AIM Radio Ep 009

Progressive Workout Splits for Fat Loss

We’re back!!!!!  We’ve been away too long!  Join us as we knock off the rust after 1 month off of recording.  There are definitely lots of slips, stumbles and of course Brandi being GOOFY.

During this episode we discuss progressive workout splits, how to utilize each one and for how long.  

Plus more shit talking from Captain Nasty about the Maritime Throwdown.



  • Work all major muscle groups by using multi joint compound moves,
  • Allows you to train each muscle group 3 times per week, providing ample recovery time while also building volume. 
  • Very good for beginners in order to adapt your nervous system  to get better muscle contractions, lifting is a learned skill . 
  • Using compound movements and hitting the entire body causes greater production in testosterone and growth hormone
  • Burns the maximum amount of calories during the workout and stimulates a boost in metabolism up to 48 hours. 


  • Breaks the body down
    • Upper body
      • chest, back, shoulders, biceps  and triceps
    • Lower body
      • quads, hamstrings, calves and often abs simply to reduce the over all volume on the upper body day. 
  • Allows each muscle group to be trained two or even 3 times per week if your schedule allows 
  • Allows for more volume per muscle group by train fewer groups per work out
  • Better variety of movements , sets and reps even the use of different movements on separate workouts throughout the week. 
  • More intensity per muscle group


  • Breaks the major muscle groups into 3 separate workouts
  • Major muscle groups are paired with assistant muscle groups which are engaged through each movement
    • Most commonly chest / shoulders / triceps,  back / biceps / forearms, with a separate leg day (abs on leg day)
  • Breaking muscle groups down further allows for more intensity and volume per muscle trained in each session.
  • Commonly set up
    • Chest, Shoulders, Triceps on Monday
    • Quads, Hamstrings, calves on Wednesday
    • Back, Biceps, forearms, abs on Friday
    • Can also be set up for twice a week training Mon, Tues, Wens, then repeat Thurs, Fri and Sat with Sunday off.  

Four Day Split

  • Divides all the major muscle groups into four separate training days. 
  • Allows you to train fewer muscle groups per workout 
  • Each muscle group trained can be do with more intensity and volume. 
  • Pairs large muscle groups with smaller ones that assist larger groups
    • chest / triceps
    • back / biceps 
  • Each set of the large muscle groups serves to pre exhaust  the smaller muscle group 
  • Typically set up for:
    • Chest, triceps, abs on Mondays
    • Quads, hamstrings and calves on Tuesday
    • Shoulders, Traps and abs on Thursday
    • Back, Biceps and forearms on Friday. 


  • Always watch for stalls in your progress
    • Any stall in strength gains or fat loss could be a sign that you need a change to spark new progress. 
  • Beginners start with whole body
    • 1 to 3 months 
  • Whole body
    • 1 to 3 months 
  • Upper body/lower body
    • 4 to 9 months 
  • Push/Pull Legs
    • 10 to 18 months 
  • 4 or 5 day training split
    • 19 months plus 
  • Advanced beyond 20 months consider
    •  twice per day training
    • body part training 
  • 16 to 20 sets per muscle group or 40 sets per workout depending on
    • type of training
    • rest between sets
    • over all recoverability

Contact Us


Jason’s Instagram: @themusclecaptain

Brandi’s Instagram: @brandibuckner0204

Facebook Fan Page: Anchored In Muscle



Podcast: available on Anchored In Muscle website, iTunes, Libsyn & Stitcher



Maritime Throwdown Information


Maritime Throwdown Email

Weight Training Vs. Steady State Cardio For Fat Loss

Weight Training Vs. Steady State Cardio For Fat Loss

If someone asked you “what burns more calories, lifting weights of cardio”, you would probably, without hesitation, tell them that cardio burns more calories.  Don’t worry, because this is the answer that most people would give as well. 

However, if you look a little closer, this might not be as clear cut as you think.  Both of these training methods burn calories and reduce body fat, but they use different methods and have different effects on your body.  

During The Workout 

When you are actually performing the workout (lifting weight or steady state cardio), how much fat are you really burning?  In this case, steady state cardio may have weight training beat.  You will burn quite a few more calories during a cardio session than a typical weight lifting session (1 body part per day).  What you are NOT told is how long steady state cardio sessions can also break down muscle tissue which reduces your calorie burning ability. * A game changer here would be a FULL BODY weight training session like we have discussed in previous blogs.


We determined that cardio burns more fat when you’re doing the workout.  After the workout is over; now that’s a different story.  Once you have stepped off the treadmill, the calorie burning has stopped by the time you get home.  

