Have you noticed how the fitness industry is completely obsessed with weight loss? What if I told you that improving your body composition by gaining lean muscle (and yes, maybe even while losing fat if you're new to training) is a more efficient and healthier way to get that "dream body"? We're not talking about crash diets or quick fixes here. We're talking about a lifestyle change that puts you in the driver's seat of your own health and physique.

If you’re looking for the best way to improve your body composition, you might be wondering whether you should focus on losing fat, building muscle, or doing both at the same time. The answer depends on several factors, such as your current body fat percentage, your training experience, your goals, and your personal preferences. In this article, we’ll break down seven common scenarios and share a 6-12 month plan for each one. You can choose the best approach based on your situation and follow the guidelines to achieve optimal results.

Is there a way to burn more calories, speed up fat loss, and NOT have to do much (if any) "cardio" in your routine? In this article, we're diving into an often-overlooked aspect of metabolism that accelerates your fat loss and overall health, not to mention improves recovery and lowers stress.

Flexible dieting is an approach to nutrition that emphasizes moderation, balance, and enjoyment of a wide variety of foods, while still adhering to your calorie and macro goals. When I had struggled for years hopping from one diet to another (from Slimfast and Atkins back in the day to paleo, keto, and intermittent fasting more recently), it was flexible dieting that finally helped me break this pattern.

This article walks through my process, my results, and the lessons I learned about what I did right and what I could do better next time during a six-month muscle building phase. It’s not just a personal journey. It’s a prescription based on sound, evidence-based principles, plenty of patience, and most of all, consistency—that you can implement yourself. When you string together many days, weeks, and months following a process that works, you’re bound to grow, change, and produce results.

If you have nutrition or body composition-related goals for 2023, I highly recommend MacroFactor. MacroFactor is a smart macro tracker and nutrition sidekick. I use it to track my weight and the macros of the foods I eat. The app then tells me my daily energy expenditure (the calories I burn) and my weight trend, and it adjusts my calories/macros to help keep me on track toward my goals. Read the article for more!

Dining out with friends or family is a part of life. But what if you're dieting for a fat loss goal? In that case, you're probably tracking your food intake. But you're not going to be that person who brings a food scale to a restaurant. You also want to enjoy yourself (which means eating and drinking freely). So what do you do?

It's Monday. After a weekend of celebrating, indulging, or just "eating like it's the weekend," it's time to start (or restart?) your diet, right? Is this the way to reach your goals?

In just 2 months, he has lost weight consistently (10 pounds so far), yet he's eating almost the same amount of food as when we started. How is this possible? Read to find out!

Have you heard these before? "I'm fat because of my genes." "I'm fat because I have a slow metabolism." "I'm fat because of my hormones." I hear these all the time. But how true are they?

What does "healthy" mean to you? Is it losing a few pounds? Being able to live a long life? Looking and feeling good? Not getting out of breath doing daily activities? Something else? Read on for more!

Hunger is a perfectly normal reaction of the body when you're trying to lose weight. Sometimes you just "live with it" and move on, no big deal. Other times, it becomes distracting to the point where it might sabotage THE PLAN. So what can you do about it?