Why are there so many people failing to lose and maintain weight loss? Simple: Because they focus on excluding foods that aren’t high in micronutrients aka “bad” foods instead of including foods high in micronutrients. When people decide to lose weight they do what any sane person would do: Google…

Hey there, hypothetical Medium reader friend. Remember this article?

Do the protein recommendations for men apply to women too? — 1.6–2.2 g/kg or 0.7–1 g/lb of protein per day is required to maximize muscle growth or retention for lifters. We know this from heaps of studies including this meta-regression…

Here are 3 reasons why you shouldn’t gamble with keto if you want to maximize muscle growth — With all due respect to keto, which is none, it’s not a good diet to maximize muscle growth. And yeah yeah yeah, I know I said that if you’re a beginner lifter, keto isn’t going to ruin your gains. But “make gains” and “maximize gains” are two different things. So…

Don’t turn weight lifting into a cardio session. Keep weight lifting weight lifting — Cardio is great for your heart, mental health, and blah blah blah but please, stop turning your weight lifting workouts into cardio workouts. Here are five things that will sabotage your weight lifting progress (READ: sayonara muscle and strength gains). 1. Superset everything I touched on agonist-antagonist paired sets aka supersets in this…

Sustainable results happen only with sustainable methods — I have a long history of sucking at writing intros so let’s dive right into the main reason why people regain weight after losing it. It’s because the methods that they used to lose weight were unsustainable. …

Train for this reason instead — Weight loss is the primary motivation for exercise for most people. This is a big fugging problem because not losing weight is one of the main reasons why many people stop exercising (source):

Stop trying to cut corners by focusing on stupid shit that doesn’t make a big difference — Losing weight is not an easy ride. It’s a long, boring, and repetitive process. And for many people, things rapidly go to excrement simply because they do things that they shouldn’t do. So let me teach you 7 diet design dos and don’ts. 1. Keep it simple DON’T jump on “magic” diet regimens or…

Make sure you’re not doing these six things in your training — You’re dicking around with your training. Simply put, you probably don’t train hard enough to build muscle (like most people in the gym). So ensure you’re not doing these six things in your training and you will build muscle aka become a muscular boy or girl with smelly armpits. How…