The difference between success and failure isn't whether you get off track, it's whether you get back on track, and most important of all is how quickly you do it. I recently hiked the 2200-mile Appalachian trail (AT) from my home state of New Jersey to the Southern terminus in Georgia.
So many people struggle to stay consistent with their diet, training, or both... they start, stop, start, stop without getting any real momentum or pulling together any kind of extended streak. I recently surveyed our group members who have been consistent for a year or more about how they did it... I took this list of real world strategies and combined it with what research says about sticking to a diet or training plan. The result is like a "blueprint for consistency"...
This is a fantastic fat burning stew because it's so low in calories and so filling. It's also healthy and helps you build muscle because it's so high in protein. You get 42 grams of protein, even with a modest serving. With the right flavors, including BBQ sauce, fire-roasted tomatoes, smoked paprika, and a pinch of Hickory liquid smoke, it's one of the most unique and delicious stews you will ever enjoy.
Instead of making New Year predictions for trends in the whole diet and fitness industry, what if I could take out my crystal ball and predict with perfect precision exactly what kind of health and fitness results you will achieve by the end of the coming year? I can do that. In fact, I already did. Click here to see the prediction list in today's blog post
If you want to get the best muscle gains possible, there are training variables that you need to optimize. That includes things like how much weight, how much intensity, and of course progressive overload. One of the most important variables is how many sets per week (aka "volume"). Though it's been researched in depth it's one of the most overlooked and misunderstood factors in the muscle building equation. The biggest study on volume ever done was just published and the findings were fascinating and useful....
Meal prepping (aka “meal prep”) is often misunderstood. Many people think meal prepping and meal planning are the same thing. The truth is, they go hand-in-hand, but they’re different. In this post, first I’ll quickly explain that difference, and then I’ll show you how I do meal prep, and how you can use these great meal prep ideas too to burn more fat (or build more muscle)
Mark Williams was the overall winner in the 2024 Burn the Fat Feed the Muscle Challenge in the men's muscle and physique division. In only 12 weeks, he burned off 23 pounds of fat (203-180 pounds). And that was only one challenge that ended in August. On January 1st he weighed 246 pounds, the heaviest in his life. That means in less than 8 months he burned over 65 pounds of fat. Most remarkable of all, he went from so unhealthy he thought he would die, to almost perfect health, astonishing his doctors and everyone around him.
This book was originally published in the late 1960s, but back then it wasn't a book, it was an audio program published by Nightingale Conant, the personal development company Earl Nightingale co-founded With Lloyd Conant. Much more recently, in 2018, the Nightingale Conant company (still in business) published Lead the Field as a paperback. This is a success classic by a legendary broadcaster and father of the audio learning industry....
At Brown University, Dr. Rena Wing and her colleagues knew that the biggest problem is not taking fat off, it's keeping fat off. So they designed a study where subjects were told to break their diet for at least two weeks. The scientists were intentionally trying to get people to go off their diet and regain weight so they could study relapse and how to best get back on the wagon afterwards. What happened was totally unexpected......
Traditional chocolate mug cakes usually don't appear on health and fitness sites, for obvious reasons. They use loads of sugar and oil and may have over 600 calories per serving and hardly any protein. Crazy right? But with a few ingredient modifications like using chocolate protein powder, you can cut the calories in half and boost the protein to 36 grams and it still tastes downright decadent...
