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 in my bodyweight training program for skinny-fat guys 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 […]

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 […]

When To Implement Cardio For Fat Loss (Fat Loss Lesson 4/10)

One of the most frequently asked questions I get is: “Hey Oskar, I’m skinny-fat and I want to lose fat. How much cardio should I do to lose the fat, and what type of cardio is best?” The answer to that question is NONE. You don’t need to do cardio to shred fat when you’re […]

Muscle Burns Fat (Fat Loss Lesson 3/10)

My first attempt at losing fat involved doing endless running on the treadmill and eating a low-fat diet. Needless to say, this attempt failed. I would work my ass off only to see a 2-3 pound weight loss in 1 month. I would then lose motivation, give up and re-gain all the lost weight in […]

Feel Grumpy? Eat More. (Fat Loss Lesson 2/10)

You’ve been on a strict diet and you did a lot of cardio, and you lost a bit of fat, but not as much as you would like to. You still have love handles, and you don’t look like you workout. You’re feeling lethargic and irritable. Then, all of a sudden, your fat loss stops […]

Foods That Make You Ripped and Healthy (Fat Loss Lesson 1/10)

Over the next few weeks I will post 10 blog posts on fat loss. The blog posts will contain some of the top fat loss lessons I’ve learnt while losing 60 pounds fat from 2011 to 2012 and also lessons I’ve learnt later on when I did fat loss cycles at a more advanced fitness […]