After a session of high-repetition weight training, you will experience a phenomenon known as excess post-exercise oxygen consumption (EPOC).  This is your body’s way of using calories to repair damaged muscle tissue.  EPOC can provide your body with 38 more hours of fat burning. 

Keeping It Off

Ever notice that those with the most muscle, lose fat the fastest when they choose and are in general leaner than those with less muscle?  Once you get the weight off, which training method is better at keeping it off?  Here, weight lifting may have its biggest advantage.  Your resting metabolic rate (RMR) is how many calories that your body needs to burn just to exist.  

Muscle requires 3 times the amount of calories than fat.  This means all that lean muscle you built from weight training will continue to burn fat every day; even when you don’t exercise.  

Body Composition 

Your body composition can be described as “what you’re made of”.  It takes into account your fat mass (your total amount of body fat) as well as fat-free mass (FFM) (everything in your body that’s not fat).  

Lifting weights and performing steady state cardio will affect your bodyweight and your body composition.  Since strength training not only burns fat, but builds muscle, it can give you the appearance that it’s not helping you lose fat if you only use a scale to measure progress.  

Likewise, steady state cardio will also give you a skewed reading on the scale.  As I mentioned previously, cardio only burns fat and builds little (if any) muscle.  This can make the scale give you a more pleasing number, but you may not have a healthy body composition.  

Measuring your body composition is a much better idea than only using a scale as a guide for fat loss.  Consider that muscle tissue is much denser that fat.  This means that you could lose 5 pounds of fat mass and gain 7 pounds of muscle (FFM) and be 2 pounds heavier on the scale.

Now, you may think that you are gaining fat mass, when in reality, you’re gaining FFM and making positive changes in your body composition.  Having a health professional determine your body composition will help keep you on the right track.  

Weight training and steady state cardio will both help you burn calories and lose fat.  Since lifting weights burns more calories in the long run and cardio burns more calories while exercising, using weight training as the foundation of your plan and cardio as an additional tool may have the biggest effect on fat loss.  

If you need help developing a comprehensive FAT LOSS strategy, never hesitate to reach out to us. We are as always, here to help. 

Full Body Weight Training Split


Captain’s Blog


Burn More Fat With Full-Body Weight Training

No matter whether you are a boat hand, rig worker, plant worker or the wife at home managing the house, the kids and possibly even a job of your own, TIME is your most precious commodity.  You want to look good, be strong and be healthy.  Lets just be honest, you want to either bring your sexy back, build a hot body, feel like a million bucks, combat a health condition or be the example for your kids to follow and look up to.  That said, you don’t have the time, money nor desire to live in the gym 7 days per week like a fit pro or physique athlete.  Lets talk about how you can build muscle, burn fat, have that amazing body and still have time for a LIFE.   

Unless you’re a competitive bodybuilder, you may want to steer away from the single body part splits (chest and triceps on day 1, back and biceps on day 2, etc.).  This type of training split may be good for mass gains, but it can be incredibly time-consuming to do it right.  

Now, if your training goal is burning calories and getting shredded, then you need to start performing full-body splits.  If you want to burn more fat with full-bodyweight training, there are a few things you need to know. 


Exercises Used

You will primarily rely on the use of compound lifts such as the bench press, squat, deadlift, overhead press, and row.  When you get stronger on your main compound exercises, you’ll indirectly stimulate smaller muscle groups as well.  

Barbells, dumbbells, kettlebells, bands and even your own body weight can be incorporated into a full-body workout.  Don’t think that just because you don’t have access to all the equipment imaginable, you can’t perform a killer workout.  Simple compound movements is all you need.  


Training Frequency

When we’re talking about training frequency, we’re simply referring to how many workout sessions performed during the week.  Compared to other splits, particularly the body part split, full-body training will have a very high training frequency.  

Full-body training should be performed 3 times per week and be sure to allow 48 hours between sessions.  This will give your muscles enough time to recover for the next workout.  Your training split may look something like this: 

  • Monday–  Full-body training
  • Tuesday–  30 mins moderate cardio
  • Wednesday–  Full-body training
  • Thursday–  30 mins moderate cardio
  • Friday–  Full-body training
  • Saturday–  Rest
  • Sunday–  Rest


Rep Scheme

Full-body training can use any rep scheme to accommodate any fitness goal.  However, if you want to burn more fat, then you will be training around the 15 rep range.  Don’t think that 15 reps means that it’s time to go light.  

