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 […]

Your Omega-3 Index Is A Ticking Health Bomb: Here’s How To Disarm It In 4 Months

During the past three generations our Omega-6 to Omega-3 Balance has shifted from an optimal (1:1) to a terrible (20:1). The generational shift doesn’t just represent obese Americans who can’t fit into a flight seat. It also represents those of us who think we are fit and healthy. This is a HUGE problem because a bad Omega-6 to Omega-3 Balance creates chronic inflammation […]

Why You Shouldn’t Lift Heavy Weights As A Skinny-Fat Beginner

I just wanted to make a quick statement: The only way to transform is to lift heavy. If you want any chance at building a physique, you must do your heavy squats, bench presses and deadlifts. There simply is no other way to transform your body, so if you don’t like lifting heavy or you […]

Optimal Protein Intake: How Much Protein Do You Really Need?

I have previously made it clear that I don’t count anything related to diet. I just eat 2-3 fullfilling meals a day, and focus on training hard. Yet, people are emailing me about the optimal protein intake, and what kind of protein supplement they should take post-workout. Most experts in the fitness industry recommend a […]