How important is having protein after your workout? It turns out not much––but there's a bit more to it than that. Here's what you need to know about post-workout protein.
High protein diets are bad for you, some claim. Eating too much protein will damage your kidneys, cause bone loss, and *gasp* even give you The Cancer––but how much truth is there to this claim?
The Coronavirus has forced gyms to close. If you don't have access to a gym, what now? Are you going to lose muscle and strength? Thankfully, no.
Should you do cardio or weights for fat loss? The answer is kind of nuanced. Here's everything you need to know so you can maximise your progress.
There is an 'Afterburn Effect' following strength training. But this effect isn't as big as some people claim. Let's separate fact from fiction.
8 ideas to help you be better
No, you won't die because you're sitting.
Some people claim their 'slow metabolism' is the reason they gain weight. But this isn't entirely true. Here's the truth about the slow metabolism.
Low carb diets are all the rage nowadays. But they're not magic like some gurus claim. Here's how low-carb diets actually work.
Cheat days have been a staple in fat loss diets for years. But they're secretly wrecking your progress.
Many calorie tracking apps encourage users to 'eat back' the calories they burn through exercise–here's why you shouldn't do that.
Does fasted training burn more fat than fed training?
Struggling to stick to your diet? Here are 8 ways to fix that.
Glutamine is commonly recommended for those wanting to lose fat, build muscle and strength. But do you actually need to supplement with it? Let's find out.
The Two Baskets Theory–a way to approach dieting.
Are eggs bad for your health or good for your health? What about cholesterol? Let's take a look at what the evidence says.
Some of the issues I have with the Health At Every Size argument.
You know what's awesome? Chocolate Easter eggs. You know what's not awesome? Gaining fat from eating chocolate Easter eggs. Don't worry, though, I gotchu.
Everything you wanted to know about caffeine – illustrated.
A principle I use to help with motivation
Here are 23 pieces of advice to help you actually make progress towards your goals this year.
Ever find yourself procrastinating or putting things off until tomorrow? Read this to find out why and how to stop.
Think you might be addicted to sugar? Try this free test to find out today.
BCAAs have long been a staple supplement for people looking to lose fat and build muscle–unfortunately, the science on BCAAs doesn't support the hype.
Everything you need to know about creatine – illustrated.
Trying to lose fat? Definitely avoid these 5 things.
Coffee can tell you everything you need to know about the food industry.
A cognitive bias that's rife in the fitness world.
Fat loss can be one confusing thing.
I mean, the title says it all.
Wanting to make progress with your fitness goals but also want to party? Don't worry, I gotchu.
Aspartame is a popular artificial sweetener that's been met with a lot of controversy over its safety. So, is aspartame safe for human consumption?
How often should you be training for muscle and strength gains?
How many sets do you need to do for muscle growth? The first post in the illustrated study series.
Calorie math is super complicated but calories still count, here's why.
Scale weight fluctuations are bound to happen when dieting. Here's why.
Eating well and training hard but still not losing fat? It's probably because of one of these 8 reasons.
There's a nefarious force at work that stops your progress. I call it The Pit. It's an enemy I've battled for ages, let's talk about that.
I'm going to explain what Brocolli and Cookies can teach you about diet success (and failure).
I was recently asked what advice I would give to a beginner. Here's like 15.
You're not ready to lose fat until you hear and accept these truths.
Cognitive traps are errors in our thinking that can cause us to make bad judgements about things. And the fitness space is one big ol’ orgy of cognitive traps. Here are 10 you should know about.
The environmental and cognitive factors at play that have people eating more without realising.
Motivation. It’s important. We know this. But you’re doing it wrong. Here’s why and how to fix it.
Exercise is amazing. And everyone should do it. However, there's something you need to know...
Muscle and strength loss can become a real problem when dieting if you don't know what to do. Luckily, I've got you covered in this article.
When it comes to programming for muscle growth, there are three factors you need to understand.
The four tenets of body composition you need to understand to gain muscle and lose fat.
Every successful diet plan needs to abide by these six governing tenets. Without them, your diets doomed to fail.
There's this really annoying quirk our brain has, I call it The Magnifying Glass Effect, and it's the root cause of why everything is blown out of proportion when you have one bad day of eating.
