Blog – The Red Delta Project

al kavadlo diet

Al kavadlo diet

In Uncategorized by The Fit Rebel June 3, 2019

Your training should be a positive and fun experience in your life. Sure, you’ll have occasional workouts that are a bear to get through, but these should be the exception and not the rule. If your workouts are becoming a drag, it’s time to make some adjustments to breathe the life back into them. One common strategy is to do …

Talking Next Level Strength with Al kavadlo

In Uncategorized by The Fit Rebel May 26, 2019

The latest Kavadlo book, Next level Strength, is set to release in a couple of weeks and I had a privilege to sit and chat with Al Kavadlo about it! It was very interesting to learn the origins of why he, and his bother Danny, wrote this book. You would think that with all of the books they are written …

Answering Your Muscle & Strength Questions of the Week

In Uncategorized by The Fit Rebel May 19, 2019

I’ve been getting a lot of very good questions about building muscle and strength this week. Many of which are about my new Grind-Style Calisthenics program which you can learn more about here. So without further ado, let’s get right into the questions of the week. How long should you rest between sets? Generally, resting 2-3 minutes between sets in …

How to Remove 5 Muscle Building Obstacles with Gring-Style Calisthenics

In Uncategorized by The Fit Rebel May 12, 2019

Grand Style Calisthenics was created to make it as easy as possible for you to build muscle and strength. This is done by removing several of the biggest obstacles that stand in your way towards that goal. Obstacle #1 High-maintenance exercise habits One of the biggest obstacles for building muscle and strength is maintaining consistent exercise habits. There’s no getting …

Calisthenics for Martial Arts 4- Things You Need to Develop

In Uncategorized by The Fit Rebel May 6, 2019

Calisthenics and martial arts have long been training partners. It’s even speculated that the development of martial arts and calisthenics happened right alongside one another. This is why I wrote the book, Bodyweight Training for Martial Arts. It’s time modern martial artists tap into the wealth of their athletic potential without needing to go to a gym or buy costly …

Why Nutritional Recommendations are an Educated Guess

In Uncategorized by The Fit Rebel April 28, 2019

It’s natural to strive and search for solid answers when it comes to nutritional recommendations. There is a certain comfort and security that comes from hearing that you have to consume an exact number of calories or grams of protein each day. It helps you feel in control of your diet and this your health and fitness. The frustrating thing …

Making Your Workouts More Effective With Training Alignment

In Uncategorized by The Fit Rebel April 15, 2019

An effective workout depends on the alignment of several influences. It’s not as simple as having the correct weight or number of reps. In order for a work out to truly be effective it needs to work along with your preferences, resources, and even your own body. The more alignment you have, the easier it is to accomplish what you …

How Alignment Makes Fitness Easier

In Uncategorized by The Fit Rebel April 8, 2019

Nothing makes it easier to achieve, and maintain a higher level of fitness than seeking a state of alignment. On the other hand, a state of misalignment can make it almost impossible to make even meager progress no matter how hard you work. What is fitness alignment? Fitness alignment is when the habits you follow flow along with the countless …

The Easiest Way to Start Making Progress Again

In Uncategorized by The Fit Rebel March 31, 2019

One of the most common questions I receive is from people who have hit a plateau and they want to start making progress again. They could be struggling to build muscle, increase strength, or lose weight but the scenario is always the same. In full disclosure, it’s almost impossible for me to know what the average individual needs to do …

5 Tips For Super Effective Home Workouts

In Uncategorized by The Fit Rebel March 24, 2019

Working out at home has several advantages. It’s a lot more convenient, you can potentially save a lot of time and money, plus you get to choose your own music and amenities. However, for all of the advantages, there are also several significant challenges that come from working out at home. But don’t worry, because I’ve got your back with …

Is the Bulking and Cutting Strategy Right For You?

In Uncategorized by The Fit Rebel March 18, 2019

I get a lot of questions concerning the bulking and cutting strategy. Specifically, if someone is on the right track when they are bulking or if they should start cutting. Some people also ask if they should bulk first and then cut or cut and then bulk. It may not surprise you, but I’m not a very big fan of …

Convict Conditioning Myths and Misconceptions

In Uncategorized by The Fit Rebel March 12, 2019

Convict Conditioning was first published a little over 10 years ago. Since then, it’s played a very influential role in making progressive calisthenics a popular and legitimate training discipline. For the years, I’ve received many questions regarding Paul Wade’s work so I wanted to take the opportunity to answer them as best I could here. #1 Is Paul Wade real? …

