Perfecting the Pistol Squat w/ Al Kavadlo

In Uncategorized by Matt

Al Kavadlo’s newest book, Perfecting the Pistol Squat, is the manual on single leg squats we so desperately need. The pistol squat is one of the ultimate calisthenics leg exercises. However, but far too many manuals only pay it a fraction of the attention necessary to fully teach it. Join me as Al and I talk about his new book, …

The Biggest Fitness Faux Pas: Ignoring What You Do Outside The Gym

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Healthy Living, Uncategorized by Matt

Image courtesy of Pixabay CC0 License When starting a new health kick, the hour spent inside the gym is where you will make the most obvious changes. However, assuming that winning habits inside the gym are enough to yield the results you crave is naive. Very naive. If you are serious about healthy living and transforming your health and happiness, …

Everything You Know About Fitness Is Wrong Part 2

In Uncategorized by Matt

In this week’s episode, I explore how may popular diet and exercise methods are based on factually true, yet relatively minor mechanical processes. Common examples include the role insulin plays in fat storage, how muscle mass can influence your metabolism, or how the E.P.O.C (or afterburner effect) can make you continue to burn calories after a workout. These mechanical processes …

Everything You Know About Fitness is Wrong

In Uncategorized by Matt

Some of the most common, foundational approaches to diet and exercise can seem sound in theory, but can make you miss the mark in application. A perfect example of this is what I call the formulaic approach to diet and exercise. This is when you do everything by the numbers, believing you can hack some sort of code and find …

Essential Principles Every Effective Workout Must Have

In Uncategorized by Matt

When it comes to creating an effective workout, you can consider a million variations. There’s reps, sets, range of motion, equipment, the list goes on. But most of that stuff is just superficial details that more often than not, isn’t as important as we often think. Every effective workout, for any goal, from building muscle to improving performance boils down …

Why I Gave Up On Minimalistic Approaches to Fitness

In Uncategorized by Matt

I used to be a minimalist, both in fitness and in life. I was one of those “less is more” types who always sought ways to do more with an ever decreasing amount of time, money and resources. Ironically, this time of COVID-19, where many people are cutting back, has taught me that the minimalistic approach isn’t what I really …

Simplifying Strength Training w/ Chain Training

In Uncategorized by Matt

I created the Chain Training approach to strength training to make programing and organizing you workouts a lot simpler and easier to manage. It’s been several years since it’s inception and it’s had a profound effect on every workout I do, as well as the workouts for my clients. This week’s episode is the latest information and tips on how …

How to Escape the Confusion of Diet & Exercise Debates

In Uncategorized by Matt

Debates abound in our fitness culture. Paleo vs vegan. Lifting to failure vs saving a few reps in the tank. Fasting vs frequent meals. HIIT vs long slow distance cardio. There’s never an end to the parade of experts telling you that one side is best while the other is the worst, even though you get that message on both …

Are Exercise Classes More Effective Than Solo Workouts?

In Uncategorized by Matt

Everybody has their own way of working out; some people like to put their headphones on, shut the world out, and push themselves to the limit, while other people prefer working out with friends or in an exercise class. But is it better to work out alone or with other people?  Image From Pexels CCO License In the end, it …

How to Break Out of the Diet and Exercise Rat Race

In Uncategorized by Matt

The modern rat race doesn’t just involve slaving away in a job you dislike while living paycheck to paycheck. It also involves struggling to stick to impossible diet and exercise habits while feeling like you can’t get ahead no matter how hard you work. Getting caught in the fitness rat race is no fun. On one hand you’re working as …

Calisthenics Periodization for Beginners

In Uncategorized by Matt

Periodization is great for calisthenics, and can really help you reach higher levels of performance once you’re past the honeymoon period of your training career. It’s easy to get lost in the weeds when looking into how to make periodization work which is why I’m making it really simple and easy to understand in this week’s episode of the Red …

Intuitive Training for Beginners

In Uncategorized by Matt

Intuitive training (or adaptive training as I’m starting to call it) is something I’ve been practicing for several months now to great success. It allows you to have a much more flexible approach to working out so your workouts fit your daily circumstances. Benefits include less stress on mind, body and lifestyle, plus a much more consistent ability to experience …

