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DON'T PANIC! If you just started working out again, be 100% prepared for your weight to initially GO UP... NOT DOWN. Again, don't panic. This is completely normal. Picture a fat cell. Can't picture it? Just imagine a little bubble with fat in it. Now, when you first start to lose weight, imagine your body flushing the fat out of that cell. There's only one issue. It takes time for fat cells to shrink and they don't like to be "empty," so they fill up with water. This may even cause you to WEIGH MORE in the short term as your body...

Sleep is a problem for a lot people. Especially with our modern devices & technology. There are countless things that disrupt our sleep. Lights, sounds, blue light from devices, social media, TV shows, neighbors, pets, children, our own bodies, the list goes on and on. You can't control what's going on in the world around you, but you should be able to fortify your bedroom into a nighttime sanctuary. It just takes a few tricks... Now remember, our sleep doesn't get screwed up in one night. It's usually a perpetual cycle that we try to address throughout life. We get...

Let's get one thing straight. I hate cardio. At least cardio in the traditional sense. Running is not my forte. Regardless, I see it as a survival skill that must be maintained. Therefore, I run. Even though I can't stand it. For the past six months​, I've started incorporating the occasional mile run into my training. I've also performed a "Murph" workout each month, alternating between bodyweight and a 20-lb weight vest. These workouts include a mile run, 100 pullups, 200 pushups, 300 squats, and another mile run... as fast as possible, no breaks. As part of this, I use a treadmill...

The bulk of my diet is comprised of three things... Well, at least 3 proteins, 3 carbs, 3 fats, and 3 seasonings. This is how I keep things simple & consistent. This is how I maintain my health & physique. This is how I MAKE GAINS. Protein: Steak/Beef Eggs Salmon Carbs: White Rice Potatoes Buns/Bread (burgers are my guilty pleasure) Fats: Butter Avocado Cheese (again, for the burgers) Seasonings: Black Pepper Garlic Salt Steak Seasoning By keeping things simple, I'm able to easily adjust my diet & calorie intake if I see my physique or the scale going the wrong...

After my car accident a few years ago, I wasn't able to train the way I used to... At least at first. Now I'm back better than before. And the way I got here is by fully recovering, then building out my own routine, step by step. Take everything one day at a time. Initially, the goal was to simply make it to the gym. If I only did 3 sets of 3 exercises and then left, cool. If I did more, cool. After a while, I started to up the volume and began to include more exercises. Once a solid...