https://youtu.be/yC1SYzaSMwQ [00:00:00] Introduction and overview of training hacks[00:00:21] Importance of weightlifting and link to free program[00:01:13] Hack #1: Give yourself permission to go through the motions and limit weight lifted[00:02:03] Hack #2: Use wifi scales to track weight and eliminate friction[00:02:51] Hack #3: Evidence-based tips for dealing with Doms[00:03:26] Hack #4: Get a pair of para lats for versatility and upper body mass[00:03:44] Hack #5: Go for a quick walk upon waking up [00:04:00] Hack #6: Go for a quick walk upon waking up[00:04:16] Quick gym hack for taking plates off the bar[00:04:58] Hack #7: Use a simple single cue for exercises[00:05:35] Hack #8: Tozo NC2 earphones for noise canceling[00:06:18] Hack #9: Utilize Apple Health or exist.io for personal data tracking[00:07:19] Hack #10: Learn to use your glutes during accessory movements [00:07:17] Hack #10: Learn to use your glutes during accessory movements[00:07:38] Hack #11: Quick posture fix with underhand band pull apart[00:08:04] Hack #12: Use rest periods for pre-hab or stretching[00:08:26] Hack #13: Use a physical analog timer for productivity[00:08:53] Hack #14: Get a pull-up bar for posture improvement[00:09:12] Hack #15: Use Dr. Eric Goodman's Foundation series for back pain[00:10:39] Hack #16: Use the wobbly sausage for elbow problems[00:11:59] Hack #17: Use the HeavySet app for tracking total volume in training[00:12:39] Hack #18: Prep gym stuff the night before to minimize friction[00:13:54] Hack #19: Consider infrared sauna and red light box for physique improvement [00:13:52] Hack #20: Set a goal to hit your age in number of reps of bench press[00:14:11] Hack #21: Use a dumbbell in one hand for split squats to improve focus[00:14:33] Hack #22: Try chest supported rows for a great back workout[00:15:15] Hack #23: Try the one-arm cable variant of the chest supported row if your gym doesn't have a pull-down machine

We haven't died. Make sure to subscribe to all of these to hear from us, we're still taking requests, but our efforts are mainly focused towards Youtube and our other podcast below. Subscribe below, and we'll see you over there 👊️. Youtube The Grow Your Online Fitness Business podcast Instagram Twitter

Yes, we haven't uploaded on here for a while. Remember that you can catch us on Youtube and our Business Podcast where we post every week.

We received this brilliant question from an anonymous reader: Here's our reply: https://www.youtube.com/watch?v=QmWPKfO6l6A&feature=youtu.be Remember, we upload much more regularly on our other podcast here to help you to grow your online fitness business: https://open.spotify.com/show/5hvdMcB2ba4ua4812pMkuJ

If you've seen my video rundown of red light therapy, here is the full discussion with expert from blockbluelight, Daniel Ebbett. Use code PROPANE at checkout for 10% off all of his products. https://youtu.be/7cjZwllSaZY Discussing: Dan's journey of discovery Why is nobody talking about this? The big picture goal Easy wins from a light perspective The main benefits How the power compares to sunlightWhy are devices not all created equal. The price difference is not worth getting a bunk device with zero results! ⁃ Where to buy a legit unit Also, check out our run-down of blue light blockers here: https://www.youtube.com/watch?v=YDsVXJCrWAY

https://www.youtube.com/watch?app=desktop&v=qi2TlbAYPRw&feature=youtu.be We spoke to Natalie, a Herbalife distributor who got in touch with me after watching this video and seeing things coming together. Absolutely fascinating, vulnerable discussion. 0:00 Intro3:25 Getting into Herbalife11:01 Community support12:55 Becoming a distributor16:50 How much money did you make?26:10 Moral dilemma30:19 Quitting herbalife36:05 Husband joining42:35 How it feels to be out46:30 Losing trust of clients50:46 Do you need qualifications?1:01:19 What now?1:06:45 Getting in touch

Season 2, episode 3: https://youtu.be/A3pvxkQRXRw

This week we cover four very important topics: – Sitting and smiling for 4 hours a day– Why every train journey is a sensory assault of screaming and farting– The best business book– Are business coaches legit? Should you hire one for a total business overhaul, or to solve a specific problem? Send in your questions!https://propane-business.com/ask-us-anything/ Find out more about Propane Business:– https://propanefitness.com/businesspodcast– https://propane-business.com/Youtube: https://www.youtube.com/user/PropaneFitness/Facebook: https://www.facebook.com/PropaneFitness/IG: https://www.instagram.com/propanefitness/Twitter: https://twitter.com/PropaneFitness

Welcome back - after overwhelming demand to restart the podcast, here we are. Here we cover: Bodybuilders drinking breast milk for gainsOur experience getting drug testedHow many calories in a million litres of semenWhy you should stop ‘talking professor’ as an online coachHow to balance working ON the business vs working IN the business See our full guide for setting up a profitable online fitness business and book a call with us here: https://propanefitness.com/businesspodcast Ask us a question here: https://propane-business.com/ask-us-anything/ https://youtu.be/OX__C3GN2-w

https://youtu.be/UMoz_DlMnTM 0:00 Intro0:45 Employability1:20 Higher salaries?3:15 Safety net4:30 Uni vs apprenticeship5:00 ‘I dont know what to do'6:10 Better than university7:00 Why non-graduates fail9:33 Costs11:00 Social life11:20 Conclusion: Further reading:How to survive university https://www.youtube.com/watch?v=WA-QdS_ncXMThe Way of the superior man: https://amzn.to/3nzU0Am Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom: http://www.propanefitness.com/casestudyyt 1) SUBSCRIBE to this channel ⬆️. Click the notification bell 🔔️. New videos every Wed/Fri/Sun 2) Subscribe to the podcast: https://podcasts.apple.com/us/podcast/grow-your-online-fitness-business/id1479418251?ign-mpt=uo%3D4 3) How-to guides on http://propane-business.com Music by https://soundcloud.com/gaskelgreed

This was a bit of a sensitive topic: We're fortunate to have the opinion of a transgender friend of mine to discuss his experience on testosterone, and thoughts on fairness in men & women's sport. I may have misstepped in some of these comments: My goal is not to offend, but to outline the positions on both sides of the argument: the right for cisgender women to compete in a competitive sporting environment that is protected from male advantage, as well as the right to inclusion of transgender athletes. I'm keen to hear your thoughts below: 0:00 - Intro & Warning 2:50 - The gender performance gap - 6:50 - Role of hormones 8:40 - Rules: Transgender sport 9:20 - HRT/TRT & performance 15:10 - Effects of transitioning: 16:00 Is it fair? https://youtu.be/6II3Cw3dtYI

Ben helps founders apply operational principles from the Royal Marines and 10 years in tech leadership to evolve world-beating tech teams. He uses a systems approach, with more breadth than dogmatic agile consulting, and deep technical experience that's missing in business coaching. We discuss: The synergy from two worlds: being a marine and software development.Developing situational awarenessHow to avoid getting shotWhat Ben sees most people lackingA set of mental modelsOODAHow to move from system 2 to system 1Having some spare capacityPre-brief + debriefOpenness, being blameless, and inviting challengeRed team thinkingHaving a framework, drilling it first and then throwing chaos at it using the same framework to react Find out more about Ben: https://twitter.com/commandodevhttps://[email protected]

Jonny and Yusef are back answering more of your questions from Instagram this week, including bangers such as: How to become a rich AF digital nomadFavourite weird exercisesStupidest fitness trends that we've followed in the pastWould you have sex with a man for £1mHow to become a PT in 2021Is 'nervous system' training bullshit?

It’s here... we all sit down to answer the most burning questions that you all asked via Instagram. Get ready for some absolute truth.

