Strength training doesn't burn fat it stimulates muscle growth... and preservation. When it comes to getting shredded to the bone, dedicated cardio is the king. You cannot think of shreddedness if you cannot do cardio. Even though body hates moving at low calories, you still need to get up and complete the task.show more

Your metabolism isn’t broken. You’re just playing the wrong... game. Post-chest day pump into a full Forbici feast: their largest pepperoni pizza, cacio e pepe, Caesar salad, double protein chicken bowl, and wine. This is what metabolic flexibility actually looks like. When you carry significant muscle mass at 12% body fat, your body becomes a completely different machine. You’re not just “lean”, you’re metabolically advantaged. Think of it like this: Fat cells are storage units. Muscle cells are furnaces. The more furnaces you have running 24/7, the more fuel you can throw at them without consequence. At 12% body fat with real muscle tissue, your insulin sensitivity is optimized. Nutrients partition preferentially into muscle, not fat. Your body actually PREFERS to burn fat for fuel at rest and shuttle carbs into muscle for growth and performance. This is why I can destroy an entire Italian feast on date night without anxiety or tomorrow’s cardio “punishment.” The muscle mass creates metabolic flexibility, the ability to efficiently use whatever fuel source you give it. Most people obsess over aggressive deficits and endless cardio, treating fat loss like an emergency. Yes, these tools work. Yes, you can preserve muscle if you’re smart about it. But you’re still playing defense, constantly fighting to maintain what little muscle you have while grinding through restriction. The game isn’t just getting lean. It’s building the engine that makes being lean effortless. When you prioritize muscle acquisition FIRST, you create a physique that burns more calories at rest, handles carbs better, and allows you to eat like someone who enjoys date night. Stop majoring in the minors. Build the metabolic advantage first, then reveal what you’ve built. Your grandmother was right - you need to eat. When you have the muscle mass to support it, food becomes fuel, not the enemy.show more

Even though the Tentacle's connection to the main body... has been severed, the smaller eyes still follow you around if you get near it! #Fortniteshow more

This can’t be for real. 😂 Weight training actually... improves bone density. And do you know how long it takes to get “bulky” lol Even at the highest level people have zero clue what they are talking about when it comes to sports performance.show more

You don't need a caloric surplus to maximise muscle... gain.⠀ ⠀ An intermediate natural lifter gains around half a kilogram of muscle a month. That's 15 grams a day.⠀ ⠀ Muscle is roughly 75% water. The dry tissue you're depositing daily is around 4 grams of actual protein and minerals.⠀ ⠀ Caloric cost of laying that down: about 6 calories.⠀ ⠀ Six. The amount in a single grape.⠀ ⠀ Now look at the bulking advice:⠀ ⠀ - 300 calorie surplus⠀ - 500 calorie surplus⠀ - "Eat big to get big"⠀ - "You have to be in a surplus"⠀ - 3,500 calories minimum⠀ ⠀ You're being told to eat hundreds of calories above maintenance to fund a process that costs the energy of a small piece of fruit.⠀ ⠀ Where do those extra calories go?⠀ ⠀ - Glycogen (with water bound to it)⠀ - Subcutaneous fat⠀ - Visceral fat⠀ - The toilet, eventually⠀ ⠀ The scale moves. The mirror moves. The waistband moves. The actual muscle deposition does not move any faster than it was already going to.⠀ ⠀ You cannot force-feed your way to faster hypertrophy. You can only feed enough, then wait.⠀ ⠀ The body grows muscle on a schedule. Your job is to show up, not to overpay.show more

If you think it is "cute" or "funny" to... be constantly pestered about your weight and called "fat" (even as a joke) when you are extremely thin, you are part of the problem. You normalize the idea that you need to develop an ED in order to be "fit".show more

Spring is almost here. It's a good time to... start dieting for the summer. How about taking a break from muscle training on weekends and adding some cardio? The sweat you produce from cardio exercise gives you a special kind of refreshment that's different from the sweat you produce from muscle training. ☀️🌇🏟️🏃‍♂️…🏊‍♂️🚴‍♂️☺️💦😍🎶show more

This week we did a little low crawl training... while getting shot at by airsoft. Is it the best training in the history of forever? No. Do you want to get shot at point plank with an airsoft bb cause you weren’t staying low enough to the ground? Also no.show more

Just remember, folks: If you’re going to do indoor... cardio & the StairMaster is your choice of modality….just make sure you’re NOT doing it like you see in Video 1 and instead doing it like you see in Video 2 Can we all agree to leave EGO CARDIO in 2025? Please???show more

Let the past burn. You don't need it where... you're going, and if you want to reach what's ahead, you can't afford to look back at the ashes.show more

When you surround yourself with like-minded athletes who are... all going through the same thing as you, it gives you more drive and strength to get through those moments when you don’t want to do it any more, when you think it’s hardshow more

The advice on lifting weights runs backwards. It gets... gentler at exactly the rate the danger gets worse. Young, with muscle to spare, you are told to lift heavy. Middle-aged, losing about 1 per cent of it a year, you are told to keep active. Older, with the bone thinning, you are told to try swimming. Older still, when a fall is the thing most likely to end your independence, you are handed a resistance band the colour of a boiled sweet. Old, when a broken hip kills 1 in 4 within the year, you are told to sit down. Then you are told you did well to get here. Grip strength predicts how long you will live better than your blood pressure does. Nobody has ever been prescribed a heavier bar for it. The muscle you have in old age is the muscle you built and kept. It is the only pension that pays out in getting off the floor. The body asks for load harder every decade. The guidance answers with a chair. The people who need the heavy weights most are the only people told not to touch one.show more

The bros will tell you to lower every weight... over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.show more

Q. What skin finish do you prefer? 🐯: When... it comes to skin, I think one of the things people prefer most, is for it to look natural while still looking clean and fresh. That’s the part I too like and prioritize the mostshow more

This is something that you cannot teach but some... of the Main Roster and NXT girlies should still try to learn it… #RoyalRumbleshow more

"When we get to the junction where APC cannot... do it alone and we need everyone on board, we will act...."show more

"I can't train fasted. I don't have the energy."... You have: - Yesterday's ribeye, still being slowly disassembled in the small intestine - Roughly 2,400 calories of glycogen, sitting in your muscles and liver, waiting to be asked - Somewhere north of 100,000 calories of stored fat, strapped to your body for exactly this scenario There is plenty to go around. The fuel is already in the building. The fuel has been in the building since you were a teenager. The body just needs you to stop eating long enough that it remembers where it put everything.show more