Never Have a Boring Workout Ever Again

In Uncategorized by Matt

Workout boredom is a serious issue. It can compromise your consistency, focus and all around intensity thus jeopardizing your results. In this week’s Podcast I share how I keep the flame of interest alive even with so-called “boring” workout routines that focus on the basics. Q&A Time stamp questions: What is your diet like: 16:16 What time of day is …

How to Overcome Perfectionism and Other Toxic Fitness Beliefs

In Uncategorized by Matt

Perfectionism and self-depreciation are just a few of the toxic limiting beliefs that plague our fitness culture. Most of these beliefs stem from low self-esteem which I covered in last week’s episode, and they can lead to self sabotage while robbing you of control of your health and fitness. In this episode I tackle these toxic beliefs and then follow …

How to Boost Your Self-Esteem to Boost Your Gains

In Uncategorized by Matt

Few things will determine your fitness destiny like your self-esteem. in some ways, your self-esteem may have more of a say in your ultimate success than you genetics. This is due to the fact that your overall results, for building muscle, weight loss, and even sports performance, come from the subliminal choices you make every day. Most of these key …

View Post

Less Pain, More Gain w/ Mindful Mover’s Philip Chubbs

In Uncategorized by Matt

Few people understand how to build muscle with less pain and strain than Philip Chubb. His natural and efficient approach to training is a breath of fresh air to anyone who’s feeling burned out and tired of the whole workout rat race. I sit down with Philip to talk about his unique strategies and how you can unlock more of …

The Other 5 Commandments for Building Muscle With Calisthenics

In Uncategorized by Matt

Building muscle with calisthenics is just like building it with any other method like using weight machines or free weights. The fundamental principles are the same. So let’s not get lost in the noise and confusion and get down to the brass tacks of what’s really important for building muscle, either with calisthenics or otherwise. in this episode, we explore …

Deceptive Lies The Fitness Media Is Telling You Every Day

In Uncategorized by Matt

One of the big paradoxes of our modern fitness culture, is that we have far more information on diet and exercise, yet we’re still struggling to get in shape. While the internet has allowed us to be surrounded by fitness advice 24/7, it’s important to understand that the majority of this information isn’t based on science, but instead advertising. Just …

What Makes a Good Muscle and Strength Building Routine?

In Uncategorized by Matt

In last week’s podcast, I shared the qualities of what makes an exercise effective for building muscle and strength. In this week’s episode we’ll look into how to apply those exercises into a basic format routine to build muscle and strength. And as always, I will be taking your live Q&A questions on calisthenics, diet, and lifestyle. Enjoy!

How to Win Amidst Toxic Criticism in Fitness

In Uncategorized by Matt

Few things can be more detrimental to your results than toxic criticism. Weither it’s coming from other people, or your own inner thoughts, negative emotional feedback can lead to years of self sabotage and frustration. It’s easy to think that the best way to approach toxic criticism is to be more positive or to just ignore the nay-sayers but we …

How to Use Drop Sets in Calisthenics

In Uncategorized by Matt

Guest post by Vladimiros Bussi of workoutclarity.com Drop-sets are a very common training technique, mainly used for hypertrophy. The way drop-sets work in the traditional weight lifting world is by starting with a heavyweight load and once failure is reached, you immediately reduce the weight down to 20-30% and continue with the set until you reach failure again. This technique …

Why Your Emotional Alignment Will Make or Break Your Diet and Workout Program

In Diet-Free Healthy Eating / Fat Loss/ Nutrition, Uncategorized, Workout Tips by Matt

When it comes to losing weight or building muscle, what you do is incredibly important. Also, what you learn and know is important as well. However, what you know and what you do is NOTHING compared to how you feel about your training. How you emotionally feel about every aspect of your fitness habits is the simple most important influence …

View Post

Muscle and Strength Building Advantages of Overcoming Isometrics

In Isometric Training, Progressive Calisthenics, Uncategorized, Workout Tips by Matt

At first glance, overcoming isometrics may not seem like a very effective method for helping you build muscle and strength. You’re not moving, you’re not working against a quantifiable level of resistance, and you’re not even counting reps. It seems like isometric training may be lacking all of the necessary components of an effective strength program, so how can it …

