Supplements – The Minimalist Way

There was once a time when I believed everything I read online. Someone’s blog would tell me that training regimen Bingo Bango Bongo coupled with supplements x, y, and z yielded them killer results, and I’d go running to the nearest store with the names of said items scribbled on a piece of paper. In the middle of processing my order online for protein powder, an ad would entice me to buy the newest fat-blasting miracle product for just a few more dollars – and click, into my shopping cart it would go. Because if someone was telling me that such-and-such was true, then obviously that must have been the case, correct?

The supplement industry has no ulterior motive. Its aim is to provide customers with accurate, reliable information and deliver honest, effective results. Its mission is to help individuals shed fat, pile on gobs of muscle, and push and pull ungodly numbers in the gym, all the while feeling fabulous. Take this pill three times a day and you’ll burn 3lbs of fat overnight; throw this powder into your shake and you’ll be the next Ronnie Coleman. Monetary profit is far from its primary concern.

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The (Dieting) Hunger Games

Tick tock, tick tock. It’s been mere minutes since your last meal, yet your stomach is growling.

You’re dieting. What did you expect? That it would be all sunshine and rainbows, that you’d glance at a glazed donut and not feel a flicker of desire, that you’d be bursting with energy at all hours of the day? Well then I have news for you: dieting ain’t easy.

The steps required are straightforward enough. You eat less, move some, and catch your zzz’s. But the simplicity of it all fools you. How many of you have triumphantly embarked on a dieting journey, fully confident that you’d slash away at your back rolls and chomp down on your broccoli, boldly rejecting temptation at every turn, day after day? Your enthusiasm amuses me. And interestingly enough, your overconfidence will likely backfire.

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Your Way Isn’t the Only Way: A Rant

“You girls really need some CrossFit.” Umm, what? “Yeah, your program is severely lacking all the great things that CrossFit could do for you.” I blinked at him, nodded, and walked away. I had better things to do than to instigate an argument that I knew would only lead to frustration.

I’ve noticed something, and I’m sure some of you see this, too. Some fitness icon – a professional, an expert, a guru, or what have you – invents a new concept. CrossFit. LeanGains. Zero cardio. And then all of a sudden, it’s the next big thing. Alas, another fad! Everybody and their mother is doing it, so you should do it, too. Right?

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50 Signs You’re a Fitness Buff

Today’s post is a little different and the idea for it came as I was brainstorming topics the other night. I always enjoy when fitness writers make lists of any kind, so I hope you can appreciate this one. What started out as a simple “25 signs” list quickly morphed into a much more interesting “50 signs” list complete with animated gifs, given that they’re all the rage nowadays.

Just about all of these gifs are from whatshouldwecallme (I’m not nearly creative enough – or skilled enough – to create these on my own), and the reality TV show gifs are from here.

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Willpower Wonders: Pick Your Challenge

You want more of it. You envy those who appear to possess more than you do. You hope that if you stare at inspirational photos long enough, that of others will seep through your skin and embody you whole.

Willpower.

You curse yourself as you fall for temptation, as you’re lured away from work by procrastination, as you’re once more a victim of your addictions.

This is the last time, you say. I’ll try harder tomorrow, you promise to yourself. Again.

But it just doesn’t work that way.

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Average Genetics: You Don’t Know How Lucky You Are

I wasn’t born with the world’s greatest genetics. If I sit around for long enough, I get soft. If I indulge too many days in a row, it shows in my waistline. I gain a disproportionate amount of fat in my face. I have to work – I mean work – to build my booty. My dietary adherence has to be spot on to see any kind of progress. I always, always have to pay attention to what I put into my mouth.

And I consider myself damn lucky for it.

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Calculating Your Dieting Numbers

If you’re reading this, I’m assuming you’ve decided that you want to shed some fat and become all sexified (Rog’s term). But you’re frustrated as all hell because there’s so much conflicting information out there. Never eat more than 1,000 calories; carbs are the devil; absolutely no dairy or fruit; switch up your foods every day to confuse your body; never, ever let any food pass your lips after 6p.m. (thanks for that one, Oprah).

I think that macronutrient percentages are useless. I’ve had people ask me for my opinion on their diet that was a “40/30/30” p/c/f split. Well, buddy, I’d love to help you out there, but you’re really not telling me anything. For example, how many total calories are you consuming? If you’re only getting in 100g total, that’s 40g protein, 30g carbs, and 30g fat. Not enough. Or if you’re consuming 3000 calories – alright, but relative to your bodyweight, what is that…?

Now, there are a number of ways to do this, but below is my approach that I’ve been using for some years.  I’ve done my research, I’ve applied the knowledge to myself and with my clients, and it works. You’ll read about other people recommending that you calculate your basal metabolic rate (BMR), then factor in activity levels, plus your age and gender and finally the number of hairs you have on your head. Quite frankly, all of those calculations give me a headache, but feel free to use those if you so desire. Here’s my way to skin the fat loss cat.

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Cardio In a Hurry: Metabolic Workout Ideas – The Tabata Method

Steady-state cardio is not my favorite, but I think we’ve established that by now. I strongly prefer metabolic workouts for a multitude of reasons, most notably because they’re time-efficient, they’re more effective toward fat loss goals, and they don’t make me go cross-eyed with boredom.

This will be the first of a series on alternatives to steady-state cardio. Feel free to sprinkle them into your week for a change of pace.

You’re welcome in advance. Or… I’m sorry. Maybe both?

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