How to Stop Struggling and Make Progress in Fitness & Weight loss

In Uncategorized by The Fit Rebel March 4, 2019

I know how frustrating it can be to work super hard, but nothing seems to work. Maybe you’re learning all about the latest diet and exercise research or perhaps you’re working as hard as you can every day in the gym. Yet despite doing everything possible progress is slow or nonexistent so what’s the deal? Most frustration with diet and …

High Vs Low Fatiue Training

In Uncategorized by The Fit Rebel February 24, 2019

For years, high-fatigue training has been the order of the day. It didn’t matter what your goals were, the purpose of any workout was to push your body very hard, create a lot of stress, and spend several days recovering. This approach works very well for anyone looking to build muscle or improve their work capacity, but it’s not the …

The 6 Tools of Grind-Style Calisthenics

In Uncategorized by The Fit Rebel February 23, 2019

Last week, I discussed the Grind-style Calisthenics mindset. This week, I want to talk about the 6 tools GSC uses to bring your training to the next level. The ultimate goal of Grind-style Calisthenics is to teach you how to work your muscles more effectively. Note that effective muscle training isn’t always about making your muscles work as hard as …

Understanding the Grind-Style Calisthenics Mindset

In Uncategorized by The Fit Rebel February 18, 2019

Grind-style Calisthenics brings the experience of lifting heavy weights in the gym to the efficient world of body weight training. This is accomplished not just from using unique exercises or workout routines, but a different mental perspective on physical exercise. Taking a grind-style approach means focusing on the quality and quantity of the muscle tension you’re generating rather than chasing …

The Simple Formula for Unstoppable Fitness Motivation

In Uncategorized by The Fit Rebel February 10, 2019

Fitness motivation can be a very volatile thing. One minute you have it and the next it’s gone. Some lucky people always seem to be fired up while others around them struggle to just get their engine running. Fitness motivation, or the ability to stick to a diet or exercise program, isn’t so much about ironclad willpower or magic pixie …

Make Faster Calisthenics Progress With Grease The Groove

In Uncategorized by The Fit Rebel February 7, 2019

Sometimes, it can feel like some moves will never get stronger or easier. Times like this it’s a good idea to employ the “grease the groove” approach How to use it Essentially, grease the groove refers to practicing a technical skill very frequently outside of your normal workouts. You might practice a few reps every day, but most grease the …

How to Use Periodization to Avo > In Uncategorized by The Fit Rebel January 28, 2019

Workout plateaus are a fact of life for every athlete. There’s really not much you can do to avoid them regardless of the routine you follow or how hard you work. In a way, a workout plateau is a good thing. It means your body has adapted to the stress of the workout. Even so, I know that doesn’t take …

Is Low-Fatigue High-Volume Training Right For You?

In Uncategorized by The Fit Rebel January 21, 2019

Low-fatigue high-volume training has been getting a lot more press recently so I thought I would address it here to clear up some confusion. The basic strategy of Low-fatigue high-volume training is you keep your reps and sets moderate to prevent yourself from accumulating too much fatigue during a given workout. With less fatigue, you don’t need as much recovery …

Calisthenics Training Wisdom w/ Jake Gay

In Uncategorized by The Fit Rebel January 14, 2019

Jake Gay is a relatively new name on the calisthenics scene having started seriously training in the discipline a year ago. Remember his name though because he’s going to be a household name in no time. It’s easy to see why through the content he puts out on his Instagram and YouTube channel, Jake’s simple and practical advice is down-to-earth …

How to Get Fit and Save Money at the Same time

In Uncategorized by The Fit Rebel January 8, 2019

January is a time of promise of weight loss and building the body of your dreams……for a price. There are memberships, programs, gadgets and supplements to buy. It just seems like it’s impossible to get fit and save money at the same time. I’m here to tell you that you don’t have to buy anything to get in shape. In …

Calorie Hacking For Weight Loss

In Uncategorized by The Fit Rebel December 31, 2018

Calorie hacking is one of the few weight loss strategies that works with the law of homeostasis rather than against it. Instead of adopting long-term habits like classic diet and exercise programs, it uses short-term “calorie hacks” that last a few hours or days. Why is homeostasis the key to fat loss? Homeostasis is the governing law of the universe. …

Making Sense of Conflicting Fitness Information

In Uncategorized by The Fit Rebel December 26, 2018

It seems like the world is filled with conflicting fitness information. One experts says eggs are good, another claims they are bad. One best selling book claims running will add years to your life while other claim it will shorten your life. The confusion seems to be the normal state of our fitness culture, but this isn’t necessarily so. In …