Keep the weight heavy enough to reach failure at the last set.  If you just completed a set of squats for 15 reps and you could have completed about 5 more, then it’s time to go heavier.  

The reason that you’re training at this high of a volume is simple—glycogen.  Training at such a high rep range will drain your muscles of stored carbs, or glycogen.  Your body tries to combat this unwanted glycogen depletion by increasing its glycogen stores.  

Why is this important?  The extra glycogen pulls in intracellular water, which is very anabolic. This phenomenon elicits protein synthesis and causes the cell to stretch.   When the muscles cells begin to stretch, it signals cellular growth and can even cause the release of growth factors.  


Calorie Burning

Just as we went over in the introduction, full-body workouts will get you shredded because you’ll burn more calories than other training methods.  When you’re training large muscle groups with compound lifts, your body uses a lot of energy to coordinate the movement and provide oxygen to the working muscles.  

The concept is simple; you will work more muscle groups which will cause greater calorie expenditure—period.  

Full-body training is just what you need to burn calories and lose some fat.  If you are already performing a full-body weight training split, then keep it up!  If you’re on the fence about it, hopefully, this will be enough for you to take the next step. 

If you need help with your training, nutrition,  supplementation or maybe you want to take it to even the NEXT LEVEL, never hesitate to reach out. We are committed to bringing you all things fat loss, muscle building and wellness without the FEES. 


Captain Nasty your muscle Captain,

Contact, follow, stay in touch:





AIM Radio Ep 005

Oh, how Jason gets passionate on his podium when people (maybe I should say PREDATORS) target vulnerable consumers with their “magical solutions” while Brandi sticks it out without leaving a lung on the table and snotting on the mic (she has a cold).

WE HAVE AN AMAZON STORE!!!!!!!!!!!  It contains many of the items we use in our everyday fitness and we’d like to share them with you!  Check it out.

Finally, let’s not forget about our 1st Phorm gift certificate giveaways.  Listen on for all the details.



  • Jason: Going on nights
  • Brandi’s progress
    • Food/Water
    • Workouts
    • General
    • Mentally/Emotionally


  • Fad diets & PREDATORS


  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
    • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew
  • Anchored In Muscle Workout Challenge Crew


AIM Radio Ep 004

We address one of the oldest debates in physical fitness and we back it up with our really, really, really long book passage.  Aerobic or Anaerobic.  We’re really sorry about how long that portion is.  We’re new and we’re still learning but hang in there and listen to it.  It is loaded with interesting information on this particular topic.  Also, please excuse the discussion of Brandi’s sunburned boobs at the beginning!!!!  Sorry, not sorry!!!

During our “Do you want to look good or be fit” segment, we give our opinions on what that means to us and others, training for what you want and Brandi gives her idea on why the term “bodybuilding” is a put off to so many people.

Discussed in this episode: 


  • Jason:  Off time & preparing to go back to work
  • Brandi’s progress
    • Food/Water
    • Workouts
    • General
    • Mentally/Emotionally

Book Passage

  • The Role of Exercise on Fat Loss


  • Look Good or Be Fit


  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
    • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew
  • Anchored In Muscle Workout Challenge Crew


Look Good or Be “Fit”

Look Good or Be “Fit”

This is the question!  Do you want to “look good” or “be fit”?  Does Joe public or Susie soccer mom want to be fit or look good?  Are they the same?  Why does it matter?

I’m here to tell you NO.  They are NOT the same!  That said, yes you can achieve a good level of fitness and wellness while training and eating to look good.  We are bombarded daily with ads, commercials and social media posts with all sorts of trendy workouts, fancy diets and fat loss supplements but which ones do what?  Of course, they will all claim that you can lose weight, build muscle and have the “toned” hot body that you have always dreamed of having.  There is some layer of truth in there (IF), that’s IF you know when and how to apply them all and for how long.  Have you ever seen any of these programs tell you that it isn’t a be all end all program, that it will need to be progressively adjusted along the way and that it alone will not get you to your goal?  Did they even ask you what your goal was?  More than likely you are banking on looking like the model associated with the ad, commercial or social media post BUT did they use this method to look the way they do?  Likely NOT!  So, if you want to look like them or somewhere close, shouldn’t you train and eat the way that they do?  HHMMM, what is the common-sense answer to that?  YEA!  Face this FACT now.  Not all but the vast majority of them did NOT use whatever program or product they are modeling for as the MAIN method that produced the body they are showing you.

So, you want to be “FIT”?

