Monthly Archive:: January 2016

Creatine: You should probably be using it!

Brian Shellabarger Supplements January 31, 2016

Creatine is the most studied supplement in history. We know more about how it works, why it works, the risks, and how to use it than any other supplement in the fitness world. Creatine has all sorts of interesting properties that are important for ...Read More

Beginner “lift” routine you can do at home with no equipment

Brian Shellabarger Fitness & Workouts January 30, 2016

Here’s a basic strength-training routine that you can do at home with absolutely no equipment, in less than 30 minutes. Do this routine 4 to 5 times a week for 30 days, and then move on to a more advanced routine! 15 Burbees Rest ...Read More

Picking a nutrition plan: Keto (CarbX) vs. Traditional (MacroFit)

Brian Shellabarger *Get Started January 29, 2016

In the past, I’ve talked about how you can use IIFYM / Flexible Dieting to optimize ANY diet. But for the most part, most people settle on one of these two approaches — I refer to them as “keto” (a very low carb, high-fat, ...Read More

The four specific things you’ll be doing if you follow my plan

Brian Shellabarger *Get Started, Required Reading January 29, 2016

First, to be clear, this isn’t a plan I’m selling you. It’s free. Take everything I teach you here and use it. Free. Nothing to buy! Tell all your friends! This is based on science, and it’s different from anything you’ve ever done. It ...Read More

Why this approach is different, and why it ACTUALLY works

Brian Shellabarger *Get Started, Required Reading January 29, 2016

Here’s why the approach I take to weight loss, fitness, health, and strength is different from literally every other “diet” on the planet. And, furthermore, why the same approach will work for you. 1) It’s not about losing weight. It’s about losing FAT. This ...Read More

Melanie’s Bacon-Stuffed Jalapeno Delights

Brian Shellabarger Recipes January 27, 2016

Because bacon!!! These are super low-fat, and very macro-friendly!! Crazy delicious In each: 51 calories, 2.4g fat, 3.1g carbs, 4.4g protein Makes 22 “Delights” The Peppers: 550 grams jalapeno (12 large jalapeños, halved, and emptied out). 1/2 cup grated cheddar cheese (goes on top of them RIGHT after they are baked, ...Read More

Intermittent Fasting 101

Brian Shellabarger Advanced Stuff January 26, 2016

If you’re struggling with a weight-loss plateau, or you’re interested in a potentially more efficient way to optimize your weight-loss, I would encourage you to take a look at intermittent fasting. (I’ve personally had a lot of success with this!) Here’s how it works: ...Read More

Protein: The most important macronutrient for weight loss

Brian Shellabarger Advanced Stuff, Required Reading, Science January 25, 2016

Today I’m tackling three questions I find myself answering a lot… “Why do I need protein?”,”How much protein do I need?”, and “How can I physically get this much protein into my diet, without eating too many calories?” Let’s start with the first one… Why ...Read More

Alcohol while losing weight: A strategy!

Brian Shellabarger Science January 21, 2016

I’m not much a drinker, but I do get these questions a lot: Is alcohol allowed? Do calories in alcohol count? If I do drink, is one drink better than another? What follows is a (fairly geeky) bio-chemistry lesson that will answer these questions in ...Read More

Every moment is a test that you get to take one time, only!

Brian Shellabarger Motivation & Inspiration January 20, 2016

I absolutely LOVE this video… a solid motivational speech that’ll get anyone fired up before a workout. Before you decide to skip a day at the gym… before you decide to skip a workout… before you decide to take a cheat-day… WATCH THIS VIDEO.. ...Read More

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I'm Brian. I'm 37 years old and I've lost almost 100lbs over the last 13 months, and I'm now in the best shape of my life. I've learned an incredible amount on my journey -- the most important of which is "there are no shortcuts". However, I've also learned that when it comes to fitness and weight loss, there are efficient and inefficient ways to achieve your goals. The purpose of this group is for me to share some of the best tips, tricks, and ideas I've come across to help others who might be on the same journey.

I also became frustrated with finding accurate information online. It seems that almost everyone on the internet has some method for helping you to lose weight -- and they're all selling something. So to be VERY CLEAR.. I am not selling anything. I am not profiting from this (not even advertising). I gain nothing from your readership.