Blog Feed: Built Lean Fitness Tips - How to Get Lean, Toned, and Lose Body Fat Fast

This week, we had a really wide range of questions, from weight gainer shakes to increasing push up strength. Hopefully these answers will help you glean new insights and give you some new ideas about your fitness routine. Here’s the short list of questions based on topic: Are Arms Exercises Necessary? Fat Loss & Metabolism [...] > read more

Weight Loss Plateau: Tips on How to Break It

Published on 2012-05-22 11:51:12

You are making awesome changes in your body when suddenly your progress grinds to a screeching halt. Those pounds of fat that were once falling off effortlessly are now clinging to your body for dear life. No matter what you do, nothing is working. Maybe it’s been a week, or two, or even a few [...] > read more

Q&A Weekly Roundup | May 18, 2012

Published on 2012-05-18 10:23:22

This week, there were A LOT of questions related to body composition and more specifically fat loss. Given the summer is fast approaching, I guess it’s not too surprising. Here’s the short list of questions based on topic: Beginner Exercise Routine Drinking Water For Building Muscle Losing Fat While Keeping Muscle How Lean is Too [...] > read more

Carbohydrates: A Complex Subject Made Simple

Published on 2012-05-17 17:14:42

While there are many hotly debated nutrition topics, few evoke as much passion and interest as carbohydrates (aka carbs). Popular low-carb diets like Zone, Atkins, South Beach, and Paleo limit the intake of carbs, while others like the Ornish diet call for high carbs as the path to optimal health. Who is right? Are carbs [...] > read more

Introducing The Q&A Weekly Roundup!

Published on 2012-05-11 07:52:49

I must admit I made a VERY big mistake the last couple of years. Since launching BuiltLean.com in March 2010, I and our growing team of contributors have answered literally thousands of comments and questions across our website and social media platforms including Facebook, Youtube, and Twitter. The problem is that I’ve never shared, or [...] > read more

Body Change Vs. Maintenance

Published on 2012-05-09 09:12:36

Have you noticed recently that your gym is getting more crowded? Beach season is fast approaching, which means the 50% of the people who normally don’t go to the gym but have a gym memberships are suddenly avid exercisers. Everyone is in a mad dash to lose the 10lb of fat gained during winter hibernation, [...] > read more

Top 3 Reasons To Lose Fat First Before Building Muscle

Published on 2012-05-03 09:01:22

If you’re like most guys, you wouldn’t mind packing on an extra 5-10lb of muscle to your frame. Maybe you are contemplating starting a muscle building program, or even actively using one. Before you start pounding more protein shakes and killing yourself with heavy weights, this article will help you seriously revaluate your fitness goals. [...] > read more

Build Muscle Without Heavy Weights? | Fitness Around-The-Web April 2012

Published on 2012-05-01 06:48:01

From new research demonstrating muscle can be gained with just body weight exercises to how to train around bulging disk injuries, there was a wide spectrum of fitness news, articles, and videos in April 2012. Regarding the muscle building study, researchers from McMaster university tested the muscle building effect of variables such as volume, intensity, [...] > read more

Morgan Lost 20lb+ of Fat in 8-Weeks | BuiltLean Review

Published on 2012-04-23 07:45:21

I have below a Q&A with Morgan Mclellan who as a journalist living in Toronto completed my BuiltLean Program with some impressive results. Despite having a busy job and being completely out-of-shape when he started, Morgan lost over 20lb of fat in only 8 short weeks. As Morgan completed the program, we exchanged some emails [...] > read more

Elliptical vs. Treadmill: Which is Better?

Published on 2012-04-20 06:40:00

An elliptical and treadmill are two of the most common cardio machines found in gyms. Both machines can provide an effective cardiovascular workout and help burn calories and improve aerobic capacity, but each machine has unique benefits and drawbacks. Is an elliptical or a treadmill more effective at burning calories? Which machine should you choose [...] > read more

Best Healthy Caesar Salad Recipe

Published on 2012-04-16 08:18:14

Many of us are becoming aware the word salad does not always mean healthy. As nutrition information is becoming more transparent - most notably in cities requiring caloric content displayed in large restaurant chain menus - it is apparent that many of the ‘healthy’ options are not what they seem. The grilled chicken Caesar salad is delicious wrapped or as an entrée, but has an Achilles heel...the dressing. Although you may be able to create something relatively healthy in your kitchen, mos [..] > read more

Raw Chocolate: The Superfood You Never Had!

