Lose a pound a day? That's easy. I once cut 8 pounds in a day to make a weight class.  I have wrestler friends who have cut more than that.  Based on my experience alone, I have no doubt you can lose 7 pounds in 7 days or 10 pounds in 10 days like all those crazy ads claim. It doesn't even have to take that long. BUT... Weight loss and fat loss are not the same thing. Can you really lose a pound of FAT per day? 

5 days of perfect nutrition and training during the week can get wiped out by 2 days of indulgence on the weekend. In fact, it’s possible that even 1 day of weekend excess can set you back far enough that your net weekly results are a wash. Trainers get frustrated when the work they do with their clients all week long in the gym gets erased between Friday night and Monday Morning. As they say, “You can’t out-train a bad diet.” Today, however, it’s not just trainers who believe that 5 minus 2 equals 0. Scientists have also confirmed it.

Keto: Still Misunderstood in 2025... The keto diet isn’t new. but the myths still won’t die. In this post, I break down what keto really is, why it works for some people, and why it often backfires for others. I’ve tried it myself, studied the research, and seen the same myths resurface for years, especially the ones about carbs, calories, and insulin. If you’re still wondering whether keto is magic, risky, or just misunderstood… this will set the record straight

Over the last few years, I've received numerous questions about the weight loss drug Ozempic (Semaglutide) but I never wrote about it before except in brief emails or social media replies. Since this topic has started coming up here in the Burn the Fat Inner Circle, I thought it was finally time to at least make a short post sharing what I know and think about the drug from the perspective of a natural bodybuilder and fitness coach...

So many people struggle to stay consistent with their diet, training, or both... they start, stop, start, stop without getting any real momentum or pulling together any kind of extended streak. I recently surveyed our group members who have been consistent for a year or more about how they did it... I took this list of real world strategies and combined it with what research says about sticking to a diet or training plan. The result is like a "blueprint for consistency"...