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Visceral Fat Guide—What It Is And How To Get Rid of It
Visceral fat is fat that is stored around the organs inside the belly. In research, visceral fat is distinct from regular fat (called subcutaneous […]
How Can I Be Healthy In The Winter Season And Avoid A Cold? 6 Tips
Ever wonder how you can make it through winter healthier? How can you avoid a cold? How can you make winter happier? Inside we’ll […]
Feeling Tired After A Workout? What To Do
You work out to become strong, fit, and healthy—and all it does is reward you with tiredness. What do you do when working out […]
Why Can’t I Gain Muscle? Checklist Of 8 Items
Perhaps you’ve started working out, you’ve changed your diet, and started to sleep more… but no matter what you’ve tried, you can’t gain muscle. […]
Lessons From The Minnesota Starvation Experiment
The Minnesota Starvation experiment was conducted from November 19, 1944 to December 20, 1945, at the University of Minnesota. It’s one of the most […]
How to Gain Weight As a Woman With A Sensitive Stomach
For women who are trying to gain weight, it’s already challenging enough. Things get even harder for women who have sensitive stomachs. They know that they […]
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Visceral fat is fat that is stored around the organs inside the belly. In research, visceral fat is distinct from regular fat (called subcutaneous fat.) Inside […]
Ever wonder how you can make it through winter healthier? How can you avoid a cold? How can you make winter happier? Inside we’ll look at […]
You work out to become strong, fit, and healthy—and all it does is reward you with tiredness. What do you do when working out makes you […]
Perhaps you’ve started working out, you’ve changed your diet, and started to sleep more… but no matter what you’ve tried, you can’t gain muscle. Why is […]
The Minnesota Starvation experiment was conducted from November 19, 1944 to December 20, 1945, at the University of Minnesota. It’s one of the most fascinating things […]
For women who are trying to gain weight, it’s already challenging enough. Things get even harder for women who have sensitive stomachs. They know that they need to […]
What is the best diet for fixing stubborn fat? Mediterranean, Keto, DASH, Carnivore, MyPlate, or something else? Let’s take a look. What is stubborn fat? As […]
What if you’re struggling with inflammation, but you want to gain muscle too? How can you make an anti-inflammatory diet a good match for building muscle? […]
Can you get and stay lean without counting calories? Is it really possible to stay lean year-round without tracking at all? Over the past twelve years, […]
What causes the dad bod? Why does it seem like the pounds pack on quickly to the belly and the neck not long after having kids? […]
Can lifting weights help to improve self-esteem? This week the topic of confidence and self-esteem popped up a lot with emails. “I wanted to change the […]
How do I gain weight without getting fatter—especially fat on the belly? It took me trial and error over the years and reading over 1,000 studies […]
We need amino acids, proteins, to live and build muscle. Most researchers consider that there are 9 essential amino acids, meaning that our body can’t make […]
Yes, you can burn fat and build muscle at the same time. I know because I’ve done it myself. And now I teach others how to […]
As a coach, my job is to help someone get results and transform their body and life. Knowing what to do is an important part of […]
When you look around, it’s easy to notice that so many people have bad posture. I don’t have great posture either and it’s something that has […]
People who have looked into this stuff might know the bare minimum of “the basics.” Things like: Lift weights 3x a week Eat enough protein Eat […]
With the holidays just around the corner, a lot of people are worried about packing on the pounds onto their gut or falling out of their […]
How do you stay consistent with working out? There are two main approaches—starting with a bang VERSUS slow and gradual changes. Which one is better? Precision […]
What’s the ideal weight for my height? What’s the best weight for men or for women? Let’s take a look inside at some studies and the […]
What is better if you’re a skinny guy looking to gain muscle fast? Mass gainer or whey protein? Why would a skinny guy take mass gainer […]
A lot of guys looking to put on muscle know that they need lots of calories to do this, so they often look at mass gainer […]
What do most people consider narrow shoulders? Can you make narrow shoulders wider? How do you fix them? We cover it all inside this guide. Bone […]
Can you burn off neck fat and make your neck thinner? Yes, you can, but you can’t just eat less calories to do it. The Anatomy […]
What do most people consider broad shoulders? First, we to distinguish the difference between bone structure and muscle, then the ratio of the shoulder span to […]
There are a few reasons that someone’s stomach can stick out. The first is body fat levels, and the second is metabolic dysfunction (linked to heart […]