Published on 2012-04-12 08:00:00

You may know that dark chocolate is a healthier choice than milk chocolate and that the cocoa in chocolate can offer a wide range of health benefits. What you may not know is that most dark chocolate today is so highly processed that it loses most of its nutrient and antioxidant strength and really provides [...] > read more

Dumbbell Complex Workout To Burn Fat

Published on 2012-04-10 08:15:01

What is a Dumbbell Complex? A dumbbell complex is a type of strength circuit where you complete 2, or more exercises with a dumbbell back to back with no rest without the dumbbell touching the ground. Dumbbell complexes can be used as a workout, or within a workout. For your reference, I added a more [...] > read more

5 Tips To Manage Elbow Pain From Weight Lifting

Published on 2012-04-05 08:20:06

Pain is the body’s #1 warning sign that something is wrong and we should address the problem before it gets worse. Even if you are able to train around joint pains, it still doesn’t t mean that you should ignore them. For most people with elbow pain, a little bit of soft tissue work and [...] > read more

Deli Meat 101: What’s Really In Your Sandwich?

Published on 2012-04-03 08:40:26

A turkey sandwich is a fast, simple, lowfat, high protein component to a meal. You can eat it for lunch, you can make it for dinner, you don’t need utensils, it’s practically mess-free, and it even works as a snack too. So if deli meat can be great in so many ways, why are we [...] > read more

What is a Coregasm? | Fitness Around-The-Web March 2012

Published on 2012-03-30 12:43:57

March was a busy month for fitness news, which ranged from “Coregasms” to how keeping your hands cool while working out can increase exercise capacity. In case you were wondering, a coregasm is when a women experiences an orgasm simply by doing certain core exercises. A coregasm study published in March spread like wildfire across [...] > read more

Zygote Body | Free 3D Human Anatomy App Review

Published on 2012-03-29 09:07:03

Zygote Body (formerly called Google Body) became active again. Here’s a guide that will show you how to best use > read more

How Much Can You…Stretch? | How to Improve Your Weakness

Published on 2012-03-26 11:11:01

Have you ever noticed in the gym that you gravitate towards what you’re good at? If you can bench a lot of weight, then you find yourself benching every time you go to the gym and certainly every time you work out your chest. Or maybe you have that one abs exercise that’s tough but [...] > read more

How To Stop Food Cravings | 7 Tips

Published on 2012-03-22 14:04:43

Do you know the feeling late at night when suddenly you have a massive craving for sugar? It’s as if that chocolate bar you grabbed at the deli, or those random jelly beans you have in the kitchen are sinking deeply into your thoughts. No matter how much you try to shake the image of [...] > read more

Barbell Complex Workout for Fat Loss (Advanced)

Published on 2012-03-20 07:54:31

What is a Barbell Complex? A barbell complex is a type of strength circuit where you complete 2, or more exercises with a barbell back to back with no rest without the bar touching the ground. Barbell complexes can be used as a workout, or within a workout. Barbell complexes are an advanced training method [...] > read more

Whey Protein | Benefits, Risks, & Top Picks

Published on 2012-03-16 09:56:24

Whey protein has gone through a number of phases over the years – from being used only by bodybuilders to now being used by athletes and casual exercisers at all levels. This article will get to the core of what science says about whey protein powders. You will learn whether or not you should you [...] > read more

Steel Cut Oats Recipe You’ll Love…

Published on 2012-03-14 09:48:17

Oatmeal is a staple for busy and active people who need a filling breakfast to help kick start their day. The challenge is that buying a box of instant Quaker oatmeal is fast and convenient, but the convenience comes at a cost; less nutrient value and a lot more sugar. A healthier and low-sugar alternative [...] > read more

