Fitness
A real fat-loss program in progress — what moved the number, what wasted my time, and the part that actually hurt.
9 pieces in Fitness
Fitness collects 9 pieces published between March 2026 and June 2026. It spans Training, Muscle, Fat Loss, and Strength. All 9 are researched explainers built from primary sources rather than personal claims. The most recent is "The Full-Body Workout for Busy Men: Build Muscle in 3 Days a Week," from June 2026.
The Full-Body Workout for Busy Men: Build Muscle in 3 Days a Week
A complete, evidence-based 3-day program using compound lifts and progressive overload—designed for men with careers and families who need results fast.
Read →June 5, 2026 · 8 min readCore Exercises for Men: Build a Stronger, More Stable Midsection
Train the core for strength and back health, not six-pack abs. Learn the anti-extension, anti-rotation, and loaded-carry exercises that actually stabilize the spine and build functional strength—and why crunches are overrated.
Read →May 22, 2026 · 8 min readHow to Build Muscle: The Complete Guide for Natural Lifters
The science of hypertrophy is clear: progressive overload, adequate volume, protein intake, and sleep drive muscle growth. Here's the researched framework for natural lifters to gain size sustainably.
Read →May 7, 2026 · 9 min readHow to Do a Pull-Up: From Zero to Your First Rep (and Beyond)
Master the progression from dead hang to strict pull-up: proper grip and scapular activation, band-assisted and eccentric training, grip strength development, and a weekly plan with real-world benchmarks. The path from ground to bar is linear when properly constructed.
Read →April 25, 2026 · 7 min readHow to Lose Belly Fat: What the Science Actually Says
Losing abdominal fat requires understanding the difference between its types, why spot reduction is a myth, and which levers actually move the needle—calorie deficit, protein intake, strength training, sleep quality, and stress management. Evidence from NIH, Mayo Clinic, and ACSM research reveals the precise mechanisms and hierarchy of impact.
Read →April 13, 2026 · 10 min readLeg Day: The Complete Lower-Body Workout for Strength and Size
A comprehensive guide to building a complete leg day workout—covering squats, deadlifts, hinges, lunges, and calf work—with form cues, volume prescriptions, and the research-backed reasons men shouldn't skip lower-body training.
Read →March 31, 2026 · 6 min readThe Push/Pull/Legs Routine: A Simple Split That Builds Real Muscle
The push/pull/legs split divides strength training into three focused workouts that let you train each muscle group twice a week with full recovery between sessions. Science shows this approach beats full-body routines for size and strength gains.
Read →March 21, 2026 · 7 min readStrength Training for Beginners: A Simple Plan That Works
A time-tested approach to building strength without guesswork: the compound lifts, proven progression, and what to expect in the first 12 weeks—backed by ACSM and NSCA research.
Read →March 11, 2026 · 6 min readThe Best Dumbbell Workout: A Full-Body Routine for Home or Hotel
A complete resistance training circuit using only dumbbells, executable anywhere in 30 minutes. Master six compound movements, then progress with volume and tempo when weight becomes insufficient—no gym membership required.
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