A Simple Plan for Making Progress in Calisthenics

In Uncategorized by The Fit Rebel December 16, 2018

Building muscle with calisthenics can be a daunting idea. There are so many technical variables to consider like range of motion, weight shifting, leverage, speed and tempo just to name a few. Lifting weights just seem so much simpler. You just add weight and you’re set, right? So that makes a pretty good case for weights and a strike against …

How to Make Your Body Your Own Weight Machine

In Uncategorized by The Fit Rebel December 12, 2018

Grind-style calisthenics is the art of turning your own body into your personal, portable and versatile weight machine. Just think of the freedom and cost savings to no longer needing to go to the gym or filling up your home with bulky exercise equipment. All you need is your very body and gravity. Best legal steroids for women safe alternatives for …

How I Switched From Weights to Calisthenics

I’ve always loved to exercise, and I’ve been strength training since college. However, I’ve only been focusing on calisthenics based workouts for the past 10 years. Before then, you could count on finding me on a bench press or leg press most days of the week. So how did I go from an iron-worshiping gym junkie to a calisthenics enthusiast? Well, …

4 Effective Bodyweight Leg Training Tips

In Uncategorized by The Fit Rebel November 27, 2018

Bodyweight leg training can be a very effective way to develop the strength, mobility, and stability in your lower body. Here are several tips to help you get the most out of your calisthenics leg workouts. #1 Practice squatting every day Chronic sitting, at work and at home, is a major issue in modern life. It acts like a cast …

What is Grind Style Calisthenics?

Grind style calisthenics (GSC) is bodyweight training with an emphasis on building strength and muscle. It’s essentially the calisthenics variation of bodybuilding or powerlifting. This is in contrast to endurance or met-con style calisthenics which uses fast circuit style workouts for conditioning. It’s also different from the sport of calisthenics which uses explosive techniques for power and athleticism. All that is …

Subliminal Fitness Myths We all Believe part 1

In Uncategorized by The Fit Rebel November 12, 2018

Fitness myths abound, but most of these are pretty superficial and self-evident. Examples include the idea that lifting weights will make women bulky or that egg yolks raise cholesterol levels. These are fine, but they a) talk about old ideas most people don’t believe anymore and b) do little to induce meaningful change. So let’s get into some really deep fitness myths …

12 Ways You Can Self-Sabotage Your Fitness Goals

In Uncategorized by The Fit Rebel November 4, 2018

Self-sabotage is a big problem in fitness and life. Destructive beliefs and habits can make success impossible even with the best diet and exercise program. That’s why this week’s topic is all about exposing these self-sabotaging beliefs so you can identify and address those that are holding you back from your fitness goals. #1 Expecting fast results It’s hard to feel …

7 Causes and Solutions to Overeating

Overeating is the single biggest threat to your Healthy Eating habits. It’s the number one influence in obesity, and metabolic disease not to mention general unease and poor dietary choices. It’s natural to overeat once in a while. Even I may go a little overboard here and there. but chronic overeating is when you purposely eat more than you need to in …

Does Fitness Research Ever Prove Anything?

In Uncategorized by The Fit Rebel October 22, 2018

Fitness research is often sighted as supposed proof in various diet and exercise debates. It makes sense to do this, but is it as sound a strategy as we think? Does sighting scientific research actually prove a given side on a debate is correct? When sighting scientific research offers valid support Sighting research is one of the best ways to lend support …

How Long Should It Take to Get Results?

How long should it take to get results? It’s one of the most common questions I’m asked on the R.D.P YouTube channel and Instagram. People want to know if they are making enough progress or if they are not making progress fast enough. It would be nice if I could give a concise answer to this question, but everyone’s timetable …

The Real Reason Calisthenics Practice Makes You Stronger

They say practice makes perfect, but is that really true? I can tell you from years of personal experience that practice in and of itself doesn’t guarantee results. I would even say that most of my practice in Taekwon-Do, cycling, and calisthenics hasn’t moved me forward very much. Not that those years of practice time didn’t help me get better, they …

What Calisthenics Program is Best For You?

