How to get things done and prove the naysayers wrong

say-no-to-naysayers

This is for those of you who seem to encounter a lot of obstacles, challenges and naysayers in your life on the way to your goals. There is no shortage of methods, systems and tutorials that claim to teach you how to get things done.  Special notebooks, goal-setting software, prioritized task lists, motivational videos, personal- power-unleashing seminars and a variety of specialized gadgets exist to help you laser-focus on proper goal-setting and productivity. And while different people prefer different systems – all of those mentioned above work fine.  It is easy to choose the one you like and be on your way to changing your life for the better. Yet, despite the variety of available tools and techniques, the results […]

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Saturated fat & unsaturated fat: what you didn’t know about bad fats and good fats

saturated fat and unsaturated fat examples

For many years, when people talked about healthy eating, any low-fat diet was a staple.  The USDA food pyramid and its equivalents produced by government authorities responsible for making sure we eat well have been vilifying fat for decades.  American Heart Association still recommends limiting foods containing saturated fat, such as butter or red meat – and to go for leanest cuts whenever you do eat red meat.  They still recommend “replacing foods that are high in saturated fat with healthier options can lower blood cholesterol levels and improve lipid profiles”.  In their own words: “You should replace foods high in saturated fat with foods high in monounsaturated and/or polyunsaturated fat. This means eating foods made with liquid vegetable oil but not […]

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Why you cannot lose weight

cannot lose weight

Let me start with some bad news – you cannot lose weight by following most of today’s conventional advice around what makes the best exercise to lose weight. Most exercise tips to lose weight these days focus on aerobics (often referred to as “cardio”) as the best way to tackle the problem.  They suggest that you should try walking to lose weight, endless running or any combination of demanding fitness activities that will have you sweating buckets and panting like a dog on a hot day. The reality, however, is that – despite following that advice and engaging into endless jogging, elliptical machine training, Zumba and other “fun” activities – the majority of people cannot lose weight and keep it off.  You […]

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5/3/1 strength program: how to get consistent results

5/3/1 strength training

In this article, we will explore the 5/3/1 training program. Strength training is almost an art.  Sure, you can pick up heavy weight in any shape or form and move it around – and (because moving any weight requires muscle power and repetitive heavy weight training leads to adaptation that makes any muscle stronger) you will, no doubt, get some results.  Those results may be especially impressive if you are just starting out – at that point you may not even care much about how structured your exercise is. But, remember – we are not after just any gains at any cost.  We are after the best possible gains we can get using the least amount of effort and time in […]

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Are Separate Arm Workouts Worth It?

Strong arm workouts

Arm workouts consistently remain a popular topic for weight lifters, bodybuilders or competitive team athletes. This is because having muscular (or, if you are a female – well-defined and toned) and strong arms is both aesthetically pleasing and functionally beneficial. Well-developed and strong arms assist and provide stability in larger compound lifts, help in various sports and make daily activities a lot easier.

Understandably, arm workouts are very popular among athletes of various degrees of experience. How do these fit into the philosophy of big lifts and mostly compound body

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Skinny Fat: When Losing Weight is Not Good

skinny fat parade

A very common mistake of “losing weight” can totally mess up your health. How often have you seen thin people resembling oversized stick figures? How often have you secretly wished you were skinny? Perhaps because the media constantly promotes the image of light-weight and slim models – or perhaps you think this would be a healthier version of yourself? Here is why you might have been wrong about this.

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