This has been a common request. So here we are. The full scoop. Enjoy: https://www.youtube.com/watch?v=qSZnTQjIVao&feature=youtu.be Timestamps: 0:00 Intro1:00 Herbalife's Nutritional Principles 📜3:13 My Experience at Their Event 👯4:40 Multilevel Marketing Schemes 🔺6:53 The Product 🍼9:52 Taste 🤢10:19 Alleged Contaminants 💊

This week we have an absolute banger of a re-cast for you. After we chatted to Jay Campbell, he invited me (Yusef) on to his own podcast. I was on form that day, and know that you'll benefit from it. We cover a lot of things that I usually shy away from speaking about, so prepare for something a little different. Learn more about Jay here, and get hold of his free eBooks where he dives deep into hormone optimisation, without the pseudoscience. More people than ever before are trying to get onto the path of consciousness, but despite the willingness, most just don’t know where to start. How can young conscious beings increase their awareness when they’ve never even been taught what meditation is, let alone the right way to do it? We’re living in the information age, and that should mean everyone has access to the guidance they need. However, there’s simply too much information to sift through to get any real answers. How can someone entirely new to the world of consciousness building tell if they’re accessing the right information? In this episode, co-owner of Propane Fitness, Dr. Yusef Smith shares how to increase consciousness at a beginner’s level. Three Takeaways Why silence is the key to consciousnessWhen we’re forced to be alone with our thoughts, we begin to unpack each layer of our emotions. Sometimes we have to deprive our senses to truly connect with our minds.How our physical bodies are impacted by our thoughtsEvery thought and emotion has a physical counterpart in our bodies. The benefit of this is that we can recondition ourselves through both mental reorganization and by working directly with the body through stretch work, breathwork, and meditation.Why we need to stop looking for a quick fix to consciousnessWe wouldn’t expect to see massive results after a 6 minute workout, and we shouldn’t expect to be fully conscious after just one meditation. Consciousness takes commitment, and if we want to see full benefits from it we have to practice regularly. https://www.youtube.com/watch?v=ZoKHfF6H0ss

…the absence of usually ever-present feelings of missing out on life, the crux upon which a prison sentence exerts its punishment. It did feel somewhat like the rest of the country had sunk to our level of existence, just with the trappings of Netflix and Deliveroo.  My former colleagues in the NHS being lauded as heroes, whilst I sat in prison a villain. This week we have something a little different. I chat to Dr Tim Kerr with a fascinating story, drawing wisdom from prison life into modern living. Tim has documented his incredible insights in his blog, inthedoc.wordpress.com which I would highly recommend checking out. We cover: His story, including how he was arrested while on shift at the hospitalRadical honesty and opennessMaking peace with your skeletonsWhat gyms are like in prisonLiving a monastic lifestyle in prisonWriting as therapyLessons from living in prison that apply to modern lifePlans for Tim’s future

Yusef and Jonny chat about what they actually each track, how tracking has changed over the years for them, processing the data and what really matters.

Most of us haven't been pushed into the splits by our coach from 5 years old. So is it too late to learn to move like an acrobat? Yuri Marmerstein is an acrobat, handbalancer and adult learner, which sets him apart as a fantastic teacher. Unlike many gymnastics coaches, he recognises that adults have different needs and constraints too. Also covering: How to periodise gymnastics with bodybuildingHow to learn many skills at onceThe games your ego plays when you're learning new skillsWhere to start if you've never done this stuff beforeWhat flexibility and gymnastics can teach you about your emotional stateHow to use coaching and video feedback to accelerate your learningHow to learn any new skillWhat acting can teach you about your body Find out more from Yuri here: http://www.yuri-mar.com/products/ His book http://www.yuri-mar.com/products/balancing-the-equationpdf-ebook https://www.instagram.com/yuri_marmerstein/ You'll also enjoy: https://propanefitness.com/emmet-louis-on-how-stretching-is-a-laser-into-your-soul/ https://propanefitness.com/stretching-lessons/

Yusef and Jonny field some of your questions from Instagram. Covering fitness, coaching, business advice and a whole lot more. There’s also an exciting call for Jonny and the guys even make their own sound effects. Reference: 10 characteristics of an enlightened relationship - https://www.youtube.com/watch?v=g6jh5QUWPk0

Let's talk about future-proofing your decisions. Such as choosing software, sometimes it feels like picking the thing that’s cheapest or easiest to set up is the right choice but this can cause big issues down the line. Try and help your future self.

Adam McDonald is a bodybuilding coach whom we've been helping grow his online fitness business, Health Mastery. Recently he interviewed Yusef on the victories and foibles of the healthcare system:00:08:02​ How much nutrition to you learn as a Doctor?00:20:25​ The ideal healthcare system00:26:47​ Did Becoming a doctor help him as a coach?00:41:59​ Which professional should someone see and when?00:49:00​ How much do endocrinologists know? What about twitter-certified endocrinologists?00:55:20​ Yusef’s plan for the future Subscribe to Adam's Youtube channel below, and check out his website for evidence based, no-nonsense natural bodybuilding content. https://www.youtube.com/watch?v=5Lc9fla6mYE

I’ve just completed my (slightly late) 2020 annual review.  Here are some lessons which I'm sure you'll value too. https://youtu.be/3zmf5JJwqUI Business 📈: What I learned Cutting the fluff and focusing on a single metric is the way to progress. For us, it was opt-ins. We have had our most profitable year by FAR by focusing on ONE product, ONE funnel.  “But what about Goodharts law?”  “When the measure becomes the target, it ceases to become an accurate measure.”Goodhart's Law Goodhart's law holds up. But it doesn't kick in straight away. Everything works until it doesn’t. Optimising for ONE thing is better than not optimising for anything.  Recurring reviews are the safety catch to ensure you’re still heading towards your vision ⛵️. As Chris Sparks says, nothing is grandfathered in.  Separate planning from execution. Working as a Doctor 👨🏻‍⚕️: What I learned Being a good doctor is about consistent application of the inputs. No magic. Honestly, I had taken my eye off the ball a little this year with medicine, and I thought I would struggle with being a ‘senior’ house officer. But the role came naturally. Most ‘on the job’ learning is osmotic, unconscious. Add in a touch of focused learning and you cannot fail. Free time is the truest form of wealth.  - The risk barbell: Being a doctor is the most bombproof job there is. When everyone was being furloughed around me this year, there wasn’t even a SNIFF of my job being under threat. 👃 Relationships 💘: What I learned Deeper connections through simple pleasures: Walking or eating with loved ones. I planned my gift-buying with TickTick and avoided the last minute panic. Asynchronous communication is underrated. Voice messages allow you to collect your thoughts and truly LISTEN (in 2x speed if you want to 👀 - don’t tell anyone). A hack for getting over your fear that ‘socialising isn’t productive’: Walking or eating together ticks many boxes. Working on projects together with your partner: grow together while working on a common goal. This year has shown us how poorly people tolerate being in their own company. Solitary confinement is considered the highest punishment. We must learn to enjoy our own company, not try to plug the existential void with TikTok videos: https://twitter.com/PropaneFitness/status/1341299729259487232 Cultivate fewer, deeper relationships.  Our friend and mentor Paul died last week. Jonny and I were planning to visit him this year, and we missed our chance. You could lose someone at any time. Nothing is for granted. Don’t delay seeing people you love, and show them you care. Paul was always a refreshingly authentic presence and unexpected mentor to us. We would often ask his advice on sales, and he’d call back within 24 hours with a set of prepared notes with no agenda, just a passion for helping others.He never half-assed anything, and threw himself into life with both feet and a sense of humour. RIP brother, we’ll miss you, and we’ve learned a lifetime of lessons from you. Training: What I learned 🤸 Big win: I finally got some flares on the floor: https://twitter.com/PropaneFitness/status/1339645133462056962 The Lesson: focus single-heartedly on a goal, rather than spreading myself too thin. Passive flexibility does NOT equal active flexibility. Blast and cruise. It’s hard to gain a skill/strength/flexibility etc, but much easier to maintain or regain it.Gyms can close for months at the drop of a hat. Always have a backup bodyweight-training goal. Personal Growth This Year: ⚛️ What I learned I truly got my personal growth systems nailed this year by doing LESS.The lesson: You need less, not more self improvement masturbation. The personal development world is a rabbit hole.  Get it nailed and MOVE ON. Don’t let it be a form of procrastination. Treat it like brushing your teeth 🪥. You do it once daily.