View Post

A Beginners Guide to Micro Dieting

In Uncategorized by Matt

Micro workouts are great for saving time and effort while still getting in an effective workout. As great as that sounds, what about micro-dieting? After all, a lot of our time and effort isn’t spent exercising but rather trying to eat right and stay lean. Well, I’ve gotcha covered because there is such a thing as a micro dieting strategy. …

View Post

Your Guide to Flexible and Effective intuitive Training

In Uncategorized by Matt

Intuitive or freestyle training is when you exercise according to how you feel and the condition of your body as opposed to following a strict routine. It can give you a greater opportunity to create a stimulus for change since you’re potentially working your body when it’s as fresh and motivated as possible. Check out this week’s episode of the …

View Post

Micro Workout Strategies for Fat Loss and Weight Control

In Uncategorized by Matt

Can a short workout really help you burn a lot of fat and help you control your weight? Well, maybe, but I propose a much more practical and effective strategy when trying to burn calories through exercise. Something that can be far more rewarding, useful, and potent in the pursuit of fat loss. Check out this week’s episode of the …

View Post

I Answer Your Top Ab Training Questions

In Uncategorized by Matt

Few topics inspire more questions and stir up more confusion than ab training. Ironically, this is also one of the simplest, and easiest areas of the body to train, but you wouldn’t think so with all of the distracting information in our fitness culture. So let’s cut through the hype and false promises and get down to the real deal …

View Post

Home Calisthenics Tips and Motivation With Jake of JG Calisthenics

In Uncategorized by Matt

Few people in the fitness and calisthenics industry can come even close to the honesty and integrity that Jake brings to the table. Like many other’s Jake has had his ups and downs in fitness, and has overcome them with practical and applicable strategies. I recently had the privilidge to chat with Jake and pick his brain on the keys …

View Post

I Answer Your Best Calisthenics Squat Workout Questions

In Uncategorized by Matt

I receive a ton of great questions regarding building strong legs with bodyweight training. That’s why I decieded to address some of the best one’s in this week’s episode of the RDP podcast. The topics I cover include: Why don’t I feel my glutes working? 0:32 How do I improve balance and stability 2:49 Can I really build stronger legs …

View Post

I Answer Your Best Pull-Up Workout Questions

In Uncategorized by Matt

Pull-ups are one of the best exercises you can do for building bigger and stronger back and biceps muscles. Even iron-obsessed gym-rats make them a regular staple in their training routing. Despite their simplicity, (just grab on and pull) I get a lot of questions about the ultimate exercise for the back and biceps. That’s why I took the time …

View Post

Answering 5 Popular Push-Up Questions

In Uncategorized by Matt

I get a lot of questions on the topic of calisthenics, and especially about push-ups. So I decided to answer 5 of the most popular push-up questions in this week’s edition of the Red Delta Project Podcast. You can also find the time stamps below for each question if you want to skip ahead to a question that interests you. …

View Post

Fitness in a Post-COVID-19 World w/ Al Painter

In Uncategorized by Matt

It’s no secret that COVID-19 has going to send ripples of influencial change throughout our lives for some time to come. Everything from how we shop to travel will be different for potentially years to come. These imminent changes got me thinking about how our fitness culture will be impacted and how even mainstream fitness habits will be forever different. …

View Post

How to Build More Muscle and Strength With Calisthenics

In Uncategorized by Matt

Yes! You can build more muscle and strength with calisthenics than you may now currently believe. Some people find it hard to think they can build even a modest amount of muscle and strength with nothing more than your body weight, but it is possible. You may even find it’s easier to do so and might find yourself getting bigger …

View Post

Disaster-Proof Your Health and Fitness With These 3 Strategies

In Uncategorized by Matt

The world may be going crazy right now, but you still need to take care of your health and fitness habits. Right now, a lot of people are getting caught on their heels as gyms close and panic buying are restricting your options in the supermarket. This whole COVID-19 thing is showing us not only how fragile our healthcare and …

3 Super Fitness Strategies For Results That Last

In Uncategorized by Matt

The unfortunate reality is that weight loss and muscle building success is the exception rather than the norm in our fitness culture. Most people who set out to make big changes in their body fail to achieve what they want. Even those who manage to stick to their diet and exercise plans struggle to get very far. The good news …

View Post

Can Micro Workout Build Muscle and Burn Fat?

