to a lack of oxygen when training. All these by-products trigger the release of GH and further stimulate fat loss.

Blended Training for Rapid Fat Loss

Training strength first at least once per week stimulates fast-twitch muscle fibers to preserve muscle, charges the nervous system, and supports healthy anabolic hormone levels when you’re in a caloric deficit.

This offsets the catabolism of muscle tissue and keeps your muscle, rather than withering your hard-earned physique away during your cut.

The Best Rep Schemes for Rapid Fat Loss

Weight training for fat loss is predicated on maximizing muscle retention, anabolic hormone levels, and preserving your metabolism. High training density triggers greater caloric expenditure and stimulates the release of growth hormone for rapid fat loss.

Next: how it all ties together.

Lift Heavy:

Once per week I recommend working in a pure strength weight with major, compound movements.

As previously mentioned, heavy strength training is a huge tool to preserve testosterone and muscle mass when dieting down.

front squat, Blended Training for Fat Loss, fat loss, Rapid Fat Loss

Straight Sets:

Pick one upper and one lower body lift from the following during fat-loss training and make them a focus first thing in 1-2 workouts per week. Rep schemes like 4×4, 5×5, and 6×3 work best.

Upper Body: Overhead press, chin-up, bench press, dip, row

Lower Body: Clean, squat, deadlift, lunge

Ramping up to 2,3,4 5rm (75-95% 1-RM):

Start with a moderate training load for the prescribed number of reps and build your way up (ascending loading) to the heaviest set.

As you increase the load you “charge” the nervous system with consistently heavier loads.

Start with a moderate load and increase the weight by 5-10% each set, aiming to reach your heaviest set in 4-6 sets. Ramping sets work better for advanced lifters as straight sets with heavier loads provide tons of cumulative fatigue.

Density Circuits:

Density circuits combine compound movement patterns in succession with short rest periods for high intensity, challenge based workouts.

By combining a variety of major movement patterns, all muscles of the body are trained within a short period of time for increased work capacity and rapid fat loss.

1a. [Vertical Pull] Chin Up 4×8 Rest =0

1b. [Vertical Push] DB Push Press 4×10 Rest =0

1c. [Single leg] DB Goblet Lunge 4×6/leg Rest =60-90

2a. [Horizontal Pull] One Arm Dumbbell Row 3×8/arm Rest =60-90

2b. [Horizontal Push] Feet Elevated Push Up 3×15 Rest =0

2c. [Hip Dominant Lower] DB or BB RDL 3×15 Rest =0

2d. [Core] Plank 3×45 seconds Rest =0

One difficulty of note is programming these exercises to avoid cumulative fatigue. You’ll note one-rm rows and RDL’s in the second density circuit. In this case, use wraps and switch grips to minimize grip issues.


How this Works: Hormonal adaptations change based on exercise rest periods. Short exercise rest periods are recommended for muscular hypertrophy exercise protocols because they augment a greater GH response compared to long rest periods (Qaderi et al).

So while longer rest periods are best for nervous system recovery, technique and force development the shorter rest periods (30-60 seconds) are better for burning fat and in some cases, muscle building.

Timed Sets: Perform 3-4 Work Sets of a Given Exercise for 20-45 Seconds 

Timed sets are great for burning fat because they require a ton of time under tension, forcing metabolic stress and muscular damage.

As a result, you burn through stored carbohydrates and trigger tons of lactic acid and metabolic by-product build up within muscles, triggering growth hormone release. 

The idea is as simple as it sounds. Use a weight you can lift for 12-15 reps to start, and perform reps of an exercise for a time set, starting at 30 seconds and increasing the time by five seconds each week with a work to rest ratio of 1:2.

fat loss, Denver Personal Trainer, Blended Training for Fat Loss, Rapid Fat Loss

Exercise: Goblet Squat

Week One: 30 seconds/set Rest: 60 seconds

Week One: 35 seconds/set Rest: 70 seconds

Week One: 40 seconds/set Rest: 80 seconds

Week One: 45 seconds/set Rest: 90 seconds

Time is your progression, not weight.

Rather than focusing on a quantitative outcome (reps), the focus is on the quality of each rep and maximizing a muscle contraction for a set amount of time.

The Low-Down on Blended Training for Rapid Fat Loss

Lift heavy when dieting down once or twice per week. Pick two or three exercises per week during “cut” phases and work to maintain or even build strength numbers to preserve strength and mass.

Then, use density training, and timed sets to stimulate growth hormone release, and improve insulin sensitivity for maximal fat loss.