Skinny fat people are both under-muscled (skinny) and have too much fat. The best way to fix this is by eating to support muscle growth and […]
When you’re bulking, you want to be eating enough energy to support your body trying to gain new muscle. The problem is that some foods are […]
What types of exercises will work best to deal with stubborn belly fat? We’ll cover everything you need to know inside. Belly Fat Is Developing Heart […]
Inside, you can get a free full-body workout specifically designed for skinny-fat guys who are trying to gain muscle and lose fat at the belly—at the […]
Why are some people skinny but with a double-chin? What causes this double-chin, and how do you fix it? The Anatomy Of Being Skinny And The […]
Looking to build bigger long head biceps? To understand what exercises work the long head of the biceps the best, we need to understand what’s going […]
We know how powerful melatonin is as it can help with fat-loss, building muscle, protecting the brain, and makes us look younger. So, how can you […]
Not really, no. The chin-up is a pulling motion and primarily works your lats, your traps, and your biceps. If you want to work your chest, […]
If your goal is to build new muscle size, called hypertrophy training, the ideal rep range is 8–12 reps. The same rep range holds true for […]
How long should you be resting between sets to build new muscle? Well, it depends based on other factors in your workouts. Let’s take a […]
The overhead press and the bench press are both exercises that involve pressing a barbell. But they’re actually pretty different. The overhead press works the upper […]
When planning out your workouts, how many sets you do in each workout will need to be factored into the bigger picture. For example, other factors […]
When trying to build muscle, and you want to know how many sets to do, you need to look at a workout with the whole picture […]
Like all muscles, the neck muscles, particularly the sternocleidomastoid muscles, respond well to hypertrophy training, which means size. So how often should you work your neck? […]
No, the shrug exercise does not make the neck bigger. The shrugs do hit muscles near your neck like the upper trapezius and the levator scapulae, […]
No, your neck does not naturally get thicker from lifting weights. In fact, you may see your neck measurement drop a bit. This is because we […]
You can absolutely build up your neck muscles. The muscles are already there, although they might be small if you haven’t needed them to get bigger […]
What is physical attraction and why does it matter? “I wanted to look great to attract the woman of my dreams” This is the reason why […]
Are athletes healthy? Can they be fit but not healthy? Let’s take a look. Take a look at this guy’s leg. This is George Hincapie and […]
If you want to be healthy, is building muscle a good idea? Inside we’ll dig into that. I’ve got a few quotes from my clients and […]
What season is it best to gain muscle? Spring, Summer, Fall, or Winter? It’s January and another cold day at -21C (-5F)—an absolute blizzard. You’re freezing, […]
Is it safe to use supplements when trying to gain muscle and burn fat? I’ve estimating I’ve spent well over $10,000 on supplements—here’s my take. In […]
Are weight gainers good for skinny guys? Do they really help you put on muscle mass quickly? I used to drink huge glasses of this gainer […]
What does body recomposition look like in real life? Today I want to show you a before and after and tell you how Patrick did it. […]
One day I was walking through the mall, and I caught a glance of myself in a mirror at a clothing store. I was embarrassed by […]
How can you tell if you’re gaining muscle and not fat? Here’s a good comment I got the other day: “The one thing I want to […]
Liver. Yep, beef liver. Freeze-dried and placed into little capsules. Consuming beef liver is how Vince Gironda added 1″ to his biceps without even changing his […]
Many guys wonder how effective bodyweight exercises can be, especially compared to lifting weights. When it comes to building muscle, it seems like most people prefer […]
Are push-ups comparable to the barbell bench press? I was reading Shane’s new article on bodyweight training over at Bony to Beastly a few days ago […]
Can you be healthy without trying? Without exercising? Probably not optimally. But inside this article we’ll cover 17 ideas that will improve your health that won’t […]
How do you stop a nasally voice? I don’t have a guaranteed action plan as of yet, but I can give you some hints of truth […]
Are half of young college and university students both too skinny and too fat? A study from 2014 points to yes. Researchers looked at 501 students […]
Once in a while, I’ll hear someone mentioning “it’s genetics” as the end-all reason for something—especially for strength, health, and physical fitness. The funny thing was […]
In the entrepreneur’s world, there’s a key concept that must be mastered early called Opportunity Cost. The funny thing is that this concept should be taught […]
I was wrong about walking. As a sedentary-video-game-nerd in recovery, I used to think walking was one of the most pointless, silly things I had to […]