I think I already know the answer to the question but I have to ask because what I see these days more than anything else are people who REALLY want to look good but they are training to be “FIT”.  I’m not at all saying that being fit is a bad thing, hell, it’s great and we should all work to be more “fit”, more “healthy”.  Now, I know this is a topic that can be debated to death but I’m going to try and inject some common-sense and some facts that cannot be debated.  What is it to be fit?  This is a term of measurement.  How well can you perform a task or how healthy you are and has very little to do with whether you look good or not.  I could point you to any number of people who could literally kick my ass at wind sprints, who could run longer distances than me, do more pushups than me or do more burpees than me.  The list goes on but what do they look like?  Do they look the way they want to look?  I work with people every day that could likely kick my ass at all of this but look nothing like what they tell me they want to look like.  I would likely vomit if I tried to go do a respectable cross fit workout.  Thinking of H.I.I.T. training (today) sparks thoughts of needing an oxygen tank to carry with me, yet this is what I see people doing or thinking they need to do.

Every day I talk to people who are doing 3 times as much work as me and eating far less than me yet they are not achieving their goals.  Men want to have big chests, shoulders, biceps that stretch the sleeves of their shirts and washboard abs.  Women dream of a flat stomach, toned legs, a tight firm ass and sexy shoulders yet the way they train and eat is setting them up to be the opposite.  All of the above “wants” require muscle development, that is, muscle building not muscle break down.  I see and hear of the Fitbit numbers, the hours on the treadmill or elliptical, countless hill sprints, miles jogged, wall ball reps, H.I.I.T sessions, sit ups, burpees, battle rope sessions, miles swam, Tabata sessions and of course how long, how fast and how many calories were burned.  Have you seen and heard these things?  Maybe you know someone who goes to the gym religiously and maybe they initially make some progress but that stalls quickly and they never seem to change after that?  Maybe they begin to get smaller but they don’t look toned, they just look smaller and looser?  Again, I say these people could probably kick my ass at these tasks but do they look like they want?  By all accounts, they have improved their cardio vascular “fitness” and endurance but have they achieved their goal?  I say NO.

Train to look good! 

If you want to look good, build yourself up!  All of the activities that I discussed above have a place but they do far more to break you down than build you up.  They each have value.  That said, they are all just TOOLS.  Like a king of hearts, really important but just a card to play not a winning hand.  Strength training is a FULL HOUSE, the tool box, the bull dozer, the horse power behind an amazing body!  If you want your body to be “toned” (which is not even a real thing, it’s a description), to look muscular, tight, firm, strong and vibrant, train it to look that way.  Learn the ways of resistance training.  Resistance training can be more than just weights.  It can be, in the beginning, body weight, milk jugs, bands, dumbbells, barbells, machines or sand bags.  Hell, the list could go on forever.  Almost anything can provide resistance.  It’s all in how its applied.

You want your body to adapt.  You have to push it beyond its current capability in order for it to adapt, to NEED to adapt.   After all, MUSCLE is costly for your body in energy.  In order to get your body to adapt in this way, you must create a need, a survival NEED.  You can’t simply use light weights or your own body weight in some cardio like routine with the same weight to go faster or longer.  You must always be working towards pushing your body to be STRONGER and more EXPLOSIVE.  Work to build muscle which BURNS CALORIES 24 hours per day.  The resistance used must always be progressively increased over time in amount and duration, consistently challenging your body to not only maintain the muscle you have but to grow more calorie burning muscle tissue, increasing your metabolic rate even at rest, 24 hours per day.

Muscle is expensive!

Let me see if I can sum this all up in a common-sense way.  MUSCLE BURNS CALORIES.  That cannot be debated.  Take that statement and apply it to all the cardio based, fancy routines I mentioned above.  Now, if muscle itself burns calories even at rest, what about when you are doing all those wind sprints, hill climbs, miles ran on the treadmill etc.?  Muscle is costly and it weighs more than FAT.  When you perform all of these cardio like activities, which do not REQUIRE SIGNIFICANT STRENGTH, for extended periods of time, reps, miles etc., your body’s job is to become more efficient at doing those tasks, right?  It carries around all that muscle that is expensive in calories / fuel during all these activities yet isn’t needed for strength to perform the activities.  What is it going to do to be more efficient?  Your body can and will burn up muscle to reduce its own energy need in order to perform those cardio based tasks easier and more efficiently making you, yes more “FIT”, yes smaller but not strong; not the way you may be truly seeking to look and setting you up for fat regain in the long run because now you have far less muscle and less calorie burning ability.