Although many of these training methods work well for building strength and muscle, this combination is the best I’ve seen and for achieving rapid fat loss.

Enjoy this article? Join the Conversation and Share on Facebook. 



Craig, BW, Brown R, and J. Everhart. “Effects of Progressive Resistance Training on Growth Hormone and Testosterone Levels in Young and Elderly Subjects.” National Center for Biotechnology Information. U.S. National Library of Medicine, 1 Aug. 1989. Web. 26 Feb. 2015. <http://www.ncbi.nlm.nih.gov/pubmed/2796409>.

Qaderi, M., R. Rahimi, and SS Boroujerdi. “Effects of Very Short Rest Periods on Hormonal Responses to Resistance Exercise in Men.” National Center for Biotechnology Information. U.S. National Library of Medicine, 1 July 2010. Web. 26 Feb. 2015.


Copyright: pjphotography / 123RF Stock Photo

Five Fake Health Foods That Sabotage Fat Loss


Eric Bach here, sharing an excellent guest post from RD Megan Ware. Megan’s story is one we’ve all heard at one time or another. The big take home points will help you hone in on your diet. You’ll eliminate the fat-loss sabotaging foods that are keeping you from your ultimate body.

Over to you, Megan. 

fat loss” I know what to eat, I just don’t know execute.”


I was there, just pondering what to say next.  I’ve had this chat hundreds, if not thousands,  of times as a dietician. I nod and smile, as she continues by saying: “I never eat fast food, only Chick-Fil-A.”

“But, there was this one time I lost 20 lbs. taking bee pollen, until my heart started racing and hair starting falling out. Then, I gained all the weight back.”

Unfortunately, fad diets and “miracle cures” are embedded in the fabric of the fitness industry. Most dieters attempt weight loss on average of 6-10 times per year, without much luck. The intentions are admirable. But “fake” health foods like “light bread” and gluten-free muffins, make up a huge portion of most diets.

How many times have foods labeled “healthy” on a shiny new box helped you lose body fat?

Further, do any of these foods make you feel healthy, or do you have six Special K bars to feel full?

Eric’s Note: Personally, I can’t eat protein bars or other bars without having at least 3, making them a terrible fat-loss food for me. 

Without Further Ado, Megan presents to you…

The Top Five Fake Health Foods Sabotaging Your Fat Loss 


  1. Gluten Free Healthy

Crackers, cookies, pasta, flour, hot dog buns, and pizza pies:  oh my. I won’t be surprised if there’s Coke labeled gluten-free soon. In now way o the words gluten-free equal healthy, more nutritious or less “fattening.” Having a triple cheeseburger, but opting for the gluten-free bun,  makes zero difference if fat loss is your goal.

If you have Celiac’s disease or a proven gluten intolerance, gluten-free options are great. But, that’s a small fraction of people. 99% of dieters have been duped by clever marketing and fear mongering.

You have been duped into buying products that are twice as expensive and offer you no additional nutritional benefits.

A handful of gluten-free crackers made with 35 ingredients (most of which you can’t pronounce) are not good for you. A gluten-free chocolate chip cookie is no better for you than a regular old Chips-Ahoy. When in doubt, Glute Free labels are out.

  1. Fat-Free Cheese? Oh, Please.

Yesterday was Taco Tuesday, and I’d venture to say, some of you opted for  fat-free shredded Mexican cheese because you’re on a diet.

Good choice right? Well, not so fast.

Satiation is important when dieting. Less filling, flavorless cheese leaves you likely to grab for twice as much cheese to achieve the same flavor and texture of the real stuff.

Further, fat-free cheeses take a simple product and add a plethora of ingredients like potato starch, “processed cheese food,” inulin, cellulose powder, artificial colors, yeast, xanthan gum, locust bean gum…. do I need to go on?

You know what I want in my cheese? Cheese.

Cultured milk, enzymes (which turn the milk into cheese) and maybe some spices.

Bottom line: If you read an ingredient and your brain doesn’t register it as food, neither will your body.


  1. Reduced-Fat Peanut Butter Should Be IllegalIt sounds good in theory, but fails in execution. Why would you want a product that takes out the good fat and adds in more sugar? If you’re looking for a healthy peanut butter, go to the bulk section of the grocery store and grind your own, or search for the most natural form you can find. Look at sugar amounts and ingredients, is there more than 5 grams of sugar?

Keep it simple, and get your peanut butter as natural as possible.

