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How to Burn Fat and Get Cut

Looking to burn fat? Take a systematic and direct approach to weight loss with these five get cut tips. Daily Cardio The most successful approach to fat loss involves maximizing the amount of calories you burn. The fact, like it or not, is you need to do some form of cardio activity each training day. A total of 60 min of cardio each day is a good starting point. Obviously you can progress up to that point, but you need to jumpstart the calorie burn and your metabolism, each day with 30-60 min of morning aerobic activity. Finish your training day whether it’s later that same morning, or i...

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“Walk” Your Way to Better Abs

Want a rock solid mid-section? Get walking with these core exercises…

11 / 07 / 2017 1R

Top 5 Push-up Variations

Think push-ups are too easy and won’t improve your athletic performance? Think again.

10 / 07 / 2017 1R
Protein Supplements for Female Athletes

While they won't make you look like a man, protein supplements will help you get stronger while losing body fat. Many men, especially athletes, are looking to put on some size and gain strength. Therefore, they have no problem taking protein, pounding the calories, and pushing some seriously heavy weight around. Women on the other hand are different. Many don’t want to get "jacked" or feel like getting too big can actually compromise their performance (soccer players, cross country runners, synchronized swimmers come to mind). Consequently, some fear protein and lifting heavy weights and i...

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The Paleo Diet Revised

While the Paleo Diet has some sound principals, this list will help you get the results you’re looking for, without the prehistoric guidelines.

09 / 07 / 2017 1R
Fast Fat Loss With the Tabata Method

Four minutes of hell is all you need to lose weight, really quickly. DISCLAMER: The Tabata Method is a highly intense training protocol that should only be utilized if you are in good, to very good, physical condition and completely healthy. Before reading on, I would recommend you check with your primary care physician that you are physically healthy enough to embark on such a routine. Oh, the excitement generated when people hear the words listed above. The Tabata Method has really gained a ton of popularity recently due to the CrossFit folks pasting it all over the internet, and th...

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Jul 2017

Top 5 Triceps Exercises

Biceps and triceps go together like spaghetti without meatballs. Use these five triceps exercises to build muscle on the other side of your arms. Ok fellas it’s Friday again and guess what? Big arms are still in style. This time around we’re talking triceps. Biceps are clearly a must, but what separates good arms from great arms are those horseshoe-shaped tris. Don’t know what I’m talking about? Well you should, and you will, if you blast your arms for a couple of months with these 5 monster exercises. Stick with the 12-10-8-8 rep scheme that we’ve been doing, or drop the reps to 6 on t...

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Jul 2017

What is Casein?

What’s micellar casein and why the heck you should be taking it? When it comes to protein powders, there’s nothing more beloved than good ol’ fashioned whey. But as manufacturing techniques have evolved over the past few years, the love for casein in the athletic and bodybuilding communities has grown. Newer versions like Complete Casein from Cytosport taste a heckuvalot better than the chalky varieties of yesteryear, and more importantly, casein’s nutritional attributes have made it a popular meal replacement and pre-bed option for those working to gain muscle or cut fat. Yet, despite it...

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Ballistic Training with Medicine Balls

Increasing your power and athletic performance starts with these medicine ball exercises. Power is important regardless of what sport you play. The UFC fighter who delivers the knockout punch, the wrestler who hits the big throw, the baseball player who hits home runs, the defense lineman who explodes for huge loss tackles, they all share the trait of power. But if you never train for max power, you’ll never deliver that “knock out punch” on the field. So what’s the best way to improve functional power and athletic performance? There are actually many different ways to train for power. O...

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Fat Loss Planning, Pt. 2: Macronutrients & Dieting Strategies

Using metabolic and psychological factors to increase your fat loss.

05 / 07 / 2017 1R
5 Ways to Lose Weight Without Dieting

Find out how small changes in your diet can help you lose weight. If you want my honest opinion (which you do, of course) - dieting is terrifying. Eliminating carbohydrates... forever? Buying Not 1R Approved weight loss products endorsed by Jillian Michaels and Kim Kardashian? Going on a lemonade or straight protein shake diet for a few weeks? There is a reason why most fad diets end in weight regain, and it’s because they are unnatural and unsustainable.       You shouldn’t have to turn your world upside down to lose weight and keep it off. Instead, focus on making one small change and ...

