Episode 5: “I’m Bulking Bro”- What’s the best way to hold onto your results after the diet is over?
In this episode the TNT crew break down why most people gain a lot of fat after a dieting protocol is over. They touch on the science behind metabolic adaptation, why fat re-gain happens from and mental and physical standpoint, body fat overshooting, reverse dieting, and all the tips needed to successfully transition from the...
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Reverse Dieting- How to Come off the Diet and Stay Leaner
Reverse Dieting- How to Come off the Diet and Stay Leaner Note: John has written a book on this topic titled “Metabolic Capacity and Reverse Dieting” and is now for sale on Amazon. Click here to see the book. Writing this article is something I have wanted to do for a long time...
Episode 4: Question Of The Week – Ketogenic Dieting and Refeeds
In this episode Dr Jacob Wilson is back and he and John really go into the details on how to use carb ups on a ketogenic diet. Topics covered are amounts of carbs, training and supplementation to help get back into ketosis, how often to carb up, mistakes people make, and more. There is a...
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Episode 3: Ketogenic Dieting, with Dr. Jacob Wilson
In this episode one of the industry leading experts on the subject Dr Jacob Wilson joins us we break down the popular topic of ketogenic dieting and how to apply it. We define keto, talk about the positives and negatives, how to set it up, the myths and facts most people get confused over, talk...
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Fasted or Not: How Should You Be Doing Your Cardio?
It is getting to that time of year where you must start considering how to undo the bad deeds you have performed in the order of the beverages and food you have consumed. The holidays are a challenge as cookies appear from nowhere, party invitations arrive and then you have the gatherings with family and...
Maximize Your Muscle Strength by Changing Exercises
Exercise science purists and academics who teach in Exercise Science programs like what we have at Lindenwood University teach key principles such as overload, specificity, reversibility, progression and others. An extension of the progression principle says that to optimize positive adaptations to your exercise program, you must progress something: commonly the load, volume (sets x...
What Should My Protein Intake Be If I’m Trying to Lose Weight and Get Lean?
Great question! For starters and to be more specific, you likely mean that you are trying to lose fat, not necessarily weight. Losing weight means you just want the number on an bathroom scale to get lower which could be less fat but also less muscle (which is much more dense than other tissues), less...
Maximize Training Efficiency with Intervals
Much has been said about the positive impact that occurs from completing high-intensity intervals as opposed to continuous intensity exercise. A number of studies have reported many positive effects from this type of training including an increase in fitness and training adaptations. A recently published study in the International Journal of Sport Nutrition and Exercise...
3 Crucial Dieting Mistakes That Can Sabotage Your Results
As a diet coach and trainer over the past decade I have seen a lot of things hold people back from achieving the results they want. Everything from cheating on the diet, not pushing hard enough in the gym, or excuse after excuse people will use. These next 3 mistakes I will list are in...
5 Muscle Building Mistakes and How to Correct Them
For those of us who train in the gym multiple days a week we are always trying to make sure we maximize the effort we put into those hours spent working out. Most people spending the time hitting the iron are working on some sort of muscle growth whether they are dieting and fighting to...