Category Archives: Nutrition

The Best Fitness Reads of the Week (6/25)

Round out your Sunday with some of the best fitness content from around the web.

Hope you enjoy!

Top Articles

  1. Deadlifts Are Only Dangerous If You’re Unable To Coach Them via Tony G
  2. Are you Screwing Up your Warm-Up?  via Steve H
  3. 6 Hip Mobility Drills Everyone Should Perform  via Mike R
  4. 4 Ways to Build Confidence for Powerlifting  via Tony B
  5. The 4 Best Ways to Maximize Strength via Josh B
  6. 21 of the best arguments for and against coconut oil via Kamal P
  7. Live It Up On Vacation Without Gaining Weight via Amy D
  8. 5 Ways to Improve Your Training Right Now via Charles S
  9. Back Building Basics to Gain Muscle and Improve Strength via Ryan W
  10. Exercises You Should Be Doing: Serratus Punch via Tony G

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The Best Fitness Reads of the Week (6/11)

I’m back this week with another jam-packed list of some of the best fitness articles from around the net.

Hope you enjoy, and, if you’d like to make better progress this summer, grab my free fat loss guide at the bottom of this page.

Top Articles of the Week

  1. When to Work Harder, How to Work Smarter, and When to do Both via Nia S
  2. So You Say People Who Don’t Squat or Deadlift Will End Up Broken, Injured, or Dysfunctional? Show Me. via Lee B
  3. Improve Shoulder Health with This Exercise via Ryan W (me)
  4. Easy Training Is Good Training via Tony G
  5. 3 Band-Resistance Exercises To Challenge Your Whole Body via Meghan C
  6. Tip: The Very Best Way To Row via Paul C
  7. A Guide To Flexible Dieting via Brandon M
  8. The Weight Of The Weekend: How It’s Hindering Your Progress via Jen C
  9. The Mini Cut Manual via Steve H
  10. Sit A Lot? Do This Drill for A Healthier Back via Ryan W (me)

Build Muscle, Lose Fat, Get Results


The Best Fitness Reads of the Week (5/28)

Back again with another jam-packed list of the best fitness info from this past week.

Hope you enjoy!

Articles by Me

5 Ways to Eliminate Sneaky Calories for Faster Fat Loss

Articles of the Week

  1. The Trap Bar Deadlift is Not Cheating via Tony G
  2. The Secret to Building a Lean, Muscular, Body — For Life via Bryan K
  3. Technique Tuesday: Shin Angle During Lunges via Tony B
  4. Become a true master: Autoregulation via Steve H
  5. Skyrocket Your Bottom-End Squat Power via Josh B
  6. Your Core Training Blueprint  via Andrew H
  7. Scaling The Pull-Up via Zach L & Andrew M
  8. Can You Really Lose Fat and Gain Muscle Simultaneously? via Kara M
  9. 10 Common Weight Loss Mistakes And How To Fix Them via Rudy M
  10. The Beginner’s Guide to Fat Loss via Ryan W (me)

Create Your Own Fat Loss Plan with the Free Guide Below

5 Ways to Eliminate Sneaky Calories for Faster Fat Loss

One of the most frustrating things about dieting is feeling like you’re doing everything right but not getting the results you’d expect.

Your training is going well, your sleep is the best it’s been in a while, and you’re trying to eat healthier and be more mindful of the calories you consume.

But sometimes, calories sneak their way into your diet without even realizing it. And before long you’ve racked up an extra 500 calories per day, causing your calorie deficit to be nonexistent.

So today, I want to share the top 5 ways you can eliminate sneaky calories so you can lose more fat and feel better this summer.

#1 Condiments

One of the most common mistakes people make when dieting is not taking into account what they’re putting on their foods. Most people use some kind of condiments to dip or flavor their food.

But, many of them contain extra calories that just aren’t really necessary.

Condiments like:

-regular mayo

-regular ketchup

-barbeque sauces (love sweet Baby Ray’s but 2 tbsp contains 70 calories)

Image result for barbecue sauce

-butter (on veggies or bread etc)



Instead of those, try these to save hundreds of calories per day depending on how liberal you are with your serving sizes:

-reduced fat or fat-free mayo

-reduced sugar ketchup (I like Heinz brand)

Image result for reduced sugar ketchup

-homemade bbq sauce (using reduced sugar ketchup, Truvia, vinegar, spices, you can make your own)

-butter spray

Image result for butter spray

-Sugar-free maple syrup

-reduced fat or fat-free dressings (my two favorites are Bolthouse Farms greek yogurt dressing or some Walden farms dressings)

Image result for bolthouse farms dressing

Swapping some of these that you use multiple times per day could save you hundreds of calories every day and possibly over a thousand over a week span.

