Give yourself a fighting chance at health, fitness, and physique progress by having realistic expectations about how hard it actually is to lose body fat, build muscle, sustain efforts, and maintain results.

The environment around you is designed to test your resolve and ability to apply your skills to overcome the obstacles between you and your goals. Accept this and you’ll win.

Ignoring problems rarely leads to positive outcomes. If you saw a giant spider on your wall what wold you do? Pretend you didn’t see it or hunt it with a flip flop?

We often look to the most inspiring and remarkable people in our circles to tell us how to achieve our goals, regardless of their expertise or experience…but should we?

It’s better to do a little less than you think and gradually add more, than to overdo it and miss days of training opportunities because you’re so sore you can’t walk or you dread going back.

Impatiently chopping 20-40% off your efforts isn’t just unadvisable, it’s all but guaranteed to lead to frustration, stagnation, and subsequent backsliding.

Progress is about working harder by using high effort for a long time and smarter by working on the right things specific to your goals. It’s about working smarter AND harder.

An over reliance on either avoidance or approach goals leaves progress on the table and blunts the joy and fulfillment you can get from the process of your efforts. Align your behaviors, plans, and actions to abide by both approach and avoidance goals for double the effect.

Health and fitness apps are incredible efficiency tools. But just like AI can do some things, it can’t do everything. Like…

Use the 10/80/10 rule to accurately set your expectations.

Here are 10 things to do today (and any/every day) that have big ROI.

Should you change your plan or just manage your emotions? Guys often fixate on the action of change rather than sticking with the plan and managing their emotional discomfort. Here is what we advise instead…

Energy is not reclaimed linearly. A good analogy for this is to imagine your phone battery.

It can be easy from the outside to assume that the guys we work with at builtXyou are motivated, driven, and confident.

And yet - they’re all working with a coach to improve themselves. Very often, this comes from being deficient in those exact areas.

And the one need that is consistent for them all is…

If you or I were to try and follow The Rock’s workout program, we’d be in deep trouble…here’s why.

TIREDNESS DOES NOT GROW MUSCLE.

Too many guys are wasting their time getting tired without getting bigger or stronger. Here is how to fix it.

Those only looking for fun never stay around long enough to see results. Are you training for a good time or a long time?

There will always be more work to do. This mantra is a key component of the success of our clients at builtXyou. Hear how it can work for you too.

Training principles and nutriton science are well established and commonly understood by most. Thats why we talk about the same high impact action in our content, and why we work more on helping guys integrate what works into their lives, rather than trying to reinvent the wheel. If you want to a tried, tested, and scientific plan that gets results, then keep reading…

If you’re using IKEA style instructions to assemble your health and fitness, then there is a good chance you’re going to miss a step, lose a piece, or get frustrated with the process.

We advise you do this instead…