5 Rules When Eating Out to Stay Healthy

What is it about eating out at restaurants that can derail months of hard work?
Sure, it’s easy to prepare

A Bodyweight Exercise to Prevent Back Pain and Shoulder Pain

Being able to do a great gymnast bridge will go a long way in keeping you free from back pain and shoulder pain. It’s not a Holy Grail for curing everything, but it can be an important component among others. If you can

4 Training Lessons We Can Learn From Bruce Lee

Many in the iron world have enormous respect for Bruce Lee. From his razor sharp physique to his enormous work ethic to his obvious strength, he is widely respected by lifters worldwide. With his birthday this week I thought a look at how he influenced the world of fitness was

Everything You Need to Know About Body Fat Percentage

What the #$%@ is body fat percentage?
What’s a good amount of body fat to aim for?
How the heck do I figure it out how muchI have?
Body fat is an incredibly tricky subject – it’s tough to calculate, tough to track, and most people are way off in their estimates of what they think their body fat percentage is.

As Kanye West once

What Burns More Calories: Cardio, Intervals, or Weight Training?

Fat loss is at the front of everybody’s mind these days, even storm troopers.

Let’s say you want to lose weight, and you want to do so in the fastest way possible.  Is it hours on the treadmill?  Sprints up a hill?  Could it possibly be squats and

50 BODYWEIGHT EXERCISES YOU CAN DO ANYWHERE

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or

WHAT TO EAT?? "GENERAL NUTRITION RULES".

Good nutrition, like good training, is simple - learn the basics and practice them consistently. A little knowledge and a lot more discipline is the secret. Apply yourself diligently - look ahead, don't look back and don't look for shortcuts. There simply aren't any.

Health and fitness has climbed to the top of America's popularity list and has become big business. As you've noticed, there's a gym on every corner and a glut of diet and bodybuilding formulas to pack on muscle and burn off fat. Competition is fierce, the promises are bizarre and we're all confused, suspicious and eventually numb. We have on our hands a zillion ways to diet, feed ourselves and live our lives for fitness. Let's clear the air and

SIX KEYS TO SUCCESSFUL BODYBUILDING

To make clear the simplicity of bodybuilding I've arranged a list of six basic keys to successful training. They're nothing new and read like the same stuff in any motivational book on the market today. Yet they offer valuable insight and are essential to getting started and sticking to it.

1. Set a realistic goal - short and long term.
2. Plan an orderly and thorough routine to train the entire body.
3. Make a commitment to stick to your routine for 4-5 weeks - - to begin to see changes and benefits, develop perseverance and create a habit.
4. Enthusiasm for

HOW TO LOSE BODY FAT- EASY STEPS

As you probably already know, losing body fat has to be one of the most challenging , if not most misunderstood, endeavors that any bodybuilding aficionado can undertake. Losing body fat is not rocket science, although in our society you’d think it was, with the legion of rip-off infomercial shape-up gizmos, the monthly “diet of the month” book releases, and the abundance of weight loss pills being pushed by pharmaceutical companies.

Losing body fat is easy once you know the simple rules, but it does take a little discipline, often more than the hapless, average soul possesses. Those who are incapable of applying a little discipline to their

BEGINNER BODY WEIGHT WORKOUT: BURN FAT, BUILD MUSCLE

So you want to get in shape, but you have no gym membership.
That’s fine, screw gyms!
They’re loaded with

JUST HOW FAST CAN I GET THE BODY I WANT

Be honest, you’ve said the following sentence before:
“I want to lose 20-50 pounds, and I’d like to pack on some muscle too…but not too much! Can I do this in 2-3 months?”
I know you have, because I certainly did when I started training.  Men want to know “the secret” to a thinner waistline, but also get bigger arms and chest… Meanwhile, women ask how they can lose weight while getting more toned, without getting too bulky.
If you’ve had those same thoughts, then today’s article is for you.
Today we’re going to dive into these goals, and how to best go about them. Keep an eye out for Part 2 later this week.

What We’re After

I know why we have those goals of “smaller waistline and bigger/toned muscles.” 
We’ve been listening to and

HOW FAST CAN I BUILD MUSCLE NATURALLY?

I get it. We all want to look like super heroes and stars, be it Captain America, Daniel Craig, or Katniss Everdeen. And like Homer Simpson, we want it NOW.
Fortunately for us, there is no shortage of magazines, products, and supplements promising us those results in just a few short weeks/months! UNFORTUNATELY for us, reality doesn’t agree. Yes, we can eventually get the results we’re after…provided we put in the time, energy, effort, discipline, and dedication.
So how DO we get there? For most people – the superhero version of themselves would require a loss of fat and both increase in muscle. We will cover the weight loss side of this in some time.
If you’ve read that article, then you know our recommendation is usually to start with trimming the fat before we pack on some muscle, which is the focus of today’s article. If you’re a person on the thinner side of average looking to bulk up, this article will cover you too.
Here are some of the most common questions we get that 

HOW TO GAIN WEIGHT AND BUILD MUSCLE

So you wanna put on some lean muscle mass. And you want to do it within the context of the Primal Blueprint, but aren’t sure where to start. It’s a common question and it’s about time I addressed it head on.

As I’ve made pretty clear, our ultimate goal is to achieve positive gene expression, functional strength, optimum health, and extended longevity. In other words: To make the most out of the particular gene set you inherited. These are my end goals, and I’ve modeled the PB Laws with them in mind. But that doesn’t mean packing on extra muscle can’t happen with additional input. After I retired from a life of chronic cardio and started living Primally, I added 15 pounds of muscle, while keeping low body fat levels without really trying, so it’s absolutely possible for a hardgainer to gain some. The question is how much and at what expense?

I’d be the first to tell you that lean body mass is healthier than adipose tissue. Generally, the more lean mass a

STRENGTH, CONDITIONING AND NUTRITION FOR WOMEN

A Message to Women Wanting Something Better for Their Body

What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, and losing fat.

This program is actually two programs - a nutrition program and a