Any calisthenics program can work, but the real question is which will work best for you? One of the most important factors is how much programming assistance you need. Programming assistance is essentially the amount of structure you have within a given calisthenics program. Having more structure means there’s less guesswork on your end since the program lays out most …

How to Prevent Diet Relapse

In Uncategorized by The Fit Rebel September 24, 2018

Diet relapse is a very common occurrence when you tend to eat very “clean” for a given period of time and then fall off the wagon and overeat thus setting yourself back. This can happen at random times, but it can also follow a pattern. Two of the more common patterns of dietary relapse is eating well all day, but falling …

The Importance of Instant Gratification in Fitness

In Uncategorized by The Fit Rebel September 16, 2018

Instant gratification is often seen as a bad thing within our fitness culture. Supposedly, the path to long-term success in fitness and weight loss runs through denial and being able to deprive yourself. I used to believe this myself until I started to see some serious flaws in the plan. For one, denying yourself what you want can be a great way …

Top Tips On Setting up Your Fitness Environment for Success

All humans are products of their environment. Disciple and work ethic is important, but far too many people struggle with their fitness goals due to environmental misalignment. Losing weight, building muscle and improving performance is incredibly difficult when your environment is working against you. The solution is pretty simple, improving your environmental alignment can make reaching your fitness goals much easier. It also …

What to Do When Staying in Shape Seems Impossible

Sometimes, it can seem like staying in shape is impossible when life becomes stressful. Even the most disciplined fitness enthusiasts face times when they lose motivation or feel like they can’t keep up with their current habits. It’s normal to feel like life itself is against you and your efforts to stay in shape. It’s a myth that some special folks …

Tension is The Best Medicine

Muscle tension is the best medicine in the world. It’s more potent than any drug, safer than any organic food and almost every side effect is an added bonus. Best of all, you don’t need a prescription for it, it’s available wherever you are and it won’t jack up your health insurance premiums. It may even decrease your premiums while …

Can Stress Really Make You Fat?

Stress is naturally a big influence on your fitness. In some ways, it can build you up like when you work a muscle to make it stronger. In other ways, it can break you down, like when you don’t get enough sleep. The book, Strong Medicine, does a fantastic job of describing the role stress plays in your health and fitness …

Achieve Fitness Independence With Fitness Alignment

In Uncategorized by The Fit Rebel August 11, 2018

Fitness alignment is the number one goal of the Red Delta Project. Achieving it means you experience less stress, greater results and have a lot more fun. Unfortunately, there are a lot of malevolent forces within our fitness culture that can easily pull you out of fitness alignment. Many of these dogmatic ideals are like wolves in sheep’s clothing. They are …

Do Weight Lifting Methods Work with Calisthenics?

Weight lifting and calisthenics are not as different as some people may think. They both use progressive resistance to make your muscles bigger and stronger. The biggest difference between the two is in how you progress the resistance. With weight lifting, you maintain a fairly consistent technique while adjusting the weight you lift. Calisthenics does the opposite where you adjust …

5 Dietary Scapegoats Experts Blame For a Bad Diet

Dietary blame is one of the biggest handicaps to healthy eating. Blaming influences, like sugar or fat can cause you to focus too much on an important, yet limited influence, while ignoring many other influences that should be addressed. Pointing fingers and claiming “it’s all their fault” also robs you of your power to pursue a truly healthy diet. It’s …

Solving the Biggest Fitness Mysteries of Our Time

Modern society has presented us with some pretty big fitness mysteries. Why can’t we create a diet that helps anyone reliably lose weight? How can two people do the same workout program, yet experience different results? Why can’t well-educated experts ever agree on the best method for, well, anything? The answer lies in the vast and complicated nature of fitness …

Getting Strong With Al Kavadlo

Celebrated Coach, author, and teacher, Al Kavadlo, is back to share more of his calisthenics wisdom in this episode of the RDP Podcast. It’s been far too long since I’ve had the chance to sit down and chat with Al. Since our last meeting, he’s unleashed a couple of valuable resources upon the calisthenics world. The first is his latest book, Get …

5 Tips For Stronger Arms

Building stronger arms is a simple affair. All you need to do is bend or extend your elbow. However, despite the simple nature of effective arm workouts, there can be a few pitfalls that will sabotage your progress. Check out these 5 tips to take your workouts to the next level and build bigger and stronger arms today: #1 Improve …

6 Questions That Will Change Your Body and Your Life

In Uncategorized by The Fit Rebel July 1, 2018

I want to present you with 6, simple yet profound questions that have the potential to change your body and your life. These 6 questions are part of the new Smart Bodyweight Training Digital Workbook which you can download here for free. This workbook is a quick-start guide to help you get the most out of my recently released second book, …