I loved this one. Dr Stuart Mcgill, professor emeritus at University of Waterloo for 30 years, clinician and researcher is THE man to follow about fixing your back pain. He works with athletes and general population, covering the principles to cure your back problems and sciatica. He's published over 240 papers, and written several books about back pain. Here he covers how to fix your lower back pain with a systematic and individualised approach. This year we're seeing a lot of sitting in makeshift home offices and gyms being opened and closed unpredictably. This has contributed to more people experiencing back pain. In this episode, we are lucky to have the authority, a master of his craft. Dr. Stu McGill is an academic, laboratory, clinician, researcher and a professor at the University of Waterloo of 30 years. He has a clear framework and takes a nuanced approach to back pain. We cover: How to cure your back pain: https://youtu.be/V76dVu3d_wo What is the back's capacity for recovery? https://youtu.be/givl_ucbInI Is 'pain-free’ a realistic goal? Does this equate to healed tissue? Dr McGill's approach to assessing back pain: https://youtu.be/fDOw2yOGOig Mimicking the movement patterns of pain-free populations Does Hanging help with back pain? https://youtu.be/a9UXVOXJVsU “The perfect storm” of powerlifting + yoga/gymnastics Reconciling overcoming the threat response following injury Stiffness vs loosenessHow to generate stiffness in someone who is hypersensitised Percussive massage devices: Do theraguns help with back pain? https://youtu.be/_x9MlUmKpcE Does Sleeping on the floor cure back pain? [Spoiler - it depends] https://youtu.be/L_B931iK8Mc What not to do Rules of thumb with flexion vs extension-intolerant pain? A guide to buying Dr McGill's booksDr McGill's mental models for success, why he doesn't know how to log in to facebook: https://youtu.be/2LxOAhEMFN8 Find out more from Dr McGill here. He has written a number of books on back pain, but the one I'd recommend as the most practical is Back Mechanic with included video guides. To escape your back pain for the price of a book is a miracle. Absolutely well worth it. If you're a clinician and want to take your knowledge further, I'd recommend Ultimate Back Fitness and Performance. It's not for the faint hearted, but it is truly the definitive resource on back pain for athletes from a practitioner's perspective. The depth and density of gems that his books contain are ridiculous.

We had Emmet Louis on the podcast back in 2014. Since then, it's been awesome to see the evolution of his complete system for flexibility and handstands: Including: How lack of flexibility could be limiting your strength "Anyone can get side splits in a few weeks" 🤯️How gaining flexibility shines a light into your dark emotional patternsIntro to Daoism And more. Find out more from Emmet here: modernmobility.com handstandfactory.com http://emmetlouis.com/

We join Chris Williamson from Modern Wisdom as we begin the 2nd Season of Life Hacks. Our favourite tools, apps, websites, strategies & resources for a productive and efficient life. Expect to learn our real life review of the AirPods Pro, how to hack your hunger when cutting, our favourite To Do List apps, how you can manage your Instagram Inbox on desktop, a huge list of our favourite things to watch on TV and much more... https://www.youtube.com/watch?v=YgfLTq3geAA Extra Stuff:Get Chris' free Ultimate Life Hacks List to 10x your daily productivity → https://chriswillx.com/lifehacks/Check out Jonny & Yusef's site - https://propanefitness.com/Learn to build an online business - https://propanefitness.com/modernwisdomDo your chores whilst cooking breakfastCoffee Bags4:6:6 Method for coffeeAirPods Pro - https://amzn.to/3fHhMn1 https://www.brain.fm/Ask a friend to take you clothes shoppingReebok Nano X - https://amzn.to/3elVwyT Romaleos 4 - https://www.wit-fitness.com/collections/romaleos-4 https://gethuman.com/Write a letter online - https://www.pc2paper.co.uk/Pressups when hungryClean teeth on an evening to stop hungerGo to bed earlier when cuttinghttps://www.omnigroup.com/omnifocus/The Foundation Series for posture - https://youtu.be/4BOTvaRaDjI Start with weakest side in gymWatch a subtitled film to combat dual-screeningWatch Parasite on Amazon PrimeKeep a list of things to watch or readWatch The GentlemanWatch SuccessionWatch Gangs Of LondonWatch Defending JacobSkip forward to avoid ads on SiriThe Productivity Planner - https://www.intelligentchange.com/products/the-productivity-planner SideCar on MacOShttps://www.instagram.com/direct/inbox/https://www.flotato.com/Determine the maximum and minimum tolerance for areas in your lifeUpright induction charger - https://amzn.to/3epzOd2Louder audiobooks for comprehension

Jonny & Yusef join Chris again as our most popular series returns! Here we go with another Life Hacks episode as we detail our favourite apps, websites, resources and products for a productive and efficient life. Expect to learn... How to send blog posts direct to your Kindle, the best electric toothbrush, how to add 20g of Protein to every cereal bowl, a pocket-sized upgrade to your holiday luggage, the best low calorie ice cream, how to flawlessly navigate a city, and much more! https://www.youtube.com/watch?v=rzlP_EdfR7Y Extra Stuff:Barebells In CerealSoda Stream - https://amzn.to/37HiIn5Asda Finest Dark Chocolate Cherry GranolaLittle Drawstring Bag - ReebokTravel Safe - https://amzn.to/2STkdsQAmazing Grass Greens PowderIf you’re buying flavoured things, get chocolateAlways buy two tickets for eventsSend to Kindle for Chrome & Mac - https://chrome.google.com/webstore/detail/send-to-kindle-for-google/cgdjpilhipecahhcilnafpblkieebheaBen & Jerry’s Moo Phoria Allow the manufacturer to do your portion control for youNomo BagCityMapperJournal one bad thing a day and make it positiveHave a better email signatureEat, sleep & train at the same timeMinimum Viable Product for habitsToro Phone Sleeve - https://amzn.to/39LVdudEmirates > OnAir > Client ID 3 NumbersEatLean Cheese Protein Hamper - https://www.eatleancheese.co.uk/product/eatlean-ultimate-hamper/Amazon Hourglass - https://amzn.to/32aSNmuWash up after cookingSonicAir Toothbrush - https://amzn.to/2SVTOdSFollow PropaneFitness Online - https://propanefitness.com/Take a break from alcohol and upgrade your life - https://6monthssober.com/podcastCheck out everything we recommend from books to products - https://www.amazon.co.uk/shop/modernwisdom Chris Williamson on Instagram

Jonny & Yusef join Chris Williamson again for another Life Hacks episode as they detail our favourite apps, websites, resources and tools for a productive and efficient life. Expect to learn... How to make your Instagram stories look beautiful, our choice for the best phone case, how to steal coffee from Costa, why flipflops are needed at every back door, the ultimate upgrade for flossing, the best moisturiser on earth, and much more. https://www.youtube.com/watch?v=kZzSRIF2sMU Check out everything we recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom Extra Stuff:Large Coffee in a Medium Costa Cup [Will Robertson]Scalable Salad - Tabbouleh SaladMous Phone Case - https://amzn.to/2PeP6HUSchedule Send on GmailKeep FlipFlops Near The DoorDiversify Your Personality With GolfCanva - https://www.canva.comUnfold - https://apps.apple.com/gb/app/unfold-create-stories/id1247275033Brave Browser - https://brave.comThe Ready State - https://thereadystate.comCreate groups for people you’re introducingWater Flosser - https://amzn.to/2BEOinUCreate A Happiness BuffetClarins Super Moisture Gel - https://amzn.to/2BEuwsEApple HealthWhoop 3.0 - https://www.talkable.com/x/39aywEStand Up for phone use2nd Phone for socialsMyFlightDelayed.comCanada & US VisaPolygrip For Toilets

Danny Miranda is a man who has done the work: he was running an Ecommerce business, which was draining his soul. He took a deep dive into the uncomfortable reaches of his mind, and returned with a life of authenticity and some great insights to uplevel your energy and discipline. In this episode, we cover: Living a life of authenticitySelf-imageBecoming comfortable with the uncomfortableInfusing life, positivity and energy into your workWhat energy fundamentally is.Building a personal brand without being a willy.How self-love and discipline work together Follow @heydannymiranda on twitter, and give his blog a binge-read. This guy will lift your spirits. https://youtu.be/kbxXGMmzMXc