And, when you don’t get to eat as much because you’re dieting, it makes more sense to save those calories for food, not condiments.

#2 Portion Sizes

Eating healthy is all well and good, but if you’re eating ‘too much’ then you simply won’t lose weight.

Calories still matter most here and it’s easy to believe that because something is considered healthy that the number of calories it has doesn’t really matter.

Portion sizes still matter and it’s one of the ways some people get off track with their fat loss progress.

For example, a slight difference in serving sizes could alter the calorie amounts pretty significantly, especially if it’s done multiple times per day.

Take peanut butter for example.

I’m definitely guilty of this, but how many times have you simply scooped out some peanut butter on a spoon and called it a ‘tablespoon’?

Image result for peanut butter huge spoonful

What we all wish was an actual tablespoon of peanut butter

I’d be willing to bet that our ‘tablespoon’ measures are more than an actual tablespoon of peanut butter. With this kind of thing, it’s important to get your serving sizes accurate because a little extra peanut butter here and there will add up quickly.

If this isn’t tracked accurately enough, this could lead to surpassing your calorie goals and preventing you from hitting your fat loss goals.

Another example of helpful tracking is the use of measuring cups.

I, myself, like to use measuring cups for things like rice or pasta where the scale weight would be affected after cooking.

For example, 1 cup of rice will give you about 40 carbs. This is pretty helpful for calculating out carbs per meal, but there is a downfall in using measuring cups.

If you were you scoop out some rice and it spills way over the top, your 40 grams of carbs could easily become 50-60 which could add an additional 40-80 calories. And, if you were to do this with each meal, you may be adding an extra 300 or so calories per day.

By the end of the week, that might just be enough to wipe away your calorie deficit.

So be more accurate with your portion sizes. Remember, consistency with portion sizes is important.

#3 Fat-Free foods

Some people are fearful of fat-free foods, but honestly, they can be a lifesaver when dieting.

As long as you’re making good choices with your fat-free food options, they can be a game changer in saving you hundreds of calories you’d otherwise be ‘wasting’ on things like toppings and condiments.

Some of my favorite fat-free foods include American cheese slices and pretzels for when you want something crunchy.

Image result for fat free cheese

But, some fat-free foods will actually contain more calories than the regular version because of the addition of more carbs and sugars.

And, many of them will contain just about the same amount of calories as the normal stuff, so choose which is going to be more satisfying to you and go with that one.

#4 Oils

Tons of people love to cook with oil.

Image result for olive oil in pan

Whether it’s olive oil, coconut oil, canola oil or something else, most people don’t even realize the oil they cook with does, in fact, contain calories.

And when you slather the pan and eat what you’ve made, you’re also eating the oil that went along with it.

Now I’m not saying to never cook with oil, but rather to be mindful of how much you do use.

You also want to take into account the calories that come from and oil you’d cook with because unfortunately, they aren’t ‘free’ calories.

One simple switch is to use cooking spray.

As long as you aren’t spraying the pan for minutes on end, the calories from the spray will be very minimal.

This simple switch can help you save hundreds of calories and you can use the calories you would have cooked with towards something else.

#5 Protein choices

We know protein is the king of the diet. It’s great for building muscle and keeping you full, but certain protein options can pack extra calories.

I love eggs, but I wouldn’t consider them a lean protein source.


Because an average egg contains 6 protein to 5 grams of fat. Compare that ratio to something like turkey breast which contains around 23-25 grams of protein per 3-5 grams of fat and you can see which one is a leaner option.

So, if you’re looking to maximize your calories choose protein sources that are lower in fat which means they’re also lower in total calories.

-Egg whites instead of whole eggs (I like to go half and half to save calories but still get my eggs in)

-90% or leaner ground beef instead of 80/20 ground beef

-Chicken breast instead of chicken thighs or drumsticks

-0% Greek yogurt instead of 2% or full-fat greek yogurt

-London broil instead of rib eye

These are just a few examples but this should give you an idea of what to look for when it comes to choosing lean protein options.

Putting it all Together

By now, hopefully, you’ll be a little more mindful about these sneaky calories. And if you do choose to continue to eat them (which is perfectly fine btw), you will account for them within the overall context of your own diet.