The Source of An Effective Workout

In Methods & Success Mindset by The Fit Rebel June 24, 2018

What makes for an effective workout? Is the fitness tracker your wrist? How about the routine you follow? Or maybe it’s the equipment you use or the pre-workout you take beforehand. There are a lot of products and services out there promising to make your workouts more effective, but the truth is, many of these things are what truly make …

How to Begin Playground Workouts

Playground workouts are an excellent way to get outside and breath new life into your stale workouts. Nothing is better than getting out in the sunshine and fresh air while unleashing your creative nature with some workouts you may not practice in a commercial gym. While a playground workout may seem simple enough, I’ve learned a few things over the years regarding …

5 Tips To Lose Weight and Build Muscle Fast

In Methods & Success Mindset by The Fit Rebel June 10, 2018

This week’s topic is all about helping you lose weight or build muscle as fast as possible. Quickly changing your physical body is a unique challenge. As I mentioned in my book, Fitness Independence, you can get big results, easy results, and fast results. The catch is you just can’t have all three at once. That’s why I’m a big …

3 Big Muscle Building Advantages Of Getting Older

They say you can’t build muscle when you’re older. HA. That’s total Bullshivick! In fact, there are 3 massive muscle building advantages that can only come with age. These aren’t just any a few minor advantages either. I’m talking super-massive black hole size muscle building advantages that can make all the difference in the world! The best thing is, these …

Best Training & Diet Habits For Your Body Type

Your body type is a big influence on which training and diet habits are best for you. Sometimes, the advice to eat and train a certain way can be scientifically sound, but it doesn’t work for you because of your body type. It’s not that some advice is right or wrong, but more along the lines that it’s not a …

4 Myths About Workout Progression

Workout progression is the key to building muscle, strength and performance. All of the other stuff, like your routine, exercises and equipment you use are merely details. It’s the progression of your exercises and routine that gets you what you want. There are a number of myths surrounding workout progression that I wanted to address today. These myths can create …

Is Fitness Success More About Hard Work or Luck?

In Methods & Success Mindset by The Fit Rebel May 14, 2018

Fitness success comes in many forms, from champion athletes and cover models to someone successfully coming off of medication. Anyone can achieve at least some degree of success, but the question of the day is how much of success comes down to hard work or just blind luck? The case for hard work Hard work undoubtedly plays a very important …

How Many Sets Are Best for Building Muscle?

I get a lot of questions regarding how many sets are best for building muscle working on skills or losing weight. A lot of these questions come from reading a lot of conflicting recommendations from various experts. Some advocate doing no more than 1-2 sets. Other’s claim high volume is the key to build muscle and strength. With so many …

How to Avo > In Uncategorized by The Fit Rebel April 29, 2018

Diet and exercise traps are everywhere just waiting to trap you, and your progress for years on end. Some of them are outright scams that steal your time and money. Others are pseudo-science fads that have little merit. Today I wanted to expose on the biggest and most damaging traps that almost everyone falls into. I’ve fallen victim to this fitness trap …

Using Calisthenics to Get Jacked with Adorian Moldovan

Adrian Moldovan is the man when it comes to building muscle, especially with calisthenics training. His practical down-to-earth strategies are effective as hell and a refreshing dose of muscle building reality in a world of fads, hype, and dogma. I recently had the honor of sitting down with Adorian over Skype so I could pick his brain over some of his …

How to Be Fit and 50 With Laurence Codd

Have I got a treat for you this week! I just finished sitting down with Mr. Fit and 50 himself, Laurence Codd. For those who don’t know, Laurence is the man when it comes to real-world practical information for staying in shape past your 20s, 30s and even 40s. In fact, Laurence got his start in fitness fairly late in life …

Are You Hurting Your Training Progress?

In Methods & Success Mindset by The Fit Rebel April 8, 2018

I receive a lot of questions about training progress, especially when it comes to calisthenics. People want to know if, and or ready they are ready for the next step and how they would know when they are ready. The truth is, your training progress is a creative process and like all disciplines of creation, there is never absolute certainty in where you’re …

Build More Muscle and Strength With a Multi-Faceted Approach

Last week, I discussed how you can lose weight faster, and keep it off by using a multi-faceted approach. This week, I’m going to show you how to share with you seven strategies you can use to build more muscle. Focusing on many things can make it a lot easier to build, and maintain your gains compared to if you …

Lose Weight Faster and Keep it Off With a Multi-Faceted Approach

I highly recommend using a multi-faceted approach to weight loss if you’re looking to shed some body fat. While it’s not the most common approach, it does offer several big advantages that make it easier to not only lose more weight but to keep it off as well. What is a multi-faceted approach? A multi-faceted approach is where you combine …

How to End Permission Eating w/ Catherine Taylor

Permission eating is one of the most toxic elements in our dietary culture. It ultimately keeps you from being in control of your food choices while leaving you at the mercy of external influences like food, the scale, and expert opinions. The ironic thing is permission eating is one of the most common and even sought after strategies in the world …

Which Muscle Group Helps You Look Your Best?