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The Working Mans Bodyweight Workout

A template to eating better, training better, and looking better… while at the desk. I hate excuses, particularly those made for your health and wellness. I hear them all the time, from all types of people, except successful people. Of course, when I say “success” you probably assume I mean the amount of money someone makes/is worth, but that’s not at all the case. To me, success is someone in good standing with their peers, uses sound judgment, holds themselves consistently accountable, and is widely respected. If reading this, chances are you’ve got a roof over your head, access to dece...

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Core Exercises for Athletic Performance

Stop doing sit-ups, start doing these core exercises that will actually improve your athletic perfomance. It’s the end of your training session and your about to lay on the ground to do the standard crunches. The last time I checked, lying on your back during the game means that you’re in serious trouble. Which is why, if you really want to improve your on-field performance, the core complex below is going to become one of your best friends. Unlike old-school “abs exercises,” this complex challenges the body by forcing it to stabilize through rotation, as well as crunching, motions. It...

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Jul 2017

The Push-Up Program

Regardless of whether you can do just one push-up or a 100 push ups, this article's got you covered. We’ve gone over how to perform the push-up properly, so now we need to talk about how to incorporate the push-up exercise into your training program. First let me start by saying this, if you cannot do over 10 legitimate push-ups you have no reason to lie down on a bench and try pressing, let alone variations of push-ups. Do me a favor and check your ego at the door and learn how to do this right before you bench press. The situations we will go over are as follows: 1) you can’t perform ...

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5 Advanced Lifting Techniques

At some point straight sets aren’t going to cut it. To break through a plateau, or to just change things up a bit, mix these five techniques into your workout program. When you’ve just gotten into the iron game, you’ve got the training age of a five year old. You can seemingly do anything in the weight room and, as long as you pay a little attention to your diet, you see great strength gains. But there inevitably comes a point, for some it happens two years in, for some a little later, when the trusty 5x5 or 8x3 in your periodized plan simply doesn’t cut it. If you find yourself stagnan...

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Squat Form and Flexibility

If you found that you have some limitations in your squat assessment from Part 1, check out this article to improve your flexibility before your squat. So you’ve finished your assessment and found that you have some limitations in your squat pattern and you want to improve them before moving on to lifting heavy weights. Congratulations, you recognize your deficiencies and are willing to get better! This is more than can be said for most of your peers. Corrective exercises can be tedious, but doing the little things now can lead to big results down the road. There are tons of exercises ...

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The Dangers of Diet Soda

Just how bad is diet soda for you? Find out below.

28 / 06 / 2017 1R
The Top 5 Unhealthy “Health Foods”

The five foods most people think are healthy, but may actually kill your healthy diet and your beloved six-pack. Let’s talk commonly believed misconceptions, aka lies your parents told you: "Einstein got bad grades in school." No, he didn’t. Yeah he got 4’s…. on German scales of 1-4. "Napolean was short." He was 5’7”, the average height for a Frenchman back in the day. "Mice like cheese." Mice actually hate cheese and some are lactose intolerant. Sadly, not everything (or anything) you watched on Tom and Jerry was factual. With your mind blown by these revelations, let’s move to a ...

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Jun 2017

MMA And Healthy Shoulders

Stay strong and injury free with this simple, effective, circuit. Whether a young athlete, business executive, or pro MMA fighter, injury prevention is always included in my goal-setting discussions with clients. It was frankly paramount during the filming of ‘The Ultimate Fighter Live,’ as we never knew which athlete would be fighting the next week, and thus had to do our best to keep them all in top, physical shape at all times. To help with this, I incorporated the Functional Movement Screen. Along with Dr. Jenn Reiner, a certified FMS & SFMA practitioner, we took the members of Team...

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Dispelling Myths about Creatine Supplements

Finally the truth about the most talked about supplement of them all, creatine. It’s mid-August and you’re desperate to get off the bench and onto the field. Based on a recommendation from one of your team’s former standouts, you start taking creatine. And a few weeks later you notice it’s working. You feel stronger, faster and better than ever. You start out playing your teammates, vying for a starting position and winning accolades from your coach, who's absolutely amazed by your progress. And then one hot muggy day you suddenly fall to the ground, grab your calf and whale in pain. Your...

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