What’s the solution?

Base the foundation of your training in resistance training.  Resistance training should make up at least 80% of your training.  Your resistance training should be PROGRESSIVE, meaning each workout should be approached with a mindset of getting a couple more reps on a particular move with the same weight as the last workout or more resistance / weight has been added than the last workout.  If you can do 12 reps for 2 consecutive sets with a given amount of resistance, you need more resistance / weight.  Your body will only adapt to the stress that it’s given.  Once it adapts from a strength perspective, it will begin to further adapt from an efficiency perspective in the absence of even greater stress via resistance.

Use cardio as a tool to spark metabolism in short durations.  Low to moderate intensity cardio in short durations (30 to 60 mins.) is fueled mostly by fat stores.  Going beyond 30 to 60 minutes can begin to cause muscle break down.  H.I.I.T. style cardio, which is very intense, should be used in even shorter durations (under 20 mins). Contrary to popular beliefs, these intense cardio activities are fueled by glucose stored in the muscle, NOT FAT.  The benefit of H.I.I.T. cardio is an increase in your metabolic rate AFTER completion, NOT during.  Doing too much high intensity cardio can break down muscle tissue, there again 2 steps forward and 1 step back when comes to achieving your goals.

AIM Radio Ep 003

Hang out with us for the next hour while we talk about life, “ADD” and let you all in on an exciting announcement, all for the purpose of trying to help everyone with their nutrition, fitness and muscle building goals.

Brandi finally starts coming out of her shell while Jason talks about being home and drills her on her progress since being able to return to the gym after a year of being out.  Hear Jason’s very old towboat story (NO NAMES ARE MENTIONED BUT YOU KNOW WHO YOU ARE IF YOU’RE LISTENING).

Staying focused on your workout routine is essential.  We will tell you what happens when you get workout ADD and why you should stick to your routine for at least 3 weeks before changing it up and some other helpful tips.

Finally, listen to the podcast for the ANNOUNCEMENTS.  We’re not saying giving away too many details here.  So, tune it and check it out.  


  • Jason’s last hitch & goals while off
  • Brandi’s progress
  • Towboat Story


  • ADD


  • Announce new workout challenge
  • Giving away 5 $25 gift certificates from 1st Phorm
    • Best towboat story
    • Mini challenge winner (push up challenge – starting today until end of May)
    • Best picture sunrise/sunset/scenery pic from boat
    • Like, share, subscribe to FB fan page, blog & podcast
  • Send us pics of workout area on boat – picture will be featured on website

Shout Outs:

  • Towboating Addiction
  • Towboater Families
  • Anchored In Muscle Challenge Crew


Training For Fat Loss

Training To Maximize Your Fat Loss

We’re going to discuss how to utilize your training and your body’s own processes to maximize your fat loss.  Here is a representation of a cross section of your muscle to utilize and explain this; how we’re going to train to maximize your fat loss.

Now, when I talk about sugar (glucose) that’s coming from carbohydrates, you have limited storage for energy (glucose) in three different areas and basically an unlimited storage as fat.  Your body can store sugar in the blood.  Of course, your body will work to keep your blood glucose level at 110.  You can also store a limited amount of sugar in your liver and your muscle tissue.  Every muscle in your body is truly like a sponge.  It can store sugar, which comes from your carbohydrates, turned into glucose and stored in the muscle as glycogen. 

Twitch Fibers?!?

You have two main types of muscle fibers.  Your slow twitch muscle fibers are small in size.  Slow twitch fibers have limited potential for growth and strength.  They’re more like your endurance muscles.  We also have fast twitch muscle fibers which are larger in size.  Fast Twitch muscle fibers have the greatest potential for growth and strength.  This is where explosive strength and power is generated from within your body.  Each muscle is made up of a varying ratio of these two different fiber types which is determined by your own individual genetics. 

Now, I’ve drawn out a representation here (see white board picture above) with green being our fast twitch, blue being our slow twitch and I’ve tried to represent the size of each just as an example.  I’ve also drawn out a representation of what different levels of intensity or load might look like.  For example, if you were doing an aerobic or cardio based workout like Tabata or a beginner CrossFit, maybe Insanity, etc. with body weight alone.  Yes, you are using a lot of energy but you are not challenging the maximum number of muscle fibers possible.  Your body only fires enough muscle fibers required to make each movement which is determined by the LOAD.  If you are simply bending your arm upward as you would in a dumbbell curl, only enough fibers will be fired to raise your arm.  Lifting your arm will only activate a small number of your “slow twitch” fibers compared to the amount of slow and fast twitch fibers that will be activated to do a dumbbell curl with a 50-lb. dumbbell.  Maximizing the total number and type of muscle fibers fired during your workouts will have a direct impact on your GOAL. 

