How to Get Muscular with Calisthenics

In 2013 I made the best gains in my life, and most of them were a result of hard calisthenics. The interesting thing, though, is that I didn’t focus on increasing the reps on the different exercises. Instead, I tried to make the basic calisthenics exercises harder by implementing the following 4 techniques: Reduce momentum and […]

The Biggest Fat Loss Mistakes and How to Avoid Them

In 2011/2012 I went from a fat 235 lbs to a lean 177 lbs. I made a lot of mistakes on my 18 month fat loss journey, but I still managed to get rid of that chub and get lean for the first time in my life. Today, I weigh close to 190 lbs and […]

Nature vs. Nurture: How Genetics Affect the Outcome of Your Hard Work

One guy has naturally wide shoulders and gains strength fairly easily as long as he goes to the gym regurarly. He start with a shoulder press of 70 lbs for 5 reps. This guy is the kind of guy who is naturally athletic. Another guy has narrow shoulders and is a hardgainer when it comes […]

How to Count Calories For More Lean Muscle Mass

I frequently receive emails with guys asking me things such as: “How many calories did you eat during your fat loss?” “How many calories should I eat during my bulks?” Unfortunately, I can’t answer that because I have never tracked my calories, and I only write about things I have done. This is where my […]

How to Learn Handstand Push Ups in 6 steps (and a routine)

At the end of 2011 I made the switch to bodyweight training. My first routine consisted of chin ups, diamond push ups and single legged squats. However, after doing diamond push ups for over 8 months my body stopped responding to it, therefore I had to find a way to progress. At the time I […]

3 Pieces of Advice that Will Transform Your Life

After training for 4 years, I’ve realized that the number one reason people fail at transforming their bodies is their mindset. Now, the big question is: do YOU have the right mindset to transform your body from skinny-fat to aesthetic? Do you rely on motivation to get to the gym? …constantly talk about your fitness […]

12 Lessons for the Skinny-Fat Sufferer

I got this email today: “I’m skinny fat and have a lot of this excess skin any help to start on my transformation. I did read all of your articles just don’t know where to get a head start.” From 27 May 2013 to 31 December 2013 I have written 31 articles and 1 eBook […]

3 Month Skinny-Fat Transformations

Skinny-Fat Transformation was launched at the end of May 2013 with one goal: help skinny-fat people transform their physique into something they can be proud of. So far, a lot of people have reported great results by using the advice posted on this website. I picked out 3 guys that made great progress: Rody, Joshua […]

How to Drink Alcohol Without Gaining Fat in 6 Easy Steps

It’s Sunday, and you might have been out for drinks yesterday. If you are anything like I used to be, you woke up with a bad conscience, thinking  that you just sabotaged a week of progress. That can be true, but only if you did it the wrong way. The main problem related to going […]

Simplify Fitness to Achieve Maximum Results

Fitness can often appear complicated. There are so many variables that people think will give them their dream physique faster. For example, hitting each muscle from all possible angles with 10 different exercises, counting macronutrients, weighing meals and so on. Those kind of things only do one thing for you: they make fitness rule your […]