Here we are for the ninth Life Hacks episode. Here we detail our favourite apps, websites, resources and tools for a productive and efficient life. Expect to learn...  Why yoghurt is a savoury ketchup, how to save £1 on meal deals in the airport, how to automatically share your Instagram Stories to Facebook, the best apps for laptop keyboard shortcuts, frictionless To Do List capture, finding beautiful free images online, and much more. https://www.youtube.com/watch?v=Y_hT1D920zc Check out everything we recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom Extra Stuff:Screenshot Crop on iPhoneOrder Filter Coffee in a Coffee ShopVimium - https://chrome.google.com/webstore/detail/vimium/dbepggeogbaibhgnhhndojpepiihcmeb?hl=enShortcat - https://shortcatapp.com/Hold onto the bottom of the wheel in a car crashGet a Toastie Machine - https://amzn.to/2JUahuDDoodle Poll - https://doodle.com/make-a-pollShare Your Instagram Stories To FacebookDelay Requesting Your Plastic Bag In A SupermarketShortcuts on the App Store for Scheduling iMessageUnsplash.comZoommy App - https://zoommyapp.com/5/3/1 For Productivity - coupled with TodoistFrictionless Capture For To Do ListsEvernote Email Address - https://www.evernote.com/referral/Registration.action?sig=a51c13796a1906976e4d676cbcc756e7836bf4767d9d76e822ed017352c3df86&uid=62953055Send To Kindle Email128bpm House Music For Counting SecondsPredict Your Calories Earlier In The DayJames Haskell’s Cookbook - https://www.amazon.co.uk/shop/modernwisdomGet An External DisplayBetter Touch Tool - https://folivora.ai/Fully Capisco Chair - https://fully.eu/products/hag-capisco-chairFully Desk - https://www.fully.eu/pages/jarvis-adjustable-standing-desksKelly Starrett Desk Bound - https://amzn.to/2XRX53gWHSmith 4.99 vs Boots 3.99 Departure Lounge w/ Soreen Buttered Slices10% Of Your Sandwich Should Be ProteinWhey & Greek Yoghurt To Satisfy Hunger At WorkDelete Vice Social Media AppsWatch Line Of DutyWatch The PlanetWatch Years And YearsLine Up Seat Or Bed For SunbathingPeriodise Who You Listen ToYour Lack Of Planning Is Not My Emergency

11 Things to STOP Doing to Be Productive | Burning a Clean Flame 🔥️ | https://youtu.be/zDaS0oBrq6I This is part 7 of my maximum productivity series: The exact workflow I used to get a medical degree & work as a doctor while running 2 businesses. RESOURCES MENTIONED: (discount links) Free goals process and worksheet 🐘️Evernote ✅️ Ticktick Blotter Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast Music by Gaskel Greed

This is part 6 of my maximum productivity series: https://youtu.be/cVO_PTDm7ts This video is the exact workflow I used to get a medical degree & work as a doctor while running 2 businesses. See the full playlist on our channel for the complete system. RESOURCES MENTIONED: (discount links) Free goals process and worksheet 🐘️Evernote ✅️ Ticktick Blotter Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast Music by Gaskel Greed

https://youtu.be/Zv4-z0W9SaE RESOURCES MENTIONED: Free goals process and worksheet 🐘️Evernote ✅️ Ticktick Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast Music by Gaskel Greed

The ridiculous thing about the training program in this post, is that it came about from stumbling across something by accident - and turned out to be the best training decision I've ever made. It's going to be a sore 8 weeks for you, but I promise that if you stick to the program, your results will speak for themselves. 1. The Backstory A couple of years ago, I was working long hours in a busy office job, and my upper body strength and size was plateauing hard. My rep performance started to drop off during sessions, and I was actually regressing. Coming into the gym week-in, week-out only to get weaker is just a tad demoralising... I felt like this sedentary job would be the final nail in the coffin to lifetime progress. So - long hours during the day, and my evenings were filled with prep for my med school applications. I didn't have the time or energy to be wasting hours in the gym with endless isolation exercises or doing 2-a-days, especially not long-term. But at the same time, I knew the reality is that minor tweaks won't suffice to bust through a plateau. If your upper body progress is stagnating, then continuing to do the same thing and hoping you'll get a different outcome is literally the definition of insanity. We're all gulty of this. We push on, hoping that eventually, by sheer attrition, we'll be repping 3 plates on the bench press and have a tasty V-taper. I present to you exhibit A: you. Look back on the last 6 months of your progress.. are things already headed in that direction? If not, and your progress has been stagnant, then an intervention may be required. There is a military concept of 'overwhelming force': the idea that to conquer a task, undercommitting your resources could cost you MORE time and energy in the long run. The stubbornest target need activation energy: an overwhelming force. Dive in head first and you'll squash all resistance. What happens to the martial artist that meekly toes the wooden block? He looks like a belson with a broken toe. 'Do it, you fanny' A friend of mine came to visit during this lull, who happened to be doing the Armstrong pull-up program at the time. He suggested that I try it out. Me: ‘Pfft. I’m above that. I only do weighted pull-ups now.. and 3 sets of pushups in the morning? That’s cute. Do you even lift?’ He berated me and wrote out the program on a scrap of paper… ‘do it, you fanny’. You know what? Fuck you, I'll do your little program. 2. Results: Week 1 →Week 8: I did the program as written. The result was adding 25kg to my bench press in 8 weeks, over an inch to my upper back & chest, and 125 reps on my pushups. If you had told me that this was possible, (despite not even benching for 4 of those weeks) by doing pushups and pullups… I’d say you were living in lala land. Here’s what happened: Pics or it didn’t happen: Lats on tour: End of Armstrong Program I held on to a lot more size in my subsequent diet as a result: But it wasn't all lollipops and rainbows. Looking back, there were some hitches that needed ironing out if one were to do the program exactly as written, which I would not recommend. I was niggly, tight and had no plan for transitioning out of it. Armstrong can be done straight out of the box if the goal is just to increase your pull-up numbers for an army test. However, without considering the context of your training, it's unlikely to produce results, or worse, cause injury. The progress I made was a result of fitting Amstrong into an appropriate training and diet setup. This begged the question: How can we safely and predictably replicate these results with clients? Turbo boost Over the following couple of years Jonny and I looked at refining the process to create a 'turbo-boost' button for anyone experiencing a slump in their upper body progress. It needed to: complement a hypertrophy-focused training program, while keeping you injury-free, and provide a smooth transition back to regular training.

This video is part 4: The cure for overwhelm See the full playlist on our channel for the complete system. https://youtu.be/0Id_rb_vA0k RESOURCES MENTIONED: Free goals process and worksheet 🐘️Evernote ✅️ Ticktick Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast Music by Gaskel Greed

This video is part 3: CAPTURE 🎣️. See the full playlist on our channel for the complete system. RESOURCES MENTIONED: Mailbutler.comTobyEvernote https://youtu.be/Krz084hRRF0 Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the channel Music by Gaskel Greed

On to part 2: https://www.youtube.com/watch?v=0Ga83VkRHWk 🎙️ Blue yeti 🖥️ Second monitor 🐦️ Goose stand 💡️ BenQ 🔊️ Bose mini soundlink ⚡ Wireless charger 💻️ Nulaxy Laptop stand 🔌 Wire tidy ⏳ Pomodoro timer ✅️ Ticktick 💺️Lumbar support This video is part 2 of my personal productivity workflow. See the full playlist on our channel for the complete system. - Free goals process and worksheet - Tiago Forte Pyramid - Eric Helms Nutritional Pyramid books

This video is part 1 of my full productivity workflow. I'm so hyped to finally release this as a fully refined workflow, and I know you'll benefit immensely. So let's get into it: https://www.youtube.com/watch?v=F2gVlQb6caE See the full playlist on our channel for the complete system. Resources mentioned: Goals process and worksheetThomas Pueyo Learn more about how to build and deliver a profitable online programme to your clients, and gain financial freedom Subscribe to the podcast Music by Gaskel Greed

Our content on meditation always gets overwhelming feedback, and we've had requests for a step by step guide for beginners. Well here is an instructional guide, from the OG himself, Kit Laughlin: https://youtu.be/3CFUGYp62jw Make sure to watch the full interview: https://www.instagram.com/p/CFmdYEwgXjj/