In Uncategorized by Matt

Micro workouts are quick training sessions that are super fast and convenient. That sounds great from an efficiency standpoint but how effective are short workouts for building muscle or burning fat? The answer is, more effective than you might think. In some ways, maybe even more effective than much longer workouts that leave you feeling drained and beat up. To …

View Post

How to Burn Fat While Preserving Muscle w/ Adorian Moldovan

In Uncategorized by Matt

Adorian Moldovan is the founder of the Old School Calisthenics Website and YouTube channel. His traditional approaches to high-volume training for building muscle are a no-frills approach that will help you discover new levels of growth and potential. Adorian recently dropped quite a bit of weight through his newfound hobby of trail running. What’s most important is he not only …

View Post

Talking About GMB’s New Eating Skills Program w/ Josh Hillis

In Uncategorized by Matt

GMB, (Gold Medal Bodies) has long been an industry leader when it comes to learning life-enhancing physical skills like crawling, ring work, and handstands. Now, they are branching out into the world of helping folks escape the stressful dead-end path of diets through their Eating Skills Program. I recently sat down with the creator of the program, Josh Hillis to …

View Post

How to Quickly Build Up Any Stubborn Muscle

In Uncategorized by Matt

A stubborn muscle group can be a frustrating thing to deal with, but there is hope. It’s not some funky new exercise or workout plan that will make your muscles grow but something a lot more fundamental called neural drive. Check out the podcast below to learn more about what neural drive is and how you can quickly use it …

View Post

Practical Holiday Tips That Actual Work

In Uncategorized by Matt

The holiday season is upon us and it’s in full swing with all of its temptations and tasty treats that can create a minefield of challenges for the health-conscious. You could vow to be vigilant and stick to your plans like glue, but honestly, how practical is that? What good is trying to stick to a plan that either makes …

View Post

2 Never Fail Diet and Exercise Strategies

In Uncategorized by Matt

Most diet and exercise strategies look good on paper and even work well for a short period of time, but they don’t pan out in the long term. One of the biggest reasons is because they are far too strict and rigid. Trying to be super strict in your workout strategies and diet means you’re only going to be successful …

View Post

3 Isometric Workout Myths I Fell For

In Uncategorized by Matt

I used to be very skeptical when it came to isometric training, especially overcoming isometrics like pulling a chain apart. Over the past few weeks, I’ve learned just how mistaken I was about this old-school training method. Today I want to share with you three of the biggest myths I used to believe about isometric training. #1 Isometrics aren’t very …

View Post

How Focusing on Stimulation Rather Than Fatigue Saves Your Workout

In Uncategorized by Matt

The phrase stimulate don’t annihilate is a simple idea, but it can literally mean the difference between workouts that end in success or disaster. Simply put, focusing on creating a stimulus in your workout means you’re training to progress something in an intelligent way. You have a mission to improve the quality of your training and make it more effective. …

View Post

Going to the School of Calisthenics with Tim and Jacko

In Uncategorized by Matt

Tim and Jacko of School of Calisthenics.com stopped by the proverbial R.D.P office the other day to go over some of the finer points of training for both the beginner and advanced calisthenics athlete. Both Tim and Jacko are both highly regarded calisthenics strength coaches and bring a very real and practical approach to the table. Be sure to check …

View Post

Using Mind Muscle Connection and TUT For Faster Progress

In Uncategorized by Matt

Few things are more important than using your mind-muscle connection to progression your time under tension. This is especially the case if you want to build muscle and strength. In fact, your mind-muscle connection and time under tension are responsible for most of your muscle and strength progress. Simply put, improving your MMC and TUT will get you results regardless …

View Post

Can Protein Make You Fat?

In Uncategorized by Matt

Can protein make you fat? Can Endurance Athletes build muscle? Is the mind-muscle connection important as you get older? I answer these key questions and unearth some knowledge gems in this week’s episode of the R.D.P Podcast.

