Nutrition


Maintaining Bodyfat %

This is a guest post from one of our members – Tallyson Neves.

Tallyson is a competitive powerlifter in the 165, 181, and 198lb weight classes. He recently did a big weight cut, with an effort to lower his bodyfat % while maintaining strength.

Below are some of his best tips or advice/rules for people to follow when talking about weight loss or maintaining your physique. I wholeheartedly agree with his statement of “to achieve what is promoted in the main stream media (having a six pack), will take a great amount of commitment and sacrifice,” (sacrificing the foods you “want” for the ones you “need”, and staying committed to the goal you set for yourself). Read More

Shrink Your Stomach and Fix Your Back Aches

As trainers, some common complaints/problems we hear about are i) back pain or ii) someone wanting to shrink their stomach/trim away their mid-section. Often times, the two are related. A heavy mid section or poor anterior flexion (when your hips are tilted forward and your butt kinds sticks out like a duck) can pull your spine and back into painful positions. (See photos.)

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The first reaction most people have is to think ‘OK – I need to work my abs’ – this is not wrong thinking, however doing a bunch of crunches or sit ups each night won’t necessarily get you the results you want.

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What is Flexible Dieting?

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This morning I decided to take a day off from my usual Oats, Egg Whites, and Peanut Butter, and take in something I enjoy (a nice bowl of cereal).

I figured I would show an example of Flexible Dieting or “Macro Counting” for those who may be confused about how to incorporate it with their eating.

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TORQUE SUPPLEMENT GUIDE

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This is a continuation of my recent Instagram post – https://www.instagram.com/p/BB-IMxAhp2b/?taken-by=danpetkovsekpl which I initially made, then decided to write a full post about supplements.

Let’s talk supplements for a minute.

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This is not me telling you what to take – it’s just my honest opinion about supplements

since some people have been asking about creatine, amigos, “advanced blends”(whatever the hell that means), and other supps.

Over the past 5-10 years I’ve tried more samples and new products than I can probably count. Read More

4 Reasons why you’re not losing fat (and what to do about it) Part 2

4 Reasons why you’re not losing fat (and what to do about it) Part 2

by Klaudius Petrulis

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If you missed part 1, click here to read it first.

We’ve gotten through the first two reasons, Sleep and Hormones. Let’s not waste any time and get through the final 2 reasons why that fat isn’t coming off as well as we’d like!

Reason 3 – Movement/Exercise

Have you ever seen a fat mailman? I think we all have. These guys walk roughly 25 miles a day, so why is it that they don’t look like they ever get off of the couch? The Read More