In order to maximize the potential within each muscle, use 75% or higher of the load potential for that muscle.  This is where you’re going to get the maximum amount of energy from sugar (glucose) burned and remember, your muscle fibers store sugar.  So, the larger the muscle group, the more muscle fibers activated within that muscle, the more sugar you’re burning, therefore, the more calories you’re burning during that workout.  You’re always going to hear me say, “You want to keep your intensity high, Anchor yourself in Muscle!”

The Spider Web Effect – Micro Trauma Tears

Now, the greater number of muscle fibers you use and the higher intensity, you will create micro trauma tears within the muscle.  I like to use the spider web effect of a windshield shattering to try to imagine what it’s like when you create these micro trauma tears.  Your body has to repair this minor damage.  This is a survival mechanism; your body will naturally try to adapt to your intense training by repairing its muscle tissue and building new tissue.  It needs to be bigger / stronger / faster to be better prepared for your next training session.  Your body does the majority of your cell regeneration (repair) at night while you’re at rest (sleeping).  The preferred energy source of your body for muscle repair are FAT STORES.  Isn’t that the goal?  Burning fat? 

So, that’s how we’re really going to multiply the effects of our training.  If we use the maximum amount of fibers during our training, we use more of a full body workout.  You’re burning the maximum amount of sugar, the maximum number of calories.  If you take your intensity as close as you can to the maximum capacity of that muscle, create those micro trauma tears, then at night while you sleep, you’re getting your body recovered.  Your body predominantly uses fat stores to make those repairs. So, not only are we using up the maximum amount stored energy (calories) in the muscle we have, we are now creating the need for muscle repair (muscle building) which our body uses FAT STORES directly to perform.  We are building new muscle that requires energy (calories) to maintain raising our metabolic rate 24 hours per day, turning you into a FAT BURNING machine.

The Greater The Resistance = The Greater Activation

The difference between a 20 lb., 30 lb., 40 lb. and 50 lb. dumbbell, the heavier you go, the more resistance you have.  No matter the type of resistance, whether it be body weight, a resistance band, a dumbbell or a machine, the greater resistance, the greater activation you will get.  The greater number of muscle fibers that will be fired equals a greater amount of sugar (calories) that you burn in that workout.  Now, you can maximize that by using full body or compound movements within a full body workout. Squats, Leg Press, Bench Press, Shoulder Press, Cable Pull Downs, Pull Ups, Bent Over Barbell Rows, Cable Rows and Dead Lifts are all great examples of large compound movements that require the involvement of the greatest amount of muscle groups for each movement.  Building your workouts around these large compound movements will definitely take your results to the next level over using small isolation movements like dumbbell curls and dumbbell flies. 

I recommend most people, “general public”, start with at least three days per week of full body training based around the compound movements discussed above.  The more muscle groups that you train in any session with high intensity and heavy loads the more calories are burned during that workout session.  Of course, along the way, yes you will need to progress as you make progress and your body adapts to your weight training.  The next progression would be towards an upper body / lower body split which then allows more focus to be put on each on different days respectively.  Beyond that is where you get into a push / pull / legs split and on to the more traditional “BRO SPLITS”.

If you have any questions about anything on this board, do not hesitate to shoot me an email at

Doing Too Much – Not Eating Enough

What?!?  Not Eating Enough?!?

The answer to your weight loss goals is NOT blindly cutting calories and doing a ton of work.  If you want to lose weight, make sure you aren’t doing too much and not eating enough.  Most people will decide at some point that they need to lose weight.  What do they do?  They cut calories and begin some aggressive cardio routine or weight train thinking high reps with a blistering pace is the answer because they have to “burn fat”.  This is NOT the answer and is OFTEN setting you up for failure in the long term.  Most people have gained this weight while only eating 1 or 2 meals per day.  In reality, they have been UNDER EATING and have a slowed metabolism. 

So, here’s the lowdown.    I see this all the time.  I’ve seen a grown man of 300 pounds, asked him to log down what he was eating everyday so I can see what his calorie intake was at that time before he started his diet, the result, he was undereating.  He had been eating just over 1000 calories per day.  Ladies are included in this scenario also.   I’ve seen ladies eating 750 calories per day and GAINING weight.  Why is this? 

