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The beauty of this "challenge" lies in its simplicity. Because it's so easy, it's infinitely doable and, given that you can do it week after week, infinitely sustainable. Despite its apparent ease, though, it works really, really well. 100 REPS EVERY DAY Just pick one bodyweight exercise – one...

The squat is the king of lifts and my all-time favorite exercise. If you told me I could only perform squats for the rest of my days I'd be perfectly content, though I doubt I'd find many training partners willing to join me. However, if the scenario changed to picking just one exercise to...

Honestly, the struggles of new parents are the same most everyone has: there’s only so much time. Parents just might feel this more intensely, because the change in perception of time is so dramatic. Before my first daughter was born, I took full advantage. I packed these years with life...

When you have a goal — whether it’s starting a business or eating healthier or traveling the world — it’s easy to look at someone who is already doing it and then try to reverse engineer their strategy. In some cases, this is really useful. Learning from the experiences of successful people is...

In the grand scheme of things, I have little to nothing figured out. But just in case I’ve stumbled on something that could help you, here are a few ideas about living well, doing good, and making life better. If you want to change your life, then change your identity. All behavior is belief...

Starting a diet is pretty simple. Decrease food intake (by either reducing the amount of calories you are currently taking in or using a formula to determine your estimated caloric target), add in a day or two of cardio, and you are right on track to a leaner physique and an increased frequency...

Beginners Guide – The Barbell Is King by:Justis Cousins It was around 2009 and I was a freshman in high school. My friend invited me to the school gym to start working out with him. I was ready to get big and strong! There was only one issue – we went to an art school… As a result, the gym...

Work capacity is the most important factor in training that people know nothing about. First, let me just start off with a working definition of work capacity and an explanation of why it’s so important. Work capacity is, essentially, the total amount of work you can perform, recover from, and...

HERE'S WHAT YOU NEED TO KNOW... Getting in better shape typically requires some form of cardio work, but that doesn't mean hours on a treadmill or elliptical machine. A finisher is a short burst of high intensity performed at the end of a workout designed to speed up fat loss, boost recovery...

The ladder system is simple: start with one rep of an exercise and keep adding a rep with each set until you reach 5 reps. At that point, revert back to one rep and keep it going until you reach a target number of reps, say, 50. This is a sure-fire way to cram as much volume as possible into a...

The only way to cross a finish line is to first find your way to the starting line. Sometimes the hardest thing to do is to drag yourself to the starting line. But, in order to break through that tape at the finish line, and raise your hands in victory, you have to start somewhere. The finish...

#1 – Quit Thinking Resolution The first thing we think about is starting a resolution to do something. Instead of saying that and ultimately not following through on your wishes, it’s time to take a different perspective. If you want lasting success, you’re going to have to create habits that...

Social anxiety sucks. Social anxiety disorder is reported to affect up to 13% of the population. While social anxiety can affect each individual differently, people who suffer from social anxiety disorder suffer in all areas of their lives. They have trouble making friends, finding life...

You're serious about working out. But have you ever noticed that you're overworking your body to the point where you're noticing negative symptoms? You shouldn't worry about overtraining if you only log five hours of intense gym time per week. However, suppose you go longer than that, and your...

According to studies, marriage brings not only a happy life but also extra weight. The first five years of marriage are especially tough, as both spouses may gain up to 30 pounds. So it’s not surprising why some people wonder how to motivate their loved ones to start watching what they eat...

If you’re having trouble sleeping, you’re certainly not alone. It’s estimated that as many as 70 million Americans suffer from sleep deprivation! If you make your rest a priority this year, you’ll start seeing changes within a few days and continue to feel better and better all year. First...

It's time to get lean. Get your diet moving full steam ahead and reach your fat loss goals with these nine tips and eating plan tweaks from bodybuilder Brad Borland. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. The devil’s in the details as...

Stop neglecting your legs and start building massive quads. These 6 quad building hacks and exercises are exactly what you need to spark quad muscle growth. If you clicked this article then I already know one of two things. You either already make it a goal to tackle leg day or you’ve realized...

Ditch your flat back for good and develop lats that flare using these 5 key exercises. To jump-start your progress, we even put them together in a workout! We all know that the chest and arms are the most popular muscle groups to train but the impact of back training can’t be emphasized enough...

It’s no secret that following the right diet is the key to losing weight or gaining muscle mass. Designing the right diet is like solving the matrix for most people, and they give up without trying. Most of the people who do start a diet, give up soon after they don’t see any results. Almost...