Maximize your time investment in the gym — Strength training is one of the most effective ways to improve your body composition; it helps you build muscle, and the more muscle you build, the more calories you inherently burn. An amazing win-win situation. But if building muscle is your goal, lifting weights in the gym isn’t where the…

Once you stop learning you start dying. — When you’re new to the gym (or to anything for that matter), it’s not uncommon to be quite impressionable at first. This is a whole new world, and if the nice person in the Gold’s Gym stringer tank top is taking time between their sets of hammer curls to espouse…

Like most things, it depends. — Last week, I started my first block of a size and strength program written by Jeff Nippard. It’s four workouts per week for a total of 9 weeks. Also last week, I got sick for the first time in years. Perfect timing. This made me think of a common pitfall…

Eat well without breaking the bank. — It’s no secret that food prices have gotten considerably more expensive so far in 2022. Prices in April 2022 were an average of 9.4% higher than April 2021 — and when you narrow it down to specific household staples such as milk (+15.5%), eggs (+22.6%) and coffee (+14.7%), …

Create a sustainable plan for consistent results — Last summer, I took Dr. Layne Norton’s Science of Fat Loss Certification course. This wasn’t the first nutrition course I’ve taken, but it was definitely the most valuable in terms of real-world, applicable advice for sustainable fat loss. One of the lectures of the course takes a deep dive into…

“No pain, no gain”? It depends. — If your fitness goal is to simply stay active and live a healthy lifestyle, the majority of what you need to know — at least when it comes to the gym — can be summed up in one sentence: Do your best to train three times a week, make sure…

A lot of people’s biggest reservation about going to the gym is that they don’t know where to start. There are a countless number of different exercises to choose from, but at the end of the day, you can categorize them all into one of five movement patterns: Push, pull…

Paul “Triple H” Levesque is a legend in the world of professional wrestling and someone I’ve looked up to since I was a small child. He is the man who motivated me as a teenager to step into a gym for the first time almost 20 years ago — and…

What is a “deload week” and why does it matter? — I’ve spoken before about how progressive overload is the way to making steady, consistent progress in the gym over the weeks, months and years. As a quick recap, to “progressively overload” is to gradually make your workouts more challenging over time. A few ways to do this would be: Increasing…