A ketogenic, or keto, diet is a low carb diet where the body produces ketones in the liver to be used as energy. By lowering your intake of carbs, the body is induced into a state known as ketosis, a process that the body initiates to help us […]
Whether your goal is to gain muscle or lose fat, knowing how to figure out your macronutrients is crucial. The three macronutrients are protein, carbohydrates, and fat. Protein and carbohydrates each contain 4 calories per gram, and fat contains 9 calories per gram. These three macronutrients make up […]
In “Calculate Your Macros, Part 1,” we went over how to figure out your macronutrients in order to maintain your weight. In Part 2, we will discuss how you should adjust this number if your goal is to either gain muscle or to lose fat, and how you […]
Many in the strength training community commonly experience poor appetite in the off season. This can greatly impede progress for those who are trying to gain muscle. Eating large amounts of whole foods day in and day out often becomes repetitive and, in fact, very draining. This can […]
For this series “Fit for Fifty,” I had $50 to buy enough food to last a week. Although I typically incorporate more food variety than what you see in this video, I had to work within a very strict budget. One tip that I’ve followed over the years […]
Back and biceps are two of my favorite muscle groups to train. People often ask how I manage to shape my bicep and build the peak. It’s not just about reps and it’s not just about the weight. It’s also about the angles of each exercise and your […]
What makes a great meal replacement shake? A true meal replacement should provide everything that you would be missing in a well-balanced, solid meal. It should be quick, easy, balanced, and not make you feel sluggish. Although it would be too much to expect it to taste like […]
My second dads—Glenn and Roger—were also my first two training partners. Walking into Greg Long’s gym, I was slightly intimidated by Greg and his brother Dennis. I had heard so much about them from when I was young that meeting them in person for the first time left […]
New recent studies show that the regular consumption of stimulants, such as the caffeine commonly found in coffee, tea, and pre-workout supplements, can actually reduce training performance and negate the positive effects of pre-/intra-workout caffeine supplementation. About Caffeine As you probably know, caffeine is the wonder drug that […]
#1: The “A-Frame” This is ground zero for improper deadlift mechanics and undoubtedly one of the most common mistakes seen in lifters taking the deadlift on its maiden voyage. The “A-Frame” refers to a valgus angle at the knee. This basically means that the lifters’ knees do not […]
I frequently mention that I prefer using both lengthening and shortening movements when performing my glute/hamstring workouts. My glute workout usually consists of a circuit routine where I will do 2-3 different exercises back to back with minimal rest in between. This allows me to do more exercises […]
When your weekly grocery budget is only $50, you have to be strategic in how you spend it. What should you get? Can you have variety? Are you able to have enough sustainable options to power you through your active lifestyle? All of these are expected concerns from […]