Jairo’s Body Transformation in 8-Weeks

Published on 2012-03-12 06:45:55

I have below a Q&A with Jairo Molina (photo to the right) who lives in Brazil and completed my BuiltLean Program with some impressive results. Despite having a busy office job and being completely out-of-shape when he started, Jairo lost 20lb and dropped 7% body fat in only 8 short weeks. I’ve been fortunate to [...] > read more

Can You Work Out Abs Every Day? Q&A

Published on 2012-03-09 10:44:07

Everyone wants a six-pack and everyone wants to increase core strength, but should you do abs exercises every day to accomplish that goal? Some of the most frequent questions I get about abs training are – “Can you work out abs everyday“, or “Should I workout abs everyday“? Conventional wisdom tells you the more abs [...] > read more

How To Run Faster | #1 Tip You’ve Never Heard

Published on 2012-03-07 09:56:44

You may be thinking that this article will explore alternative training methods or speed drills to help you run faster…but that’s not the case at all. After following the advice presented below, you will be able to: Run Faster Jump Higher Improve Quickness & Agility Increase Power … without ever going for a run, or [...] > read more

Arnold Sports Fitness Festival 2012 Photos

Published on 2012-03-05 10:35:13

In the fitness industry, there are a handful of mega events each year that draw tens of thousands of visitors to celebrate health and fitness. One of the largest was created by Arnold Schwarzenegger in 1989 with the original purpose of promoting bodybuilding to the masses. Since then, the “Arnold Classic” as it was called [...] > read more

Healthy Greek Food Options | Quick Guide

Published on 2012-03-01 07:34:07

Piercing blue waters, beautiful fresh seafood, and an abundance of hummus (my favorite) is what I imagine it would be like eating in Greece. I hope to find out one day soon but, for now, I enjoy the restaurants that bring me as close to that experience at their table. Greek is another delicious culture [...] > read more

Are Women More Attracted To Fit Men? | Fitness Around-The-Web Feb 2012

Published on 2012-02-29 07:40:10

In February 2012, the top fitness articles ranged from new research that explores female attraction to fit men, how exercise can help keep energy levels high at work, to exploring how much exercise we really need to stay healthy – and it’s A LOT less than you think. In case you were wondering about the [...] > read more

Bird Dog Exercise | Can You Do All Four Variations?

Published on 2012-02-27 07:16:25

The Bird Dog exercise is a classic core exercise that emphasizes lower back strength and balance. If you’ve never done it before, the first few reps make seem awkward and difficult to balance, but once you get the form down, you’ll want to make it a staple in your exercise program. Below are 4 variations [...] > read more

Healthy Brownie Recipe That Tastes Amazing?

Published on 2012-02-24 09:58:30

If you are dieting or simply striving to eat healthier, it can be difficult to avoid the temptation of sneaking in a cookie here and a sleeve of Oreos there. Most of these snack foods we crave, however, are empty calories with loads of sugar. Personally, I used to avoid all desserts like the plague [...] > read more

How Fit Are You? | Physical Fitness

Published on 2012-02-21 22:12:21

When you think of a person who is very physically fit, who do you see? An ultra-marathoner, a sprinter, a weightlifter, a gymnast, a professional football player, or maybe a guy on the beach with a six-pack? You may be surprised to learn that the simple question “What is Physical Fitness?” has confounded exercise physiologists [...] > read more

7 Reasons NOT To Use A Fitness Model Workout Routine

Published on 2012-02-16 21:00:50

When I first started lifting weights at 16 years old, I used a fitness model workout routine I learned from reading Muscle & Fitness magazine. Almost 15 years later, the same workout routine is still used by most fitness models today. I know this because I’ve met many fitness models (male and female) in the [...] > read more

7 Tips To Eat Healthy While Traveling

Published on 2012-02-14 09:59:17

Maybe it’s a much needed vacation getaway, or just another one of those business trips, maintaining healthy eating habits while traveling can be a big challenge. Avoiding unhealthy foods is tough enough as it is, but it can seem impossible if you are rushing to a long flight and will be spending the next few [...] > read more

Post-Workout Meal | What Should You Eat After A Workout?

