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How to Be Fit and 50 With Laurence Codd

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset by The Fit RebelLeave a Comment

Have I got a treat for you this week! I just finished sitting down with Mr. Fit and 50 himself, Laurence Codd. For those who don’t know, Laurence is the man when it comes to real-world practical information for staying in shape past your 20s, 30s and even 40s. In fact, Laurence got his start in fitness fairly late in life …

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Are You Hurting Your Training Progress?

In Methods & Success Mindset by The Fit RebelLeave a Comment

I receive a lot of questions about training progress, especially when it comes to calisthenics. People want to know if, and or ready they are ready for the next step and how they would know when they are ready. The truth is, your training progress is a creative process and like all disciplines of creation, there is never absolute certainty in where you’re …

Build More Muscle and Strength With a Multi-Faceted Approach

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset by The Fit RebelLeave a Comment

Last week, I discussed how you can lose weight faster, and keep it off by using a multi-faceted approach.  This week, I’m going to show you how to share with you seven strategies you can use to build more muscle. Focusing on many things can make it a lot easier to build, and maintain your gains compared to if you …

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Lose Weight Faster and Keep it Off With a Multi-Faceted Approach

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset by The Fit RebelLeave a Comment

I highly recommend using a multi-faceted approach to weight loss if you’re looking to shed some body fat. While it’s not the most common approach, it does offer several big advantages that make it easier to not only lose more weight but to keep it off as well. What is a multi-faceted approach? A multi-faceted approach is where you combine …

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How to End Permission Eating w/ Catherine Taylor

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit RebelLeave a Comment

Permission eating is one of the most toxic elements in our dietary culture. It ultimately keeps you from being in control of your food choices while leaving you at the mercy of external influences like food, the scale, and expert opinions. The ironic thing is permission eating is one of the most common and even sought after strategies in the world …

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Which Muscle Group Helps You Look Your Best?

In Core & Abs Training, Leg Training, Methods & Success Mindset by The Fit RebelLeave a Comment

This week, I’m exploring which muscles help you look your best for the beach or the bedroom. In a world of functional and athletic training, working out for the sake of appearance is still important. Don’t let the nay-sayers say it’s vain or shallow to desire a good looking body. It’s perfectly understandable, and reasonable to want to look your …

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6 Common Misconceptions About Convict Conditioning

In Core & Abs Training, Leg Training, Methods & Success Mindset, Progressive Calisthenics, Pull Up & Biceps Training, Push up Training by The Fit RebelLeave a Comment

I’ve been reading and applying the lessons in Convict Conditioning for over 7 years now and I couldn’t be happier with the results. That’s why I continue to recommend it to anyone who’s interested in building muscle and strength through bodyweight training. Over the years, I’ve noticed a few common misconceptions about Convict Conditioning that pop up within our fitness culture. …

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Getting Wild With Monkii Bars Co-Founder Monkii Dan

In Uncategorized by The Fit RebelLeave a Comment

I recently had the privilege to sit down with Dan Vinson, (aka Monkii Dan)  who is the co-founder of monkii bars suspension trainers. In a world of me-too generic suspension systems, monkii bars are in a class all their own. The level of craftsmanship and detail that’s gone into these things is unprecedented. That’s why they are the only commercially available …

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Building Self Confidence for Fitness Success

In Methods & Success Mindset by The Fit RebelLeave a Comment

Building self-confidence is a crucial ingredient for fitness success. Whether you want to lose weight, build muscle or improve performance, a healthy belief in your ability to accomplish your goals will help you more than any supplement or program. But what if you’re lacking in the self-confidence and self-esteem department? Facing that sort of situation is kind of a catch-22 because …

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Overcoming Diet and Exercise Resistance

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Diet and exercise resistance can make achieving your fitness goals very difficult, if not impossible. It’s just like riding a bike with the brakes rubbing. It makes you work much harder while gaining little benefit. This week’s episode fo the R.D.P Podcast is all about the 3 biggest sources of resistance that can hold your potential in check. The first …

The Link Between Your Muscle and Health

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Muscle and health go together like peanut butter and chocolate. In many ways, it’s very hard to have much of one without the other. However, a recent comment on my YouTube channel got me thinking that the two may not always be linked. In some ways, the artificial pursuit of muscle could be even an unhealthy pursuit through the abusive use …

