Body recomposition is the process of lowering your body fat while increasing muscle mass, resulting no net change in your body weight. There are many paths to achieving this, but understanding the common themes will help to make the process as efficient and sustainable as possible. The following six principles will ensure your body “recomp” is
Training
This past February, my girlfriend and I went on a 4-week trip around Europe, and our second stop was Ireland. We happened to find a great gym (Inspire Gym, Larne, Northern Ireland), so we took full advantage of it when we weren’t spending time touring the beautiful countryside. More often than not, I tend to
Every year, I like to think back to the various tips I learned over the previous twelve months that had a positive impact on my health, training methods, mindset, and anything else that has improved my quality of life. In no particular order, here’s what I got for 2017:Using a yoga hammock (aka yoga swing) has
Reading time ~20min. To go to the quick summary, click here. The basics of building muscle mass are no secret. Overload. Eat. Recover. If you have just started training seriously and are struggling to gain muscle mass, chances are that you don’t need a more advanced training program, a complicated nutrition plan, or a sophisticated supplement
In the interest of full disclosure, I have to admit that I still have a long way to go when it comes to developing my own flexibility. I’ve spent a large portion of my training career chasing higher poundage on the bar with the bare minimum time put into stretching. While I did make sure
Anyone who has pushed themselves through tough training sessions has undoubtedly experienced nausea at some point or another. It’s to be expected with intense workouts, especially when you have a high work-to-rest ratio (i.e. short rest intervals) that don’t allow for full recovery in between sets, such as with interval training, circuit training, and high-volume
In theory, bulking up is simple: train hard, eat well, and allow enough recovery time. So why are so many people unsuccessful in their attempts to pack on muscle mass? The biggest factor in failed bulking programs is lack of preparation. But not just in terms of nutrition. Preparing to bulk includes establishing a base
At the end of every year, I like to think back to the strategies, skills, and habits I learned that have benefited my life and improved my effectiveness as a trainer. In no particular order, here are 10 of the most useful bits of knowledge gained in 2015: 1. Doing more upper body pressing movements with
At the end of the year, I like to review and share what I have learned and how my beliefs have changed or been reinforced in the areas of physical training, nutrition, and performance. In no particular order here are my top 20 insights for 2014: Optimal range of motion should take priority over strength
Everyone knows that you’re not supposed to round your lower back. “Lift with you legs, not your back.” “Keep a flat back.” “Spinal flexion is BAD.” In an industry that is very divided in regards to training theory, “not rounding the back” is one idea that is widely accepted among personal trainers and strength coaches.