Your Body The Machine

When we go so long, eating so little calories, our body (an adaptive machine that doesn’t care if you look good) and metabolism starts to slow down.  It’s like turning off lights switches that you don’t need in your home.  Your body is trying to CONSERVE energy.  It’s working to adapt to your low-calorie intake and hold on to its LONG-TERM reserves, FAT!  All it cares about is keeping your ass alive!

What is your metabolism?  Your metabolism is the hundreds of thousands of chemical processes that go on in your body every day.  So, if you’re not feeding it the right amount to sustain these processes and your muscle tissue with the right timing, your body begins to slow everything down.  You might notice that you’ve gotten lethargic, tired and you don’t have much energy.  Maybe your hair doesn’t grow as much.  Your fingernails don’t grow as fast.  Maybe you really just don’t notice it because it’s been happening slowly over time.

Your Body The Cannibal

As great as it is that you’ve made a choice/decision that you want to go all beast mode, if you just go out there and get started this way, you’re breaking your body down even further.  Muscle is very expensive for your body in calories and by not eating enough, you’re already in the hole.  Muscle tissue will get broken down in a catabolic state (muscle burning / fat storing).  Your body will break down muscle tissue to become more efficient at burning LESS calories and use it as fuel while holding on to its long-term energy stores, FAT.  Once the muscle tissue is broken down, it can no longer help you burn calories to lose fat which was your original goal, right?  You are setting yourself up for FAT regain once you stop dieting and risk gaining even more fat than what you had at the beginning.  


Are You Stuck?

Cleaning up your choices, eating more frequent and smaller portions will be the process of making a change for a person who has been extremely sedentary for a very long time.  Just getting up and getting moving will spark change, however, if you go too far, too fast, you will put yourself in the rough situation I discussed above.  If you’re working out and beating that treadmill down two hours a day, sure you may lose a little weight at first.  Next, you stall but you keep going. Your body won’t budge, you have hit a plateau, your body is fighting you, it’s trying to survive and that’s what it’s supposed to do!

Keep this in mind!  Even though you make some progress, your body adapts to what you are doing quickly.  Your body adapts to that level of work and you have to maintain it to keep your progress.  You are then forced to do even more and eat even less to get progress again.  Once again, there are levels to this shit.  You basically have to keep your body on its toes.  You have to make small changes in your routine and nutrition along the way for STEADY PROGRESS. 

The number one problem is not eating enough and doing too much.  What do you do?  Well, of course, you will want to know where you are right now.  There are lots of apps out there to use or you can contact me for help.  I will calculate what your intake should be right now and compare that to what you’re actually eating.  With this information, we can make a plan going forward that ensures you are getting adequate calories to sustain your muscle and your activity level without triggering your body to fight you.

You never want to do more work or put more stress on the body than is absolutely necessary to make progress or start losing weight.  You need to build muscle because it is the muscle that’s going to burn calories on 24-hour day basis, helping you lose weight and get lean.  Once you start making better food choices, you need to use meal timing and increase your meal frequency.  Don’t freak out but you need to get to where you’re eating every three to four hours in the correct portions with cleaner, better choices.  If you need help with that, I’m certainly here to help.   

I wouldn’t recommend any more than three days per week for a beginner starting out on weight training.  Muscle building is the way to go!  Remember, muscles burn calories.  Weight training (resistance training) is the way to your long-term goals.  Start out and progress appropriately over time by making small adjustments in your calorie intake and food choices.  You didn’t gain weight overnight, you’re not going to lose all that weight overnight. 

Be sure you are eating properly and have a proper plan.  Of course, it’s better to just get out there and get started than to do nothing at all.  However, you don’t want to do any more work than is absolutely, 100% necessary.  Do just enough work to get progress.  When that progress stalls, then you may have to make an adjustment.  You’re not going to cut calories and get one workout program that’s going to solve all your problems for the rest of your life.  That’s just not the way it works.

If you would like more in depth information or more direct help from us please send your questions to, connect with us on Facebook  join our TransPhormation Challenge Group on Facebook or let one of us be your online trainer in 1st Phorm’s My TransPhormation Starts Today Challenge.



Portion Control – Beginner Nutrition

Help!!!  What Do I Do?

I want to go over where to start if you’re looking for information about beginner nutrition.  How do you get started improving your health or losing weight, building muscle when it comes to beginner nutrition?  When you’re looking for nutritional advice, where do you start?  You’re going to continue to hear me say, there are levels to this shit.  Maybe you’re a person who just wants to lose a few pounds, however, you’re not interested in jumping on the bodybuilding stage. 

