Fitness and bodybuilding pros are willing to put in long hours of training if they know that kind of time investment will help them fulfill 100% of their muscular growth potential. For most recreational trainees, however, training for hours is not an option. Between family and work obligations alone, the average busy man or woman may feel it’s a challenge to squeeze in any training at all. Efficient, but effective workouts are a must.

Out of all the books on how to build your self-control, my favorite and the one I recommend the most is The Willpower Instinct by Kelly McGonigal.  There are two reasons why:

Have you ever been told that to lose weight, you should eat low glycemic index (GI) or (supposedly better) low glycemic load (GL) foods? Or, did you ever read that high GI foods are more likely to turn into fat? (Perhaps, because they “spike insulin?”)  The truth is, glycemic index (GI) and glycemic load (GL) have no impact on fat loss whatsoever (independent of calories), and this has been proven in at least a half a dozen scientific studies.

Eating the same number of calories every day – in a deficit – is the simplest and most common approach for setting up a fat loss program. But did you ever consider that you could intentionally consume different amounts of calories on different days,  shift the way that you monitor your calorie deficit, and that might make it easier to follow your diet and make you a happier eater? It’s true. Read on and find out why…

If you asked the average casual exerciser, someone who doesn’t lift for a living, or have unlimited free time, but has a tough job or kids or a busy schedule, the vast majority would tell you the holidays are like a mine field of temptations, distractions and obstacles blocking their path to a lean and healthy body.

“Squat in a Smith machine? Are you crazy? You might as well jump off a two story building and land on your kneecaps on the concrete below.”  A trainer wrote that on a popular and “respected” bodybuilding site some years ago. And that’s the kind of nonsense about the so called dangers of machine training that’s been circulated in the fitness world ever since. Personally, I love the Smith machine, have used it for over 30 years and have never seen anything but benefits as far as bodybuilding goes.

You don’t need any weird contraptions or fancy infomercial machines to transform your body at home. There are only four must-have pieces of equipment you need in a home gym, and if you invest in them, and use them right, there is no limit to the amount of muscle and strength you can build without even leaving your own house…

How long you workout is not always the most important factor. How intensely you work out, how efficiently you use your gym time, and how you progress from one workout to the next is more important. A 45 minute workout could actually give you more results than a 75 or 90 minute workout, if the shorter workout is done with more concentration, more effort, higher intensity and more diligent progressive overload from week to week.

You may have heard of supersets before, but did you know there are at least a half a dozen different types, and one of them is the ultimate way to build more muscle in less time?  This one weight training system is scientifically proven to build muscle and strength, it works for everyone, it’s engaging (fun, even when it’s hard), and it gets you finished with your workouts up to 50% faster… In today’s post I’ll explain 8 tips on using this killer technique and show you 33 different supersets to build or sculpt every muscle in your body…

I’ve read a lot of books on changing behavior and building habits and James Clear’s Atomic Habits is one of my new favorites…  Read this review at Amazon.com: https://amzn.to/2yIpvxn