Cardio and Fat Loss

Just the other day, I got off the phone with a friend I’ve know for years.  He told me how many times per week he’s doing cardio (spin, zumba, etc) and does some weight training but not much.  He’s frustrated that his fat loss seems to have come to a complete halt. In fact, in the last month, he’s fluctuated about two pounds! I tried to explain cardio as a tool that he could use to put himself further into a calorie deficit but that his main goal should be to focus on weight training and building muscle.  As usual, the advice...

How to Tell if You are Fat

Do you ever ask yourself the question, “Am I fat?” Then you dig around for that missing body fat caliper you bought for $10 off bodybuilding.com or search the web for the best body fat calculator?  Maybe you pay $70 every few months to get dunked underwater in some hydrostatic body weight van?  If this sounds like you keep reading. What you are about to learn is the most honest, no formulas necessary method to quickly and easily determine if you are fat.  You won’t need any complicated formulas, no charts to memorize and it works on males and females alike!  Nobody...

Top 6 Muscle Building Tips

Muscle Building Tips the Top 6 by guest author and Metabolic Masterpiece author, Scott Tousignant. Are you struggling to gain muscle? Feel like you are busting your butt with nothing to show for it? I sympathize with your frustrations. As a former hardgainer who thought he had tried everything, I can relate to disappointment that burdens you when the promise of massive muscle gain yields little to no results. I won’t guarantee that you will gain 10, 20, or even 30 pounds of muscle by applying the advice below... but I can guarantee that applying these 6 Muscle Building Tips with...

Restrained Eating vs Calorie Restriction

It's time for some NoBull Q&A.... questions come from Mike.  If you have question and you can't find the answer, check out the FAQ. Question: My girlfriend is doing Weight Watchers and she says my diet is to restrictive.  She likes Weight Watchers because it is based on points,  She feels this allows her more freedom of choice.  I am trying to create a livable way of eating forever. Answer: Hate to break the news Mike but ... She's right!  (sort of)

How to Quickly Assess Your Hydration Status

Do you ever wonder why some people can lift more weights or seem to last longer during their workouts?  It could be several factors but one less obvious is they might be properly hydrated before the workout and you might not. I'm going to ask a favor of you here and I must warn you, it is a bit personal.  The chart you see above is a standard Urine Color Chart to assess hydration status.  As you know, drinking water can affect your performance upwards of 2% if you (the athlete) are slightly dehydrated and it can take up to 24...

Aspirin: A Good Pre-Workout Supplement?

Asprin for Bodybuilding
Aspirin Bodybuilding ... maybe two words that should not be mixed too often. Question: Dear Marc, Do blood thinners such as aspirin and the like affect / effect the muscle building process?  I am a 56 year old male that REALLY needs to get into better shape. Thanks for the great site. Dave Answer: Dave, Before I discuss Aspirin or as it’s called, Salicylate, I want to stress that in all cases I NEVER recommend over the counter medications without first obtaining medical approval from a qualified medical professional. Aspirin works on many levels.

10 Bodybuilders You Should Be Following on Twitter

Maybe you use Twitter and maybe you don't.  But because the second most frequently asked question by Twitter newcomers is, “who should I follow?” I've decided to put together a list of the bodybuilders and fitness experts I follow on Twitter…and why you should probably follow them, too! A Very Short List of Influential Bodybuilding and Fitness People on Twitter:

8 NoBull Holiday Survival Guides

If you survived the first holiday, Thanksgiving, congratulations!  But with December in full swing and New Year's on the horizon, the temptations have begun.  On average, a person gains 1 lb between Thanksgiving and New Year's (much less than the original reports of 7-10 lbs during this time).  That's great news! The bad news?  That 1 lb or more gain isn't lost for the most part during the rest of the year.  In a decade, that's 10 lbs and that ends up being a big deal as you get older. Holly Hull, the lead researcher on the Oklahoma study, says Thanksgiving marks...

Is 5 Sets of 5 All wrong for Gaining Muscle?

Ever wonder how many reps you should do to build muscle?  You've probably heard that 5x5 is superior.  Or the 8-12 rep range is optimal.  The Max-OT system by AST is geared for the 4-6 range for optimal muscle and strength gains. It's confusing and frankly, I have had luck and success with every range.  But it's worth further discussion. This new article is probably going to really irritate some of the strength coaches who told that you should ONLY lift weights in the 5 rep range... But then again, the author doesn't seem to care about THEM...

Ask the readers: Best Weight Gain Tip?

Today I will ask you, the readers, to create the content for this site.  Many of you are experts yourself having been through this before.  I've never tried this concept on this blog and if it works, it will be something I'll do often.  If not, can't blame me for not giving it a shot. Many of us would like to gain weight — some of us just 10 pounds, and others more than 50.  But it’s not easy. We put ourselves through nutrition nightmares, we fail in our daily eating, we continue to stay the same weight, and we feel...