If you could use a bit of guidance creating your own fat loss diet and learning the most effective principles of weight loss, be sure to grab a free copy of 10 Commandments of Fat Loss in the form below.

Lose Fat and Get More Defined

The Best Fitness Reads of the Week (5/22)

I’ve got the 10 best fitness articles from the past week lined up and ready to go.

Hope you enjoy!

Top Articles of the Week

  1. No, You’re Not Addicted To Sugar via James K
  2. Understand Caloric Deficits For Weight Loss via James F
  3. Fat Burning Foods: What Experts Don’t Want You To Know via JC D
  4. Is Apple Cider Vinegar A Miracle Food? via Brad D
  5. The Case for Hypertrophy via Bryan K
  6. Why I Love: The Leg Press via Steve H
  7. The Calorie Deficit Sweet Spot via Steve H
  8. Deadlift Grip Considerations via Dean S
  9. Facepulls for Shoulder Health via Tony B
  10. You Don’t Need To Love Your Body, You Need To Own It via Joy V

Get Your Free Fat Loss Blueprint Below

The Best Fitness Reads of the Week (5/14)

I’m back with the top fitness reads of the week for you to dive into.

Hope you enjoy!

Top Articles of the Week

  1. How to Trust the Process via Steve H
  2. Fat Loss Isn’t Easy. But You Can Make It Easier via Amy D
  3. The Weird and Highly Annoying World of Scale Weight and Fluctuations via Aadam A
  4. How I Found Peace With My Body via Jen C
  5. My Go To Mid-Back Mobility Drills via Tony G
  6. Social Media Body Image via Mike I
  7. 4 Reasons to do the Touch and Go Deadlift via Lee B
  8. A Tougher, More Effective Way to Lunge via Joel S
  9. Improving Shoulder Motion: Lat Inhibition via Dr. Quinn H
  10. 7 Ways to Get Better Arms for Summer via Ryan W (me)

Lose Fat, Define Muscle, and Build Strength

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See you in there!

The Best Fitness Reads of the Week (5/7)

Short but sweet list of fitness articles this week to help you lose fat, build muscle, and get into better shape overall.

If you enjoy these posts and would like even more tips on training, nutrition and fitness then be sure to join my member’s community at the bottom of this page.


Top Articles of the Week

  1. The Calorie Deficit Sweet Spot  via Steve H
  2. 6 Ways Sugar Is Sneaking Into Your Diet via Cassandra F
  3. 3 Of My Top Core Exercises That Will Help You Build A Pillar Of Strength via Meghan C
  4. Dumbbells Are Better Than Barbells For Pec Development: There, I Said It via Tony G
  5. The Case For Hypertrophy via Bryan K
  6. What To Do If Your Genetics Suck via Nia S
  7. The Hardest Topic to Write About: Program Design via Tony G

Learn How to Get Lean For Summer

The Best Fitness Reads of the Week (4/30)

It’s Sunday again which can only mean one of two things.

Coffee or bacon. I prefer both.

Anyway, I’ve got a chock full list of the top fitness content from this past week for you to dig through.

If you’d like to see more stuff like this and get tips and workouts delivered straight to your inbox to help you look and feel better, you can join the community at the bottom of this page.


Articles by Me

5 Rules to Get Leaner, (Not Bigger) This Summer

Top Articles of the Week

  1. Is a Calorie Really Just a Calorie? via Brian St. P
  2. Exercises You Should Be Doing: Off-Bench DB Press via Tony G
  3. 10 Ways to Get Better Sleep Today via Steve H
  4. 7 Things I Learned Getting to 10% Bodyfat (And How You Can, Too) via Ryan W (me)
  5. Stop Training Only Half of Your Hammies via Nick T
  6. Flat vs. Round Back Deadlift via Adam P
  7. Overhead Press Star Complexes via Christian T
  8. Why Everyone Needs to Deadlift via Johnny T
  9. Technique Tuesday: 2 More Tips for Better Kettlebell Swings via Tony B
  10. Triceps Hypertrophy Training Tips via Dr. Mike I

Lose Fat and Improve Muscle Definition in Time for Summer

5 Rules to Get Leaner, (Not Bigger) This Summer

To help you lose fat without worrying about getting bigger this summer, I’m launching my online coaching program Leaner, (Not Bigger) on May 15. If you’re interested in more clear muscle definition, fat loss, and improved energy be sure to read to the end of this article.

