5 Things I hate about MyFitnessPal


  1. Premium I love the idea of premium, and I must say premium was much overdue, and is well worth it for some people. However for the majority of individuals that don’t use every single feature the app has to offer, $10 a month is a bit pricey. It’s hardly justifiable for the majority of people that don’t count their macros 24/7, year round. $3 a month would be a great price in my opinion; that would be a more valuable price for the majority of users. Either way, this is a bold and brave move by Under Armour.
  1. Apps & Devices As if MyFitnessPal wasn’t becoming complex enough, now we have a plethora of apps to choose from. Trying to use and understand every setting and option on this app is already a handful; having a ton of other apps and devices linked to MyFitnessPal makes it feel like it’s trying to be the “Facebook of fitness apps” when I think it would be better as “the snapchat of fitness apps.”
  1. Needs better Food Creation Vetting It would be shockingly easy to sabotage new MyFitnessPal users, spamming incorrect macros all over their search engine if you wanted to. You can pretty much enter anything into their database with any sort of macros and it ‘s not really vetted well. If I am a new MyFitnessPal user I may actually believe that giant bowl of lasagna and meatballs only had 800 calories, 100 grams of protein, 50 grams of carbs, and 22 grams of fat. When in reality the protein is probably half that with the fat doubled and the carbs tripled. Things that don’t add up should be vetted and deleted more successfully.
  1. Shop Fitness Gear I love MyFitnessPal but with a premium version + a link to Under Amours clothing it’s starting to feel much less personal and much more like a premium marketplace for fewer people. If you’re just using the app to count macros, then you probably aren’t also looking to buy clothing, just to count macros and learn your body.
  1. Becoming too complex It’s easy to reminisce the old days when MyFitnessPal owned MyFitnessPal; I was able to count macros with nothing more than the occasional ads. I understand that banner ads and pre-role ads aren’t as efficient as they used to be regarding ad revenue but MyFitnessPal is getting really cluttered. I miss the purity and simplicity of the original version, that MyFitnessPal represented. Now we have premium, app affiliates, steps per day, Under Armour sales plugins, affiliate devices, challenges, blogging, etc. The point is, if anything more is added to this app I believe it would be running too far from its routes.


Success is not linear

Success is not linear; success is undulating Periodized growth.

If we spent half the effort on Methodology in business and general life as we do in the gym, I can only imagine where we would all be. I’m not saying I don’t like all of the methods and systems; I’m a science guy, so I love all of them. My goal here was to apply Undulating Periodization to daily life, and business.

If in your gut what your feeling, what you’re doing right now doesn’t make you happy, stop, don’t do it.

Find what you’re good at, and find what you’re passionate about; find a way to tie passion and strength together.

Top 5 Dieting & Fat Loss Myths Debunked

Myth #1

Fasted cardio burns more fat

Truth: It doesn’t matter what time you do cardio. Morning, midday, evening, night, burning calories is burning calories. Don’t stress out about what time you do your cardio, just do it. At the end of the day burning 400 calories on the treadmill is burning 400 calories on the treadmill. Your body doesn’t give 2 shits what time you burn these calories. Don’t stress the timing, just get it done.


Myth #2

Not eating breakfast is bad

Truth: No, it’s not. Eating breakfast isn’t going to change the amount or speed of weight you lose. Eating breakfast does not jumpstart your metabolism up. I am not telling you not to eat breakfast; I am telling you that it’s not a big deal. Consider this, if you’re eating 2000 calories in one day its always going to be 2000 calories. If you consume 2000 calories including breakfast, or you skipped breakfast and still ate 2000 calories, you still ate 2000 calories on that day. There is no science to back this myth up, only bogus studies that don’t prove anything. If you like to eat breakfast eat breakfast; if you don’t like to eat breakfast don’t eat breakfast.


Myth #3

Eating more meals throughout the day will “turn on your metabolic furnace.”

No, no, no eating every 3 hours doesn’t speed up your mentalism it just makes you anti-social. The amount of meals you eat isn’t going to change the rate at which your metabolism expends calories. Let’s look at this from a base level; we have protein, carbs, and fat as fuel sources. The way we lose weight is by manipulating these 3 macronutrients I.E dropping caloric intake. Eat the amount of meals that makes you happy, end of story.


Myth #4

You need to eat certain “clean foods” to lose weight

Truth: While it is healthier to eat “clean food” it doesn’t do anything noticeable to your weight loss. You can eat really healthy and also be really fat; you can eat shitty and be very lean and fit. The key is to be fit and healthy, not just fit or healthy. Regarding fat loss, a carb is a carb, fat is fat, and protein is protein. If you hit your target numbers regarding your program and you’re on a caloric deficit, you will lose weight. You should still eat 75-90% clean foods for your own health, and longevity, but not specifically to lose weight.


Myth #5

You can change your metabolism in weeks

Truth: You’re fucked. Your metabolism is your metabolism. Everyone has something called a BMR (Basil Metabolic Rate) and you can’t change it in a matter of weeks. Your BMR is how many calories you burn while at rest. What you’re actually doing by working out, doing cardio, and taking fat burners is expending more calories. You’re not “increasing your body’s ability to burn fat.” Now, you can raise your metabolism over time by building muscle, and lifting more weight in the gym; however that doesn’t happen in weeks. What people actually mean to say is that you can burn more calories doing more physical activity in the short term. Building your metabolism is a long term journey of muscle and strength building.

