Rucking is a simple form of fitness. It's where you walk with an external load or more weight on your body. You can use a bag, rucksack, weighted vest, or a tactical plate carrier.

It's my favourite way to do low-intensity cardio without bashing up my body or damaging my joints.

You should do it, so you can improve your body composition, fitness, and strength all at once!

The most proven method to build strength and muscle is by using progressive overload. Meaning, your strength training routine or gym program must get harder and more challenging.

You need to increase the demands you place on yourself - plain and simple. Otherwise, your body won't change!

In this episode, I provide you with 14 different strategies on how to do that.

Don't drink your calories! Unless you want slower (or no) fat loss, that is.

Reducing, or eliminating, liquid calories is the simple solution for getting leaner faster.

If you choose to do this, you will have three beverages to choose from, and a leaner body as a result.

Losing fat and gaining strength have one key element in common. They both require you to use the highest amount of energy.

While they 'cost' the most upfront - energy, brain power, and effort - they give you the most on the backend.

Think about it like this, the more you spend (energy), the better the outcome (results).

Do you know what maximum effort means, entails, looks, and feels like? Most gymgoers don't!

Doing a set of 5 repetitions is different to doing 10 reps, 15 reps, or heaven-forbid 20+ reps.

You need to adjust the weight up/down or alter the intensity by making it easier/harder.

BUT...it always demands your 100% effort, regardless of the exercise or how many reps you are performing.

When you do different exercises every week, you feel like you're getting a "good workout" in.

Because it's hard, your muscles are working, it's novel, new, exciting, and different to last time.

But you lose all that progress the minute you swap those old exercises out for new ones. That's why it's so dangerous, and why I caution against it.

The chin-up is a very popular strength exercise - and for good reason. It showcases immense strength and physical prowess like few others.

Want to discover the secrets behind being able to do strict chin-ups?

Follow my proven progression system so you can finally achieve your very first rep. (And avoid this all-too-common error, in the process!)

"Go hard or go home" makes for a good gym t-shirt - but it isn't accurate.

You can only train as hard, and often, as your body's ability to recover from that stress. Sometimes, OVER-training is actually a case of UNDER-recovering.

Learn what auto-regulation means, and how to apply it.

So you can train harder and longer, without breaking your body down or overdoing it.

To become the "best version of yourself possible", you must live to your highest standards. Not your lowest, and not only some of the time - but all the time.

Stop rewarding bad behaviour and telling yourself it's ok. It's not acceptable!

I tackle this issue head-on so you can live to the standards you are capable of.

How many times have you let your emotions (or feelings) tell you when you do, or don't, work out?

How often do you talk yourself out of exercising by saying the phrase "I don't feel like it"?

It's time you figure out how to make that a thing of the past. Use this tactic to fix it forever!