Here’s the important points from the FULL paper:

  • Comparison between aerobic training (AT) vs. resistance training (RT) for fat loss
  • AT alone group lost approximately 7 lbs of fat mass, but also 6 lbs of lean body mass
  • AT + RT group lost approximately 22 lbs of fat mass and saw an increase(!) in approximately 4 lbs of lean body mass.

Optimal fat loss can be achieved through a proper diet (with a small to moderate caloric deficit), resistance training (I prefer lifting weights with an emphasis on strength and power), and aerobic training (interval cardio would be best - lower impact HIIT).

This is a step in the right direction. I hope to see more of an importance placed on dietary fiber and essential nutrients in the future.

Herbalife is a pyramid scheme and a scam? No way!

File this under the “duh” category.

We believe that a thorough investigation of Herbalife will reveal it to be a pyramid scheme that has harmed millions of consumers in more than 80 countries around the world.

Are you really allergic to gluten, or are you just doing it to seem cool? Here’s how you know, from a genuine Celiac sufferer…

1) You talk about your gluten allergy at parties.

Have you ever been at a cocktail party and heard someone say “I just found out I’m allergic to ragweed, and boy was it an eye-opener!” Nope, because that doesn’t sound cool. Allergies are not cool. They’re the domain of nerds and dweebos, kids who sit in the back of chemistry class and suck air from an inhaler. I should know, I was that kid. Gluten Allergies however, somehow have become awesome. But no actual sufferer would ever brag about them. Because we know that when you say “I can’t eat gluten,” you’re not saying I’m unique and original, you’re actually declaring, “If I lick a crouton my insides fall out.” And insides falling out is not the sort of thing one discusses at parties.

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This is satirical article, so make sure that you approach it as such. It’s not meant to define the differences between a gluten allergy and celiac disease. It’s more meant to comment how we now have a nation of people saying they’re gluten intolerant when they have no idea what that even means or entails.

Newsflash: the majority of these people have no issues with gluten. It’s become a trend to say you feel better without it. 

I don’t care who you are, where you lift, why you lift, how you lift whether it be geared or raw, when you lift, how much weight you lift, or what planet you lift on. This is not a squat to depth. This squat should not have passed in any federation.

If I squatted like this in the gym and saw it played back to me then I would be embarrassed. My training partners would laugh at it. Either you squat to and/or beyond parallel or your squat is garbage. End of story.

This is why powerlifting won’t be taken seriously until there is a unification of standards for lifts across all federations, but of course that won’t ever happen due to money.

Also, this is another reason why I have zero interest in geared lifting.

What a joke.

Check out my article on squat depth differences here.

Shut up and Squat

This is my squat. There are many others like it, but this one is mine. My squat is my best friend. It is my life. I must master it as I must master my life. Without me, my squat is useless. Without my squat, I am useless. I must squat deep. I must squat heavier than my enemy, who is trying to out squat me. I must squat him before he squats me. I will. Before God I swear this creed: my squat and myself are defenders of my country, we are the masters of our enemy, we are the saviors of my life. So be it, until there is no enemy, but peace. Amen.

Compilation of squat clips from the gym and recent meet featuring myself and team. 

I will be staying up all night watching a monumental powerlifting event. Some of the very best lifters from all over the world will be going head to head tonight. You can watch the live stream by going to the link above.

The open class lifting starts at 10:30 CST.

Don’t worry if you can’t watch live there will be a replay and download available soon after the event. 

Weight Loss Really Is Simple

I will say the word “weight” a lot in this post, but I want you to understand that you can lose weight by cutting off your head. The primary goal should be fat loss and not just “weight” as this could mean anything. I’ve been over the finer details concerning the difference in the two and how we achieve the desired fat loss over just weight loss already, but if needed I will expand on it again in future posts.

No specific macronutrient is going to make you gain weight unless you eat an overabundance of calories (being from whatever source) in comparison to your energy expenditure.

This means if your energy intake is HIGHER than your energy output you will GAIN weight. If your energy intake is LOWER than your energy output then you will LOSE weight.

This can be achieved through a variety of ways from increasing your activity (more energy output) to eating smaller portions (less energy intake) or you could combine both methods. The road you take is up to you, but I suggest that you find the activities you enjoy for more energy output or you’re going to hate increasing your activity level.

Like to dance? Shake your money maker. Like to be strong? Lift some heavy ass weights. Like the water? Swim, row, kayak. Like to swing back and forth and do pull-ups? Try crossfit. (Please don’t throw paleo creampuffs at me. Srs.) It doesn’t matter what you do to increase your energy output as long as it’s more than what you’re doing now. 

This is how I became a powerlifter. I started as a runner then became a marathon runner. I hate running. I loathe it. I found out I loved lifting weights and then I was bit by the iron bug and never looked back.

If you think you can’t lose weight and you don’t track your calories and/or macronutrients and you haven’t tried to increase your activity level then you’ve never tried to lose weight appropriately.

I want you to be healthy. I want you to be successful. I want you to achieve your goals. I want you to have the knowledge to be and do these things.