This is what trips everyone up when it comes to fat loss: satiety. If you want a shortcut to becoming healthy, lean, and muscular—you can ditch […]
I used to be a web designer. A really, really, skinny web designer. I started when I was 14 and made money running ads on a […]
On Twitter, by random chance, I came across a neat little scan of a 1952 interview with Marilyn Monroe. It was titled “A set of Bizarre […]
The complete guide to what broad shoulders are, why having broad shoulders matters for men, and what we can (and can’t) do to change them, and […]
Muscle mass and strength are almost perfectly correlated, so to gain more muscle mass, you need to get stronger. The easiest way to do this is […]
Front squats are a variation of the squat exercise, and they are very good for the lower body, mostly working the quads, which are your front […]
What does it mean to do a body recomposition? A body recomposition is when your body burns fat and builds muscle at the same time—leading to […]
Inside we cover everything you’ll need to know about lean bulking. Here’s what we’ll cover: What is a lean bulk? A lean bulk is a little […]
Many people on their quest to get abs soon realize that lower abs aren’t coming through the way they want, and this guide will cover everything […]
Is intermittent fasting better than calorie restriction? Yes, it is—especially if you lift weights and are trying to get leaner and stronger. The most popular type […]
A lot of our clients who want to have six-pack abs and look big, strong and athletic are stuck in a limbo of one of two […]
I have to be honest—I hate calorie counting. After years of being a sedentary, indoor desk-worker and one bad bulk and one bad cut—I had lost […]
Everyone wants to naturally and safely increase testosterone. It’s a happy, truth-telling, muscle-building, fat-burning, and energetic, super hormone. Even women want healthy levels of testosterone. (Little […]
I originally got into lifting weights because I had been suffering from chronic tendonitis in both arms. I worked and studied as a web designer in […]
What’s the price of an Olympic barbell these days? It depends. Barbells come in different types, materials, coatings, bearings, and quality. Inside, we’ll take a look […]
If you want to burn fat and get lean, people often say: Eat less Move more A combination of the two The idea is that if […]
I’ve been working out for a long time now—over ten years now. But for a long time, I was putting in the time, effort, and money […]
Have you ever taken butter out of the fridge and tried to spread it on a slice of toast? What happens? You completely destroy that toast […]
I remember the first time I tried burning some fat off. My earlier bulk had gone horribly wrong and I got fatter. I hit my goal […]
Recently I’ve been doing some more digging into testosterone as it relates heavily to men who want to be stronger, leaner, and healthier. Some lesser-known factors […]
Ectomorphs are naturally skinny and have a difficult time gaining weight. Usually, they have narrower shoulders, thin wrists, lankier arms and legs, and a lower body […]
A skinny fat woman has a body that is characterized by both low levels of muscle mass (skinny) and a higher level of body fat, especially […]
The skinny-fat body is shaped by simultaneously having low levels of muscle mass (skinny) and having high levels of body fat—particularly stubborn belly-fat. So what should […]
Skinny fat means having a body that has low levels of muscle mass (skinny) while also having a high level of body fat (fat.) Put them […]
Skinny-fat and looking to get six-pack abs? You’re in the right place. The Basic Formula For Abs The formula for getting six-pack abs can be simplified […]
Are you skinny and wondering how long it’ll take you to get six-pack abs? Well, that depends on how skinny you are (amount of current muscle) […]
Should skinny-fat people bulk or cut? The answer is: both. Skinny-fat people should build muscle while burning fat. This process of changing your muscle-to-fat ratio is […]
When people say the term “skinny-fat,” it usually means a body with low levels of musculature (skinny) while having a high bodyfat percentage (fat). This makes […]
There was a period of lifting when I had plateaued, making it incredibly boring for a little while because I wasn’t getting stronger. One of the […]
There was a neat study published March 9, 2020, titled Sitting, squatting, and the evolutionary biology of human inactivity. Researchers studied members of a hunter-gatherer group […]
There was a long time when I couldn’t get stronger in the gym in the lifts I was chasing. For example, with the bench press, I’d […]
I love this question because it reveals something about the man asking it. It shows a desire to be prepared and the willingness to develop and […]
For nine years, I lifted three times a week at the local gym. First, I had to get there, get changed, do a long workout, get […]
Many people wonder, “am I underweight?” What weight is considered skinny or clinically underweight? What BMI (Body Mass Index) Is considered skinny? Take a look at […]
