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 improve strength, build muscle, lose fat, or increase performance, tracking every set of every exercise of every workout is the fastest way to help you get the best results.

Continue Reading Free Workout Log Template You’ll Love!

While the squat is a functional movement that many consider the “King” of all exercises, it can be very difficult exercise to complete with proper form.

So why is proper squat form difficult for so many people?

Continue Reading How To Increase Squat Depth

“How Deep Should I Squat” is a very common question that causes a lot of confusion. Some people believe squatting 1/2 way down is easier on the lower back, while others believe squatting very deep is actually safer for your back and more effective overall.

Continue Reading How Deep Should You Squat? Q&A

“Almost everything we have been taught about aging is wrong. We now know that a very fit body of 70 can be the same as a moderately fit body of 30.”

–Dr. Walter Bortz, MD

Do you use your age as an excuse for not feeling, or looking your best? For not being strong, fit, or flexible?

If you do, you need a wake-up call my friend! I’m hoping this article inspires you to reach your true potential to live a longer, fuller, happier life with the fit and strong body you deserve.

I remember my first year in the work force as a 23 year old, my friends would complain about back stiffness, or not being able to lift as much as we did in college. We all had become “has-beens” and in a way, we thought it was funny.

Continue Reading Inspirational Fitness Photos Of Men over 40, 50, and 60!

Last week I attended a full day workshop on “Posture and Movement Analysis” in NYC. About 25 fitness professionals showed up, all of whom exercise regularly. After we conducted a posture assessment for each other, we were shocked to learn that EVERYONE had moderate to severe posture problems.

It is very possible that you too have a moderate to severe postural problem that can affect your health and performance. I must admit I have a small to moderate degree of every postural deviation listed in this article!

While this article does not cover how to conduct a comprehensive posture assessment, I chose the 5 most common posture problems I see that are caused by a sedentary lifestyle. For each posture problem, I list the (1) indentification, (2) cause, (3) problem, and (4) solution.

Keep in mind the solutions listed are only “possible” solutions because some of the causes and problems may not be correctible (i.e. congenital issues, or trauma). Finally, be aware that any posture problem can lead to other problems as the human body is one “kinetic chain”.

Continue Reading 5 Most Common Posture Problems (and how to fix them)

Several years ago when I started to see sneakers with webbed feet (Vibram Five Fingers) and hear of people running barefoot, I thought it was ridiculous. Today I have a different perspective, however, because the amount of barefoot running research supporting the benefits of barefoot running is compelling.

The photo comparison below highlights the impact of wearing tight fitting and heavily padded sneakers and shoes. Notice in the photo on the left how the man’s feet have conformed to the shape of his shoes with his toes scrunched together and feet narrowed. The photo to the right of a man who walks barefoot has a “fanning” of the toes. Can you imagine the implications of running, or playing sports with feet like those on the left? Less stability, less strength, less ability to absorb shock – a whole lot of injuries waiting to happen.

Continue Reading Barefoot Running Research: Why You Should Run Barefoot (even occasionally)

Below is new BuiltLean contributor John Leyva’s first article. We’re thrilled he’s on board and look forward to his contributions!

One of the most common questions I get is, “Should I do cardio before, or after weight training?”

While the long answer is “it depends”, most people will be better off completing cardio after weights whether their primary goal is muscle gain, strength gain, or fat loss.

Here are 7 reasons why you should consider doing cardio after weights:

Continue Reading Should I Do Cardio Before, or After Weights?

Is your low back excessively tight? Do you have chronic pain in your lower back?

If you answered “Yes” to these questions, you’re not alone. Americans spend over $50B per each year on back pain and as much as 80% of the population will experience a back problem at some time in their lives.

Continue Reading 7 Yoga Poses For Low Back Pain

I’m always on the lookout for ways to pair exercises together (supersets & circuits) to get more exercises done in less time to increase intensity, get cardiovascular benefits, and improve results.

Continue Reading 10 Minute Cardio Workout Using Step Ups

Millions of working professionals around the world sit in an office chair all day long, which can significantly affect overall health and posture over time (See: Is A Sedentary Job Affecting Your Health?).

I was invited by Business Insider, which is one of the most popular business websites to contribute an article about correcting rounded shoulders, which is an all too common issue with working professionals.

Continue Reading 5 Exercises To Correct Rounded Shoulders From Office Work