Published on 2012-02-07 15:18:43

This article is a follow up to my pre-workout meal article written last week and a Q&A I did with Men’s Fitness on the subject of pre and post-workout nutrition. While the world of nutrition is rife with controversy, most experts agree a proper post-workout meal can improve results versus no meal at all. The [...] > read more

Best Healthy Snack For The Office Ever?

Published on 2012-02-02 13:38:47

When I was at my finance job, I had a lot of trouble avoiding some of the eating pitfalls that come with working in an office. The major challenge was not the meals I ate, which toward the end of my 5-year finance career were reasonably portioned and included mostly whole, natural foods. Instead, it [...] > read more

New Discovery: Exercise In A Pill? | Fitness-Around-The-Web Jan 2012

Published on 2012-01-31 12:27:11

In January, there were a number of news items and research articles that ranged from the supposed discovery of “exercise in a pill” to how 36-year-old football star Ray Lewis continues his on the field domination with help from a very strict exercise and nutrition regimen. Enjoy! Fitness News & Research | January 2012 Top [...] > read more

Free Workout Log Template You’ll Love!

Published on 2012-01-27 10:15:50

Tracking your workouts with a workout log template is one of the most effective and simple ways to help ensure you maximize your results. If you are working out for fun, or to maintain your health and fitness, a workout log can be overkill. But if you want to change your body, whether it’s to [...] > read more

Pre-Workout Meal: What To Eat Before A Workout?

Published on 2012-01-24 18:15:42

I just finished up an expert Q&A for Men’s Fitness on the topic of pre and post-workout nutrition for optimal results. I spent several hours conducting in depth research to prepare for the Q&A, so I wanted to share with you what I learned about pre-workout meal nutrition. Here’s the follow up article on post-workout [...] > read more

Fish Oil Supplements 101: Fat Loss Benefits, Function, & Dosage

Published on 2012-01-19 07:20:05

Out of the thousands of dietary supplements on the market, there are only a handful that deserve your consideration. Possibly the most well-researched, safe, and effective dietary supplement of all is fish oil. So what is fish oil? Why is it important? How does it work? Should you bother taking it? I’m going to answer [...] > read more

Afterburn Effect of Exercise: Q&A With Dr. Christopher Scott, PHD

Published on 2011-06-29 07:25:53

I have an interview below with Dr. Christopher Scott, PHD, who is an exercise physiology professor at the University of Southern Maine and one of the world’s foremost experts on the Afterburn Effect, which is calorie burn AFTER exercise. As you > read more

Cable Crossover Exercise: High to Low Variation

Published on 2011-06-23 10:41:37

I have below a video on a unique variation of the Cable Crossover exercise, which is a single joint exercise that targets the chest and requires a cable machine. While I recommend you spend 90% of your time and energy in the gym using multi-joint, co > read more

Top 10 Excuses For Not Exercising

Published on 2011-06-16 11:39:25

Over the years, I’ve heard hundreds of excuses for why people don’t exercise, or skip a workout. I must admit, I’ve certainly used a bunch of excuses myself after a long day at work. At the end of the day, it’s easy to make ex > read more

10 Pull Up Variations: Can You Do Them All?

Published on 2011-06-08 10:12:40

I have a video below that one of my friends described as “crazy” where I demonstrate 10 Pull Up Variations, but you can let me know what you think. My favorite back exercise by far is the pull up because it only requires your body weight > read more

Get Cardiovascular Benefits WITHOUT Doing Cardio? Here’s How…

Published on 2011-05-30 00:20:22

On Memorial Day, I’m being featured as a fitness expert on NY1 News, which is New York City’s local television station. The segment is about how to improve cardiovascular health without doing traditional forms of cardio and is airing 9x a > read more

Stretching Exercises: Basic Stretch Routine

Published on 2011-05-25 17:38:23

What Is Stretching & Why Is It Important? Flexibility is defined as the range of motion within a joint along the various planes of motion. Within each joint there is an optimal range of motion (ROM) that is essential for peak performance. Stretc > read more