This article is ~ 2900 words and around a 15-20ish min read. The most important decision you can make to have a successful physique transformation, and not spin your wheels for years, is to work out whether you should be gaining muscle, losing fat or utilising a body recomposition. Certainly, on the surface, it seems... Read more »
This is the first part of what will be an ongoing series. I receive tons of emails about training, nutrition and everything else fat loss and muscle gain, so I thought I would take those questions and turn them into blog posts. For a few reasons: I had intended for this series to be in... Read more »
Key points: We come programmed with certain mental mechanisms, also known as cognitive biases, that have and still do help us survive. One of these mental mechanisms is called Illusory correlation where we make false correlations between two things even when a correlation doesn’t exist Illusory correlation is the tip of the iceberg. Looking deeper... Read more »
THE PHASE DIET The Evolution of Nonlinear Dieting Calories in versus calories out is the irrefutable law of fat loss. If you want to lose fat, you have to consume less food; in turn, your body starts burning its own excess stored energy (body fat) and fat loss kicks in. Keep forcing your body to... Read more »
After reading this great piece by JC Deen, I asked the Physiqonomics fam if they wanted me to do something similar – the answer was a resounding yes. The goal with this series is for you guys to get a behind the scenes of how I approach coaching my clients – from training, nutrition, supplement... Read more »
Lessons In Sleep Deprivation Up until recently I had atrocious sleep hygiene. I would stay up on my Macbook working late into the night, then when I finally did get into bed I would pick up my iPad and start reading or perusing YouTube. The result : I was only sleeping 1-3 hours a... Read more »
So you’ve been in the gym for a while now. Everything is progressing beautifully, you’re adding a few lbs to your bench, or performing a few more reps from session to session. You’re getting stronger, and couldn’t be happier. Then one day, something happens. Your bench, that was so quickly progressing has come to... Read more »
Remember Super Mario? How he would risk life and limb, through the treacherous realms of Mario world, battling an array of baddies to rescue Princess Peach, only to find a mushroom-headed bro tell him: “Sorry mate, but the princess is in another castle.’’ (I always imagined Toad with a British accent. Go figure.) Off... Read more »
Anyone that knows me, knows that I am a massive proponent of Intermittent Fasting (IF). I first came across IF back in 2013, during my first ‘proper’ cut. Over the last 2(ish) years of intermittently fasting, daily — I wanted to share some thoughts. 1. It’s a lot easier than i’d thought I remember the... Read more »
If you’ve been kicking around the fitness space for a while you’re probably familiar with the story of ‘Milo Of Croton’ [1] Milo, a 6th Century wrestler [and all ‘round Badass] is most famously known for lifting a baby calf everyday, until eventually it becomes a fully grown bull. Doing this everyday, in turn, increased... Read more »
A few years ago if you’d gone up to a Gymbro and said ‘hey man, I wanna get jacked – advice?’, you would have most likely heard something along the lines of: ‘eat big to get big’. The idea being that if you wanted to pack on any appreciable muscle mass, the consumption of copious... Read more »
Fitness Goals, The Matrix And The Self-Fulfilling Prophecy One of my favourite – and, in my humble but honest opion, greatest films of all time – is ‘The Matrix’. I’ve seen that film more times than a pubescent teen has browsed……. well, I think you know where I was going with that …. So... Read more »
For the past 30 days, I’ve squatted everyday. Every. Single. Day. Now, if this makes you squirm because the thought of even squatting once a week gives you nightmares, don’t worry, because I was also benching every single day, so I guess that brings balance back to the bro-force, nah? But bro, you’re a physique-focused... Read more »
You’re here. The promised land. The end of the diet. You’re lean. Abs popping, biceps bulging, chest striating. You’ve finally achieved the badass physique you set out to achieve. But, now what? You see, while everyone focusses on the weight loss, getting lean, shredded – whatever – part of the diet, nobody focusses on the most... Read more »
Ever wonder why you find it so hard to start on your goals? Well, maybe my recent trip to Starbucks will help you understand
‘I’m not going to take advice from Brad Pitt on how to pick up girls’ – James Altucher I heard that the other day and it made me chuckle, because it’s the sad (and true) state of the fitness industry. A lot of the *quote, unquote* advice that’s being dished out to people these days... Read more »
A body recomposition is the process of simultaneously losing fat while gaining muscle. Here's the science behind how to recomp properly.