The Inherent Flaw of Dietary Restriction

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

Many healthy eating strategies make the mistake of basing their approach on dietary restriction. It doesn’t matter if it’s fasting, paleo, raw, low carb or based on the glycemic index. Almost all popular diets make the mistake of assuming that the best way to achieve a healthy diet is to restrict your food choices in some way. Some restrict what you can eat, …

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What You Need to Know About Unilateral Calisthenics

In Push up Training, Uncategorized by The Fit Rebel

Unilateral calisthenics training is when you use one side of your body is working differently or harder than the other side. The most common examples are archer push-ups, one arm pull-ups, lunges and single leg squats.     Sadly, unilateral calisthenics is still not very common which is a shame because they do wonders for helping you build muscle and strength. …

How Technical Erosion Effects Your Muscle Growth

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Technical erosion is the process when the quality of your technique breaks down as you train. It could be a shift in body position, a decrease in range of motion or even how you apply tension in your muscles. In either case, the quality of your technique is slowly eroding like a sandcastle in the surf. In some cases, this …

How to Finally Reach Your Fitness Goals in 2018

In Uncategorized by The Fit Rebel

2018 is the year you finally reach your fitness goals once and for all. Whether you want to burn fat, build muscle or improve performance, 2018 is your year. This isn’t some New Years motivational garbage either. This week’s podcast is all about the essential principles that will bring you the results you want. The more you satisfy these principles the …

7 Myths About Progression

In Uncategorized by The Fit Rebel

Progression is the essence of what makes your fitness habits effective for fat loss, building muscle and improving performance. If you want your body to change in any way, then progression should be the focus of everything you do. Simply put, you get the results you want when you progression your training and fitness habits. If you fail to progress your …

Training For Stength vs Building Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel

All forms of strength training are great for both building muscle and growing strength, Despite the similarities between the two goals, building muscle and improving strength (or any other aspect of performance) actually require different training methods. In this week’s podcast, I discuss some of the major differences between building muscle vs building strength as per Coach Paul Wades advice …

3 Things Every Effective Workout Must Have

In Methods & Success Mindset, Uncategorized by The Fit Rebel

An effective workout needs just 3 things to help you lose weight, build muscle and improve performance. Anyone can acquire all three with relative ease but very few ever do which is why most people fail to achieve the results they want from their workouts. In this week’s podcast I discuss each of these three things in detail. I also …

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What is the Best Muscle Building Routine?

In Uncategorized by The Fit Rebel

What is the best muscle building routine? Is it 5×5? Maybe it’s drop sets. What about volume training? According to some, it’s about going heavy or going home. Maybe you can build muscle from all of them. Maybe it’s not even about the routine at all. In this week’s podcast, I discuss the important elements of an effective muscle building routine …

Is Your Workout Effective or a Waste of Time?

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

I received a great question on the RDP  YouTube channel the other day asking “how do you know if your workout is effective?” This is a very important question because it calls for brutal honesty in understanding if your workout is really effective. Chances are if you can’t say for sure that your workout is effective it probably isn’t. If it …

Does Muscle Fatigue Really Make You Grow?

In Methods & Success Mindset, Progressive Calisthenics, Uncategorized by The Fit Rebel

The recent science seems to suggest that muscle fatigue is the primary stimulus for muscle growth. reputable sources like strongerbyscience.com and even Paul Wade’s C-Mass, point to muscle fatigue as the primary reason why a muscle grows. The evidence is compelling. It seems that as long as you bring a muscle to a high state of fatigue then it will grow …

Improve Your Physical Performance in Anything

In Methods & Success Mindset, Uncategorized by The Fit Rebel

  Your physical performance is the foundation of your workout. Whether you want to burn fat, build muscle or Just move better, your physical performance is the key to making those things happen. That’s why it’ important to strive for better performance even if you’re not a competitive athlete. This week’s podcast is all about how to train for better …

My 5 Best Diet Tips for Real Results

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

The internet is flooded with trivial and trendy diet tips that do little more than make for a good sound bite. Ideas like “don’t eat anything your grandparents wouldn’t eat” or “if it didn’t grow in the dirt or walk around don’t eat it. As catchy as these ideas are they don’t help much for turning the tide on obesity …

Top Fitness Myths in the Media

In Uncategorized by The Fit Rebel

Fitness myths abound and many of them are fueled by the media that’s all around us including the internet, TV, and magazines. Many of these myths are not created as a way to purposely scam or con you. Most of them are the by-product of years of subtle, almost subliminal, messages you’re told about how losing weight or getting in shape …

