Bodyweight Training for the Skinny-Fat Guy

Being skinny-fat means that you lack muscle tone while being soft around your lower waist. In clothes, a skinny-fat guy looks like a regular guy, but once the clothes come off all the flab and softness is revealed. Skinny-fat guys find it difficult to gain even small amounts of muscle tone and we gain fat […]

Why You Can’t Lose Your Love Handles: Fat Cells

What happens with most skinny-fat guys who get into fitness is that we believe that as long as we eat clean and train hard, we can look exactly like the guy who started out skinny with a flat waist and ab-definition. …And that’s partly true. Everyone can achieve ab definition as long as they move […]

Top 5 Best Outdoor Workout Places in Bangkok

  Written by my friend Josh Shephard, the popular Bangkok based Southeast Asia travel blogger discovering the best places to visit in Thailand. Bangkok is a very busy city. The streets are jammed with traffic and the sidewalks with street vendors selling everything you can imagine. Some days it can be difficult to walk home from […]

How to Reduce Puffy Nipples (Gynecomastia) Without Surgery

The root cause behind puffy nipples in guys is an imbalance in your hormone production. …And the root cause is the first thing you have to treat to get rid of puffy nipples PERMANENTLY. To be specific, your natural testosterone production is low, while your estrogen production is high. Testosterone is the male hormone of […]

Optimise Your Omega-3 Index to Boost Natural Testosterone Production

When you have high testosterone levels, you’re playing the body-transformation game on “easy” rather than “hard”. You’re more motivated to train hard. You pack on muscle mass faster. It’s easier to stay lean. You recover faster between training sessions. Your athletic performance improves. …And so much more. As stated earlier on the blog: After years […]

How to Build Wide Lats (Introducing the Cobra Lats Training Program)

Throughout all my teenage years I had that pear-shaped look with wide hips and narrow shoulders. My proportions resembled those of my female class mates and my physique made me embarrassed about taking my shirt off. In the meanwhile, most of the guys in my class came from athletic backgrounds and had natural V-taper upper […]

Serge Nubret Pump Training: No Need to Lift Heavy to Gain Muscle

I often see guys at the gym using way more weight than me. Some of them are bigger, but surprisingly, most of them are not. Last time I trained at the gym, I finished my workout with 35lbs barbell curls. In the meanwhile, there was a guy next to me curling double of my weight. That […]

How to Build the Beach Muscles with Diamond Push Ups

The diamond push ups is one of the staple exercises I use for my private coaching clients because it trains the beach muscles: chest, triceps and shoulders. In this quick 5 minute read I will cover the following points: Why diamond push ups are superior to regular push ups. How to perform the perfect diamond […]

Meet Logan Rando: Former Skinny-Fat Guy, Now Jacked

Logan Rando is a former client of mine who made an amazing transformation from skinny-fat to jacked while following my Basic Bodyweight Training Program and later joining my online coaching program. His transformation inspired many of my readers to take action, therefore I decided to post his video on the blog: I took a vacation […]

Why “If It Fits Your Macros” (IIFYM) Doesn’t Work (Fat Loss Lesson 5/10)

A few years ago I browsed a fitness forum and I came across the term If It Fits Your Macros (IIFYM). For those of you who are unaware, macros (macronutrients) are composed of fat, protein and carbs. The argument goes that each of the macros has a function, therefore hitting the right amount of protein, fats and carbs […]