Eat like you give a fuck: the first 4 steps to a better diet

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

“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 […]

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

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

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 […]

MetCon: Torch ALL OF the Fat

A tale of metabolic disturbance

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 of […]

6 Reasons Why Exercise is Amazeballs

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

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 […]

Exercise and Carbs: A Game Changer

Allow me to formally introduce you to catecholamines and Lipoprotein Lipoase. You can thank me later.

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 […]

Carbs and fatness

Let's not sugarcoat the truth...hell, let's not sugarcoat anything.

Most people will say we get fat because we eat too much and exercise too little. A surplus of energy = fat gain.  If calories-in out number calories-out, we get fatter.  This makes sense, because back in 1900-something a German dude by the name of Carl von Noorden proclaimed that we get fat because we take in more calories than we expend (1).  He was applying the first law of Thermodynamics to the human body. […]

Your Most Confounding Fitness Questions Finally Answered

Drop some Q's. I'll drop some A's.

Fitness, nutrition, and BADASS living can be confusing. Too many facts.  Too many opinions. Too many opinions presented as fact. Too much contradicting science. Too much horse shit. Throw me your most baffling fitness questions and we’ll get ’em answered here. Plyometrics Plyometrics are an oft misunderstood and oft misutilized facet of training. Let’s clear up some of the confusion:  Understanding Plyometrics from Tom Riley What are plyometrics and what’s the point of doing them? […]

Top 5 Get-Lean Hacks for Endomorphs

I got 99 problems and metabolic fatigue is one.

Endomorph /en´do-morf/ n. – A dude who looks at a donut and gains weight. See also: big man on campus. Whether or not we want to admit it, genetics plays an important role in our ability to lose weight (and endomorphs have it rooough.) With round physiques, high body fat, and a sluggish metabolism, the slightest divergence from a clean diet packs on pounds. This makes getting lean a constant, discouraging fuck-it-I’m-just-gonna-have-a-large-pizza struggle. Plus, our modern culture makes weight gain so […]


If you want to be a physical specimen, weak point training is paramount.

What happens when you don’t work on your mobility? Nothing. At least for a while. You lift. You get stronger. You improve your diet a bit. You get leaner. You look good. Who needs to stretch? Stretching is for yoga girls and geriatrics, bro. Then you wake up one day and you have a slight pain in your lower back. Nothing major. “Damn,” you say, as you roll out of bed. You instinctively try to […]

The Laziest Get-Shredded Trick EVER

GH, ghrelin, leptin, & magnesium all walked into a bar...

The unsung hero of weight loss is sleep. “I only need 4 hours,” is a phrase thrown around so often in gyms and locker rooms that some folks actually think it’s true. Living life aggressively is what we do and this I-can-sleep-when-I’m-dead mentality is part of our determination… right? Wrong. When we understand how significant sleep is to our body composition, strength, health, and overall well-being, it becomes pretty obvious – the better we’re able to […]