Kit was absolutely on FORM for this one. Here's what we cover, including a specific step by step guide to getting started with meditation at 22:00. Shownotes: 00:00 - Intro00:45 - “Stretching 2.0”01:45 - we are here today to talk about meditation03:00 - what kind of mediation is best?04:00 - basic instructions on how to start meditating05:30 - learning styles have changed07:10 - learning from written word08:15 - follow along stretching programs vs recipe programs10:15 - I have been meditating for ~35 years10:50 - the need for simple, follow-along meditation programs11:00 - what exactly is meditation?11:45 - the Four Postures of meditation12:15 - Hat tip to Daniel Ingram13:45 - The shortening of attention span in modern era14:15 - the “Six-second Abs” approach to meditation14:45 - “What do you think the meditation project is?”17:00 - a surface take on different approaches19:00 - “Undoing the illusion of self!” and the superficiality of modern takes on meditation20:00 - “a McMindfulness approach is still better than no approach!”21:00 - inhabiting the body to develop awareness21:45 - The unpredictability of psychedelics22:10 - Kit: let us go into the detail:23:45 - get started in two minutes!25:00 - “feel your body” does not connect, for many people25:50 - Yusef's experience with Vipassana retreats26:30 - most meditator’s experience on their first retreat is pain26:30 - the basic instructions continue27:45 - the “meditation object”28:15 - “feel the movements in your body we cal ‘breathing’”29:00 - meditation is an embodied practise30:45 - ‘one-pointed’ awareness as alternative; ‘open awareness’31:05 - “what is happening now?”31:45 - As you breathe in, what do you feel?32:00 - a thought will come into your mind32:45 - “a bad meditation session”33:30 - “hold your awareness GENTLY on your meditation object34:30 - “be nice to yourself!36:30 - stickiness37:25 - “unsatisfactoriness vs ’suffering’”38:30 - experiencing sensations IS being present39:45 - paying attention to what’s actually happening (not what you think is happening!)41:10 - your body only has one language41:50 - we are not trained to attend to sensations42:15 - the most important things in this life are what the body experiences43: 30 - thought as a ‘time stamp’44:20 - “Im not a meditation person”45:50 - “I’m speaking to an audience of typical Westerners”46:45 - “There’s no such thing as a ‘bad training session’”49:00 - “I’m a knowledge worker”49:45 - Kit’s recommendations for Yusef's practise50:15 - Lying relaxation/meditation51:20 - why Kit recommends a lying practise51:45 - learning meditation is about unlearning many habits53:00 - Kit’s first insight53:45 - relaxation is just another habit55:20 - humans are more doglike, than catlike56:45 - Yusef on how being relaxed can become the new norm57:15 - the thought stream58:45 - Kit’s experience on retreat in Berkeley1:03:05 - why it’s so important to be able to relax1:04:05 - “I don’t have to be, or do, anything1:07:00 - a few quick questions1:08:00 - pay attention to what’s actually happening now1:11:30 - importance of comfort in stretching1:13:30 - life-changing skills1:14:30 - not adding anything1:17:30 - breath counting1:24:15 - experiencing serenity in the body was life-changing1:24:30 - mantra1:28:00 - “neural down-regulation”1:29: 30 - the difference between being relaxed and deeply relaxed1:31:30 - sympathetic and parasympathetic nervous systems1:34:30 - the importance of being aware that one is relaxed1:35:45 - engaging with reality directly1:36:10 - difference between non-attachment and detachment1:37:00 - anger1:41:45 - the ‘dis-ease’ of being you1:43:45 - Final question: what should we NOT do?1:48:00 - what do you want out of your life?1:51:00 - Kit chastises Yusef's reading style1:51:50 - the book Essentialism”1:52:30 - knowing what you don’t want1:55:00 - being a beginner by choice1:58:30 - Rousseau’s great quote Find out more from Kit at https://stretchtherapy.net/

Here's how I get through 30 books per year while working full time as a doctor. I'm no Tai Lopez, but actually I don't want to be sat here bragging about the 200 books per day that I read. There's very limited value to that. Savour the book, squeeze the lemon 🍋️, and enjoy this video: https://www.youtube.com/watch?v=9it0ET868QI

Contents: Overview: Basic TruthsMy backgroundMain approaches to back painMythsThe pain cycle: What makes pain lingerRecommendations Video version of this article: https://www.youtube.com/watch?v=hjKGuqjEkGg&feature=youtu.be “Back spasming up? You’d better ice it ASAP” - Chiropractors "If you EVER round your spine, I'm afraid you'll die.” - Osteopaths “You’ve just got weak abs, do more planks” - Rehab specialists "We could operate, but it might make it worse" - Neurosurgeons “There’s nothing wrong with you, it’s all in your head" - Physiotherapists “Your back pain is simply because your root chakra is misaligned, which is overactivating your left inferior oblique causing a slight anterolateral shift of your pelvis when you walk. You just need to wear more of the colour brown and take this expensive herbal liver tonic”. - Kinesiologists Thanks for the advice, bro-therapists, you bunch of knobs. A bunch of knobs If you’ve been struggling with back pain, you’ll likely also have been told a similar bullshit-cocktail. It's likely got you nowhere with your pain, but done wonders for lightening that heavy wallet. If you've had recurrent back pain with no success, read on. Clearly your current approach isn’t working. And you’re not alone. 1) Basic truths: Back pain is poorly understood by health sciences. Each field has a little piece of the puzzle at best.There is an entire industry founded on selling devices and miracle cures for back pain based on extremely fishy evidence. Such cures are no better than placebo, but will cost you a lot more.While underlying diagnoses may differ, there are several common features in typical back pain. This is good news: These features provide a trail into resolving your pain.You must take ownership over your recovery. No therapist can ‘fix’ you with a triumphant crack.The road to recovery requires a multifaceted approach and consistency. Eric Cressey identified the 5 common problems people like us face with back pain: Many got sub-par, outdated physical therapy.They were just as concerned about maintaining a training effect while injured as they were about actually fixing the injury.They lived and died by their diagnostic imaging (MRI, x-ray, etc.), but paid little attention to the relationship of those scans to their symptoms and functional deficits.Most sought to learn more about their injuries so that they could be informed consumers in dealing with doctors and therapists, but they wound up more confused because of the varying opinions in the field today.They were looking for direction in how to progress back into a "regular" training regimen, but all that most of them could seem to get from their clinicians was contraindications ("don't do this"). While I can’t diagnose your specific issue, I have been round the houses with my own back pain. Several of my own clients, in person and offline have been able to fix their back pain. This article will save you the journey of dead-ends and help you to claim your life back. 2) My Background You may be thinking that if the experts haven’t nailed back pain, then who is this presumptuous swine with fine rhymes opining on the spine? I am speaking foremost as a patient, (who happens to be trained as both a doctor and sports massage therapist), sharing my experience of chronic, radicular back pain. Professionally, I’ve also treated several clients with back pain as a sports therapist with the approach below. Ultimately, this article was borne out of a tearfully obsessed personal need to get out of pain, which became an intractable curiosity to get to the bottom of such a common yet poorly managed epidemic. I truly understand what you’re going through. The physical pain, the existential frustration, the endless chase for an answer amidst murky evidence and conflicting recommendations. Being fobbed off by health professionals. Feeling like you’ll be in pain forever.

https://youtu.be/R4M27RWGf4I Dr Asif Munaf is a Propane Athlete and sports medicine registrar with a special interest in performance enhancement. Here we discuss the potential perils of steroids, peptides and off-label drugs in the pursuit of a better physique. Note: Audio quality improves after 2 minutes: some tech teething problems at the start but stay tuned for some golden nuggets here, especially if you've been wondering about some of the less often talked-about effects of steroids. Twitter: @DrAsifOfficial Instagram: @EndoranceUK

Between night shifts, Yusef takes the opportunity to talk through the rules of getting super lean. These come from his and Jonny experiences of getting absolutely shredded, everything they learnt and what not to do (they often found this out the hard way…). Original tweet: https://twitter.com/PropaneFitness/status/1149602194150191104 Make sure to subscribe on iTunes, spotify, stitcher, or whatever other podcast platform you use for exclusive episodes and goodies.

https://youtu.be/rpsuyk0i0D0 Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can start by getting your free macros here.