Healthy Japanese Food Ordering Guide

Published on 2011-05-18 14:28:39

Below is a continuation of the healthy eating article series from Christy Maskeroni, who is a Registered Dietitian and Personal Trainer in New York City. Fish, rice, and vegetables – the staples of a Japanese diet. And, when most of the menu items > read more

How To Get Ripped: Definitive Guide

Published on 2011-05-11 08:20:17

While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique, I do have an interest in the extreme of body transformation, or how to get ripped. There is a massive amount of confusion about h > read more

Empty Calories At A Grocery Store Near You!

Published on 2011-05-04 10:52:13

As I’ve learned more about nutrition, I’ve become increasingly aware of the ubiquity of foods that offer almost no nutritional value whatsoever. What’s so shocking is that most foods that are available at your grocery store fall int > read more

What Motivates You To Exercise?

Published on 2011-04-27 08:25:04

The other day I had one of those long, tough days. I felt drained. The last thing I wanted to do was workout. I’m sure you know where I’m coming from. But then I started thinking about the reasons why I workout and I realized that the dis > read more

Balance Test: Test Your Dynamic Balance

Published on 2011-04-21 12:42:56

Balance is defined as the “even distribution of weight enabling someone or something to remain upright and steady”. Balance is a very important area of fitness (especially as we age) and is even an indicator of general fitness. People who > read more

Dumbbell Hang Clean & Push Press Exercise

Published on 2011-04-14 10:50:31

The barbell clean and press is a classic power lifting exercise that develops strength and power in your lower and upper body. The challenge is that it can be very difficult to learn, while putting significant pressure on your wrists and lower back. > read more

Dynamic Stretching Routine: Best Full Body Warm Up

Published on 2011-04-06 13:34:00

What is Dynamic Stretching? The short definition of dynamic stretching is “stretching as you are moving”. The opposite of dynamic stretching is static stretching, which is the stretching you are probably used to such as reaching down to t > read more

How Much Muscle Can You Gain Naturally?

Published on 2011-03-30 09:11:08

I get questions all the time from normal guys with office jobs who are 5’10” but want to be a ripped 190lb. This tells me there is a huge misconception about how much muscle the average man can gain naturally. This perception is skewed by > read more

Metabolic Conditioning Circuit For Burning Fat

Published on 2011-03-24 08:51:32

I discussed the basics of Metabolic Training, so now I wanted to give you a metabolic conditioning circuit you can add to your workouts to help raise your metabolism. Here’s a short video along with more information and pics below: I have two m > read more

Healthy Mexican Food Options | Quick Guide

Published on 2011-03-16 09:21:14

Below is a continuation of the healthy eating article series from Christy Maskeroni, who is a Registered Dietitian and Personal Trainer in New York City. Rice, beans, lean proteins, veggies, spices, and corn tortillas are the basic ingredients of Mex > read more

Top Personal Trainer With 800lb of Parents? Q&A With Jonathan Ross

Published on 2011-03-09 09:21:57

I recently interviewed Jonathan Ross who was named Personal Trainer of the Year by ACE and IDEA, is a Discovery Health expert, and author of Abs Revealed. A former astronomer, Jonathan is a VERY smart guy who is also very passionate about helping oth > read more

Best Push Up Workout Routine: Chest & Abs

Published on 2011-03-05 07:19:30

One of the classic chest exercises is the push up, so I created a push up workout for you that thoroughly engages your chest and abs. I also have a couple more push up workout ideas at the bottom of this article. For an intro video on push ups, check > read more

10 Push Up Variations: Can You Do Them All?

Published on 2011-03-02 11:05:33

Here are 10 push up variations that range from medium difficulty, to very difficult, as you’ll see with the last push up variation, which is the Aztec push up. Just giving you some ideas to break up the monotony in the gym and try new things! W > read more