This week, I’m exploring which muscles help you look your best for the beach or the bedroom. In a world of functional and athletic training, working out for the sake of appearance is still important. Don’t let the nay-sayers say it’s vain or shallow to desire a good looking body. It’s perfectly understandable, and reasonable to want to look your …

6 Common Misconceptions About Convict Conditioning

I’ve been reading and applying the lessons in Convict Conditioning for over 7 years now and I couldn’t be happier with the results. That’s why I continue to recommend it to anyone who’s interested in building muscle and strength through bodyweight training. Over the years, I’ve noticed a few common misconceptions about Convict Conditioning that pop up within our fitness culture. …

Getting Wild With Monkii Bars Co-Founder Monkii Dan

In Uncategorized by The Fit Rebel February 24, 2018

I recently had the privilege to sit down with Dan Vinson, (aka Monkii Dan) who is the co-founder of monkii bars suspension trainers. In a world of me-too generic suspension systems, monkii bars are in a class all their own. The level of craftsmanship and detail that’s gone into these things is unprecedented. That’s why they are the only commercially available …

Building Self Conf > In Methods & Success Mindset by The Fit Rebel February 19, 2018

Building self-confidence is a crucial ingredient for fitness success. Whether you want to lose weight, build muscle or improve performance, a healthy belief in your ability to accomplish your goals will help you more than any supplement or program. But what if you’re lacking in the self-confidence and self-esteem department? Facing that sort of situation is kind of a catch-22 because …

Overcoming Diet and Exercise Resistance

Diet and exercise resistance can make achieving your fitness goals very difficult, if not impossible. It’s just like riding a bike with the brakes rubbing. It makes you work much harder while gaining little benefit. This week’s episode fo the R.D.P Podcast is all about the 3 biggest sources of resistance that can hold your potential in check. The first …

The Link Between Your Muscle and Health

In Methods & Success Mindset, Uncategorized by The Fit Rebel February 5, 2018

Muscle and health go together like peanut butter and chocolate. In many ways, it’s very hard to have much of one without the other. However, a recent comment on my YouTube channel got me thinking that the two may not always be linked. In some ways, the artificial pursuit of muscle could be even an unhealthy pursuit through the abusive use …

The Inherent Flaw of Dietary Restriction

Many healthy eating strategies make the mistake of basing their approach on dietary restriction. It doesn’t matter if it’s fasting, paleo, raw, low carb or based on the glycemic index. Almost all popular diets make the mistake of assuming that the best way to achieve a healthy diet is to restrict your food choices in some way. Some restrict what you can eat, …

What You Need to Know About Unilateral Calisthenics

In Push up Training, Uncategorized by The Fit Rebel January 21, 2018

Unilateral calisthenics training is when you use one side of your body is working differently or harder than the other side. The most common examples are archer push-ups, one arm pull-ups, lunges and single leg squats. Sadly, unilateral calisthenics is still not very common which is a shame because they do wonders for helping you build muscle and strength. …

How Technical Erosion Effects Your Muscle Growth

In Methods & Success Mindset, Uncategorized by The Fit Rebel January 14, 2018

Technical erosion is the process when the quality of your technique breaks down as you train. It could be a shift in body position, a decrease in range of motion or even how you apply tension in your muscles. In either case, the quality of your technique is slowly eroding like a sandcastle in the surf. In some cases, this …

How to Finally Reach Your Fitness Goals in 2018

In Uncategorized by The Fit Rebel January 1, 2018

2018 is the year you finally reach your fitness goals once and for all. Whether you want to burn fat, build muscle or improve performance, 2018 is your year. This isn’t some New Years motivational garbage either. This week’s podcast is all about the essential principles that will bring you the results you want. The more you satisfy these principles the …

7 Myths About Progression

In Uncategorized by The Fit Rebel December 25, 2017

Progression is the essence of what makes your fitness habits effective for fat loss, building muscle and improving performance. If you want your body to change in any way, then progression should be the focus of everything you do. Simply put, you get the results you want when you progression your training and fitness habits. If you fail to progress your …

