the education archive
Consider the Source, Part 2
This is the follow-up to Consider the Source (August 2021) that I forgot to write. Sorry for the delay. In that early post I admonished people looking to YouTube for training and nutrition advice to consider whether they are part of the audience being advised. In other words, even correct
Study This, Part 1
Over the past two years, we’ve become obsessed with “the science,” as if science were a synonym for fact. It’s not. Science is a process of discovering what’s true and is (often) subject to change. This is especially true in the area of nutrition and training, where the main variable
Study This, Part 2
If you haven’t read Part 1, please do — the following will make a lot more sense. Ancel KeysIn addition to the Minnesota Coronary Survey, Ancel Keys was responsible for the Six Countries Study, which measured the use of saturated fat substitutes like margarine and vegetable oils against cardiac disease
Not Rocket Science
Thanks for popping by. The Body by Dan Blog is now the Not Rocket Science Newsletter. It’s short, to the point, and free. Subscribe here. Not Rocket Science (mailchi.mp) Thanks again!DAN
Why Do You Train?
Exercise is an end in itself, but training has a goal. The mistake a lot of people make is choosing the wrong goal — aesthetics. Everyone wants to have visible abs, the bikini or beach body, etc., and there’s nothing wrong with that. But unless you’re a physique competitor of
You vs. You
First, take a minute to check out the competitors in the photo above (I chose this pic at random from the approximately 17 million on the internet. It’s a standard Men’s Physique competition; hence the board shorts – legs aren’t judged). Just glancing at the photo – or if
Fit by Fifty eBook (Update)
As of June 2022, Fit by Fifty will be available for $6.99 on Google Play Books. The audio version ($7.99) is available via the same link. Personal Training and Online Coaching clients will continue to receive Fit by Fifty as part of their training packages. Thanks, Dan.
Less Is More
My biggest issue with the fitness space (“space” is the new word for field, industry, business, etc. — and that’s my second biggest issue) is the constant message that we need to constantly be adding something to our diet or training to get results. I get it, it’s a business,
Want to Lose Weight? Eat.
I’ve mentioned in a previous post – and in my eBook – that I don’t think fitness should involve daily math homework, that you shouldn’t spend the rest of your life opening your calorie tracker every time you eat. In the short term, however, it’s a good idea, and
Keep it Simple, Stupid
Not long ago at my gym I saw a guy, probably my age or older, doing alternating barbell bench presses. He put a 25 lb. plate on the left end, did some reps with his left arm, turned the bar around, and did reps with his right. About a week
Macros Made Easy
If fat loss is your primary goal, figuring out total food intake is pretty simple. Let’s say you have a target weight of 180 lbs. Multiply that number by 10 to get total daily calories. That’s 1800. Next, prioritize protein (especially if you’re resistance training). A common recommendation is 1
Short Lifespan Illustrated
This post will be brief because I’ve addressed this subject before. The criticism of this year’s SI Swimsuit Issue – at least the criticism coming from those in the health, fitness, or medical fields – is not a personal attack on Yumi Nu. It’s not about body-shaming. It’s not about
Study This, Part 3
What if I told you there really was no such thing as “nutrition science?” I don’t mean that we know absolutely nothing about diet and nutrition – of course we know that eating to excess causes weight gain, that protein is important, that beef is more nutrient-dense than kale, etc.
Read the Label
Without doing a web search or heading to the kitchen, what is the single-serving size listed on the nutrion label for a package of: Chicken –breast (skinless, boneless) _____ oz.–thighs (skinless, boneless) _____ oz.Beef _____ oz.Pork _____ oz.Salmon (fresh) _____ oz.Tuna (fresh) _____ oz. If you’re someone who already pays
HIT It
In previous posts, I briefly discussed high volume vs. high intensity workouts, and I came down on the side of higher volumes for most people, especially beginners. Here I want to talk about the advantages of a HIT routine. Truth be told, while I (almost) always push myself to positive
It’s the Recovery, Stupid
I belong to a few Facebook fitness groups: 50+ Fitness Fanatics, Health and Bodybuilding Over 40, etc. One of the most frequent comments is: I’m killing myself in the gym but not getting results. Help! The reason you’re not getting results is precisely because you’re killing yourself in the gym.
You’re Not Saving S***
In a recent post, I wrote about the “Healthy at Any Size” movement and how it is not only wrong but potentially harmful. A positive attitude and self-esteem certainly contribute to a healthy life, but no one is metabolically healthy just by thinking positive thoughts. Today I want to talk
Numbers Do Lie
I’ve written in other posts and in Fit by 50 that I don’t believe fitness should involve doing math homework every time you eat. But if you’ve never tracked your calories or macros – ever – I do highly recommend it, at least in the short term. Most people discover
A Little Red Pill for the F.A.M.
In a previous post, I cover-shamed Cosmopolitan magazine for encouraging everyone – women in particular – to think there’s such a thing as “healthy at any size,” and I pointed out a couple obvious reasons that is not the case. Here I want to talk briefly about the HAAS/Fat Acceptance
To Keto or Not
As I mentioned in Fit by 50, ketogenic diets have been all the rage for the past few years. I also wrote that if I had to choose one type of diet specifically for weight loss, it would be keto (or the higher protein version). Here I want to qualify
No, It’s Not.
