Does alcohol really make you gain weight, or is something else going on behind the scenes? Calories, hormones, appetite, and eating behavior all play a role, but not in the way most people assume. This article looks at why some people seem to drink without gaining fat, why others struggle with belly fat, and what the science actually suggests about alcohol and body composition.
Do you easily stick with your nutrition plan or do you give in to unplanned cheating and frequent excesses? Do you have near-perfect gym attendance or do you often skip workouts? When you do workout, are your sessions a 10 out of 10, or do you have a lot of 6's and 7's (or lower)? What would happen to your results if you finally mastered your motivation and finally stuck with your program? You can when you understand how to use the power of all four levels of accountability...
Craving something warm, comforting, and satisfying for breakfast, but still want to keep it high-protein and fat-loss friendly? This apple cinnamon baked oatmeal tastes like “breakfast apple pie,” yet it’s packed with protein, easy to meal prep, and light enough to fit in any fat loss plan. One batch, multiple servings, and no bland diet food in sight...
Sweet potatoes are incredibly nutritious and are one of the most popular starchy carb choices on fat loss, bodybuilding, and fitness diets. I would rank them among the top five starchy carbs. Most people think of sweet potato as the carb source for a dinner, along with a protein and vegetable. But wait until you try these sweet potato protein pancakes for breakfast! Amazing!
What’s the best split routine for building muscle? A 2-, 3-, 4- or 5-day splits? The truth is there are many effective ways to train. In this article, I break down the pros and cons of each option, explains when body part splits make sense instead of full body workouts, and help you choose the right split routine based on your goals
Is there really an “optimal” time under tension for building muscle? Many lifters swear by the 40–70 second rule, yet newer research challenges the entire idea. In this deep-dive, you’ll learn where the TUT concept came from, why it stuck, and what actually drives hypertrophy. If you’ve ever wondered whether set duration truly matters, this clears it up.
Building Strength and Muscle After 50 by Chad Landers is one of the most practical fitness books for the mid-life lifter you'll ever read. No gimmicks, no complicated systems – just smart, joint-friendly strength training backed by science and decades of coaching. If you're in your 40s, 50s, or beyond and want a clear plan to get strong, this book delivers.
Most people think motivation is about willpower or discipline, but the real driver of long-term fitness success is intrinsic motivation. In this article, I break down the science behind autonomy, competence, and relatedness, and show how these three psychological needs can help you stay consistent with nutrition and training. Plus, you’ll learn eight practical ways to build motivation that actually lasts.
If you’ve ever started a new workout and woke up the next day barely able to move, you’ve experienced DOMS – delayed onset muscle soreness. In this beginner-friendly guide, you’ll learn what causes DOMS, why it hits so hard when exercises are new, how long it usually lasts, and the smartest ways to prevent severe soreness as you build strength safely.
If you’ve ever read a weight training article or a muscle building (hypertrophy) science review and thought, “Wait, what does that word mean?” then this glossary is for you. In this resource, I chose the most important and frequently used terminology in hypertrophy research and practice and defined them in the simples way possible. I also added extra tips to help you with the application of all the popular principles and techniques. From AMRAP to concurrent training to volume load, this is your quick-reference guide to understanding the language of building muscle...
