The Protein Corner

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube In this podcast, I interview Nicole, a mother who had been struggling with her fitness journey until she found my one-on-one coaching service.  With the help of my book and her coach, Jamie, she managed to redefine her body, learned about proper nutrition, and built a consistent fitness routine that helped her transform her life. Before she found my program, Nicole relied on guidance from people at the gym with no formal coaching. After gaining weight and struggling to make progress, she realized she needed a structured approach to her training.  She was initially skeptical of online coaching but gave it a shot.  In 60 weeks of coaching, she’s lost 8 inches from her waist and 15% body fat while dramatically increasing her key lifts, drastically improving her body composition and strength.  Nicole’s story is not just about physical transformation. It’s also about changing her relationship with f...

Maybe you’re having trouble finding high protein foods.  Maybe you’re traveling and can’t stick to your normal meal plan.  Maybe you’re simply tired of eating lots of protein and would rather eat more carbs and fat for a few days.  If you’ve ever found yourself in one of these situations, you’ve probably asked yourself this question:  How little protein can you eat without losing muscle? After all, eating sufficient protein (usually defined as one gram per pound of body weight per day) is considered a canon of gaining and maintaining muscle. And, of course, you should generally eat a high-protein diet to maintain a lean, muscular body. But if for some reason it’s difficult to meet your protein needs, how low can you go? Keep reading to get evidence-based answers to these questions. Table of Contents What Is Protein? Why Is Protein Important for Weightlifters? How Little Protein Can You Eat Without Losing Muscle? What Is Protein? A protein is a larg...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube   Upper lower split routines are a go-to for many fitness enthusiasts due to their simplicity, flexibility, and effectiveness.  By separating workouts into two types – upper-body and lower-body, these routines allow for a comprehensive, efficient training regimen. However, these routines need to be programmed correctly, focusing on the right exercises, sets, and reps to prevent overtraining or injuries. In this episode, we dive deep into the world of upper lower split routines. You’ll learn what they are, why they’re beneficial, and how they make it easy to train all muscle groups twice per week without overextending yourself. Additionally, I’ll walk you through the best 3-, 4-, and 5-day upper lower split routines for gaining muscle and strength.  If you’re looking to enhance your workout and see more results, this episode is a must-listen! Timestamps: 0:00 – Please leave a review of the show w...

The chest-supported row is an upper-body exercise that trains all the muscles in your back. It’s unique among back exercises because it involves pulling a weight toward your torso while lying prone on a bench. This prevents you from using momentum to help lift the weight and ensures your back muscles do most of the work.  In this article, you’ll learn what the chest-supported row is, why it’s beneficial, how to perform it with proper form, the best chest-supported row alternatives , and more. Table of Contents What Is the Chest-Supported Row? Chest-Supported Row: Benefits Chest-Supported Row: Muscles Worked Chest-Supported Row: Form 1. Set Up 2. Row 3. Descend The Best Chest-Supported Row Alternatives 1. Chest-Supported T-Bar Row 2. Chest-Supported Machine Row 3. Chest-Supported Rear Delt Row 4. Incline Chest-Supported Row 5. Chest-Supported Barbell Row What Is the Chest-Supported Row? The chest-supported row is a back exercise that involves pulling a w...

Durdling on your phone between sets may seem like a harmless diversion, but research suggests it may hurt your gains. For example, in a study conducted by scientists at the Federal University of Paraíba, researchers had 16 experienced weightlifters do 3 sets of squats to failure , then look at social media or watch a documentary for 30 minutes before doing another 3 sets of squats to failure.  The results showed that the weightlifters who watched the documentary completed about 15% fewer reps in their second bout of squats. Conversely, the group pottering on social media performed 29% fewer reps.  The researchers also found that the social media group experienced much higher mental fatigue (~60% vs. ~15%), a psychobiological state characterized by feelings of tiredness that people typically experience after demanding cognitive tasks. Other studies back this up. A meta-analysis conducted by scientists at the Autonomous University of Madrid concluded that mental f...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube If you want to not only get fit, but stay fit, you need to know both consistency and sustainability. But how do you make fitness a sustainable part of your life? And how do you maintain balanced nutrition while staying active?  These are some of the questions Jordan Syatt tackles in our conversation. Jordan is a world record powerlifter, Gary Vaynerchuk’s personal trainer, and the owner of Syatt Fitness. His down-to-earth approach to fitness and nutrition has made him a much-loved figure in the fitness community, and he shares his wealth of knowledge with us in this episode. In our conversation, Jordan and I discuss . . . Making fitness a sustainable part of your life Determining what is too much and what is too little in fitness The role of high-intensity work in a balanced fitness routine The benefits of high-intensity cardio in conjunction with weightlifting Effective kettlebell swing loads for begi...

Gym-goers often overlook rowing machine workouts . This is a mistake.  The rowing machine is one of the best pieces of equipment you can use for cardio: it trains your whole body, improves your heart health and endurance, and is gentle on your joints.  It also burns a ton of calories (when used properly) and is adaptable to any fitness level and goal. Next time you’re in the gym, use the rowing machine workout plans in this article to unlock the full potential of row machine workouts.  Table of Contents Rowing Machine Workouts: Benefits 1. They enhance your heart health. 2. They improve your endurance. 3. They’re low-impact. 4. They provide a full-body workout. 5. They’re versatile.  Rowing Machine Workouts: Form 1. Catch 2. Drive 3. Finish 4. Recovery The Best Rowing Machine Workouts for Beginners Beginner Rowing Machine Workout #1: 6 x 30 seconds Beginner Rowing Machine Workout #2: 5 x 1 minute Beginner Rowing Machine Workout #3: 5 x 2 min...