Where do you start?  What if you don’t know anything?  Maybe you really don’t want to be weighing out every single portion of food on the scale.  You probably don’t want to be looking at half a cup of this and full cup of that or so many grams here or ten grams there.  Worried what do you do?  Where do you start?

 Where Do I Start?

First of all, I want to suggest you take anywhere from three to seven days to log everything you’re eating because you want to be able to take an honest assessment of where you’re at.  This is your starting point.  Then you’re going to have to see where you’re at now compared to where you need to go to meet your own body’s current needs depending on many factors within your life.  

The second step, once you have an honest assessment of what you’re actually doing on a day-to-day basis, you need to take another week to ten days to “clean house.”  You don’t have to do this.  You can start tomorrow but I wouldn’t suggest doing that.  “Cleaning house” is where you slowly start to take out all the obvious choices that are not conducive to your fitness and weight loss goals.  For example: cakes, cookies, and cokes.  Putting five teaspoons of sugar in your coffee is another example.  Take a least a good week, maybe even two, if you feel it’s necessary, to slowly but surely remove those things from your diet.  If you all of a sudden think, “tomorrow I’m never eating anything bad for me again”, more than likely you’re going to crash.  All of a sudden, you’re going to binge, stuff yourself with everything in sight and HATE LIFE.  NOT highly recommended. 

How Often & How Much?

You’re going to want to try to eat at least once every three to four hours.  Now, I know that’s not easy.  You’re going to have to build up to this.  What should I eat and how much?  What if you don’t want to measure it out, don’t want to be a slave to a food scale and measuring cups.  Think about this.  Nature is perfect.  You can actually use a palm sized portion of (lean) protein, a fist size portion of a (complex) carbohydrate source and also a fist size portion of vegetables every three to four hours.  Once again, you need to work up to this because if you jam all that food in, you’re going to be stuffed, your fiber intake is going to go super high and out of nowhere you’re going to get gas or constipated from the sudden rise in fiber.  So, work up to it. 

 Here’s The King (Protein)

Make sure you have the full serving of protein because that’s going to be the most critical.  One, for supporting lean muscle mass and two, sparking your metabolism.  It’s about putting you in an anabolic state.  You probably need to start off with the full-size palm portion of protein, half a fist of a carbohydrate and half a fist of vegetables.  I don’t really like every vegetable on the planet but they are important to provide your body with micronutrients (vitamins / minerals / phytochemicals). Your body needs these macronutrients and micronutrients to perform all the hundreds of thousands of chemical processes that go on inside your body every day (metabolism).

Hopefully this has helped give you a starting point.  Again, take three days to seven to assess what you are actually eating right now and compare that to my suggestions here to see where you stand.  Ask yourself, “are your eating habits consistent or do you eat more on the weekend?”  It’s likely that you under eat during the week and over eat on the weekends.  What ratio of your daily intake is protein, carbs and fats?  You will often find that the problem lies in carbohydrate intake being far too high in comparison to protein leading to fat storage.  A good ratio for the everyday person is 40 % protein, 40 % carb and 20 % fats.  Think of it in these terms, if you have a burger, fries and a coke, how much of that meal is carbs and how much is protein?  The bun, fries, any veggies and the sugar from that coke all turn to glucose in the body and the only real protein is the patty and maybe 2 thin slices of bacon.  The ratio in that 1 meal can easily be 80% carbs, 15% protein and 5% fats.  Work towards getting the ratios in line and you are sure to get results fast.  Consider taking maybe even another week to two weeks to begin slowly taking out the obvious bad choices and make better choices.  We’re not going to say anything is totally bad or anything is totally good.  Some of these choices are obvious BUT you can have foods that you really enjoy if you learn about nutrition, training, how and when to fit those into your overall plan.

Need Help?

If you need help with this, feel free to contact me at  I’ll be more than happy to send you over some food lists of the better choices that you should be choosing to begin to add into meals to make sure you’re getting protein, carbs and basic vegetables every three to four hours.  Remember, the most important one of those is your protein.  Make sure you get that full portion of protein every three or four hours.  If you need to, of course, work your way up with the other two.  You can go ahead and go half a fist-size of carbohydrates and a fist of the veggies.  Try to add in a meal every day.  Before you know it, you’re going to be hungry right on time.  

Make sure you begin to exercise always lifting weights as king over cardio.  Being a cardio queen or cardio king, that’s just going to break you down.  It is a tool.  As with everything, everything depends on you.  Everything has to depend on and be structured around you, your life and your goals.