View Post

Solving the Mystery of Fitness

In Uncategorized by Matt

I used to believe that getting in shape was a simple and straight forward affair. You just eat the right foods and do the right exercises and presto! You can make your health and fitness dreams come true. It’s a nice idea, but it doesn’t mix well with reality. The truth is, lots of people do “everything right” and still …

View Post

How to Use Diet and Exercise to Be Happier Every Day

In Uncategorized by Matt

Healthy habits are supposed to make you feel great and improve your quality of life. Not just physically, but mentally and emotionally as well.  So why are so many people struggling to be “motivated” to get in shape? Why are so many diets and workout programs compromising people’s quality fo life rather than improving it?  The most basic answer comes …

View Post

How to Handle Subliminal Emotional Eating w/ Catherine Taylor

In Uncategorized by Matt

They say diet is one of the most important influences toward your weight and fitness goals. So if that’s the case, then what’s one of the most important influences in your diet? Is it carbs and macronutrient ratios? Is it “eating right” or always “eating clean?” What about meal timing and Intermittent Fasting? All of that stuff is fine, but …

View Post

The Stress-Free Healthy Eating Manifesto

In Uncategorized by Matt

Stress is the ultimate obstacle to a healthy diet. The more stress your mind and body are forced to endure the less healthy your diet is. Bear in mind, there’s always some degree of stress with any disciplined approach in life. This is especially the case if you’re looking to make some drastic changes to your daily habits. However, short-term …

View Post

My Top Tips for Fast and Sustainable Weight Loss

In Uncategorized by Matt

Weight loss can happen relatively fast or slow depending on how you go about it. Essentially, the more effort and discipline you bring to your diet and workout program, the faster you can expect weight loss to occur. The downside to such fast weight loss is that it can be very stressful and increase the risk of weight rebound. That’s …

View Post

3 Ways To Prevent Your Workout From Becoming a Waste of Time

In Uncategorized by Matt

These days everyone is busier than ever, and it’s easy to push the workout off to the side with claims that you don’t have time to get to the gym. It’s not an excuse, most people legitimately don’t have the time to workout. It’s not because working out takes a lot of of time; it’s because how most people approach …

View Post

3 Essentials for An Effective Training Progression Strategy

In Uncategorized by Matt

Effective workouts don’t happen by accident, and they sure aren’t the result of luck. An effective workout also doesn’t come from using the best equipment or an “optimal” workout routine. Instead, an effective workout comes from a simple, and clear, progression strategy. A progression strategy is nothing more than a plan to make improvements from one workout to the next. …

View Post

4 Proven Tips to Build More Muscle With Calisthenics

In Uncategorized by Matt

Building muscle with calisthenics isn’t rocket science, but it can be difficult if the stimulus for hypertrophy keeps slipping through your fingers. It’s quite common for people to work super hard and not building muscle regardless of what exercises or equipment they use or even what program they use. They hop from one program to the next, all the while …

View Post

Grind-Style Calisthenics Routines for Building Muscle

In Uncategorized by Matt

Today’s podcast/ post highlights my favorite weekly Grind-Style Calisthenics routines for building muscle. Granted, it’s not that actual routine that causes muscle growth, but rather the progression of the routine that does. The best routine in the world won’t do jack sh*t for you if you don’t strive to improve how well you do it from one workout to the …

View Post

Do Calisthenics Skills Build Muscle?

In Uncategorized by Matt

Do calisthenics skills, like front levers and muscle ups help you build muscle? Does squatting or doing dips with a deep range of motion hurt your joints? When should you level up to a more advanced technique in calisthenics? I answer these questions and more, with practical answers in this week’s episode of the Red Delta Project Podcast:

View Post

How to Make Calisthenics More Effective For Building Muscle

In Uncategorized by Matt

Calisthenics is fantastic for building muscle; provided you understand how to do it in an effective manner. One of the biggest obstacles people face with calisthenics, is the technical challenge involved with advanced exercises. Improving your calisthenics skills is a very rewarding and worthwhile endeavor, but it may not be the best way to build muscle. It can be difficult …

View Post

The Benefits of Emotional Eating

In Uncategorized by Matt

Emotional eating gets a bad reputation. Almost everyone I know is trying to do less of it or stop emotional eating altogether. I find the idea of not eating from an emotional foundation kind of funny. What are we supposed to do, eat without any emotion whatsoever?! Do the experts really expect us to eat like we are some sort …