Today, I want to share 5 rules for getting lean this summer.

If you follow them, not only will you be able to achieve your leanest body ever, you’ll also learn how to stay lean year round.

Set Realistic Goals

The quickest way to fail is to set goals that are simply way out of reach, at least for the time being. Instead, set realistic goals this summer that you can actually achieve.

Such as losing 10-20lbs in 3 months. 

Saying you’re going to drop 50 is a bit of a stretch and honestly not going to be best in the long run.

So before you begin your summer transformation, establish goals for yourself that are a challenge but also one’s that are realistic and achievable.

Personally, I’d recommend coming up with daily, weekly, and monthly goals.

If fat loss is your goal (which I’d assume it is since you’re reading this) then an example for each of these might be:

  • Daily goal: drink 1/2 your body weight in ounces of water & eat about 1g/lb of bodyweight in protein
  • Weekly goal: Achieve 80% compliance with your nutrition plan. If you eat 42 meals per week (6 meals per day), having about 33 of those meals hit your target calories and macros will help you achieve your weekly fat loss goal
  • Monthly goal: Be consistent with daily and weekly goals which will lead to nice fat loss over the course of the month.

Create a Deficit

To lose body fat we need to be in a calorie deficit.  But, this doesn’t mean you have to starve yourself to lose weight.

Contrary to popular belief, you should eat as much as possible as long as you’re still losing fat. I’ll have more specific nutrition guidelines for those in my Leaner, (Not Bigger) online coaching program, but for now, get started with THIS nutrition guide.

The key to losing body fat and sticking to your diet is creating a deficit that you’re able to stick to and maintain for the duration of your ‘fat loss period.’

Also, a lot of people tend to forget that ‘diet’s’ like this are only supposed to be temporary. They’re designed to help you shed body fat in a designated period of time, not the forever diet you might see many people fail over and over again with.

The way you will need to eat for this period of fat loss will be slightly different than normal everyday maintenance mode.

Hope that makes sense.

Lose Fat and Enjoy Your Favorite Foods

You can eat carbs, drink alcohol, and include some ‘junk’ food while losing body fat at the same time.

The *key* isn’t what, but rather the quantity of these items.

Using a flexible dieting approach, your diet should be made up of those foods which you know to be healthy and good for you.

But, that doesn’t mean you need to eliminate any of the foods you actually enjoy eating.

I’ve found personally and with my online coaching clients that allowing some flexibility in the diet helps with consistency and adherence in the long term.

If, however, you’re ultra strict and forbid yourself to have bread, you’re only going to want that food that much more and may end up over eating that food when you do eat it.

A big portion of Leaner, (Not Bigger) will be focused on developing nutrition habits that focus on the main drivers of fat loss while also allowing you to enjoy your life at the same time.

Lift Weights a Lot to Get Leaner, (Not Bigger)

I’m a big fan of lifting weights. Especially when it comes to fat loss.

But here’s the thing: *a lot* of people that strive for fat loss fear lifting weights because they think lifting will make them too big or put on size really fast.

But, it doesn’t quite work like that.

You don’t just pick up a dumbbell and automatically get huge. You’ve got to have several other ingredients for that including large amounts of calories, adequate sleep, and certain amounts of training.

With Leaner, (Not Bigger) you’ll definitely be including some lifting.


Because lifting is just as important for getting big as it is for developing more defined muscle and really helpful for fat loss, too.

Lifting will help increase your metabolism so you can burn more calories at rest.

Lifting will also help you define and tone your muscles as your body fat dwindles week to week.

With the combination of resistance training and a calorie deficit, you’ll shed fat and define muscle. The end result?

You’ll look and feel better than ever. And, you’ll wonder why you didn’t incorporate more resistance training in the past.

Use Cardio to Get Leaner, (Not Bigger)

Training, Ropes, Workout, Fitness

There’s tons of debate about what kind of cardio is best for fat loss.

The truth is, you don’t even *have* to do cardio to lose fat.

But, when combined with a solid lifting routine and diet, cardio can be an effective way to burn extra calories, speed up fat loss, and improve cardiovascular health.

My advice to you?

Choose the type of cardio that 1) you enjoy and 2) you have time for/can stick to.

For busier individuals, spending 45 minutes walking on a treadmill just isn’t an option.

If this is the case for you, you’d be wise to choose metabolic finishers at the end of your workouts or performing shorter duration interval training.

