There is a common misconception that steady state cardio (doing aerobic exercise on a cardio machine of your choice for an hour without changing speed or intensity levels) is good for you. It is perceived that steady state cardio helps you lose weight, helps you get lean, and makes you feel great because you work […]
This question recently came up with two of my clients, one male and one female, as a result of their body fat scores. The female made significant progress in all areas of her body but in the ones that she originally came to me for – her legs. The male lost significant body fat, but […]
It is not a secret that you are what you eat. If you want to be lean, you need to eat plenty of sources of high quality protein. Protein intake is critical to your success, whether your goal is size and strength, or just a leaner, improved aesthetic. What is Grass-fed Meat? Grass-fed meat is […]
The Paleo diet is simple to follow, because the rules are inherently simple: if it walks, runs, swims, flies, or crawls on its belly, you may eat it. If you can pick it up off the ground, dust it off, and eat it, you may eat it. By applying the rules […]
Carbohydrates are organic compounds that encompass the food group known as “that which most of us love to eat the most.” Carbohydrates are sugars. There are two main classes of carbohydrates: simple sugars, and polysaccharides. Simple sugars examples include glucose, galactose (the sugar found in dairy), and fructose (the sugar found in fruits. Polysaccharides are […]
Dietary Fat is Not an Enemy Not all fat is bad. In fact, some fats – also referred to as lipids – are very healthful, and help you to lose fat on your body. Healthy fats have several beneficial properties. They provide a feeling of satiation. They aid in the management of insulin, and prevent […]
The Importance of Rotational Dieting Previous writings from our site outlined the importance of gut, or intestinal, integrity. Once you heal the gut in the short term, you must follow a program of preventive maintenance to reduce stress to the digestive system. The best way to accomplish this end is with a rotational diet. To […]
True Spot Reduction for Fat Loss Spot reduction in fitness training is the outdated belief that one can lose body fat in specific areas by performing extra work in those areas. For example, it was once believed that performing abdominal work made the abs leaner, or that performing a high volume of arm work would […]
In part I of this series, I outlined the importance of controlling blood sugar and insulin response. These are the first most important steps when trying to lose body fat, whether it be in the legs, or anywhere in the body. For the sake of clarity, I will repeat it again: losing leg fat – […]
The first and second installments of this series on getting rid of leg fat focused on the importance of managing insulin levels and estrogen metabolism. This final article focuses on the importance of growth hormone and how to manipulate it through exercise and dietary protocols. Increasing Growth Hormone Lack of production of growth hormone is another […]