10 Push Up Variations: Can You Do Them All?

Published on 2011-03-02 11:05:33

Proper Push Up Form: How To Do A Push Up

Published on 2011-02-23 08:57:06

Push ups offer a ton of great benefits including: 1) Perform Push Ups Anywhere – You can do push ups anywhere because they only require your body weight. No fancy or expensive equipment required. 2) Increase Pushing Strength – Push ups en > read more

Proper Push Up Form: How To Do A Push Up

Published on 2011-02-23 08:57:06

Active Rest Can Make a BIG Difference

Published on 2011-02-10 13:58:53

There’s a way to make your workouts more productive without changing the actual exercises, reps, or sets. You will notice an increase in strength and stamina, decrease in joint pain and stiffness, stress relief, and you will feel lighter and yo > read more

Healthy Chinese Food Options: Quick Guide

Published on 2011-02-03 12:44:55

Below is another guest post from Christy Maskeroni, who is a Registered Dietitian and Personal Trainer in New York City. Chinese food is one of the staple menus in our take-out menu drawer. What’s great about Chinese food is that it’s available a > read more

Jack Lalanne Tribute: Facts About Fitness Icon

Published on 2011-01-24 11:37:31

On January 23, 2011, Jack LaLanne died of respiratory failure at the age of 96 due to pneumonia at his home in Morro Bay, California. When I first heard the news from a friend, I was speechless. Jack was the fitness icon who seemed like he would live > read more

Jack Lalanne Tribute: Facts About Fitness Icon

Published on 2011-01-24 11:37:31

Cost of Obesity in America: Stats & Analysis

Published on 2011-01-20 16:25:54

I came across the following about the cost of obesity in America from my friends over at medicalcoding.org. I always take statistics with a grain of salt, but I believe that when viewed constructively, this type of analysis can help raise more awaren > read more

How Many Calories Should You Eat To Lose Weight?

Published on 2011-01-18 13:59:40

The following is a quick step by step guide to estimate how many calories you should eat to lose weight, which is a question I’m asked ALL the time. When someone says “lose weight”, I take it to mean “lose fat without losing m > read more

Metabolic Training 101: Definition, Benefits, and Exercises

Published on 2011-01-10 07:52:24

What is Metabolic Training? The short definition of metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workou > read more

How To Make & Keep Fitness Resolutions

Published on 2011-01-04 15:49:22

As the New Year begins, it seems like everyone suddenly is an avid exerciser. Unfortunately, the initial enthusiasm of making fitness resolutions typically fades away as most people revert back to old habits. Sad, but true. In my opinion, one big rea > read more

Best of BuiltLean 2010

Published on 2010-12-22 12:32:52

On March 15, 2010, I launched BuiltLean.com. Of the 70 articles that I wrote this year, I wanted to pick out a handful to make it to the Best of 2010 list. This was certainly not an easy task, but I chose the following 5 articles (in random order) ba > read more

7 Best Fitness Gifts For The Holidays

Published on 2010-12-14 11:26:42

I compiled a list of fitness gifts that your friends, or loved one’s will enjoy. They range from pricey to inexpensive, but they all can be very useful in helping people exercise effectively and in one case, eat healthier. Fitness Gift #1: Body > read more

Nutrition Tips for the Holiday Season

Published on 2010-12-08 09:10:40

Below is guest post from my friend Christy Maskeroni, who is a Registered Dietitian and Personal Trainer in New York City. Christy shares some very helpful nutrition tips so you can enjoy the Holiday Season without expanding your waistline. ‘Tis th > read more

Progression: The Best Way to Lose Fat and Build Muscle?

Published on 2010-11-19 12:36:12

I was on TV earlier this week discussing DeltaFit and the benefits of progression, which in my opinion is the most important exercise variable to safely and effectively change your body, whether you want to lose fat, or build muscle. Nick and Neil to > read more

DeltaFit on TV: Link to Video

Published on 2010-11-18 00:27:26

On Monday (11/14), DeltaFit was featured on NY1, New York City’s local TV station along with two DeltaFit success stories who achieved very impressive results. The response from this segment was HUGE and generated thousands of visitors to Built > read more

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Blog Feed: Built Lean Fitness Tips - How to Get Lean, Toned, and Lose Body Fat Fast

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