For example, you could add this circuit to the end of a lifting workout:

A1) Body weight squat x 15

A2) Spiderman pushup x 8-12

A3) Overhead Medicine Ball Slam x 10

A4) Straight Leg Sit-Up x 10

Repeat for 3-4 rounds with no rest in between exercises and 1-minute rest in between rounds. You’d be able to do this in under 15 minutes, which, if you’re short on time but still want to get some cardiovascular benefit and elevate the heart rate, would be a good option.

What is Leaner, (Not Bigger) and Who’s It For?

It’s for men and women who want to get more visible muscle tone and definition rather than trying to get huge.

There’s nothing wrong with programs that get people huge, but this isn’t one of them. This is for people who want to get strong and lean and athletic and more defined without being muscle bound. 

Unfortunately, lots of people shy away from lifting weights because they don’t want to ‘get too big.’ 

But don’t worry, I’ll take care of your training and nutrition guidelines to ensure that you get more toned and defined without the typical ‘bulk.’

With my online coaching program, Leaner, (Not Bigger), it’s possible to lose 10-20 lbs in 3 months as long as you’re willing to work hard, be consistent (and patient), and you can follow my directions.

All while gaining strength, improving muscle definition, boosting stamina, and increasing energy.

So here’s the deal:

The program will open for registration on May 3rd and will run through May 10th. I’m capping new coaching clients at 10 so that I can ensure I’m able to deliver the best possible coaching possible.

I’ll have even more details soon, especially to those on my email list. And, if you’re subscribed to my email newsletter, you’ll get first dibs to sign up for Leaner, (Not Bigger) at the early bird rate.

Be confident with how you look and feel heading into summer and don’t worry about getting ‘bulky.’ 

Join Below to Get an Early Bird Rate on Your Fat Loss Transformation

The Best Fitness Reads of the Week (4/23)

I’ve got a fresh batch of the top fitness reads of the week for you to dig through this Sunday.

I just hit send on this bad boy from my local Starbucks.

Speaking of, what do you think about the outrage over the new unicorn drink?

Seems silly to me that people get so bothered by a drink. Maybe it’s just me.

Enjoy this week’s list.

PS the unicorn drink is sold out here by the way 😉

Top Articles of the Week

  1. My Wish for Female Fitness: Less Talk About Less via Tony G
  2. Wheat Belly Deception: Understanding Wheat, Insulin and Fat Loss via Adam B
  3. Disliking Your Body Doesn’t Have to be ‘Part of Being a Woman via Nia S
  4. 1 Exercise, 7 Ways to Build Legs and Glutes: Everything You Need to Know About Lunges via Nick T
  5. The Truth About Physique Transformations (How to Lose Fat the Right Way) via Bryan K
  6. Too Little Time! 5 Tips to Exercise Efficiently via Gregory G
  7. How Bench Press Technique Impacts Shoulder Health via Eric C
  8. Nutrition Tips While Traveling via Nick S
  9. Ugly Ab Training via Christian T

Summer is Coming

It’s true.

Summer will be here before we know it and a lot of people will be scrambling at the last minute to get *summer ready*, whatever that means.

To me, looking and feeling confident during the summer is a great feeling but it’s something that takes time. It certainly doesn’t happen overnight.

That’s the exact reason why I’m kicking off my online summer fat loss program, Leaner, (Not Bigger), on May 15th.

  • Registration for the program will be May 3rd-10th and spots will be limited because I’m a one man show and I can’t take on too many clients or else I won’t be able to give my best to each person.
  • I’ll likely cap the program at 10 members who are serious about getting into the best shape they’ve ever been in this summer.

Leaner, (Not Bigger) isn’t for just anyone, though. It’s specifically for people who simply want pure fat loss and who do not want to get bigger but want to get leaner and more defined so they can feel more confident this summer.

  • You *won’t* get big or bulky with this program. If you’re at all worried about gaining too much size with this program you can rest easy because I can assure you it won’t happen.
  • However, if you want to lose some extra body fat that you’ve been wanting to get rid of for as long as you can remember, this program *might* be a good fit.

I’ll have more of the specific requirements of my program in the coming week, so if you’re at all interested in shaping up for summer without having to worry about getting bigger or adding more muscle, stay tuned.

*And, if you’re on my email list (which you can join right below), you’ll get a special rate for the entire summer coaching program.*

Get Leaner, (Not Bigger) This Summer