Posts Tagged ‘Fitness’


What’s the first thing that comes to mind when you’re trying to lose weight?

Well, eat less. Duh!

It’s simple logic — if you burn more than you consume, you’ll lose weight.  If you eat more than you burn, you’ll gain weight.

So naturally, we center our thinking into consuming fewer and fewer calories.


In essence, this is true. What I’ve found, however, is that most folks looking to lose weight go way too far the end of the spectrum — we take one extreme to another. Go figure!

You can’t change your body eating a thousand calories. Extreme methods don’t last very long.

Needless to say, the bigger the caloric deficit, the bigger the rebound.

Sure, you might see some appreciable results from the beginning, but you will inevitably hit a plateau. And once that happens, guess what? You’re going to cut calories again. Remember: gradually reducing your body fat is the name of the game. You can’t change your body eating a thousand calories. Extreme methods don’t last very long.

Restricting calories should be done at a moderate pace and with precision. Put yourself in a position where a positive adaptation can occur by eating what your body needs — adequate protein, carbs, and fats.


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1. Performance based goals yields better long-term results. Being able to do a chin-up(s), deadlift 1-2x your bodyweight, or simply move without pain — the confidence that comes with that is advantageous to your overall health.

2. A well-qualified coach can be a great addition to your progress. But at the end of the day, he/she is not going to spoon feed you. You’ve got to take ownership of your own health. If you don’t give anything, don’t expect anything.

3. Band-resisted Deadbug is a great drill to do before you hammer squats or a deadlift because it encourages you to keep a neutral spine, and your anterior core engaged.

4. Alignment and how well you move is going to determine the loads and stress on your joints. You’re body is amazingly adaptive, so always ensure you’re moving with proficiency.

5. If there’s one thing that working in a commercial gym has taught me, it’s that most folks go through the motions. Bust your ass and focus on getting stronger. Watch what happens.

6. Pizza is life, period.


7. Get lean and strong with the prowler.

8. If your diet consists of minimally processed foods, you’re body will pay you back. If you eat crap… well, we all know where this is going.

9. You don’t have to be an athlete to train like one.

10. Surround yourself with like-minded individuals. More often than not your mindset is taken to a different level.


11. Squatting ass-to-grass or deep squatting is primarily governed by genetics. You can improve range of motion through various mobility drills and soft tissue work, but it’s ignorant to assume that everybody should squat deep. Assess, individualize, and prioritize.

12. A lot of shoulder, elbow, and wrist problems can be cleaned up by looking at scapular positioning. The site of the pain is not always the source.


13. Standing on a BOSU or wobble board, and performing an overhead squat while holding your cat in one arm is not “functional training”. There’s nothing more functional than lifting heavy ass weights off the floor. Stop training for the friggin’ circus.

14. If you make the mistake of restricting too many calories in your attempt to lose weight, your efforts will bite you in the butt the moment you say, “F*ck it” and pig out.

15. Consume as many calories as you can whilst still seeing results. There’s plenty of time to make adjustments.

16. So cool to see my articles getting published back home in Saipan.


17. The more disciplines you improve, the better the results. That said, I’d have to say that mitigating alcohol consumption and adding more protein into your diet is the most effortless thing you can do to start burning more fat.

18. Never sacrifice form to lift or move more load. Movements that begin from the spine is an indication for future back pain. Move well, then move often.

19. Must have supplements: Vitamin D, Probiotics, Cod Liver Oil.

20. I hate Farmer Carries and Bulgarian Split Squats, but man do they make your body change.

21. Fat loss is simple by design. Unfortunately, we make things more complicated than it has to be.

22. Don’t be demoralized by how much more you have to do. Rather, appreciate how far you’ve come.

23. How’s this for a baller photo? #ThatViewDoe


24. If you’re having difficulty learning how to deadlift properly, try the landmine deadlift. It encourages you to shift your weight posteriorly imposing much less sheering force in your lower back, and your grip isn’t a limiting factor.

25. If you’re trainer or coach throws you into the workout without an assessment, RUN!

26. Take all the pills and powders you want. If you’re not employing the simple things such as drinking enough water and getting enough sleep, you’re wasting your time.

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Alright, folks.

Listen up.

1. Eat real food


It goes without saying that what you eat, and how much you eat is going to largely determine your form.  Put simply, you are what you eat. If your diet consists of minimally processed foods, you’re body will pay you back. If you eat crap… well, you get my point.


2. Supplements WILL NOT get you shredded


Supplements can be very useful in aiding you to your goals, but don’t think for one second that it’s the missing link. Truth is they play a very small role. Rather than worry about what supplements to take, adherence to proper (not restrictive) nutrition must first be met. No pill or protein powder is going to offset poor eating habits.

3. Move more first


Fat loss is simple by design — move more, eat less.

Any time you want to lose weight, you simply create a calorie deficit. Most beginners, however, share a common theme. They create too much of a deficit and they end up restricting too many food groups. We can certainly argue that some foods are better than others, but the most important factor that drives fat loss is movement.

I’m not implying that you shouldn’t be diligent with your nutrition. What I’m trying to convey is before you think about going on a “diet”, how about moving more first. There’s plenty of time to make the necessary adjustments.

4. Mitigate alcohol consumption

Without spitting too much facts, alcohol diminishes your gains because it slows the rate of protein synthesis, and ultimately affects how your body is going to utilize energy (release it or store it). Don’t get me wrong, I do like to kick my feet up and enjoy the occasional cold one. In fact, moderate alcohol consumption is actually healthy. Where it becomes a detriment is when you go overboard.

5. Drop The Soda. Drink Water


If you’re not properly hydrated, you’re just putting yourself in a position where you’re not facilitating a positive outcome. Simply drinking more water daily can trigger a response leading to positive changes in performance and body composition.

Stay hydrated, my friends.

6. Consume more protein


Muscle is your body’s best tool for burning fat, and you can’t build muscle without a sufficient amount of quality protein.  Not only does it help support lean body mass, but it keeps your metabolism elevated due to its high thermic value — it takes a lot of energy to digest.

Get that protein.

7. Do not cut sodium


One of the most misunderstood essential nutrient is sodium. The very thing that most doctors tell you to cut out of your diet, is the very thing that is hurting you. In addition to improved performance and joint integrity, optimal sodium intake increases blood volume, which then helps deliver nutrients to the body and helps remove waste.

Don’t be alarmed by the weight gain when you increase your sodium intake. That’s due to water retention. Once your body adapts, it will normalize and you’ll start to see just how beneficial it is for overall health.

It’s also worthwhile to note that there’s been studies suggesting that people who suffer from hypothyroidism can benefit from increasing their sodium intake.


8. Shrink the change


As human beings, we have a propensity to make things more complicated than it has to be, and as a result, it overwhelms us. There’s no need to make drastic changes.  Focus on making small improvements everyday. Start small and work your way up.  To paraphrase Chip and Dan Heath, “Small targets lead to small victories, and small victories can often trigger a positive spiral of behavior. Big changes come from a succession of small changes.”


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