Training for Your Body Type

Training and eating for your body type can make it easier for you to achieve the results you want. On the other hand, losing weight and building muscle can be very difficult if you use methods that don’t work for your type. If you’ve ever felt like a particular diet or workout wasn’t a good fit, there’s a good chance it …

Training For Stength vs Building Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel December 10, 2017

All forms of strength training are great for both building muscle and growing strength, Despite the similarities between the two goals, building muscle and improving strength (or any other aspect of performance) actually require different training methods. In this week’s podcast, I discuss some of the major differences between building muscle vs building strength as per Coach Paul Wades advice …

3 Things Every Effective Workout Must Have

In Methods & Success Mindset, Uncategorized by The Fit Rebel December 3, 2017

An effective workout needs just 3 things to help you lose weight, build muscle and improve performance. Anyone can acquire all three with relative ease but very few ever do which is why most people fail to achieve the results they want from their workouts. In this week’s podcast I discuss each of these three things in detail. I also …

How to Gain Personal Trainer Benefits While Training Alone

In Methods & Success Mindset, Uncategorized by The Fit Rebel November 26, 2017

Nothing beats working with a personal trainer or coach. They help keep you accountable, provide motivation and teach how to make your workouts more effective. What if you don’t have access to a trainer or coach? How can you gain some of the benefits without the expertise? Flying fully solo in your workouts is seldom the best way to go, …

What is the Best Muscle Building Routine?

In Uncategorized by The Fit Rebel November 19, 2017

What is the best muscle building routine? Is it 5×5? Maybe it’s drop sets. What about volume training? According to some, it’s about going heavy or going home. Maybe you can build muscle from all of them. Maybe it’s not even about the routine at all. In this week’s podcast, I discuss the important elements of an effective muscle building routine …

Why Losing Weight is So Hard And What You Can Do About It

“Losing weight is one of the hardest things you can do.” That’s what legendary strength coach Dan John told us at a certification I attended several weeks ago and it’s true. As a fitness professional, I can attest that it’s far easier to make progress in just about any other way than it is to lose weight. I spent the past month …

Is Your Workout Effective or a Waste of Time?

I received a great question on the RDP YouTube channel the other day asking “how do you know if your workout is effective?” This is a very important question because it calls for brutal honesty in understanding if your workout is really effective. Chances are if you can’t say for sure that your workout is effective it probably isn’t. If it …

Does Muscle Fatigue Really Make You Grow?

The recent science seems to suggest that muscle fatigue is the primary stimulus for muscle growth. reputable sources like strongerbyscience.com and even Paul Wade’s C-Mass, point to muscle fatigue as the primary reason why a muscle grows. The evidence is compelling. It seems that as long as you bring a muscle to a high state of fatigue then it will grow …

Improve Your Physical Performance in Anything

In Methods & Success Mindset, Uncategorized by The Fit Rebel October 22, 2017

Your physical performance is the foundation of your workout. Whether you want to burn fat, build muscle or Just move better, your physical performance is the key to making those things happen. That’s why it’ important to strive for better performance even if you’re not a competitive athlete. This week’s podcast is all about how to train for better …

This is Why You’re Struggling to Build Muscle

Many hard-working athletes are struggling to build muscle for a variety of reasons. Some may not be eating very well or sleeping enough. Stress is also a factor that can slow down muscle growth. Most of the time, the struggle to build muscle comes from inconsistent training. Changing up your routine or workout too often can send mixed signals to …

My 5 Best Diet Tips for Real Results

The internet is flooded with trivial and trendy diet tips that do little more than make for a good sound bite. Ideas like “don’t eat anything your grandparents wouldn’t eat” or “if it didn’t grow in the dirt or walk around don’t eat it. As catchy as these ideas are they don’t help much for turning the tide on obesity …

Top Fitness Myths in the Media

In Uncategorized by The Fit Rebel October 3, 2017

Fitness myths abound and many of them are fueled by the media that’s all around us including the internet, TV, and magazines. Many of these myths are not created as a way to purposely scam or con you. Most of them are the by-product of years of subtle, almost subliminal, messages you’re told about how losing weight or getting in shape …

Do You Really Need a Workout Routine?