Top 5 Booty Building Stretches Postworkout

  1. Pretzel Stretch To setup the movement go ahead and lie flat on your back and bend both knees. Now cross one leg over the other so your foot is on the opposite knee. To begin the movement Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Hold this position for about 15-30 seconds. Repeat 2-3 times after your legs/glute training. https://youtu.be/vk8Od9wVPk4 hipflex
  2. Deep Lunge To setup the movement Step your right leg far forward into the lunge position. Now lower your hips down as much as you can. Hold for about 15-30 seconds and then repeat on the opposite side. Do the movement with both sides twice after leg/glute training. https://youtu.be/h7oGdcPEP-UHip Flexor Lunge https://youtu.be/vwToKziL5A4https://youtu.be/YQmpO9VT2X4 How-deep-can-you-lunge
  3. Pigeon Stretch To begin the pigeon stretch place your front lower leg crossways onto a Yoga mat. Next stretch your other leg back as far behind you as you can. Now go ahead and lean forward to increase the stretch in your glute muscle. Hold this position for about 15-30 seconds then swap sides. Do the movement with both sides twice after glute/leg training. https://youtu.be/jQMsyrLowFwhttps://youtu.be/_vS1_lmAYYA 152945852
  4.  Hip Abductor Stretch To begin the movement sit on the floor with your legs as far apart as possible and knee straight. Now keep the back straight and lean forwards from the hips. Hold this position for about 30 seconds. Repeat 2-3 times after your glute/leg training. https://youtu.be/Xjt3Po_CxOM maxresdefault (1)
  5. Butterfly Stretch To setup the movement Get down on the floor, bring both legs together, bring your feet together, just like this <>. Sit down into your hips. Keep your back straight, your shoulders back, core tight, and you’re going to drive your knees down into the floor. Alright. Make sure that you’re sitting up tall. Don’t slouch at all. Don’t sit into it. Make sure that you’re nice and tall and really open up the hips. You’re going to hold it for about 30 seconds, and then release and then do it again. Repeat 2-3 times after your glute training. https://youtu.be/rdxD3POKbV8https://youtu.be/sQ1CuSFp14Ahttps://youtu.be/ZADA5EzIj_k image002

Top 5 Booty Building Exercises

1. Barbell Hip Thrusts


To begin this movement you will need a bench and a barbell. Start out sitting horizontal on the bench, pick the bar up and rest it on your lap. The bar will be resting across your hips at this point. If you have never done the movement before, before using any amount of weight, get the movement right! Slide down into the floor, get your shoulder blades and your head resting on the bench, with the barbell right across your hips holding onto it the whole time. Feet should be flat and the legs should be at a 90 degree bend. The movement will begin with you dropping your hips down to the ground. Don’t let them touch the ground but get a good stretch in them. Now press through your heels, squeezing your glutes together; push the barbell back up towards the ceiling. Come back down and push up. If there is one exercise that targets your upper butt it’s this. It will build the overall thickness of the booty.

2. Barbell Squats


Anyone that wants to build a booty needs to be doing squats. Squats are the mother of all lower body exercises, and are the foundation of building the booty. To start, place your feet shoulder length apart resting the bar on your shoulders with your toes at a comfortable outward position. With your chest up and pressing your hips back begin lowering your body, as if you were about to sit in a baby chair. Stop the movement when the hip joint is slightly lower than the knees. While putting pressure through the heals lead with your chest while pushing your hips forward using those glutes to raise yourself into the top position. Congrats, you have just performed a barbell squat.

3. Stiff Legged Deadlifts


To begin the stiff legged deadlift hold a couple of doubles by your side or grab a barbell and stand up straight with your legs faced apart about shoulder width; your knees should be slightly bent. This will be your starting position. Keep your knees stationary and back straight, exhale and lower the dumbbells over the top of your feet by flexing your hips and setting your butt back; keep moving forward as if you were going to pick something up from the floor. Continue this motion until you feel a stretch on the hamstrings, then inhale and start raising your torso back up again by extending your hips until you’re back at the starting position. Make sure throughout the whole movement to have the shoulders rolled back and the chest up high, never letting your back round out. This is a great exercise for the lower portion of your glutes, to help create that lifted booty and also tighten up the hamstrings and to keep cellulite away.

4. Walking Lunges


To start the walking lunge step out a nice length squat down to a 90 degree angle using the leg you stepped out with, with the opposite leg placed knee almost touching the ground floor and leg pointing behind you. Slowly come back up switching your step out legs and repeat. Make sure your chest stays up and your shoulders stay pinned back so that your back doesn’t round, and go get it. This is a great exercise to isolate the entire booty one cheek at a time.

5. One Leg Squat


Just as you would a conventional squat take the same form; simply find a bench to put behind you, stretch your other leg back and place your foot on the bench. Time to squat, time to focus on that single cheek. When you’re finished with one leg simply take the other leg of the bench behind you, place your other leg on the bench and begin to squat. On this exercise a smith machine squat rack is preferable over a free weight barbell squat simply because you can focus on the muscle without worrying about stabilizing yourself as much as you would need to on a free weight squat. This is a great exercise to isolate one butt cheek just as walking lunges, but in this case you are taking out all of the stabilizing need in free weight lunges and fully isolating the booty.