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

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.

Keeping a food journal is a fantastic way to draw attention to what, how, when, and how much food you are eating and is a key tool in making health, fitness, and physique changes. If you’re going to use this tool then it is essential you avoid making the most common mistake I see guys make.

People will tell you that you’re doing too much, that you’re overdoing it and that it’s not healthy to do X. Until you win. Then they change their tune. They say they’re proud of you, that they always knew you could do it, that you inspire them to be better and to take on their own challenges. They want to do what you’ve done.

The Tour De France Documentary on Netflix can teach us a lot about how to be successful in our own health, fitness, and physique goals. here are my top 5 lessons from the series.

Eventually however, more training will be impossible within the lifestyle constraints (if you have a job, kids, and responsibilities you will eventually run out of time for more). At which point more training effort costs more for less results. This is the point of diminishing returns, and to see any further progress you need to do this…

You can make progress by adding fuel or reducing friction. Most guys focus on adding more fuel until they get burned out. Here are 5 ways guys in our programs lower friction to get 2x the results with 0.5x the effort.

Restriction is a tool that is used to great effect by many guys trying to improve their health, fitness, and physique. But will it work for you?

The scale is a useful tool to help us paint a picture of progress. That said, it is only a single tool and is only as effective if we use it correctly and consistently. That means daily and under the same circumstances. Here is what we advise…

Food serves many competing needs and desires for us. When it comes training, nutriton, and physique results, there may be trade-offs. Here’s how we suggest you decide what choices to make in your diet.

Together, we honed in on 4 key performance indicators (KPIs) that painted the clearest picture of progress for Tom. By doing this, we made progress simple and actionable. Here’s what we did…

Convenience is a key driver of behavior change. Looks for ways to make health and fitness more convenient and you’ll supercharge your results…here’s what Jim did

Temperance is about tolerating the discomfort of delayed gratification while we continue to work hard toward our goals. This is what it takes to achieve your health, fitness, and physique goals.

There are no must take actions just like there are no must ask questions in the game of Guess Who. We simply need to consider the goal, whittle down our options before moving forward. Here’s how to do it.

The biggest lie you’ve ever been told is that health and fitness is not that simple. It isn’t easy…but it is simple. Far simpler than gurus and influencers make out. Here’s why…

How to change passive and ambiguous health and fitness thoughts and actions to work in your favor and make progress towards our goals.

Ted believes it’s the LACK of hope that kills you. But hope doesn't change anything alone. Hope needs help. Hope needs action.

Do you fall for this trap and increase your pain without increasing your reward? Make sure your sacrifices actually contribute to your goal and don’t just make things more difficult. Because difficulty is no guarantee of progress. Here’s how we do it…