Hi, you must perform a needs assessment first and put yourself in a relative caloric deficit long term. Use biofeedback cues to see if you are on the right track. Also, if you want the body you mention, think oxygen debt! Not cardio! Cardio will lead to efficient fat burning and storing, you don't w...

Worry about the basics! Supplements will account for less than .5% of your results from working out. Eat, sleep and train! Yes, creatine is good for certain people, but not beginners. Don't fall into the marketing hype!

Alex, definitely stick with big, compound exercises to start and master your bodyweight exercises. Stick with your program for some time, at least 10-12 weeks. Small variations can be made such as speed, range of motion, resistance and angle of exercise, but don't change your program from week to we...

Saturated fat can be quite anabolic, we definitely want to stay away from trans-fatty acids. With that said, don't go overboard with saturated fat (lean beef, some milk). Many people do not do well on dairy (bloating, digestion), particularly if your goal is cosmetic. Aim for your BWx16-18 cals and ...

Hey, first off, when designing a diet for 'fat loss', it has to be functional, meaning it works for you and you can stick with it. Seeing that you are a female and currently weigh around 155, I would start you off at 1200 calories per day. No, your body will not think it is going to starve. If you a...

Hey guys, complex carbs are good whether cutting or bulking! Also, beware, any program that assigns a tempo to the lift is usually suspect. Muslces are designed for explosion and when we train them in a 'functional' capacity, only then are the movements down slower. Hope this helps-Kyle