View Post

How to Make Your Body Your Own Weight Machine

In Uncategorized by The Fit Rebel

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.  Give this week’s podcast a listen to learn …

View Post

4 Effective Bodyweight Leg Training Tips

In Uncategorized by The Fit Rebel

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 The Fit Rebel

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 The Fit Rebel

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 The Fit Rebel

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 The Fit Rebel

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 The Fit Rebel

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 The Fit Rebel

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 The Fit Rebel

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 The Fit Rebel

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 …

View Post

Getting Wild With Monkii Bars Co-Founder Monkii Dan

In Uncategorized by The Fit Rebel

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 …

View Post

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 …

View Post

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 …

View Post

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 …

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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, …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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. …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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, …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

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 …

View Post

Easy Fitness Part 2 Exercise

In Methods & Success Mindset, Uncategorized by The Fit Rebel

In the last post, I talked about the virtues of seeking the path of least resistance when it comes to diet and exercise. The basic idea is the path of success is forged by finding ways to make the necessary work easier to accomplish. In this post, we discuss strategies on how you can apply this philosophy toward your workouts. …

View Post

Easy Fitness Part 1

In Methods & Success Mindset, Uncategorized by The Fit Rebel

Easy is not a word commonly associated with a successful diet and exercise program. If anything, many experts will decry the very mention of the word and insist there are no short cuts. I sure used to be such a person, but I’m learning my lesson. Not only is striving for the path of least resistance possible, but it’s also possibly …

View Post

Convict Conditioning Tips w/ Brian Byrnes

In Uncategorized by The Fit Rebel

I recently sat down with my buddy Brian Byrnes who is a practitioner of Convict Conditioning and progressive calisthenics. Brian is one of the few people who truly understand the value of building a solid personalised workout routine. As I explain in my book, Fitness Independence, a lot of people take one of two approaches towards their routine. 1- People pick …

View Post

Muscle Building for Hardgainers

In Uncategorized by The Fit Rebel

Building muscle is tough, especially for those who don’t have the genetics of someone who’s naturally shaped like a super hero. Anyone can build muscle, regardless of your genetics. At the end of the day, your genetics can only limit the shape of your muscles and the limit of how much muscle you an build. Even though you may feel …

View Post

Build More Muscle With Calisthenics

In Uncategorized by The Fit Rebel

I used to be the guy who never bothered with body weight training or calisthenics because I thought you couldn’t build much muscle with them.  I figured there wasn’t much muscle building potential unless heavy weight was involved. Of course, that all changed once I discovered Convict Conditioning and progressive calisthenics. At first, I thought, okay maybe there’s some muscle …

View Post

Use Your Lats to Build More Muscle

In Core & Abs Training, Playground Workouts, Progressive Calisthenics, Pull Up & Biceps Training, Push up Training, Suspension Training, Uncategorized by The Fit Rebel

I always used to think of the lats as a narrow muscle group that ran up the sides of the back. I also used to think they were only really used in moves like pull ups and maybe rows. Lately, I’ve been learning a lot more about this incredible muscle and it’s made a massive improvement in almost every exercise I …

View Post

Will Cardio Help You Build Muscle?

In Uncategorized by The Fit Rebel

Like many lifters, I used to believe cardio was a waste of time in the pursuit of building muscle. I even used to spread the idea that doing cardio could even make you lose your gains. Of course, now I know better. Like all things with diet and exercise, the fault usually lies in user error. Don’t blame the tool, blame the …

View Post

Muscle Confidence for Muscle Mass

In Methods & Success Mindset, Uncategorized by The Fit Rebel

A lot of trainers talk about keeping your muscles guessing and “confused” in order to shock them into growing. While such tactics can work, I propose something that can work much better and produce results that last a lot longer. Rather than seeking muscle confusion, I propose you do exactly the opposite and seek muscle confidence. Muscle confidence is just …

View Post

A Simple Move to Improve Your Squat and Lunges

In Leg Training, Uncategorized by The Fit Rebel

One of the biggest game changes I’ve found in leg training is learning how to pull into the bottom position of squats and lunges. Even though these moves are classically considered a push move, they do require a lot of pulling strength. This helps remove knee pain, improve stability and builds more muscle. Learning how to pull into a squat …

View Post

The Missing Ingredient in Your Flexibility Routine

In Uncategorized by The Fit Rebel

I’ve been trying to improve my flexibility and mobility for most of my life. Most of the classic methods, like stretching and foam rolling, never did anything more than provide a tiny bit of relief that lasted a few moments. Now I’m facing the very real possibility that I’ll be turning 40 in less than 2 years, yet I’m feeling …

View Post

Build More Muscle & Strength with Push Ups

In Push up Training, Uncategorized by The Fit Rebel

One of the most common reasons why people struggle to build muscle and strength with push ups is the lack of tension directed towards the centerline. As I explain in this Dragon Door article, all tension should be directed towards the centerline of the body. Failure to direct tension inwards can result in a host of issues ranging from poor …

View Post

Instantly Improve Your Handstand Balance

In Uncategorized by The Fit Rebel

Balance is the most difficult part of handstand work, but it doesn’t have to be so. There are some people who can just pop up into a handstand, and do other hand balancing work, very easily. As always, the solution is the all in how you use the tension through your muscles. You don’t improve balance just by trying not to fall. …

Use Neutral Tension for More Gain With Less Pain

In Leg Training, Methods & Success Mindset, Pull Up & Biceps Training, Push up Training, Suspension Training, Uncategorized by The Fit Rebel

Muscle tension is the best thing and the worst thing for you. It can break your body and build it up. It can cause muscle growth as well as muscle strains and joint pain. It all depends on how you can manage it within your muscles. Lately, I’ve been using an approach I call Neutral Tension. Simply put, it using …

View Post

3 Best Strap Exercises for Bigger Biceps

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

I love doing biceps exercises on suspension straps. I even preferred them over free weight curls back before I was made the switch to progressive calisthenics. There are many biceps exercises you can do on suspension straps. Over the years, I’ve found 3 moves that work a lot better than all of the others. These include the scoop curl, the …