The Most Attractive Body Weight for Your Height Based on BMI

Attractive black man posing in front of a building.

Determining your ideal weight is crucial for looking shredded and attractive. Get it wrong, and you’ll miss your physique potential. Too light or heavy, and you’ll slip through the cracks. There’s a weight formula based on your height that gives the ultimate movie star physique. Let’s break it down. How BMI Can Help Determine Your…

Read More

Get Shredded on Two Workouts Per Week

Greg O'Gallagher two workouts per week plan

Since early 2023, I’ve spent most of the year training just two times per week. The rest of the time I walk and just try to be active in general. This has allowed me to gain strength and muscle at a rapid rate. Makes it easier to stay lean as well. I know this sounds…

Read More

Protein Intake for Getting Lean – A Simple Strategy

Greg O'Gallagher and beautiful girl walking on a boat.

Getting enough protein is crucial for successful fat loss and muscle retention when cutting. However, many struggle to hit their daily protein target, especially while fasting or on lower calorie intake. Let’s dive into the details on protein while cutting – why it matters, how much you need, and tips to easily reach your goal…

Read More

How to Get Down to 10% Body Fat or Lower

how to reach single digit body fat percentage

Here’s how to break through 10% body fat. Let’s say you’re at 15%, maybe you’re at 20% or 30% body fat. You start cutting, and somewhere along the lines, you hit a plateau. For most people, that plateau is usually around 10% to 14%. You have something called your body fat set point. When your…

Read More

Fast Twitch Training is the New “Cardio”?

If you have been following me for any time, you probably notice that I don’t do a lot of traditional cardio. My two main modes of training… Lifting weights for building strength and dense muscle Walking for overall health and fat loss The problem with prolonged traditional cardio like jogging or bicycling is that it…

Read More

This “Running Guru” Died While Jogging…

Did you know the man responsible for launching the jogging movement died while jogging? He was only 52 at the time and had a heart attack while jogging on a back road in Vermont. His name was Jim Fixx… …and he wrote a book called, The Complete Book of Running. It was published in 1977. This…

Read More