Do You Really Need a Workout Routine?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A workout routine is a staple in the diet and exercise world, but how important is it to the calisthenics athlete?  Do you even need a strict routine at all? Some folks claim you must have a routine and that doing random exercises will only produce random, and inconsistent results. Other’s seem to have a bit more of a freestyle …

Build Stability to Build Muscle and Strength

In Uncategorized by The Fit Rebel

Stability the gatekeeper to your strength and muscle building efforts. Simply put, the more stability you develop, the bigger and stronger you can become. On the other hand, a lack of stability will handicap your ability to build muscle and strength. Don’t think that building stability means standing on balance disks and doing crazy “functional” training exercises. All exercises require …

Switching from Weights to Calisthenics 4 Things You Need to Know

In Methods & Success Mindset, Uncategorized by The Fit Rebel

So for whatever reason, you may be thinking about making a switch from weights to calisthenics based workouts. Maybe you’re looking for something new, or perhaps life isn’t allowing you to get to the gym. Whatever the reason, the pull-up bar is calling your name and the barbell feels like it’s less appealing each week. Despite the allure of not needing …

How Stress Makes You Fat and What To Do About it

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Stress and fat are best friends. Where you find one, you usually find the other. This is why many of the best weight loss strategies are just as much about controlling stress as they are about controlling fat. The link between stress and fat Both mental and physical stress can influence how your body functions which in turn can alter …

Understanding the Source of Fitness Stress

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Dogmas are the biggest source of fitness stress. They restrict your ability to make the best diet and exercise choices for your body and lifestyle. In other words, they prevent you from doing what’s best for you while forcing you to adhere to rules that place stress on your body, mind, and lifestyle. Like with all things in life, overcoming …

The Myth of the Muscle Building Rep Range

In Methods & Success Mindset, Uncategorized by The Fit Rebel

The muscle building rep range is hallowed ground for anyone looking to get jacked. If you want to get bigger that coveted 8-12 reps is home base for your workouts. Heaven knows I’ve spent most of my time there, and the results have been great. Lately, I’ve been putting some pieces together and it’s making me question if the existence of …

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Exploring Freestyle Workouts w/ Adrienne Harvey

In DIY Fitness Equipment & Reviews, Playground Workouts, Uncategorized by The Fit Rebel

Freestyle workouts can help you break out of workouts that feel like a soul sucking dead end job. It’s easy to forget that working out is supposed to be fun and an enjoyable part of a healthy lifestyle. Adding a little playfulness and creativity can breathe new life into any stale routine. Freestyle workouts are a great example of how …

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Use Peak Set Training to Know How Many Sets You Should Do

In Methods & Success Mindset, Playground Workouts, Uncategorized by The Fit Rebel

There’s a lot of debate regarding how many sets you should do to build muscle. On one hand, you have examples like Mike Metzer and Dorian Yates who endorse using only one or two work sets. On the other, you have guys like Arnold who embrace volume training and grind out many sets. Science and empirical evidence have shown that both …

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How to Use Peak Set Training for Optimal Workouts

In Uncategorized by The Fit Rebel

This week’s topic is something I like to call peak set training. The benefits include improved recovery, less stress on your joints decreased nervous system fatigue and ultimately, more muscle growth. Sound good? Then let’s get started. How does peak set training work? Phase 1: Warm up sets Peak set training uses the natural bell curve that occurs when you …

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3 Body Weight Training Lessons I Wish I Learned Years Ago

In Uncategorized by The Fit Rebel

I’ve learned a lot of things about body weight training over the years, some of which I wish I knew a long time ago. If I knew even half of what I know now, I would have gained a lot more muscle and strength without enduring so much stress. The good news is that I know these things now, and …

How Chronic Fitness Stress Kills Your Progress

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Fitness stress is the #1 enemy in your quest to build muscle, burn fat and improve performance. It erodes emotional motivation while beating up your body. Almost every challenge you face in fitness is due to stressful diet and exercise habits. Wait, isn’t some fitness stress necessary for progress?   Yes, some types of fitness stress are important. You won’t …

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Everything You Think You Know About Food Addiction is Wrong

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

Food addiction is a scary topic. There are messages all over the internet telling people they are addicted to sugar, carbs, and processed foods. Doomsday tales are everywhere about how evil food companies are engineering their food to get you hooked for life. What can you possibly do when sugar stimulates your brain just like cocaine? Well, for one, there’s …

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Should You Always Train To Your Limit?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Physical change requires hard work, but do you always need to train to your limit in each workout? I always believed the body only changed when you pushed it right to the edge of what it can do. Holding back, even a little bit, would fail to stimulate any change. This sentiment has been echoed in internet memes and social media …

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Do You Need to Eat After a Workout?