  1. Fat-Free Dressing

Similar to peanut butter, most salad dressings labeled fat-free have pulled out any semblance of healthy fats and replaced them with sugar to stimulate your taste buds. Somehow, someway they need to make your ranch dressing palatable.  Instead, opt to make your own dressings.

Balsamic vinegar and  extra virgin olive oil with fresh black pepper will make any salad healthier and more satiating.

Try adding some healthy fats to your sandwich by using avocado in place of your creamy spread. Add hummus or whole grain mustard if avocados aren’t your jam.

Fat has been demonized in the past few decades, leading us to buy anything and everything labeled reduced fat or fat-free. The irony is, we’ve only gotten fatter.

  1. Rice Cakes

Serious question: Why?

Does anyone actually enjoy eating rice cakes? Sure, they’re 3 calories a pop but have you ever had a rice cake then thought, “Damn, I’m glad I ate that?”

Stop eating filler foods that have no actual nutritional value just because they’re low in calories or fat, especially when you end up dumping five spoonfuls of peanut butter on top to make them palatable.

Go for whole, natural, unprocessed, nutrient dense food to maximize satiation and fat loss.

Hunger vs. Craving

If you’re hungry, truly hungry, then eat something! Pay attention to your body and listen to your hunger cues.

There’s a difference between a craving and hunger.

When you’re having a craving, you want a particular food like chips, chocolate or lasagna and only that food will curb the craving.

Hunger is satisfied by any food: an apple, a bowl of cereal, a steak, whatever. If you’re trying to decide whether you’re hungry or you’re having a craving, ask yourself, would an apple satisfy me? If the answer is yes, then you’re probably hungry. If the answer is “no” but a Snickers bar would, then you’re just having a craving.

Stop Sabotaging Your Fat Loss

Manufacturers make crazy claims to make us think their products are healthy. There has been pushback from the fitness community, but we need to do more. There’s always a new hot topic news feature touting some new diet or super food.

Celebrities are endorsing their favorite quick fixes and Dr. Oz finds a new supplement that will help you lose 10 pounds every other day. Nutrition information (and misinformation) is everywhere.

Push back by reading ingredient labels, questioning where your food comes from and, finding out what’s in it. The closer you can get to a cleaner, more natural diet and steer clear of boxed foods and drive-through’s , the faster you’ll accelerate your fat loss and build a healthy, leaner body.

About Megan Ware, RDN, LD, Registered Dietitian Nutritionist

Megan Ware is an Orlando dietician. She strives to educate and provide her clients with the tools to take control of their health and optimize performance. Megan has been featured in Today’s DietitianEntrepreneur MagazineUS News & World ReportPrevention and Huffington Post. Join her on Facebook.


5 Mistakes that Will Derail Your Fat Loss Efforts

As most who read this site know, I spent this past weekend in Atlanta, celebrating a family wedding. Between dancing my face off and singing “Im On a Boat” like T-Pain), fitness conversations came up.

The hot topic? Fat loss, and more specifically, how damn hard it is for most people.

Despite crushing my share of brisket and other Southern delicacies, one overwhelming factor stands out above all the others: Dietary consistency. 

Truth: The Table below will derail your fat loss efforts. 5 Mistakes that Will Derail Your Fat Loss Efforts
Truth: The Table below will derail your fat loss efforts.

Oh, and Weekends count too.

You can’t be the dude crushing a 6-pack for every NFL game, eat chicken wings, and maximize your fat loss efforts. If you’re not consistently in a negative caloric balance, or eating less than you expend, you won’t lose body fat.

With Fat Loss on my mind, I have an excellent guest from coach Nick Smoot, whom I had the privilege to meet and hang out with at this past year’s Fitness Summit.



5 Mistakes that Will Derail Your Fat Loss Efforts by Nick Smoot

If you’re like most people, you’ve attempted to lose body fat. And you probably made some mistakes along the way.

I certainly have. 

The mistakes can prevent you from reaching your ideal physique. Hey, it happens. But making mistakes can actually be a good thing.

Trial and error is the foundation that this whole “fitness” thing is built upon.

If you’re not making mistakes, learning from those mistakes, and then using what you’ve learned to propel you to a higher level of success, you’re not doing things correctly.

Today’s article, focusses on the top five mistakes I’ve seen — and how to avoid them.

1. You Try to Lose Body Fat Before You’re Actually Ready to Lose Body Fat.

Sounds a little “out there,” I know. But the truth of the matter is this:

A lot of people *say* they want to lose body fat when in reality what they really want is something completely different (or at the very least, they want something else more).

