Distilling 5+ years of personal experience and the latest research into 2 minutes — Research shows the only way to lose body fat is through an energy deficit. But to achieve it healthily, you need to maintain a proper hormone balance. Also, tons of studies have proven that spot reduction is a myth. So, to shed belly fat, you need to lower overall body…

As easy as lying on the couch and watching Netflix — The idea and definition of “healthy” for me are different. I don’t believe in getting chiseled six-eight abs or bulging biceps like Popeye. I have a healthy BMI of 21.1, body fat of 16.1% (healthy range: Men 14-25%), bone mass of 4.2% (healthy range: Men 3–5%), the muscle mass of…

They torch calories, boost endurance, are highly functional, and build full-body strength — When I first started working out, the only exercises I did were the ones my mentor and partner performed. As the months rolled by, inspired by my favorite fitness models and jacked dudes in my gym, I incorporated other exercises — most of which I’ve come to realize are just…