In Uncategorized by The Fit Rebel

Do You need to eat after your workout? The knee-jerk answer is “of course you need to eat after a workout! If you don’t you might seriously handicap your ability to recover!” You may not need to eat anything at all. The first reason is that your workout may not be a very big influence on your daily calorie and …

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Circuit Training for Muscle and Strength

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Circuit training is very popular these days and for good reason. It’s very efficient which makes it easier to fit into a busy schedule plus it provides a variety of benefits including strength, endurance, and mental stamina. But what if you want to focus on building muscle and strength? While circuit training can build those qualities, it usually isn’t done in a …

How to Change Your Fitness Set Points

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Fitness set points can seem pretty scary. The idea that your fitness destiny is predetermined by your genetics threatens the promise of making positive changes. What’s the point of even trying to lose weight or build muscle when your own body will default to the same set point? While there is some debate over whether such set points exist, it’s hard …

How to Achieve Infinite Calisthenics Progress

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Calisthenics progress is often perceived as something that’s very limited. Even well-educated fitness experts will claim that, while calisthenics is a sound training method, it can only take you so far. This perception is one of the reasons why many people don’t want to devote their time and energy to calisthenics. Why invest yourself in a limited system? The reality …

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The Cure for Long Workouts

In Methods & Success Mindset by The Fit Rebel

Is your workout swollen and bloated? Is it growing painful to fit into your busy schedule? Well, I have the cure for your long workouts right here my friend. Like a long shower or meal with family, long workouts are great for an occasional luxury but stressful when they are a necessity. In our busy modern world, it’s difficult to …

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Are Popular Diet Rules Holding You Back?

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

Popular diet rules are everywhere in our fitness culture. They are the talk of celebrities, news media and fitness enthusiasts alike. Most of these rules are pretty simple and can be very helpful. Examples include not eating processed foods and eating organic or grass fed beef. Even avoiding sugar can seem straightforward, but there can be a potential downside to them. …

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Is Your Healthy Lifestyle too Stressful?

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

The Red Delta Project was created from the belief that a healthy lifestyle should improve your quality of life rather than compromise it. Unfortunately, the common belief is that you must adopt stressful diet and exercise habits to get in shape. There are a lot of memes out there portraying the idea that you’re supposed to suffer for your results. it’s …

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5 Fitness Beliefs Holding You back

In Methods & Success Mindset by The Fit Rebel

Your fitness beliefs hold the key to your success as I explained in last week’s podcast.  Some beliefs lurk in your subconscious sabotaging your fitness at every turn without you even knowing it. They can handicap your weight loss, muscle building, and performance regardless of how your diet or exercise plans. While you may be able to temporarily achieve some success, your deeply held beliefs …

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The Unstoppable Power of Fitness Beliefs

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Your fitness beliefs make or break your success in everything from weight loss to building muscle. Even though the Henry Ford Quote about “whether you think you can or can’t your right” is becoming a bit old hat, it’s absolutely true. Your success hinges more on what you believe than what you may know. In this information age, we’re told the key …

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Improve Your Leg Raises w/ Supportive Tension

In Uncategorized by The Fit Rebel

Leg Raises are becoming the gold standard for my core and abdominal training. The more I learn about them the stronger my abs get. Recently, I’ve been playing with adding a lot more tension in my arms and upper back while doing them from a hanging position. While the muscles in my back don’t lift my legs, they do play …

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Calorie Balance vs Calorie Counting for Weight Loss

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Uncategorized by The Fit Rebel

The debate over calorie balance is a common example of how many people mistake a principle of fitness for a fitness method. Those who argue against calorie balance point out that counting calories or severe calorie restriction do not work very well. I agree that calorie counting and calorie restriction are not very good methods for long-term weight loss. However, …

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Maxick’s Muscle Building Wisdom

