Monitor your body composition in 4 simple steps

If you are in the “healthy living / weight training / workout” world, you probably heard already a lot of technical or specific terms, including body composition or even better – body recomposition.

Body composition is a pretty important thing that will determine the way you look and it will greatly influence your health and ultimately the way you feel both physically and mentally (self esteem).

Now that we agreed that body composition is important stuff, let’s see why is so important and let’s learn a little bit about it.

Looking at it strictly from a fitness point of view, body composition is just a fancy term used to refer the ratio between the fat mass or muscle mass divided to total body weight.…

Motivational Video: Effort Is So Important (ft. CT Fletcher)

I put together a short motivational video featuring a great speech by CT Fletcher, as always.

Enjoy, share, comment and subscribe!

Video transcript:

Have you ever went out for something or tried to do something and when you got home quietly in your room you knew that you had that much more that you could’ve gave, but you didn’t want to look ugly because your girlfriend was looking, or your boyfriend was looking and you didn’t want to look embarrassed.

So I held up a little bit. Then you know in your heart you did not give everything that you had. And you will know it, nobody else will know.

You will know!

Oh man, I could’ve done a little better than that; I could’ve tried a little harder.

Cutting Season 2 Episode 1 – 18% Body Fat

Remember the cutting season 1 series? Well, it’s that time again. So here’s the 2nd season.

Alright so in the last couple of months, I messed up pretty bad. I did a dirty bulk which lasted roughly 10 weeks and I gained around 20 pounds, most of it fat. I’ve written in more depth about this bulk over here.

To summarize, I started at about 184-185 pounds and 12% body fat and stopped bulking at 205 and 18-19% body fat, which means that I put on around 15 pounds of fat and maybe 5 pounds of muscles over a period of 10 weeks. After that I’ve been maintaining for 4-6 weeks.

Those are the stats. Now let’s see what the plan is.…

The three levels of aesthetic physiques and how to achieve the one you want

I don’t know why you started lifting weights, but I did because I wanted to have a physique that would turn some heads on the street.

Most of the guys who start lifting weights do so with the purpose of looking better and just having a nicer or more impressive physique. Of course the byproduct of that is living a healthier life. Getting the type of physique you want is not just about training hard it’s also about eating healthier and having a healthier lifestyle in general.

When you ask people what their goal is in terms of how they want to look you will get different answers. Some just want to have a six pack, some want to have bigger arms; some want to look toned up and some may want to have an all round muscular physique.…

The connection between carbs, glycogen and flat muscles

In this post we’re going to discuss briefly about carbs, glycogen storage and why flat muscles not necessarily mean you’ve lost muscle mass.

I’ve first noticed this when I first started bulking after a fairly long cutting period and then I’ve see Chris Jones (check out his channel Pump Chasers if you haven’t already) talking a little bit about this on YouTube the other day and I thought this is a good topic to writing something about.

Carb is the king of the macros

If you’ve been reading the blog you should know already that I am not an advocate of low carb diets. Low carb diets are not any better for losing fat that the traditional caloric deficit way of dieting.…