First, I want to make it clear that this is not about aesthetics. You don’t have to have a visible six-pack to be healthy. You can have a visible six-pack and still get cancer. So, there’s that. Second, this is not about “shaming.” Being obese doesn’t mean you don’t deserve
Choosing the Right Gym
A gym is a gym, right? Well, yes and no. And the one you choose can positively or negatively affect your progress and results. Multi-Purpose or Sport-Specific. It should be obvious that if you’re into a specific sport like boxing or martial arts, you should find a gym dedicated to
The Best Diet for Fat Loss
As with exercise, the best diet is the one you like; because the one you like is the one you’ll stick with. I discuss basic diet approaches in more detail in my eBook, so here I’ll keep it simple. Establish a caloric deficit. This means eating fewer calories than you
Gym Dos & Don’ts
So, you got up at 5 AM on January 1st, ate a high-protein breakfast, and knocked out your first leg day of the year. Congratulations, and welcome to the Iron Club. Here is a short list of gym dos and don’ts to help you remain a member in good standing.
The Best Exercise for Fat Loss, pt. 2
In my last post, I discussed why doing cardio alone is ineffective for long-term fat loss and briefly touched on the fact that resistance training is the way to go. Put simply, cardio burns calories when you do it, while muscle burns calories all the time. But what kind of
The Best Exercise for Fat Loss
One of the most common questions personal trainers get is, “What’s the best exercise to lose weight?” There are three answers to this question: #3. Whatever Exercise You Like. The exercise you like is the exercise you’ll do. If you’ve been doing little or nothing for months or years, doing
New Year, New Fail! Disappointment Guaranteed! Sign Up Now!
Last week, I shared some disheartening statistics surrounding New Year’s resolutions and offered a few tips on how not to become one of them. Today I want to talk about another potential mistake many people make when undertaking a new health and fitness program: The 12-Week Challenge. The 12-Week Fitness
‘Tis the Season
It’s no secret that January is the busiest and most lucrative month for gyms. Of the top New Year’s Resolutions Americans make, Get Healthy has been #1 for as long as anyone has kept track. This year, it is estimated that approximately 45% of the adult population (around 116 million
This Workout Goes to 11
In my previous post, I talked about how the difference between high intensity training (HIT) and high volume training (HVT) is — interms of volume itself — not very much. I’m not going to argue that HVT is vastly superior or magical compared to HIT, but I will offer several
The High-Volume vs. High-Intensity Debate is (mostly) Pointless. Here’s Why.
One of the most common points of contention among bodybuilders, YouTube “gurus,” and gym-bros is whether high intensity training (HIT) or high volume training (HVT) is superior. As with all things diet-and-training, there have been studies, more studies, and studies of studies. But as I’ve mentioned in another post and
Need a Trainer? On a Budget?
Why wait for the New Year? I have 3, 6, 9, and 12-month training packages ready to go. Contact me via the Services Page for details (and a quick consultation to make sure we’re a good fit). All packages include a custom workout program and nutrition plan delivered via my
Get Off the Grid
If you’ve ever wondered how many times a week you should work out or — more specifically — how many times a week you should work each body part, simply search the subject on YouTube and set aside approximately 900 hours to wade through it all. In the “YouTube Fitness”
How Many Sit-ups?
A common question new clients ask their trainers is, “How many sit-ups a day should I do?” If your primary goal is losing belly fat, the answer is zero. You’re welcome. First, there is no such thing as “spot reduction.” Exercising a body part does not burn fat from that
What is a “Balanced Diet,” Really?
We’ve been advised to eat a balanced diet our whole lives. The problem is that “balanced” is often not clearly defined. As a result, most people’s idea of balance is a pizza with veggies on it as opposed to meat. That’s not balance. That’s variety. Balance, nutritionally speaking, is the
Everybody’s Different (sort of)
One of the most common refrains in fitness is, “everybody’s different.” Many online coaches and “influencers” (can we please retire that word?) encourage their audiences to “be your own experiment” or “find what works for you.” There is some truth to this. Your age, training experience, metabolism, injuries — and
Consider the Source
If you’ve spent even one minute searching YouTube for health and training tips, you already know that there are approximately 437 million fitness channels — collectively referred to as “YouTube Fitness.” Needless to say, the quality of the information offered varies greatly. There is everything from sound advice from qualified
Eat Kale or Die, Pt. 4
For those of you who suffer from these anxieties over your diet, think about what your mom fed you from the time you could chew until the day you moved out of the house: Breakfast was cereal (and not “whole grain”), milk (not organic) and a big glass of sugar
Eat Kale or Die, Pt. 3
Look, up in the sky! It’s a fruit! It’s a grain! It’s… a SUPERFOOD! Superfoods are the magic bullets in health and fitness, touted to do everything from burn fat to increase energy to — in some cases — prevent or even cure disease. How many of the following have
Eat Kale or Die, Pt. 2
Most people get health news from mainstream media outlets. Most of these have a health section, and that’s where the latest supplements and “super foods” first enter public view. The writers for these sections have content obligations and deadlines to meet. They are always on the lookout for the latest
Eat Kale or Die, Pt. 1
You know kale is good for you, right? Of course you do — because it’s the “superfood” du jour that its fans will not shut up about. You also know that turmeric reduces inflammation and that inflammation is the grim reaper himself, right? And that beet root powder improves your