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Maxick’s book, Muscle Control, is filled with muscle building wisdom. In it, he makes a strong case for improving muscle control to enhance the effectiveness of exercise. One of the biggest points he mentions is the importance of focusing on using your muscle as opposed to just getting the work done. Maxick spent time working in manual labor and he observed how many …

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The Simple Truth About Abs

In Core & Abs Training, Uncategorized by The Fit Rebel

Building up your abs and core strength isn’t very complicated yet a lot of experts seem hell bent to make it seem like it is. Each year there are new books, products, and gadgets that turn a simple process into a complicated mess. Some of these myths are half-truths that have been warped by time and bro-science. The old adage …

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The Truth About Deep Squats & Knee Pain

In Leg Training, Uncategorized by The Fit Rebel

I know, I’ve heard it before too. The notion that deep squats cause too much stress on the knees and that you shouldn’t bend your knees more than 90 degrees. It’s well-intended advice, and might even help, but is there more to the story? Are deep squats and lunges really bad, or are they only bad in certain circumstances? More …

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How to Improve Muscle Tension in Your Lats

In Uncategorized by The Fit Rebel

Your muscle building potential depends largely on how well you can direct tension through your muscles. If your mind-muscle connection isn’t strong you’ll struggle to make progress regardless of how you train or what equipment you use. The good news is improving your muscle tension skills will improve your results even if your routine isn’t perfect or you’re using old equipment. In this …

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How to Find Reliable Fitness Information

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Despite having more diet and exercise information than you’ll need in 10 lifetimes, it can be pretty hard to find reliable fitness information on the internet. Even simple questions like how much protein you should consume or the difference between split and full body routines can lead you down an endless rabbit hole of debate. How are you supposed to comb …

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Do You Need Sore Muscles to Make Gains?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Nothing beats waking up and feeling a little stiff and sore from your workout. It lets you know that you really pushed yourself and maybe even stimulated some muscle growth. As satisfying as a little DOMS (delayed onset muscle soreness) is, it can be quite elusive. You can crush a workout and not feel a thing the next day. Other …

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How to Build Strength & Muscle in the Same Workout

In Methods & Success Mindset by The Fit Rebel

  Your strength and muscle size are closely correlated to one another, but you improve each through slightly different means. Strength is more about how many motor units, and thus muscle fibers, you’re contracting during a unit of time. Muscle size is caused more by how much of the chemical energy you use in the muscle fibers themselves. This causes you …

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How Much Protein Do You Really Need?

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

There’s far too much confusion and debate out there regarding protein consumption. It’s so easy to feel lost when trying to figure out how much protein you should eat to build muscle or lose weight. Looking for numbers doesn’t usually help because one expert’s answer is another experts criticism. It’s almost impossible to find solid answers these days. That’s why …

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The Freedom of Exploratory Progression

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Most calisthenics methods use a method of progression that’s like those old-school video games that progress from point A to point B. They work in levels with the idea that you ascend in a number of steps.   It’s a good method, but it sometimes forces you to fit a square peg into a round hole. progression requires improving many skills …

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The Root of a Healthy Diet

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

The source of a healthy diet goes much deeper than what you eat. While what’s on your plate is important, what’s most important to why that food is on your plate, to begin with. Your food choices depend less on what the latest research says about nutrition and more about the emotions you literally bringing to the table. A cookie is …

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How to Make Junk food Healthy

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

Junk food doesn’t automatically have to be unhealthy. A certain food isn’t always bad for you just because it falls on the wrong side of some experts black and white dietary dogma. It is most certainly possible to include supposed junk food in your diet, and be better off for it. A lot of the potential benefit of a food depends not …

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My Quick Ab and Core Workout

In Core & Abs Training, Uncategorized by The Fit Rebel

You don’t need a long abdominal workout to get great results. You don’t even need a lot of exercises done for countless reps either. All you need is one, maybe two, exercise that you do for a few super hard sets. Take my latest core workout for example. It only uses one primary exercise (leg raises) for a few hard sets followed …

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Harder Pullups Without Weight

In Pull Up & Biceps Training, Uncategorized by The Fit Rebel

There are many ways you can increase the resistance of your pull-ups. You can add extra weight to your body with weight vests or a dip belt. You can also progress your technique as explained in Convict Conditioning. Both of these methods are effective, but they also each have a drawback. Adding weight to your body can place more stress …

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2 Muscle Building Rep Strategies

In Uncategorized by The Fit Rebel

Building muscle goes far beyond how many sets and reps you do. It’s not always about the numbers on a spreadsheet, but what the reps are doing to your muscles. You can do the same number of reps and sets, yet cause different levels of muscle stimulation. Take for example the following strategies: One involves going all out and pushing …

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Are Dead Hang Pull Ups Good or Bad?