View Post

4 Tips to Make Training Fun Again

In Uncategorized by Matt

Your training should be a positive and fun experience in your life. Sure, you’ll have occasional workouts that are a bear to get through, but these should be the exception and not the rule. If your workouts are becoming a drag, it’s time to make some adjustments to breathe the life back into them. One common strategy is to do …

View Post

Talking Next Level Strength with Al kavadlo

In Uncategorized by Matt

The latest Kavadlo book, Next level Strength, is set to release in a couple of weeks and I had a privilege to sit and chat with Al Kavadlo about it! It was very interesting to learn the origins of why he, and his bother Danny, wrote this book. You would think that with all of the books they are written …

View Post

Answering Your Muscle & Strength Questions of the Week

In Uncategorized by Matt

I’ve been getting a lot of very good questions about building muscle and strength this week. Many of which are about my new Grind-Style Calisthenics program which you can learn more about here. So without further ado, let’s get right into the questions of the week. How long should you rest between sets? Generally, resting 2-3 minutes between sets in …

View Post

How to Remove 5 Muscle Building Obstacles with Gring-Style Calisthenics

In Uncategorized by Matt

Grand Style Calisthenics was created to make it as easy as possible for you to build muscle and strength. This is done by removing several of the biggest obstacles that stand in your way towards that goal. Obstacle #1 High-maintenance exercise habits One of the biggest obstacles for building muscle and strength is maintaining consistent exercise habits. There’s no getting …

View Post

Calisthenics for Martial Arts 4- Things You Need to Develop

In Uncategorized by Matt

Calisthenics and martial arts have long been training partners. It’s even speculated that the development of martial arts and calisthenics happened right alongside one another. This is why I wrote the book, Bodyweight Training for Martial Arts. It’s time modern martial artists tap into the wealth of their athletic potential without needing to go to a gym or buy costly …

View Post

Why Nutritional Recommendations are an Educated Guess

In Uncategorized by Matt

It’s natural to strive and search for solid answers when it comes to nutritional recommendations. There is a certain comfort and security that comes from hearing that you have to consume an exact number of calories or grams of protein each day. It helps you feel in control of your diet and this your health and fitness. The frustrating thing …

View Post

Making Your Workouts More Effective With Training Alignment

In Uncategorized by Matt

An effective workout depends on the alignment of several influences. It’s not as simple as having the correct weight or number of reps. In order for a work out to truly be effective it needs to work along with your preferences, resources, and even your own body. The more alignment you have, the easier it is to accomplish what you …

View Post

How Alignment Makes Fitness Easier

In Uncategorized by Matt

Nothing makes it easier to achieve, and maintain a higher level of fitness than seeking a state of alignment. On the other hand, a state of misalignment can make it almost impossible to make even meager progress no matter how hard you work. What is fitness alignment? Fitness alignment is when the habits you follow flow along with the countless …

View Post

The Easiest Way to Start Making Progress Again

In Uncategorized by Matt

One of the most common questions I receive is from people who have hit a plateau and they want to start making progress again. They could be struggling to build muscle, increase strength, or lose weight but the scenario is always the same. In full disclosure, it’s almost impossible for me to know what the average individual needs to do …

View Post

5 Tips For Super Effective Home Workouts

In Uncategorized by Matt

Working out at home has several advantages. It’s a lot more convenient, you can potentially save a lot of time and money, plus you get to choose your own music and amenities. However, for all of the advantages, there are also several significant challenges that come from working out at home. But don’t worry, because I’ve got your back with …

View Post

Is the Bulking and Cutting Strategy Right For You?

