Practical information on training, nutrition, habits, and mindset to help you transform your body and take charge of your health and fitness for life.
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What drinking and hangovers teach us about training
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.
The Microwave Test
Impatiently chopping 20-40% off your efforts isn’t just unadvisable, it’s all but guaranteed to lead to frustration, stagnation, and subsequent backsliding.
Apps are great but…
Health and fitness apps are incredible efficiency tools. But just like AI can do some things, it can’t do everything. Like…
You're Boring, Jay
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…
Hardest Part ≠ Most Important Part
Showing up to the gym is often difficult, but it’s what you do when you get there that matters most.
If you knew you’d never win, would you still play?
The most successful transformations I’ve ever seen have come from this shift in thinking. When you focus on the outcome, there is no certainty that you’ll enjoy the process. But if you design the process to be as enjoyable as possible, and build the actions within it, in line with the outcome you want, then you can have it all.
How to stick to your training program when you’re traveling
The way we see it, when you travel for work you’ve got 3 training options…
Variety leads to poor results too often
When it comes to training and nutrition, particularly when physique change is the goal, variety is low on the priorities list because for many reasons. Such as…
People think you’re crazy until you win
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.
Make healthy the default
Humans tend to follow the path of least effort. By making healthy behavior the default, you stack the odds in your favor, as you are less likely to opt out of something if it is easy, even if you don’t want to do it.
Lessons from The Tour De France
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.
How good can you be at the things you’re bad at?
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…
Best time < Right time
One of the biggest hold up’s guys have before they join builtxyou is the idea that “now isn’t the best time”. We get it, it’s likely that we could all think of a window of time when it’s best to go on vacation, best to start a new job, best to ask for a raise, or best to buy a new car. This framework serves us well in many walks of life but it doesn’t serve us in our pursuit of health and fitness and here’s why…
4 keys to training performance
There are 4 key components we coach builtXyou guys on in their performance of their programmed exercises to ensure they get the best health, fitness, and physique results possible!
Is Restriction Good For Your Health?
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?
Weigh-in best practices
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…
The Food Conundrum
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.
The Best Metrics To Track Progress
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…
Temperance Is A Virtue
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.
The Guess Who Framework
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.