Idiot’s Guide To Cutting Calories

What are the simplest methods for cutting calories?   When it comes down to it, reducing bodyweight comes down to either: Decreasing Calorie Intake Increasing Energy Expenditure A mixture of the two  We’ll be dealing with numero uno here. If you are trying to adjust your lifestyle to make some room for fat loss, inevitably you will have to reduce how much you are eating. I have two main methods that I like to teach my clients because they are simple and easy to follow and understand. Reduce meal frequency. Reduce portion sizing.  Pretty simple right?  Let’s go over some of the details of both of these options   Reducing Meal Frequency  In order to  reduce meal frequency we must first have an awareness of how frequently we are eating.…
Read More

Make Every Rep A Single

This was a coaching cue I learned from Brett Jones, while working towards my Russian Kettlebell Certification a few years ago. It's a cue that I actually kind of forgot about using on my clients for a short period but has resurfaced numerous times lately. I pretty much use this cue exclusively on the big four: squat, bench, deadlift, and overhead press for those of you who have been living under a rock. However, it could definitely be used on other compound exercises as well. The basic premise for using this cue is to help avoid technical breakdown as fatigue sets in. Go onto the Tubes and watch a newer lifter do a grinding set of deadlifts for instance. The first few reps (hopefully) look like they're being executed with proficient…
Read More

D-Aspartic Acid or Save Your Money?

D-aspartic acid (DAA) was a supplement I remember gaining popularity somewhere around 2008. I remember giving it a shot, as I heard good things, anecdotally of course from the annals of bro science: forums. I was skeptical of trying it but I thought, what the hell, why not. I was incredibly disappointed. DAA is one of two forms of the amino acid aspartic acid. It’s been hypothesized that DAA can be used as a natural testosterone booster (t-booster). According to examine.com: “D-AA works in the central brain region to cause a release of hormones, such as luteinizing hormone, follicle-stimulating hormone, and growth hormone. It may also build up in the testicles, where it alleviates a rate-limiting step of Testosterone synthesis, which leads to a minor testosterone increase.” This is another supplement made…
Read More

Are You Mental?

Mel Siff inspired this blog during my first foray into Supertraining. I enjoyed the shit out of his points. However I'd like to elaborate on some specific points. That is the purpose of this article. I’m going to be referring to strength in terms of general lifting, not necessarily competing in powerlifting or other strength sports. I’ll probably be flip-flopping between different strengths sports to make points. Just realize even if you don’t compete you should find some things that you can work on to improve your performance in whatever sport you do. According to Siff sporting performance depends heavily on psychological factors such as: Motivation Aggression Concentration Focus or attention The ability to tolerate pain or to sustain effort The perception of sensations and events in training and competition The placebo…
Read More

Be A Fitness Tester Pt II: Resistance Training

Last week I went over part 1 on how to begin adding new methods into your diet regimen instead of arguing about it and discussing it ad nauseam.  We covered the dogma-trendy spectrum and how one should attempt to be in the middle of the spectrum or at least move towards the middle. Today we go over training, another convoluted area, where yet again you have access to so much information.  The sad fact is just like nutrition, much of this information is simply bunk.  There are now some reputable sites that constantly churn out good stuff, but these resources are few and far between. Let's get into the fun stuff.   Spectrum Business When it comes to weight training, the spectrum I covered last time still applies, but less…
Read More

Be A Fitness Tester Pt I: Nutrition

I’ve thought long and hard about this numerous times. Everyone knows the Internet doesn’t “lend and hand” to the option of testing. Why? Everything is already out there for you to grab with a click of your mouse. You want a diet to try out? You’ve heard about IF so you go and check out Martin Berkhan. You want a strength program? You go and check out Stronglifts. Before I get into the nitty-gritty let me first off make one point clear. If you have hired a coach, you have given up a certain degree of freedom. This means you should trust him or her to have your best interest in mind, and testing becomes less of an issue. Still, if you have a good relationship with your coach and…
Read More

Macro Counting – A Troubleshooting Guide

A few weeks ago I did a video with a few of my clients where we discussed a few of my favourite methods for increasing their macro counting adherence and accuracy.  The video is pretty long (around 47 mins) but I wanted to go into detail on a few of my points and let my mind go where it needs to go when I help my clients. Don't worry I'll keep it out of the gutter where it usually is ;) For you visually focused learners: I came up with 7 hacks (just kidding, I fucking despise the way that word is now used) tips for helping my clients improve their adherence and accuracy with counting their macros. From the information I've gathered since working with many clients there are a…
Read More

WTF Are Fat Burning Foods?

[caption id="attachment_1266" align="alignleft" width="261"] LOL.[/caption] Advanced warning: people who claim to be superior human beings because they eat "clean" may or may not feel butthurt after reading this article.  Sory for yor lots. The term "fat burning food" comes up waaay too much.  So much so, that I feel people don't even understand what they're talking about.  What exactly is a fat burning food?  Is there a magic concoction of food that you can digest and absorb that will cause fat to burn off your body like the red hot sun on ice?  I'm going to go over a few aspects of why the term "fat burning food" (FBF) should be thrown into a pit of hyenas and mercilessly destroyed for all eternity. If It Fits Your Macros First thing…
Read More