In Methods & Success Mindset, Uncategorized by The Fit Rebel September 24, 2017

A workout routine is a staple in the diet and exercise world, but how important is it to the calisthenics athlete? Do you even need a strict routine at all? Some folks claim you must have a routine and that doing random exercises will only produce random, and inconsistent results. Other’s seem to have a bit more of a freestyle …

Build Stability to Build Muscle and Strength

In Uncategorized by The Fit Rebel September 17, 2017

Stability the gatekeeper to your strength and muscle building efforts. Simply put, the more stability you develop, the bigger and stronger you can become. On the other hand, a lack of stability will handicap your ability to build muscle and strength. Don’t think that building stability means standing on balance disks and doing crazy “functional” training exercises. All exercises require …

Is Ben & Jerry’s Healthier Ice Cream Than Halo Top?

I recently took a trip back home to Vermont and I got into a discussion about how different Ben & Jerry’s and Halo Top were, not just as brands, but about which one may be the healthier ice cream. There’s more to healthy eating than what’s on a label If you go by the numbers, Halo Top is clearly the …

Switching from Weights to Calisthenics 4 Things You Need to Know

In Methods & Success Mindset, Uncategorized by The Fit Rebel September 2, 2017

So for whatever reason, you may be thinking about making a switch from weights to calisthenics based workouts. Maybe you’re looking for something new, or perhaps life isn’t allowing you to get to the gym. Whatever the reason, the pull-up bar is calling your name and the barbell feels like it’s less appealing each week. Despite the allure of not needing …

How Stress Makes You Fat and What To Do About it

Stress and fat are best friends. Where you find one, you usually find the other. This is why many of the best weight loss strategies are just as much about controlling stress as they are about controlling fat. The link between stress and fat Both mental and physical stress can influence how your body functions which in turn can alter …

Understanding the Source of Fitness Stress

Dogmas are the biggest source of fitness stress. They restrict your ability to make the best diet and exercise choices for your body and lifestyle. In other words, they prevent you from doing what’s best for you while forcing you to adhere to rules that place stress on your body, mind, and lifestyle. Like with all things in life, overcoming …

The Myth of the Muscle Building Rep Range

In Methods & Success Mindset, Uncategorized by The Fit Rebel August 13, 2017

The muscle building rep range is hallowed ground for anyone looking to get jacked. If you want to get bigger that coveted 8-12 reps is home base for your workouts. Heaven knows I’ve spent most of my time there, and the results have been great. Lately, I’ve been putting some pieces together and it’s making me question if the existence of …

Exploring Freestyle Workouts w/ Adrienne Harvey

Freestyle workouts can help you break out of workouts that feel like a soul sucking dead end job. It’s easy to forget that working out is supposed to be fun and an enjoyable part of a healthy lifestyle. Adding a little playfulness and creativity can breathe new life into any stale routine. Freestyle workouts are a great example of how …

Use Peak Set Training to Know How Many Sets You Should Do

There’s a lot of debate regarding how many sets you should do to build muscle. On one hand, you have examples like Mike Metzer and Dorian Yates who endorse using only one or two work sets. On the other, you have guys like Arnold who embrace volume training and grind out many sets. Science and empirical evidence have shown that both …

How to Use Peak Set Training for Optimal Workouts

In Uncategorized by The Fit Rebel July 23, 2017

This week’s topic is something I like to call peak set training. The benefits include improved recovery, less stress on your joints decreased nervous system fatigue and ultimately, more muscle growth. Sound good? Then let’s get started. How does peak set training work? Phase 1: Warm up sets Peak set training uses the natural bell curve that occurs when you …

3 Body Weight Training Lessons I Wish I Learned Years Ago

In Uncategorized by The Fit Rebel July 17, 2017

I’ve learned a lot of things about body weight training over the years, some of which I wish I knew a long time ago. If I knew even half of what I know now, I would have gained a lot more muscle and strength without enduring so much stress. The good news is that I know these things now, and …

How Chronic Fitness Stress Kills Your Progress

Fitness stress is the #1 enemy in your quest to build muscle, burn fat and improve performance. It erodes emotional motivation while beating up your body. Almost every challenge you face in fitness is due to stressful diet and exercise habits. Wait, isn’t some fitness stress necessary for progress? Yes, some types of fitness stress are important. You won’t …

Everything You Think You Know About Food Addiction is Wrong

Food addiction is a scary topic. There are messages all over the internet telling people they are addicted to sugar, carbs, and processed foods. Doomsday tales are everywhere about how evil food companies are engineering their food to get you hooked for life. What can you possibly do when sugar stimulates your brain just like cocaine? Well, for one, there’s …

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