In Uncategorized by Matt

I get a lot of questions concerning the bulking and cutting strategy. Specifically, if someone is on the right track when they are bulking or if they should start cutting. Some people also ask if they should bulk first and then cut or cut and then bulk. It may not surprise you, but I’m not a very big fan of …

View Post

Convict Conditioning Myths and Misconceptions

In Uncategorized by Matt

Convict Conditioning was first published a little over 10 years ago. Since then, it’s played a very influential role in making progressive calisthenics a popular and legitimate training discipline. For the years, I’ve received many questions regarding Paul Wade’s work so I wanted to take the opportunity to answer them as best I could here. #1 Is Paul Wade real? …

View Post

How to Stop Struggling and Make Progress in Fitness & Weight loss

In Uncategorized by Matt

I know how frustrating it can be to work super hard, but nothing seems to work. Maybe you’re learning all about the latest diet and exercise research or perhaps you’re working as hard as you can every day in the gym. Yet despite doing everything possible progress is slow or nonexistent so what’s the deal? Most frustration with diet and …

High Vs Low Fatiue Training

In Uncategorized by Matt

For years, high-fatigue training has been the order of the day. It didn’t matter what your goals were, the purpose of any workout was to push your body very hard, create a lot of stress, and spend several days recovering. This approach works very well for anyone looking to build muscle or improve their work capacity, but it’s not the …

View Post

The 6 Tools of Grind-Style Calisthenics

In Uncategorized by Matt

Last week, I discussed the Grind-style Calisthenics mindset. This week, I want to talk about the 6 tools GSC uses to bring your training to the next level. The ultimate goal of Grind-style Calisthenics is to teach you how to work your muscles more effectively. Note that effective muscle training isn’t always about making your muscles work as hard as …

View Post

Understanding the Grind-Style Calisthenics Mindset

In Uncategorized by Matt

Grind-style Calisthenics brings the experience of lifting heavy weights in the gym to the efficient world of body weight training. This is accomplished not just from using unique exercises or workout routines, but a different mental perspective on physical exercise. Taking a grind-style approach means focusing on the quality and quantity of the muscle tension you’re generating rather than chasing …

View Post

The Simple Formula for Unstoppable Fitness Motivation

In Uncategorized by Matt

Fitness motivation can be a very volatile thing. One minute you have it and the next it’s gone. Some lucky people always seem to be fired up while others around them struggle to just get their engine running. Fitness motivation, or the ability to stick to a diet or exercise program, isn’t so much about ironclad willpower or magic pixie …

View Post

Make Faster Calisthenics Progress With Grease The Groove

In Uncategorized by Matt

Sometimes, it can feel like some moves will never get stronger or easier. Times like this it’s a good idea to employ the “grease the groove” approach How to use it Essentially, grease the groove refers to practicing a technical skill very frequently outside of your normal workouts. You might practice a few reps every day, but most grease the …

View Post

How to Use Periodization to Avoid Workout Plateaus

In Uncategorized by Matt

Workout plateaus are a fact of life for every athlete. There’s really not much you can do to avoid them regardless of the routine you follow or how hard you work. In a way, a workout plateau is a good thing. It means your body has adapted to the stress of the workout. Even so, I know that doesn’t take …

View Post

Is Low-Fatigue High-Volume Training Right For You?

In Uncategorized by Matt

Low-fatigue high-volume training has been getting a lot more press recently so I thought I would address it here to clear up some confusion. The basic strategy of Low-fatigue high-volume training is you keep your reps and sets moderate to prevent yourself from accumulating too much fatigue during a given workout. With less fatigue, you don’t need as much recovery …

View Post

Calisthenics Training Wisdom w/ Jake Gay

In Uncategorized by Matt

Jake Gay is a relatively new name on the calisthenics scene having started seriously training in the discipline a year ago. Remember his name though because he’s going to be a household name in no time. It’s easy to see why through the content he puts out on his Instagram and YouTube channel, Jake’s simple and practical advice is down-to-earth …

View Post

How to Get Fit and Save Money at the Same time

In Uncategorized by Matt

January is a time of promise of weight loss and building the body of your dreams……for a price. There are memberships, programs, gadgets and supplements to buy. It just seems like it’s impossible to get fit and save money at the same time. I’m here to tell you that you don’t have to buy anything to get in shape. In …

View Post

Calorie Hacking For Weight Loss

In Uncategorized by Matt

Calorie hacking is one of the few weight loss strategies that works with the law of homeostasis rather than against it. Instead of adopting long-term habits like classic diet and exercise programs, it uses short-term “calorie hacks” that last a few hours or days. Why is homeostasis the key to fat loss? Homeostasis is the governing law of the universe. …