In Pull Up & Biceps Training, Uncategorized by The Fit Rebel

Dead hang pull ups are a point of debate in the world of progressive calisthenics. Some people say they are great and make pull ups harder and more effective. Other’s say they are bad for the joints and might even make pull ups less effective. As usual, the truth is somewhere in between. There are pros and cons to doing dead …

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Is There a Perfect Workout Routine?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

I’ve never been a big follower of following a specific workout routine. You won’t find me staying up at night researching the latest science on what ingredients go into a great workout routine. I’ve always taken a much more liberal approach towards workout structure. Sometimes, I’ve been a little too carefree and my workouts have lacked the structure to produce …

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Why Diets Always Work

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

Despite the plethora of diets that spring up every year, many nutrition, weight loss and fitness experts claim that diets don’t work. It’s a popular claim, but it’s just not true. Every diet has worked perfectly well for every single person who’s used it. It’s true. I challenge you to find any example when any diet has ever failed anyone. …

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Is Sitting Destroying Your Knees?

In Leg Training, Uncategorized by The Fit Rebel

Sitting just may be creating the modern plague of something called neuromuscular amnesia. In simple terms, when you don’t make a habit of putting tension through a muscle, your mind starts to “forget” how to use it. Then, when you do need to use it, in an exercise or activity, you can’t use it as nature intended. The result is …

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The Table of Progressive Elements

In DIY Fitness Equipment & Reviews, Uncategorized by The Fit Rebel

One of my goals in writing book 2 of the Red Delta Project (check out book 1 here) is to make progressive bodyweight training simpler and easier to understand. Currently, there are many techniques and countless variations of each. It can seem next to impossible to understand how they all fit together, let alone how to apply them. This is why …

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Staying Fit & Sane During the Holidays

In Uncategorized by The Fit Rebel

It’s that time of year again! It’s time to trim and decorate, not to mention slack off and over indulge. Or at least that’s the general consensus among folks this time of year. But what do you do when you’re a fitness minded individual? The holiday season can create a tug of war between enjoying the holiday season and staying in shape. …

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Advance Your Calisthenics w/ Leverage

In Uncategorized by The Fit Rebel

Leverage is one of the most powerful ways you can advance your bodyweight training. It can instantly load very high amounts of resistance on your muscles while keeping joint stress to a minimum. The best thing about using leverage is you can adjust the tension on the fly. You don’t need to stop a set or adjust equipment to change your …

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The Trap of Over Qualifying Exercise

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Over qualifying exercise is one of the biggest reasons why you may be struggling to get the results you want and it’s easy to fall into this trap. At first, you learn about the “best exercises” to reach your goals. Then a buddy tells you about the “optimal rep range for muscle growth.” Then the pro body builder in the …

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Advanced Centerline Calisthenics

In Uncategorized by The Fit Rebel

The centerline of your body holds the key to building muscle, blinding performance and even fat loss. Examples of the potential of the centerline have been a secret performance enhancer for centuries. Ancient forms fo martial arts, dance and even manual labor have long used the centerline as a guiding principle for power and control. Using your centerline involves more …

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How Much Muscle Can You Build?

In Methods & Success Mindset, Uncategorized by The Fit Rebel

  Muscle building potential can vary greatly from one person to the next. Some people can build a lot of muscle fairly easily. Other’s are going to have a hard time putting on just a little bit. So the big question is, how much can you hope to gain?  More importantly, how much can you also hope to maintain? Also, …

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Advance Your Bodyweight Training w/ ROM

In Uncategorized by The Fit Rebel

You can improve performance, burn fat and build muscle by increasing the range of motion (ROM) in your bodyweight training.  Even adding as little as half and inch can make a large difference. Increasing your range of motion can improve performance goes beyond flexibility. The old time strength athletes used to talk about “subtle strength” which is not only processing …

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Advancing Bodyweight Training w/ Time

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Time is a crucial element in the progression of your bodyweight training. You can use it to burn fat, improve performance and burn fat. Check out these simple ways you can change the time you train to influence the 3 key principles of exercise science. #1 Progressing S.A.I.D for better skill and performance Learning skills and being able to perform …