Michael Kirk: An industrial engineer applying principles of production to your business, fitness and life. We cover: Why we share a mutual love for the Shoe HornThe 7 forms of waste ruining your profitabilityHow to generate the essential KPIs for How to prevent a cancelling client from derailing your dayHow to identify the value adding steps to optimise your marketing, lead generation, and product deliveryThe philosophical difference between ‘doing things FASTER’ and ‘doing the RIGHT things’.Maximise protein per $Save time sleeping https://www.instagram.com/p/B6iq9_mAmyL/ Follow Michael here: https://efficiencyiseverything.com/

Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol. This week we discuss IBS: Irritable Bowel Syndrome. Remember, this video is an overview of the condition, and what you can do in terms of self-management. But remember, I am not your doctor. Make sure you have the correct diagnosis by seeing your GP before assuming that your symptoms are indeed IBS. https://www.youtube.com/watch?v=CPqXhmPEKCc&feature=youtu.be

Aanghel has been my (Yusef) meditation coach for the last 2 years, and has transformed his body and mind using some of the tools discussed in the podcast. He adopts the same recklessly experimental approach to life as we do, testing approaches by fully throwing himself into: Primal scream therapyNofapVeganismCarnivore dietPineal gland decalcificationMeditation & dynamic meditationCold showers https://www.youtube.com/watch?v=L3kKZR1ZhI0&feature=youtu.be Subscribe to his youtube channel for more: https://www.youtube.com/watch?v=MADCzUZClPA https://www.aanghel.com/

This week, Jonny and Yusef discuss the dark side of 'healthy eating'. Watch below: This week, Jonny and Yusef discuss the dark side of 'healthy eating'. Watch below. Make sure to subscribe on iTunes, spotify, stitcher, or whatever other podcast platform you use for exclusive episodes and goodies. ALSO: If you leave us a review that tickles us and we read it out on the podcast, we'll send you a free version of our V-taper AND Fast(er) Fat Loss Programmes: 2 tools to supercharge your physique over the next 6 months. https://www.youtube.com/watch?v=WTaFG8MEMLI&feature=youtu.be

This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol. https://www.youtube.com/watch?v=h7M7rHhmjOc&feature=youtu.be

Here we are for Life Hacks episode #8. Here we detail our favourite apps, websites, resources and tools for a productive and efficient life. Expect to learn… Why whitening your teeth is an instant attractiveness upgrade. How to automate tracking your weight every day. How to cope with bacterial vaginosis on a bus. Why people who say PREEmark are psychopaths. And much more. https://www.youtube.com/watch?v=KMVcs7Cbw4A Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernw… Extra Stuff: Whiten Your Teeth WiFi Scales YouPak.com Youtube Resumer Ask The Waiter For Suggestions Press ‘i’ on Ads on Facebook Delete People On Their Birthday Messenger.com https://wakingup.com/ - code MODERNWISDOM for one month free Flick Water Off Your Body After The Shower Give A Plant To Your Tenants FitBit Inspire HR Do Not Spread Out Eating Sweets Shaker Side To Side Sam Ovens Be Commanding When Someone Poos Somewhere Bad Drive Without Any Music On https://www.billmonitor.com/

http://www.instagram.com/p/BzvoAlQggfV/ Phew. 6 years later, a career handbrake-turn from an investment bank 📈️ to Doctor Propane 👨🏻‍⚕️.  You only get one chance at a self-congratulatory post like this, so here goes.  Jonny and I started Propane to help YOU get into the best shape of your life. We wanted to get to the root of human physiology to be able to serve you best. But it was a side project. We had our ill-fitting day jobs.◾️→⭕️ I was pretty damn unhappy working in finance: it’s the feeling of having accidentally walked in on a hen night in Darlington, but you look down and notice you’re wearing a bubblegum pink dress and the T-shirt with ‘BRIDE’ on it 👚👰️💄️. The vertigo of realising that YOU signed up for this, and you’re here to stay.   Project that 10 years down the line, and you’ll only have moved further and further away from your authentic self. I read a chapter in @Daviddeida.live book about your evolving purpose unfolding like layers of an onion, and to ‘live as though your father was dead’. Maybe your literal father, or maybe the symbol of your culture’s values 🍻️, your religion ☪️, your old ideas of your self.  Fail to do this, and you’re living somebody elses life. Everyone you interact with will feel your inauthenticity unless you dance to your inner compass 🧭️.  The final push was a quote from Earl Nightingale: “Do not give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” 🕰️.  So motivated not by courage, but by existential pain-avoidance, I handed in my notice to begin a medical degree 🙅‍♂️️💼️. Only little problem was the rude awakening by how flippin HARD this course would be 📚️. My entire 4 year maths & business MA was about as much work as the FIRST 3 MONTHS of a medical degree. MBBS went in dry: Angus was wholly unpeppered. People rag on institutions, but pick one wisely and it will stretch you to grow with the force of the thousand minds that built it. So here we are, emerging from the study-hole, slowly recovering anal integrity and any semblance of a personality, but amped and ready to serve you guys 100x better 💪.   Big props to Jonny with his vision for Propane making all of this possible, who had the courage to jump ship early from accountant to full time coach, and my wonderful girlfriend for unwavering support, tolerating my bleary eyed bullshit and taking excellent photos It’s a first world privilege to be able to do something that you love, and if you’re pissing that time away in a ‘pays-the-bills’ job in 2019 for 80% of your waking life, you’re denying your soul its greatest joy. Lessons learned: Time is passing ⌛️. If you don’t enjoy your job: get out, and get out quick.Live as though your father was dead. Refuse to inherit your values. If your teenage self would think that present-you is a boring melt, it’s time to change gear ⚙️. Instagram DMs are open until Sunday if you’re facing a career crisis. How we can help you: If you're facing a similar career crisis, I recommend watching personal finance 101. The main message is to build your side hustle, get proof of concept, and move forward with that until you're able to quit your job. We have a mentorship programme for helping you build your online presence, systems for coaching delivery, generating leads, facebook ads, email marketing and much more, called PropaneBusiness. To find out more, click below: LEARN MORE

Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol at PropaneProtocol.com. This week, we answer: Does cardio affect strength gains?How to manage your diet while on holiday https://www.youtube.com/watch?v=Dqm53T2enz4&feature=youtu.be

Back again for another Life Hacks episode as we detail our favourite apps, websites, resources and tools for a productive and efficient life. https://www.youtube.com/watch?v=huYW3OvDMFY Why is a dog one of the most crucial happiness decisions you can make? How can an Italian tomato make you more productive? Can you get Instagram on your computer? What books are we reading right now? And much more… Resources: Get a dog. Get your phone out during road rage. Scissors for chopping everything in the kitchen. Plastic bottles for separating eggs. Gousto Food Boxes (with £25 off your first order) - https://www.gousto.co.uk/refer/Rebecc… 3 small things every day, 1 big thing per week. Eisenhower Matrix - https://xwavesoft.com/focus-matrix-fo… The Pomodoro Technique - https://xwavesoft.com/be-focused-pro-… TabWrangler - https://chrome.google.com/webstore/de… Flume Instagram App for Mac - FlumeApp.com Digital Minimalism - https://amzn.to/2EN1JmK Rescue Time - https://www.rescuetime.com/ Screen Time. Spotifree - https://github.com/ArtemGordinsky/Spo… Philips Sunrise Lamp - https://amzn.to/2F1k8xB Ouseburn Coffee Company Decaf Coffee -https://www.ouseburncoffee.co.uk/prod… Vitamin D In Caffeine on PropaneFitness - https://youtu.be/tCQWdF5tazw Half a tennis ball as a doorstop. Sit down wee. Veet your bum.

Office work is truly anti-physique. A.k.a an obesogenic environment. You're sat, hunched over a screen, stressed out your mind, surrounded by biscuits, cakes and coffee. Certainly not ideal for building a muscular, lean physique. Jonny and I (Yusef) worked in the financial sector for years and felt this physique drain starting to take hold. By implementing the techniques covered in this podcast, we were able to hold the job down while competing nationally in powerlifting and continuing to make progress in strength, fat loss and muscle gain. This is just one episode from our huge suite of premium content, which you can access here. https://www.youtube.com/watch?v=u5ywfLWxMOs&feature=youtu.be

Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol here. Here we answer client questions on: Struggles with low appetiteWhat is the best app to track training progressHow to do the splits Enjoy!

In this episode Jonny discusses his experience with giving up alcohol for 3 months. Why he and 2 friends decided to temporarily give up alcohol and why the typical attitude to alcohol isn't always conducive to training and diet decisions. If you've been thinking about giving up alcohol (or anything for that matter) Jonny shares some quick tips and takeways to help you make that transition with less stress and difficulty.

