1) The Push-up: The best exercise you could ever do for yourself when it comes to using your bodyweight for “push muscles.” Muscles trained with the push-up: Pectoral Triceps Deltoids Abs 2) The Bodyweight Squat: This exercise serves a dual purpose – it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you […]

Sure! Why not? There are worse ways to eat than tons of plants with a little bit of meat. Being a flexitarian is actually not too different than following the Mediterranean Diet. It’s the same way of eating, just with a new name.   Author Michael Pollan summed it up years ago with “Eat food, not too much, mostly plants.” Truth […]

Many proponents of flexitarianism will claim it can help with weight loss: Mark Bittman created VB6 (Vegan before 6) after his doctor told him to lose some weight. Dawn Jackson claims her Flexitarian Diet can help those struggling with obesity. However, anyone selling a diet book is gonna tell you it can help with weight loss. What does the science say?   […]

The press is not visible, primarily because it is hidden under a layer of subcutaneous fat, or stretched by visceral fat. 6-Cube Press Formula Fat Burning + Muscle Hypertrophy = Visible Abs In figure B, the press is visible, because the body has a lower percentage of fat, water and muscles are hypertrophied, in Fig. And the amount of subcutaneous fat and water is greater […]

Since the Flexitarian Diet actively tries to reduce the consumption of meat, the meal plan will be predominantly plant-based. Your plant-based food choices on the Flexitarian Diet plan will include: Whole grains. Rice, oats, barley, and buckwheat would all be examples of whole grains. Most plant-based diets include a sizable amount of whole grains as their base. Vegetables. Of course, even semi-vegetarian […]

You may have been surprised in our video above when Coach Justin gives permission to  stress eat. Counterintuitive and seemingly counterproductive, I know. But this is going to be important for two reasons. How to Approach Stress Eating Step #1: we need to curb the guilty feelings about stress or emotional eating. I started this guide off by highlighting the frequency of […]

As Coach Matt explains above, you can actually build muscle and lose body fat at the same time. You just have to be careful about how you do it. We cover the subject in depth in the post, “Can You Lose Fat and Gain Muscle at the Same Time?” This gist goes like this: If you are eating enough protein, […]

Beginners can gain a couple inches on their arms within 90 days. You’ll see additional noticable gains for another 2–3 months. After 6 months, you typically gain more slowly — about 2lbs (0.9kg) per year. Workout inspiration Before we get to the workout programs and how to eat to build muscle, let’s tackle the excuses stopping you from starting in the […]

Put this one down as another study that has produced results that may have surprised the general public, but not so much your average bodybuilder. High Cholesterol Is Good for Building Muscle. Not so long ago I got an email from a guy who was frustrated with his inability to gain muscle weight. The results he reported were truly horrible. […]

The National Geographic Channel is running a good program titled the “Science Of Steroids.” Its an interesting hour for everyone, whether or not you use steroids or have any thoughts about using them. Some things I found particularly interesting from the show: One of the “experts” talked about how using steroids was one of the last things anyone would admit […]