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The 4 Big Flaws in Every Diet

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

These days dieting dogmas are almost a religion. Some of them even originate from religious practices.  Diet evangelists preach the virtues of their dietary methods on the internet and in books. They promise salvation from obesity, poor health, and even your own sinful desires. Even though various diets come and go, they are all based on the same basic premise. …

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3 Push Up Progressions to Build Muscle

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Book 1 of the Red Delta Project is now available so now I’m working on book 2! In this book, I’ll be detailing how you can build muscle, strength and burn fat through bodyweight training. The key to doing this is to use what I call the table of progressive elements. These elements work just like weight plates on a barbell …

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Build Muscle With Your Mind

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A lot of people who go looking to build muscle and strength never find the results they want. Much of the reason is that they are looking in the wrong places.   We’re told that the key to getting bigger and stronger is in the latest routine or the best equipment. Maybe the key is in the diet or the …

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Lessons from The History of Dieting

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

Dieting is a discipline that people have used for hundreds of years. Dietary dogmas have existed ever since people have cared how they looked in their clothes. In the book, Calories and Corsets a History of Dieting over 2,000 Years, Louise Foxcroft takes the reader through the fads and trends over the years. While the information in the book is great, I …

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How to Avoid Common Fitness Traps

In Uncategorized by The Fit Rebel

Traps and snares abound in diet and exercise. These traps lure you into their jaws with promises of results and security, only to snap shut and limit your potential. One of the most common traps is the cardio trap where you find yourself eating a lot because you workout, and you workout because you eat a lot. This creates a …

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The Source of Muscular Change

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A lot of experts will tell you that the key to building muscle and strength is in having the right routine, doing more reps or adding more weight. While these things are certainly important, they are not the root cause that is in charge of your muscle training. Things like reps, and the equipment you use are influences towards the …

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Why Build a Bodyweight Home Gym?

In Uncategorized by The Fit Rebel

One of the biggest advantages of progressive bodyweight training is you don’t need to join a gym or buy any fancy equipment. You also have the freedom to train anywhere at any time. So why on earth would you want to invest in building a ? Wouldn’t that just negate the freedom of bodyweight training? While the freedom to train anywhere …

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Bodyweight Master Review

In DIY Fitness Equipment & Reviews, Uncategorized by The Fit Rebel

Many people don’t know this, but long before I was a trainer and fitness blogger, I worked for 11 years in the fitness equipment industry. Maybe worked isn’t the right word, as I was absolutely obsessed with finding the best home gym equipment money could buy. I even got rid of my bed and slept on the floor, so I …

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Nutrition is only 25% of a Healthy Diet

In Diet-Free Healthy Eating / Fat Loss/ Nutrition by The Fit Rebel

When it comes to Healthy Eating, good nutrition is important, but it’s not everything. Not by a long shot actually. As I explain in my book, Fitness Independence, a healthy diet focuses on satisfying 4 primal appetites. Each of these appetites is equally vital to your health and well-being. Nutrition is one of these appetites, but it’s only one. This means …

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Do Weighted Calisthenics The Smart Way

In Uncategorized by The Fit Rebel

Weighted or loaded calisthenics seems simple enough. You just take a classic bodyweight exercise and add some weight to your body to increase the resistance. It seems like a great way to build muscle and strength, but it’s fraught with risk. Part of the reason for this risk is weighted bodyweight training can jeopardize your technical convergence. This is the unique way …

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Why You Should Build a Custom Routine

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Methods & Success Mindset, Uncategorized by The Fit Rebel

Fail to plan and plan to fail. That’s what they say, and for good reason. You’re not going to get very far without a well thought out diet or exercise plan. Unfortunately, many good plans turn into a rigid dogmatic approach to how you should “eat right” and exercise.  While any plan is better than no plan, super strict approaches …

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DIY Ultra Portable Suspension Trainer

In DIY Fitness Equipment & Reviews, Suspension Training, Uncategorized by The Fit Rebel

This suspension trainer is the latest invention to come from the R.D.P Calisthenics Equipment Development Program. A.k.a, by tinkering around in my basement. This new suspension trainer is called the Bowline Trainer because it only uses the bowline knot in its construction. It’s designed to be ultra lightweight, portable and versatile. Unlike the Pruisk Trainer, it lacks the ability to make …