Jonny and I sat down this week to answer one question: Why do our best clients win? What are the key habits traits that make our clients consistently get lean while maintaining their strength? There's one thing that they all have in common. Find out below, and make sure to subscribe on your favourite platform (iTunes, spotify etc) for the exclusive content. ALSO: If you leave us a review that tickles us and we read it out on the podcast, we'll send you a free version of our V-taper AND Fast(er) Fat Loss Programmes: 2 tools to supercharge your physique over the next 6 months. https://www.youtube.com/watch?v=OGACYHR1yfY&feature=youtu.be

In this episode, Jonny discusses the idea of "death by 1000 cuts" and two key applications that it can have for diet and training. 1. Look for small improvements The first is that, often, we aim for a home run and neglect to look at the small changes we can make in our day to day schedule to make things easier or simpler. An example of this is that Jonny sets his FitBit charger next to where he meditates so that his FitBit gets 20 mins of charge everyday and never runs out of battery. 2. Decisions with a long half-life This sounds complex but it's a beautiful, simple idea. Simply put, when you're looking to make an improvement, try to avoid making a short term decision that solves the problem once. Instead, make a decision that solves the same problem over and over again or multiple times. An example of this is that Jonny and his girlfriend recently signed up for "Gousto", a company that delivers every ingredient that you need for an evening meal in precise amounts so that you never have to think about what's for dinner, everything is ready to prepare with limitless variety. 3. Make "One-time" diet & training decisions. Decisions such as "hire a coach to write my training" or "I'm going to try intermittent fasting and skip breakfast" are all decisions that last months or even years and have long lasting, positive impact on your progress rather than alway having to think about what you're going to do next. Want to hear from us a few times every week, get more tips like this straight to your inbox AND take our latest 5 day fitness and nutrition free course. Enter your details below. Want us to calculate your calorie & macro targets? Enter your details below and we'll send them over now… var gform;gform||(document.addEventListener("gform_main_scripts_loaded",function(){gform.scriptsLoaded=!0}),window.addEventListener("DOMContentLoaded",function(){gform.domLoaded=!0}),gform={domLoaded:!1,scriptsLoaded:!1,initializeOnLoaded:function(o){gform.domLoaded&&gform.scriptsLoaded?o():!gform.domLoaded&&gform.scriptsLoaded?window.addEventListener("DOMContentLoaded",o):document.addEventListener("gform_main_scripts_loaded",o)},hooks:{action:{},filter:{}},addAction:function(o,n,r,t){gform.addHook("action",o,n,r,t)},addFilter:function(o,n,r,t){gform.addHook("filter",o,n,r,t)},doAction:function(o){gform.doHook("action",o,arguments)},applyFilters:function(o){return gform.doHook("filter",o,arguments)},removeAction:function(o,n){gform.removeHook("action",o,n)},removeFilter:function(o,n,r){gform.removeHook("filter",o,n,r)},addHook:function(o,n,r,t,i){null==gform.hooks[o][n]&&(gform.hooks[o][n]=[]);var e=gform.hooks[o][n];null==i&&(i=n+"_"+e.length),gform.hooks[o][n].push({tag:i,callable:r,priority:t=null==t?10:t})},doHook:function(n,o,r){var t;if(r=Array.prototype.slice.call(r,1),null!=gform.hooks[n][o]&&((o=gform.hooks[n][o]).sort(function(o,n){return o.priority-n.priority}),o.forEach(function(o){"function"!=typeof(t=o.callable)&&(t=window[t]),"action"==n?t.apply(null,r):r[0]=t.apply(null,r)})),"filter"==n)return r[0]},removeHook:function(o,n,t,i){var r;null!=gform.hooks[o][n]&&(r=(r=gform.hooks[o][n]).filter(function(o,n,r){return!!(null!=i&&i!=o.tag||null!=t&&t!=o.priority)}),gform.hooks[o][n]=r)}}); Enter Your Goal* Fat Loss Muscle Gain Bodyweight (lbs)* jQuery(function() { var $slider = jQuery( '.moon-gforms-slider' ); var $sliderInput = $slider.next('input'); $slider.slider({ min: 57, max: 500, value: 221, slide: function( event, ui ) { $sliderInput.val( ui.value ); $sliderInput.trigger('change'); }, create: function( event, ui ) { $sliderInput.val( 221 ); } }); }); Select Your Gender* Male

In today's episode, Jonny shares some strategies for generally improving your progress by focussing on the bad days rather than the good ones. We all spend our time aiming and hoping for a home run. We want perfect days, perfect weeks and a perfect diet - getting frustrated when that doesn't happen. If we look at most professionals, they are the standard they are because when they do slip up...the fallout isn't ACTUALLY that bad. In other words, a MISS only creates a small setback rather than a total derailment. In the Protocol, we teach our clients to grade their days as "green", "amber" and "red". A Green Day is one where everything goes perfectly to plan. More than likley, these days will only happen 1-3 days per week. An Amber Day is one that starts with no plans that would affect your ability to hit your fitness and nutrition targets...but something crops up that you must deal with and limit the damage of. A Red Day is one where the you have plans later in the week which will be impossible to avoid or work around on the day - they need preparation in advance in order to mitigate the damage caused. In the weekly review process within our programmes, we encourage our clients to work through and look at their week upcoming - mapping out days that are set to be green amber and red. For example, if you typically lose motivation on a Friday afternoon, that may typically be a green day that turns amber. Or you may go out for dinner every Sunday lunchtime with a few drinks as a tradition - that may be a red day. The goal is then simple - what can you do NEXT WEEK to turn red days into amber days and amber days into green days. Focus on making the "bad" days into "ok" days. Reduce the size of the fallout and remain realistic that you're always going to slip up, overeat and give into cravings - all that matters is what you do about it.

I've been pretty excited about this one: Here we talk to martial arts instructor, PhD, musician and clinical psychologist Jon Xue Zhang. https://www.youtube.com/watch?v=91SoW82VRzs Find out: Why anyone would pick a fight with a 110kg hard-as-f*ck looking Chinese dudeHow to avoid getting beaten up in a street fightWhat meditation and fighting have in commonBest ways to deal with an attackLearning a martial art vs 'self defence' And much more. Listen below. https://www.youtube.com/watch?v=CE6vwRH90HY&feature=youtu.be For more Jon, follow him below: InstagramWebsite: https://www.xue-zhang.com/

If you're vegan, prepare your jimmies. They're about to be rustled. A few weeks ago, we discussed how to gain muscle and lose fat as a vegetarian. Unfortunately, this is WAY more difficult as a vegan. Listen/watch below to find out why: https://www.youtube.com/watch?v=QkATVhV4KlU

Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. Here Yusef covers a technique popularised by Tim Ferris on how to eliminate FEAR around your goals. Don't let fear stand in your way: https://www.youtube.com/watch?v=Khb37p2xSis&feature=youtu.be Client question: This is one of 100+ FAQs as part of our Mastery programs. Everything you'll ever need to know about nutrition, training, habits & lifestyle as a done-for-you system. Join a growing community of men & women achieving Mastery of their goals with simple and effective methods, and dramatic results. There’s over a YEAR of weekly content to put your Fat Loss and Muscle gains on autopilot.