And, this comes down to values.

Some people value getting bigger and stronger.

Some people value getting faster or more athletic.

Other people value drinking and partying it out with their friends.

And you know what? There’s nothing wrong with that. Whatever floats your boat.

The problem arises when what someone *thinks* they value (i.e. fat loss), and what they actually value (something else), don’t line up. Why?

Because values drive motivation.

They also drive habits.

And if you’re not motivated to lose body fat – or you have habits set up that are aligned with a different goal – your fat loss journey will be infinitely harder.

What to do instead: Be honest with yourself. Assess whether or not losing body fat is what you truly value (right now). If it is, go after at. If it’s not, chase what you currently value until fat loss moves up on the priority list.


  1. You Don’t Build a Foundation of Healthy Habits.

A lot of people think that the key to dropping body fat is having an extreme amount of willpower.

That’s not true.

In fact, I’d argue that most people who’ve achieved incredible physiques have will power no better than yours.

It’s not willpower that separates those that are successful at losing body fat, and those that aren’t.

It’s their habits.

It’s the stuff they do day in and day out that they DON’T have to think about.


Because willpower is a limited resource, and eventually it’ll burn out.

A lot of people think too much.

All that thinking leads to excess stress.

And too much stress – if not controlled and allowed to accumulate for a prolonged period of time – leads to giving up.

What to do instead: Before you start worrying about the smaller details of your fat loss plan, build a foundation of healthy habits. There are ton of habits you can choose from, but some simple ones to get you started are as follows:

  • Eat a protein source with each meal.
  • Don’t drink your calories.
  • Fill up 1/3 of your plate with veggies.
  • Drink a glass or two of water with each meal.
  • Put the fork down in between bites.
  • Chew slower.
  • Choose whole, nutritious foods over processed, less nutritious foods 80% of the time.
  • Eat with Chopsticks.
  • If you think you want to dessert after dinner, wait 30 minutes and then re-evaluate if you still want it.
  • Don’t bring “junk food” in to the house.

3. You Don’t Train.

 Training in the weight room isn’t a necessity. Bbut not doing so will increase the difficulty of your fat loss efforts tenfold.


Because training helps you gain – and maintain – muscle mass.

Muscle mass is extremely metabolically active (i.e. it requires a lot of energy to maintain).

Carrying around more metabolically active tissue leads to an increase in metabolism, and the ability to diet on a higher food intake. Bot are extremely important.

Muscle mass is the foundation of your physique. No, scratch that, it IS your physique.

Fat loss is already difficult, time consuming, and painful.

The last thing you want to do is diet for six months, drop a bunch of body fat, and then wind up looking “skinny fat” because you don’t have enough muscle mass to fill out your physique

What to do instead: Train at  least 2-3 times per week. Again, it’s not a necessity. But strength training is extremely beneficial, and probably the only activity on this planet that can dramatically change your physique.


  1. You Don’t Pay Attention to Calories.

 “You can’t out-train a bad diet.” I’m sure you’ve heard that cliché before. But tis true. ‘You can’t train your butt off in the weight room . It’s important, but only one piece of the puzzle.  You can’t ignore what you’re doing in the kitchen and expect to lose body fat.

Why? Because the energy equation matters.

If you take in more energy than you’re burning on a daily basis, you’re going to gain weight.

And if you burn more energy than you’re taking in on a daily basis, you’re going to lose weight.

People have a knack for rewarding an intense workout with extra food. That’s not to say training and consuming a bunch of nutrients isn’t important. It definitely is, and all three variables go hand in hand. But, when it comes to losing body fat, calories do – and always will – reign supreme. Never forget that.

What to do instead: Track your calories. Or at the very least, try to be consistent with the type and amount of food you’re eating on a daily basis. If you don’t measure your food intake (in some fashion), you can’t adjust it. And if you’re not making adjustments to keep yourself in a caloric deficit, you’re not going to make any progress.

  1. You Don’t Eat Enough Protein.

I remember someone telling me awhile back that when they eat meat, they think of it as “stealing that animal’s muscle and putting on themselves.”

Kind of a sick – yet cool – way to look at things. But the importance of eating protein cannot be overstated.

Protein is the most essential nutrient when it comes to losing body fat.

Carbs and fats are important too (balance is key), but protein is number one on the priority list because:

  • It helps you maintain muscle mass while you’re in a caloric deficit.
  • It keeps you full (it’s the most satiating macronutrient).

