Most strength and physique enthusiasts spend a lot of time manipulating their training and nutrition during their lifting career. Rightly so, as they realize these are the two most important variables for helping them reach their goals. On top of this, many also consider dietary supplements as a tool to aid their progress. [Read more…]
Are you obsessed with bodybuilding? Think about that for a minute, and I mean really think about it. If you are reading this blog article, it’s a question that is definitely warranted in this day and age of the internet. I know all too well how easy it is to spend countless hours reading articles, watching YouTube videos, listening to podcasts, and following other athletes’ journeys on social media. [Read more…]
Most online nutrition coaches do not have formal degrees in dietetics.
Most online trainers do not have formal degrees in exercise physiology.
Many industry leaders have no problem giving advice or suggestions when it comes to the kitchen and the gym, despite having no credentials to show for it. Their athletes look good, and that seems to be enough for us to assume their competence in the realms of nutrition and training. [Read more…]
This is a common question we get. Like many of our answers we encourage athletes to use the information given to them and customize it to their needs and likes. Much of what I cover will give you the basics and then I will tell you how to customize the basics to your needs and likes. I also offer two videos where I’ve covered this in the past. [Read more…]
Welcome back to the final installment of our emotional eating series. In this last piece, we will cover the emotional eating cycle and the steps to break it.
One final point I want to make before getting into today’s topic, is how to get the most out of it: [Read more…]
Looking back now of course I can see that I was perhaps a bit too strict in my ways, and that so much of energy and time was directed towards things that didn’t matter, or perhaps to the point that I was going way beyond the threshold of the effective dose. The two prime examples of this was the fact that I felt I needed to eat a minimum of 6-8 meals a day in order to be effective. I was of course wrong in regards to meal frequency, but even when I was focused on the right variables such as sleep I perhaps took it too far. [Read more…]
People think periodization is a complex, sometimes nearly impenetrable topic. Sure, the original forms of periodization that were translated from Russian and used by sports scientists to plan 4-year Olympic training cycles for athletes needing to balance skill, agility, speed, reactivity, strength, endurance, accuracy and coordination training were necessarily complex. Add the language barrier and the cultural mystique between the west and the east during the cold-war era, and you’ve got something that seems insurmountably complex. [Read more…]
Welcome back to part 2 of our mini-series on emotional and other non-physiological eating behaviors. Now that we’ve identified some of the major reasons for eating, other than being physically hungry, how do we resolve them? Do we even need to resolve them?
I’ve grouped these emotional and other non-physiological reasons for eating into three main categories: 1) Normal behaviors (given modern culture, traditions, etc.), 2) Neutral but potentially destructive behaviors, and 3) Behaviors we need to address. [Read more…]
I still recall how simple things were as an aspiring bodybuilder (if I were to be totally honest, I was a “chest and arms builder”). I would make it to the gym 3 days a week, perform 12 hard sets for my chest, maybe 3 sets of direct biceps work, and of course, I would end with a set of 21’s to finish America’s favorite muscle off. These were the simplest of times. Outside of those 60 minutes in the gym, I would say that I was a pretty “normal guy”. Little by little things became a bit more complicated and I started to add more and more strategies in order to improve. [Read more…]
Three years ago this month, I competed in my very first powerlifting meet.
As any inquisitive first-timer, I had a lot of questions for my then-coach, Alberto Nunez on how to handle the entire experience in general. [Read more…]