Many people want to know exactly how to build muscle in the upper back. For some, it’s about aesthetics: They want to add size and definition to their trapezius muscles, latissimus dorsi, deltoids and rhomboids. Other people want to prevent or rehab injuries by building up the muscles of the rotator cuff: the supraspinatus, infraspinatus, teres minor and subscapularis. And then there are those who are focused on the upper back for “performance,” whether that means improved posture in daily life or sporting success. Here, we’ll tell you how to train your upper back with compound and isolation exercises. Sets and Reps First, remember that “building muscle” means different things to different people and a coach can provide the best plan based on your goals. For example, for those who want increased muscle size, 3 sets of 8-12 reps with medium loads will often do the trick. For those who...Read more

We’ve been asked this question so many times: Does fat make you fat? The one-word answer is “no.” So why do so many people avoid fat or believe it causes weight gain? The answer is likely because the diet industry went through a low-fat craze in the ‘90s. And it doesn’t help that body fat and dietary fat share the same name. You are what you eat, right? Wrong in this case! It also doesn’t help that the word “fat” is sometimes used to describe someone who is overweight. If you combine all that, it’s easy to see why so many people avoid fat and so many products have the phrases “low in fat!” and “fat-free!” on their labels. But dietary fat isn’t a problem. It’s one of three important macronutrients. Protein and carbohydrates are the other two. Fat is just a nutrient that supplies energy and it’s a source...Read more

—everyone wants to know as spring and summer roll around. Here’s the short answer: There is no single best exercise, but we’ll give you three things you can do to lose body fat, improve core strength, and increase muscle definition. HEAD: 1. Eat Right Everyone has abdominal muscles. They just aren’t visible on a lot of people. Those who have visible abs generally have lower levels of body fat…and the right genetics don’t hurt, either. If you’ve heard the saying “abs are made in the kitchen,” I’m here to tell you that’s true. For abs to be visible, you’ll have to eat food that will support your training but not higher levels of body fat. A nutrition coach can help you figure out the best plan to bring out that six pack! HEAD: 2. Do Full-Body Movements With Free Weights Some styles of training help you develop a strong core...Read more

Many, many people have asked a fitness coach if it’s possible to lose fat “right here.” When they ask, they always point to a body part. It might be the belly or perhaps the legs. Some point to the area underneath the arm, and others point to the neck. All are asking if “spot reduction” works; i.e., can you choose exactly where you lose fat? The answer: No, you can’t specify which fat you lose. Doing exercises specifically for your area of concern won’t create changes in body fat at that location. For example, you won’t get rippling abs if you do 1,000 sit-ups a day. The body just doesn’t work like that. It won’t “take fat” from beside a working muscle. It will provide fuel to the muscle by using all the sources and systems available to it (there are many). Further, genetic factors influence exactly where people carry...Read more

“How do I get better arms?” We get this question all the time. Sometimes it’s from people looking to build muscle in their biceps and triceps. Other times, people are looking to achieve better tone. We’ll answer the question for both crowds. Here are five things you can do to get the arms you want. Eat Properly Surprised this one is first? Don’t be: Nutrition is the foundation of everything when it comes to fitness. If you want to build larger muscles, you’ll need protein. And if you want to increase tone and definition, you’ll need to reduce body fat. To drop fat, you must have your nutrition dialed in: You can’t eat excessive amounts of food; some foods will help you accomplish your goals faster than others. We have nutrition experts who can tell you exactly how to eat for your goals, but here’s the short, general version: Prioritize...Read more