Being hungry all the time? That sucks too. Not only is it wickedly uncomfortable, but it makes your ability to withstand overeating virtually non-existent.

You can avoid all of this by eating a good amount of protein.

Of course, some people manage to lose body fat and develop a nice physique WITHOUT eating a lot of protein (barely any). But, those people are rare. And their quest to lose body fat was probably a lot harder.

What to do instead: Eat protein. If you track macros, aim for between .8 and 1.5g per pound of body weight (1g per pound of body weight makes things simple). If you don’t track macros, try to get in a protein source with each meal (the size of your palm or two palm-fulls).

Wrapping Up

Making mistakes is part of the fitness process (a valuable part), but it’d be kinda silly if we all kept making the same ones.

Don’t try to lose body fat until it’s something you currently value.

Don’t rely solely on willpower.

Don’t neglect strength training.

Don’t forget about calories.

And don’t eat a bunch of carbs and fats without eating an adequate amount of protein.

You avoid these mistakes, and you’ll be 80% of the way towards reaching your fat loss goals.


Author Bio:

Nick Smoot is a strength coach and nutrition consultant out of Newport News, VA. He got his start in the fitness industry back in 2012, and since then he’s spent countless hours helping clients become the best versions of themselves possible. In his free time, he enjoys lifting heavy things, eating, writing, traveling, nerding out on Harry Potter, and eating.

Visit Nick’s blog here, or feel free to connect with him on Facebook or Instagram.

How to have a weak, average, and un-athletic body

Building a strong, shredded, athletic body is brutally hard work. It’s much easier to pack it in, follow the crowd and be average, weak, and un-athletic.  The sad part is most people are fine with average, until finally, they snap. They get sick of it and go all in, making a change for the better. 

If you want to be average do the things listed below. Want to be a better, happier version of yourself? Avoid these things like deadlifts at Planet Fitness and start making some real headway in the gym.

Let’s get to it. 

don't blend in, be different.

Don’t lift heavy weights. You’re not training to be a strongman anyways. Besides,  the pump is the only way a muscle grows.

Change your routine every week. Muscle confusion bro’!

Don’t Track progress. Besides, you’re changing workouts every week to do that “muscle confusion thing.” Body fat percentage, tracking strength gains, and analyzing your training is too hard anyways.

Focus on Curls, lateral raises, and calves. Cuz they’re my weak points that need bringing up. Sorry junior, you’re going to stay “junior” if you don’t seriously focus on strength in major compound lifts like squats, deadlifts, and chin-ups.

Compare yourself to everyone else. if you’re not first you’re last, right?

 Don’t Eat Fruits and Vegetables. There’s not enough calories to support training. Besides, vitamins and minerals aren’t vital for chemical reactions that control every physiological process in the body.

Neglect Sleep. “ I didn’t sleep well” is a great excuse for every lackluster workout, meeting, or day. Besides, why sleep when you get to  drink 67 Red Bulls, a few pre-workouts and be ready to take on the world? Nonsense, hack your sleep and get back on track.

Stronger, shredded, athletic
Gimme za red bull

Circuit Everything! supersets and giant sets are more time efficient, but you need rest to drive up strength levels and improve performance. 

Never sprint, cut, jump, throw or crawl.  You’re not training for sports these skills aren’t important anymore.

Warm-Up? Nah bro I’m hawt. Staying healthy, maximizing training performance, and preparing the body for a long and prosperous training career isn’t important. #YOLO


stronger, shredded, more athletic
photocredit: knowyourmeme.com


Focus on bulking… all day everyday! You need a caloric surplus to gain muscle and plenty of nutrients to support training, but your body needs a break. Try cycling calories and carbohydrates to support your training needs. Try this.

Rely On Supplements for all your nutritional gains.  Science is mixed at best for most supplements. Plus, pills and powders are more convenient.
Here’s a tip… eat real, high-quality food. If you want to see what works check out the Examine Supplement Guide for no-B.S.  research driven information.

GO BEASTMODE EVERYDAY. Okay, you need to work hard, but turn it down every now and then. Seriously, chill out, take a deload week and let your body heal. Without recovery there is no adaptation. With no adaptation there is no growth. Train, recover, adapt=> Strong, shredded, and athletic.

Yea, this is a sarcastic list, but it serves as a reminder for those trying to build a strong, shredded, and athletic body.  Take advantage of the day and do something to build your dreams.

photo credit: davidwhitedesign via photopin cc

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