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The Journal

Understand before you train.

In-depth articles to help you understand the logic behind our method—and make your decision with confidence.

Featured
Why strength is likely the best indicator of aging
Health & Longevity

Why strength is likely the best indicator of aging

It predicts mortality better than most common markers—and better than muscle mass.

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How do you manage a restaurant without compromising everything?
Nutrition

How do you manage a restaurant without compromising everything?

If a single dinner is enough to derail your progress, the problem isn't the dinner.

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I haven't exercised in ten years; is it too late?
Health & Longevity

I haven't exercised in ten years; is it too late?

You aren't just building a physique; you are building your independence for the next thirty years.

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Cardio or weight training for fat loss?
The method

Cardio or weight training for fat loss?

The scale measures total weight. It says nothing about what that weight is made of, and that is precisely what matters.

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How many sessions per week do you really need to make progress?
The Method

How many sessions per week do you really need to make progress?

You have 168 hours in a week. Two of them are enough, provided you know how to use them.

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Should I be completely wiped out after every session?
The method

Should I be completely wiped out after every session?

Your effort should be serious but not maximal. It is the cumulative effect of your sessions that produces results.

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Is more always better?
The method

Is more always better?

Gains diminish as you add more, while costs continue to rise.

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What does poor physical fitness actually cost?
Health & Longevity

What does poor physical fitness actually cost?

The cost is paid in daily energy, in downtime, in years of lost independence.

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Will weight training make me gain weight?
The method

Will weight training make me gain weight?

Developing a muscular physique requires years of deliberate work. It doesn't happen by accident.

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Why you won't always make progress
Organization

Why you won't always make progress

Your life doesn't run at a constant intensity. Your body follows suit, and that's perfectly normal.

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Will I get injured?
Health & Longevity

Will I get injured?

The risk exists, but it is low—and lower than the risk of doing nothing at all. The problem is the pace.

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Does fasted cardio burn more fat?
The method

Does fasted cardio burn more fat?

You burn more fat during the session. It makes no difference to the weekly results.

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Do carbohydrates make you gain weight?
Nutrition

Do carbohydrates make you gain weight?

For an equivalent caloric intake, low-carb and low-fat diets yield very similar results.

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What should you do when you go away on a trip or vacation?
Organization

What should you do when you go away on a trip or vacation?

Maintaining what you have built requires about a third of your usual volume.

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Training is only one pillar of health
Health & Longevity

Training is only one pillar of health

Two hours a week doesn't make up for what happens during the other 166.

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How do you stay consistent when motivation fades?
Organization

How do you stay consistent when motivation fades?

No one relies on motivation to go to work on Monday morning. Training should be no exception.

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Should you count calories?
Nutrition

Should you count calories?

A measurement tool, useful temporarily. Counterproductive when it becomes permanent.

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Should you eat protein at every meal?
Nutrition

Should you eat protein at every meal?

Your daily total matters more than how you space out your meals. Spacing them out mainly helps you reach that total.

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Why almost all diets fail
Nutrition

Why almost all diets fail

They are designed for a period, not for a lifetime. The deciding factor isn't metabolism.

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I eat healthy but I'm gaining weight, why?
Nutrition

I eat healthy but I'm gaining weight, why?

The problem is rarely a lack of discipline. It stems from a flawed measuring tool that is consistently biased in the same direction.

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Why your weight fluctuates by two kilos from one day to the next
Nutrition

Why your weight fluctuates by two kilos from one day to the next

The scale measures everything: water, digestive content, and glycogen. Not just fat.

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Does sleep matter as much as training?
Health & Longevity

Does sleep matter as much as training?

With the same deficit, sleeping five hours instead of eight completely changes the nature of the weight lost.

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Why 80% of results come from a few levers
The method

Why 80% of results come from a few levers

Four levers account for the essentials. Everything else is fighting over the scraps.

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Time is not what you are missing
Organization

Time is not what you are missing

What’s missing isn’t available time, but mental bandwidth. They are two different problems.

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Reading is a great start. Structuring is even better.

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