Brazil Soccer WCup US

Train like the pros

Movement prep like a BOSS

How we prepare for a workout is vital. It’s the pre-battle ceremony…the ritual of warm-up….the commencement of ass-kick. Excellent exercise prep gives our body AND mind the opportunity to fully embrace the shit-storm that is about to commence. It also maximizes our results. Our warm-up is as much a part of our development as our training block. It will help improve our tissue quality, mobility, posture, strength, AND durability. That’s a lot of winning in [...]

Day 0 cover

3 Guys. 3 VERY different fitness + nutrition methodologies. 8 weeks. The results will BLOW YOUR MIND.

Three guys come to me (all VERY awesome dudes.) They want to have a shred-off. Rob. We’re all fat. Nothing has been working. We need some serious motivation. So we’ve decided to bet $500 each…whoever can get in the best shape in the next 8 weeks gets the entire pot. “Sounds lovely,” I say. We talk about a plan… Danny wants to train and do nutrition coaching with me. Smart guy, this Danny. Greg wants [...]

Biceps

Biceps [bahy-seps] n. - "bi" meaning two, "ceps" meaning awesome.

Everything You’ve Ever Wanted to Know About Your Biceps, EVER

Let’s talk about turning water pistols into bazookas: 1) Anatomy & muscle fiber makeup of the biceps…what do we know?2) Where does the word “biceps” come from?3) How do we train the different aspects?D) What do different grips and grip-widths offer us?5) What’s the most sure fire way to get ridiculous arms? All good questions. Let’s get ‘em answered: 

Everything Abs 2

I SAID ABS, NOT CRABS

Everything You’ve Ever Wanted To Know About Getting a 6-Pack, Ever

I’m just gonna go ahead and start where we need to start… Ab training is overrated. It’s true. We train our abs too much. In gym culture, I see more ab work than ANYTHING. I’ve seen 7 days of ab training. 7 DAYS. All abs. I’ve seen guys walk into a gym, do an hour of ab work and go home. Entire DVD’s have been made about ab training. And nobody seems to consider a [...]

CrossFit 2

This one time I wrote an article about CrossFit and they lost. their. shit.

Why CrossFit is Awesome and Also Kinda Sucks Balls

CrossFit is all about constantly varied “functional” movement performed at high intensity. Their definition of fitness is: “increased work capacity across broad time and modal domains” (CrossFit.com). To translate that into how people normally talk, that means the ability to do a butt-ton of work for various amounts of time in various amounts of ways. Whoever can do the most work wins at being the fittest. Here’s a weight.Here’s a rope.Here’s a box.Lift.Climb.Jump. Who can do [...]

redefine relationship

"Take my ice cream, I take your life."

Dramatically Redefine Your Relationship To Food in 4 Easy Steps

“Eat breakfast.”          “Don’t eat breakfast.” “Eat 5-7 times a day.”          “Don’t eat for 16 hours.” “Eat like a bird.”          “Eat like a caveman.” “Eat like a grown-ass man.” The nutrition world is a vast and confusing landscape of strong opinions, billion dollar companies, individual tastes, facts, figures, calorie-labels, and piles and piles of horse shitted mis-information. That’s right. Horse shitted. Information that has [...]

week-8_main

A real person. With a real job. Living a real life. Dramatically transformed.

The Most Ridiculous (Legit) 8 Week Body Transformation You’ve Ever Seen

HOW MUCH CAN A BODY CHANGE IN EIGHT WEEKS? Seems like a good question to ask. But none of this go-away-to-a-fat-camp B.S. A real person. With a real job. Living a real life. If they do EVERYTHING RIGHT, with 100% compliance – perfect training, perfect nutrition, and perfect supplementation – how much can their body realistically change in 8 weeks? Bandana Training + Men’s Fitness wanted to know… And so begins… Meet Shaun Myers Digital [...]

MetCon2

Lose de fat. Like, all of it.

The Greatest Weight-loss Exercise in the History of Gravity

MetCon is shorthand for Metabolic Conditioning. Think training modalities of the aggressive, sweaty, heart-pounding persuasion. Traditionally we think of MetCon circuits – 2 to 3 (to 2 million) resistance exercises done in sequence with little (read: no) break in between.    It’s challenging. It’s effective.  It’s awesome. By sequencing short, aggressive exercise at uber intensity and repeating multiple times, we accumulate fatigue. This leads to impressive metabolic disturbance. Remember that your metabolism is the sum [...]

drug

Amazeballs [uh-meyz bawls] pl n - everything to do with amazing, nothing to do with balls.

6 Reasons Why Exercise is Amazeballs

Some folks hate exercise. Literally. They despise it. And you can sorta see where they’re coming from. It ain’t exactly a pony ride. It’s time-consuming. It’s tough. Your body aches. Your butt smells like goat cheese. (No? Anyone? Awkward.)  But the story gets a little more complicated. Because some folks LOVE the shit outta exercise. They adore it. They can’t live without it. They’re addicted. They’ll do it everywhere: in the gyms, on the street, in [...]

Carbs

#GlutenFree

When it Comes To Carbs, Exercise Changes EVERYTHING

A few weeks ago we talked about why we get fat. In case you missed it, here’s a summary: Carbs. Yep. It’s that simple. Okay, that’s a lie. It’s not that simple. It’s nowhere near that simple. However, it is clear that managing our carbohydrate intake goes a long way to help manage our fat accumulation. We, as Americans, need to consume fewer carbs if we want to get our body fat percentage to shredded [...]