It’s pretty normal to want to know how our bench press stacks up compared to other guys (see how strong is the average guy.) Is benching […]
Why are blue-light-blocking glasses, or “blue blockers,” so controversial? What are they supposed to do, and what does the science say about them? What’s the difference […]
I had crooked teeth leading into high-school. According to stats, I was part of the Western majority of needing a fix. I got healthy teeth removed […]
Guess what time my wife and I went to bed last night? 9:15 pm. And just in case you’re curious, I’m 31 years old. I’ve been […]
How much does a home gym cost in 2023? Inside we’ll cover a few different set-ups, ranging from a simple set-up for apartments, a budget home […]
If you’re a skinny guy but cannot see your abs—the good news is that you can fix it. You may even be as skinny as I […]
Skinny guys need to grow their muscles everywhere, including their abs and obliques. So they should think about doing a workout program that would include some […]
What do you do if you’re skinny but you’ve got excess fat around the stomach area? The standard advice given to people with stubborn belly fat […]
Milk is an incredible tool for building muscle. But why is it so good when it comes to gaining? And which type of milk is best […]
Milk will not make you lose weight, but it can help you burn fat. Let’s define what people mean when they say they want to “lose […]
Can milk make you fat? You can overdo it, for sure. Don’t expect to be able to drink a gallon of milk every day without gaining […]
Is milk good for building muscle and getting bigger? What about for fat-loss? Milk isn’t healthy though—all that saturated fat? Oh, and it gives you acne […]
It’s pretty normal to wonder how we stack up against the average guy when it comes to muscular strength. Are we weaker or stronger than the […]
Everybody knows the classic chin-up. Place your palms facing towards you on the bar, pull hard and lift your chest to your hands, and lower yourself […]
Too many workouts treat women like mini-men, but women and men have different strengths (and weaknesses), and they won’t have the same physique goals. So, what […]
What are the best bodyweight exercises for guys who are total beginners? Inside, we’ll show you the best beginner exercises to train the body in it’s […]
Do you find pull-ups and chin-ups challenging for you? Then yeah, your biceps will definitely get the message to grow—no isolation work needed. Keep in mind […]
What do you really need to know about going to the gym to lift weights for the first time? No, we’re not going to rehash the […]
Skinny-fat people are in a tough spot. They’re too skinny and they’re too fat. So, should they cut to burn off the fat or should they […]
Want to learn how to gain muscle without gaining fat? Here’s a question we got from a guy trying to gain muscle: “Been lifting hard for […]
Yeah, it’d be a good idea to include a good portion of protein with every meal. The reason why is because protein doesn’t have a way […]
James Krieger, a published scientist, says that after reviewing all the research, for beginners it doesn’t really matter if they lift weights in the morning, afternoon, […]
Looking to get six-pack abs fast as a skinny guy? You’re in the right place. The Formula For Six-Pack Abs As A Skinny Guy 3 Steps […]
Getting a six-pack for most guys could be simplified to: Having well developed abs that would be big enough to see Having a low enough body […]
If you’re trying to build muscle, research shows that the optimal amount of protein is between 1.3g–1.8g per bodyweight kilogram a day (or 0.6g–0.8g per bodyweight […]
If you’re trying to eat enough protein to help you build muscle or to help you get leaner, that’s already fairly challenging for many people. Trying […]
What’s the best protein food? This is a tough question. Anytime someone says “best,” you need some sort of metric to compare the foods on. The […]
As of right now, the most important research paper is a 2013 meta-analysis of 43 studies related to protein timing around a workout by Dr. Schoenfeld, […]
“The simplest thing cannot be made clear to the most intelligent man if he is firmly persuaded that he knows already, without a shadow of a […]
Back when I was dangerously underweight, and I was totally in the dark about nutrition, I thought eggs were a high protein food. But later I […]
I’ve been using intermittent fasting now as a lifestyle for over a year, and I’ve never been lean and strong. It also helps me to focus […]
What exactly is cardio? Do we need to do cardio? Inside we’ll take a look at what cardio is, some of the best reasons we should […]
Inside are two strength and muscle-building workouts: one for men and one for women. They are designed to get you results in 30 days without any […]
Heading to the beach soon for your vacation? Today, we’re going to be covering everything about developing a strong core and getting a six-pack that not […]
If you’re looking to build muscle, lose some weight and get leaner, or both—then you’ll likely want to grab a protein powder. What type of protein […]