If you truly want to do it, keep it simple: 1.     Diet: If it is horrible, start with one or two reasonable changes (minimize processed food, more water over sugary drinks, no mindless calorie hoarding). 2.     If you currently exercise zero times/week, start with two days (schedule-friendly). You can then add a third day. There is no need to add more if you work HARD each session (your body needs to recover, and you have other commitments to tend to). 3.     Don't just "mov

Thanks to several podcasts from Huberman Labs. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_63dac75eb27b4e9497542f59ed798d4c.pdf

Insights and benefits of time restricted eating

Proper overload stimulus + the biological timeline needed for recovery (diet, sleep, and multiple days off) = adaptation. We've known that for decades. Most over-zealous trainees (but well-intentioned) still believe in the "More is better" doctrine: four days a week? Six? Hell, do it every day. Five sets? Fifteen? Hell, do 30 sets if more is better. That flawed logic drives them. It's biology, people. Unless someone is using PEDs or is a genetic anomaly, it’s smarter to go ha

My thoughts on Truth Not Trends and Dr. Fitness and the Fat Guy from 2010 to present. https://podcasts.apple.com/us/search?term=Tom%20Kelso

87.6% of serious strength trainees should train to VMF. Why? It's objective and 100% creates the stimulus for adaptation.

A simple-to-understand but effort-based strength training program for lazy, out-of-shape, and/or busy humans needing to extend their...

Technically, the skin is the largest organ in the body, but muscle tissue SHOULD have that title. https://822ba849-eb42-4c65-b059-dbebdef...

Okay, some necessary detail, but still dumbed-down. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_674971344eae40c9...

Discipline required in a world contaminated with poor food options. Yikes. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/...

https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_dc330e553b934e8f9f977732c740187d.pdf

A few thoughts on increasing strength, hypertrophy, and muscle endurance. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/8...

Key behavioral actions to live longer .

Yes, carbohydrates (CHO) and exercise intensity are factors. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_d8b2eb3...

The top priorities for growing muscle tissue.

The 3-day total body can work, but be vigilant of recovery ability. Unnecessary volume. Too many trips to the training facility. Too much...

https://b5498533-741f-4cde-94f8-a6e5f317c00d.filesusr.com/ugd/822ba8_b717442278f04e9aa5b866f394174767.pdf

Call them New Year resolutions if you want, but if you're serious about achieving a goal, what the Hell are you waiting for? Screw the...