View Post

Making Sense of Conflicting Fitness Information

In Uncategorized by Matt

It seems like the world is filled with conflicting fitness information. One experts says eggs are good, another claims they are bad. One best selling book claims running will add years to your life while other claim it will shorten your life. The confusion seems to be the normal state of our fitness culture, but this isn’t necessarily so. In …

View Post

A Simple Plan for Making Progress in Calisthenics

In Uncategorized by Matt

Building muscle with calisthenics can be a daunting idea. There are so many technical variables  to consider like range of motion, weight shifting, leverage, speed and tempo just to name a few.  Lifting weights just seem so much simpler. You just add weight and you’re set, right? So that makes a pretty good case for weights and a strike against …

View Post

How to Make Your Body Your Own Weight Machine

In Uncategorized by Matt

Grind-style calisthenics is the art of turning your own body into your personal, portable and versatile weight machine. Just think of the freedom and cost savings to no longer needing to go to the gym or filling up your home with bulky exercise equipment. All you need is your very body and gravity.  Best legal steroids for women safe alternatives for …

View Post

4 Effective Bodyweight Leg Training Tips

In Uncategorized by Matt

Bodyweight leg training can be a very effective way to develop the strength, mobility, and stability in your lower body. Here are several tips to help you get the most out of your calisthenics leg workouts. #1 Practice squatting every day Chronic sitting, at work and at home, is a major issue in modern life. It acts like a cast …

Subliminal Fitness Myths We all Believe part 1

In Uncategorized by Matt

Fitness myths abound, but most of these are pretty superficial and self-evident. Examples include the idea that lifting weights will make women bulky or that egg yolks raise cholesterol levels. These are fine, but they a) talk about old ideas most people don’t believe anymore and b) do little to induce meaningful change. So let’s get into some really deep fitness myths …

12 Ways You Can Self-Sabotage Your Fitness Goals

In Uncategorized by Matt

Self-sabotage is a big problem in fitness and life. Destructive beliefs and habits can make success impossible even with the best diet and exercise program. That’s why this week’s topic is all about exposing these self-sabotaging beliefs so you can identify and address those that are holding you back from your fitness goals. #1 Expecting fast results It’s hard to feel …

View Post

Does Fitness Research Ever Prove Anything?

In Uncategorized by Matt

Fitness research is often sighted as supposed proof in various diet and exercise debates. It makes sense to do this, but is it as sound a strategy as we think? Does sighting scientific research actually prove a given side on a debate is correct? When sighting scientific research offers valid support Sighting research is one of the best ways to lend support …

How to Prevent Diet Relapse

In Uncategorized by Matt

Diet relapse is a very common occurrence when you tend to eat very “clean” for a given period of time and then fall off the wagon and overeat thus setting yourself back. This can happen at random times, but it can also follow a pattern. Two of the more common patterns of dietary relapse is eating well all day, but falling …

The Importance of Instant Gratification in Fitness

In Uncategorized by Matt

Instant gratification is often seen as a bad thing within our fitness culture. Supposedly, the path to long-term success in fitness and weight loss runs through denial and being able to deprive yourself. I used to believe this myself until I started to see some serious flaws in the plan. For one, denying yourself what you want can be a great way …

View Post

Achieve Fitness Independence With Fitness Alignment

In Uncategorized by Matt

Fitness alignment is the number one goal of the Red Delta Project. Achieving it means you experience less stress, greater results and have a lot more fun. Unfortunately, there are a lot of malevolent forces within our fitness culture that can easily pull you out of fitness alignment. Many of these dogmatic ideals are like wolves in sheep’s clothing. They are …

View Post

6 Questions That Will Change Your Body and Your Life

In Uncategorized by Matt

I want to present you with 6, simple yet profound questions that have the potential to change your body and your life. These 6 questions are part of the new Smart Bodyweight Training Digital Workbook which you can download here for free. This workbook is a quick-start guide to help you get the most out of my recently released second book, …

View Post

How to Avoid the Most Common Diet and Exercise Trap

In Uncategorized by Matt

Diet and exercise traps are everywhere just waiting to trap you, and your progress for years on end. Some of them are outright scams that steal your time and money. Others are pseudo-science fads that have little merit. Today I wanted to expose on the biggest and most damaging traps that almost everyone falls into. I’ve fallen victim to this fitness trap …