5 Key Fat Loss Diet Principles

One of the things we notice very often is how many different opinions there are and how much confusion there is related to fat loss nutrition. Some people have some pretty strange ideas about their diet.

With so many different fad diets and nutrition protocols out there, it’s no wonder people get confused. For example, you’ve probably heard about: Paleo, Keto, Atkins, Vegan, Gluten-Free, Low Fat, South Beach, The Zone Diet, Volumetrics, Raw Food Diet, Dr. Bernstein, No Carbs After 6:17PM, etc.

How do you know which ones are right for you, or which ones work best? And if it works, why? Part of the problem is that people don’t understand the basics of nutrition for fat loss and they start desperately grasping for a trendy quick fix plan to get results. Another issue is that many of those “diets” can not be sustained over the long term.


By |January 2nd, 2016|fat loss, nutrition|0 Comments

How to Make Your Abs Pop

The Truth about How to Get Ripped Defined Abs
As a trainer, one of the common “fitness” goals I hear from clients (especially guys) is to get a six pack. It seems like every guy wants a washboard stomach – a defined midsection that grabs attention when his shirt comes off. It should come as no surprise that […]

By |November 20th, 2015|cardio, fat loss, nutrition, strength training, workouts|0 Comments

5 Big Muscle Building Tips from Big Ben Pakulski

A few years ago I attended a seminar lead by professional bodybuilder, trainer, author, public speaker, and educator, big Ben Pakulski (BPak). In his presentation, Advanced Techniques for Hypertrophy and Fat Loss, Ben shared some important tips for gaining muscle and shedding fat. Needless to say, I took some good notes during the workshop!

In this post I want to show you the Top 5 Muscle Building Tips he shared with us.
Get Big Tip #1: Understand Muscle Function & Train with Focus
One of the first things Ben talked about was how important it was to have a decent understanding of the function of the muscles you are training. Learn muscle origins and insertions, what their action is when they contract, understand how to fully shorten the muscle, and focus on creating tension in the target muscles when you are training.  Your muscles don’t know how much weight you are moving… they only respond to how much tension you place on them.

Once you understand basic muscle function, you can manipulate your exercises to better target your muscles more effectively.  You can learn how to create more tension in the muscles you are training without necessarily using heavier weights.


By |March 25th, 2015|muscle building, nutrition, strength training, workouts|1 Comment

Top 7 Fat Loss Fundamentals

The one health and fitness goal that we hear from our clients more than any other is “fat loss”. Many people will say they are pursuing “weight loss” but the focus should be to improve one’s body composition by losing body fat while maintaining (or increasing) muscle tissue, rather than only looking at the number on your scale.

Regardless, with such a […]

By |January 26th, 2015|fat loss, nutrition|1 Comment

How to BULK on a Budget

With the 2015 right around the corner, many people will be committing to their New Year’s Resolutions. While for the majority of people this will include some sort of weight loss goal, there are others who want to achieve the opposite. This article is dedicated to those who are in the noble pursuit of bulking up […]

By |December 20th, 2014|muscle building, nutrition|0 Comments

Can Flexible Dieting and Clean Eating Just Get Along?

My friend Kane Sumabat is one of the most muscular, lean and aesthetic guys I know.  Surpisingly, poptarts, pizza, hamburgers, and bacon are staples of his diet. How the heck can he stay in such great shape while eating all of that so-called “junk food”?

And I’m not talking about his “cheat meals”… those are just some of the food choices he fits into his carefully planned and monitored nutrition plan. After talking to Kane about his nutritional philosophy I was curious to learn more about it, so I did some research. In this post I’m going to share some of what I discovered.

When it comes to gaining or losing body weight (ie: shedding fat or gaining muscle), your nutrition has to be a priority. Obviously an intelligent approach to training is necessary, but for most people if their diet isn’t on track they will get disappointing results.

Knowing this, what’s the best approach to a solid nutrition plan? There are so many different “diets” available to us, how do we know what to choose? In this article I want to discuss and compare two very popular nutritional approaches. These two nutrition “plans” are called IIFYM and “Clean Eating.”
What is IIFYM?

By |December 17th, 2014|fat loss, muscle building, nutrition|1 Comment