The plan includes: Customisable training plan & a new plan every 4 weeks (including home bodyweight workout option)Online diet tracking tool and weekly nutritional adjustments from usPrivate accountability and Q&A group - constant access to your coachesVideo technique and form analysis Weekly group video call for Q&A Habit tracking spreadsheet Gymnastics and handstand progressionsAccess to all of our digital downloadsReferral bonus of £20 cash sent to you for each referral. Testimonials from current members: https://vimeo.com/173901748 Click here to begin

Eeeee hasn't this year flown by.  We're already at the end of the first bloody quarter of 2019.  I usually don't like it when people say things like this (as time is NOT passing quicker than normal).  But, it does feel like yesterday that it was New Years Day and the start of 2019.  Apparently, time passes quickly as you age because your life is less varied.  Same routine. Every day.  Before you know it, it's no longer March...it's July.  Then it's October and you're seeing Xmas adverts.  And that ambitious goal you set yourself at the start of 2019 never happened.  Every year I put out what I consider to be a "warning notice".  If you wait until late May to get leaner for your holiday in July - it'll be too bloody late.  However, before we know it...it WILL be May and it WILL be too late.  If you want to drop some weight before the Summer, don't wait to get started...start today.  The question is - what should you do?  If you feel like you're flapping around, constantly changing goals and swapping to new diet and training plans with little progress to show for it...what do you change and how?  Here's a quick and dirty guide of how to start the ball rolling for you Summer fat loss diet.  1. Set the bar low  The WORST place to start is assuming that you can drop 1kg per week for the next 12 weeks.  Let's be honest - if you're currently struggling to stay consistent, you probably can't.  Rather than setting yourself up for disappointment from day 1 - set a goal you can easily hit.  Aim to decrease your average weight by 0.2-0.4kg per week for the next month or so and see how you go.  Weigh yourself every day.  *YES*, every day.  Work out the average every 7 days and aim to decrease that number by 0.2-0.4kg every week.  2. Keep your nutrition simple Rather than jumping on the latest keto, boom-bod, XTREME fat loss bollocks - just change two things.  a. Manage HOW MUCH you eat - keep your food choices largely the same.  Need some calorie & macro targets? Enter your details below and we'll send them over now… Enter Your Goal* Fat Loss Muscle Gain Bodyweight (lbs)* jQuery(function() { var $slider = jQuery( '.moon-gforms-slider' ); var $sliderInput = $slider.next('input'); $slider.slider({ min: 57, max: 500, value: 221, slide: function( event, ui ) { $sliderInput.val( ui.value ); $sliderInput.trigger('change'); }, create: function( event, ui ) { $sliderInput.val( 221 ); } }); }); Select Your Gender* Male Female Name* First Last Email* * I understand that I will receive further communications from PropaneFitness related to the calculator and can unsubscribe at any time. Full details here http://propanefitness.com/privacy-policy/ Δdocument.getElementById( "ak_js_4" ).setAttribute( "value", ( new Date() ).getTime() ); gform.initializeOnLoaded( function() {gformInitSpinner( 2,

"Perfect is the enemy of good" - Voltaire Be careful not to throw baby out with bathwater. Here's how this applies to self-sabotaging your own fitness progress, along with some hacks and tips to keep you on target. Key point: The Grenfell incident didn't have an alarm to spot the impending disaster. In all pursuits in your life, you need an alarm so things don't get out of hand. References: 1. What happens when you stop training 2. How to train when life gets in the way: https://www.youtube.com/watch?v=X2wl7f3O-x8 3. Project swole: https://www.youtube.com/watch?v=HnoUc3ZdCb4 Distraction is destruction How to quit caffeine

Sleep. I know what you’re thinking, “BOOORRRRIIIIINNGG”. I wholeheartedly agree, I wish that I never had to sleep and I loathe that at some point, someone decided that it would be a good idea to force everyone to lie still for hours on end just to feel normal. However, there is no closer equivalent to a total system reset than the change in mindset you experience between being sleep deprived and being well slept. Below is a fantastic TED talk by Professor of neuroscience, Russel Foster, showing the effects of sleep deprivation go further than we realise: Hormonal and metabolic consequences aside, not getting enough sleep is quite simply rubbish. You interact with the world like a car with the handbrake left on, no matter how much throttle you give you’ll never reach top speed. You tend to focus on the negative, use a pessimistic interpretation of your environment and have a reduced ability to reason and rationalise. “Errr…speak for yourself Jonny, I get like LOOOAADS of sleep” Well, ask yourself these questions: 1. Do I consistently get between 7-9 hours of (largely) uninterrupted sleep? 2. When I wake up, do I feel good and energetic? 3. If I had to watch a 4 hour lecture on the history of the British political system, would I be able to stay awake throughout? Usually, the answer to these questions if mainly “no” and if this is you, your sleep needs work. If not, go be smug and well slept somewhere else please. A sure-fire way to be bad at anything and everything is to get insufficient sleep. You should be getting enough sleep such that during daylight hours you feel awake and alert. In fact, a common test for sleep deprivation is the subject participants to mundane tasks requiring little to no dynamic thought, if the participant falls asleep, box ticked, they’re sleep deprived. Lets look at the variables: The sleep we get has insufficient duration, intensity and/or routine Problems: 1) We have social or work commitments that impede our sleep 2) We are surrounded by sources of instant gratification and procrastination (TV, Facebook, instragram etc etc) 3) We are able to drive with the handbrake and mask tiredness through caffiene and stimulants Solution: You may have read articles suggesting that you need to wake up at 5am everyday and that you need 9 hours of sleep in a cave otherwise you’ll wake up a pre-diabetic mess. Yea, no problem, I’ll do that and then hunt for my breakfast in the woods using my bare hands, cook it on a man-made fire and wash in a mountain spring…..all before I finish this report that I need to present at 9am. We need to be realistic here, people are busy..very busy and usually commitments take precedence. How fantastic would it be if you could arrive late for work on the justification “sorry guys, I had to get my 8 hours in” - if only “sleep as much as you can without getting fired or divorced” Robb Wolf As James Clear points out, we can only control 3 things: 1) Intensity 2) Routine 3) Duration So, this considered, we’ve compiled our favourite tips that address each of these factors: Bedtime routine: http://youtu.be/0fd12MXmV5s 1. Control your environment: Make your bedroom cool, as dark as possible and as quiet as possible. Mattresses are a touchy topic: while mattress salesmen will have you think that you need to spend £1000+ to achieve a good night's sleep, this is overkill. There's a major placebo component to this. I even slept on the floor for 1.5 years... for science. https://youtu.be/YP1M8JjKx2Y The main takeaway is not to sleep on an overly soft surface, and to replace your mattress every 10 years, particularly if you suffer from chronic pain. 2. Ringfence some time :  if you’re rushing all evening and then take a running jump into bed, expecting to fall asleep straight away you’re killing your chances of a restful night. Set an alarm 30 minutes to one hour before you want to get into bed and be strict, when the alarm goes off, do what you need to do to unwind,

Can you gain muscle on a vegetarian diet? This is a super common question we receive from clients. Here's another deep-dive episode from our PropaneProtocol VIP members area that we've released as a special gift for you. Listen below: https://www.youtube.com/watch?v=y5QrBxUehBs&feature=youtu.be Private Q&A: This was originally aired in our private Propane Athletes VIP group, but occasionally we release these for you as podcasts, because we're cool guys and stuff. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol at PropaneProtocol.com.

For episode #200 we have a very special treat today. If you're a subscriber of the Tim Ferriss Podcast, you'll know he's a pretty good question-askerer. He asks the 'tribe of mentors' a series of probing questions to pin down their core principles and squeeze out the best life advice from various high performers. We had a request on instagram to answer these ourselves - and lo, we always deliver. If you have any questions for us in future, shoot us a message on instagram/twitter @propanefitness, and we'll answer you in a podcast with a shout out. ALSO - if you leave us an itunes review that we read out in an episode, you will get a FREE copy of Fast(er) Fat Loss AND the V-Taper Programme: our proven fat loss and muscle gain guides, worth £50+. Listen to the Tribe of Mentors Q&A below: Resources mentioned: Personal finance 101Never go back to the carpet shop https://www.youtube.com/watch?v=szzVlQ653as

Dean St. Mart PhD is a bodybuilder and chemical engineer with inside scoop into the pharmaceutical industry, an interest in functional medicine and all-round Irish charm. We went full nerd-mode this week and discussed: 'Functional' medicine - Understanding the root causes of medical symptomsTraining for HypertrophySupplements and industry scamsDepression & SSRIsHow to optimise your testosteroneSteroids vs prohormones and relative risks And much more. Listen below https://www.youtube.com/watch?v=bdoAn-cSL2E&feature=youtu.be Follow Dean below: InstagramYoutubeAt TrainedbyJP

A little change of scene: some advice on relationships and previous blunders with Chris - specifically the phase of "Seeing someone", the pitfalls that come along from 'grass is greener' syndrome, and why people cheat. https://www.youtube.com/watch?v=O9FA4uJj_pM

This article is the result of my recent experiment to answer one question: Can you influence serum testosterone by eliminating artificial oestrogens from your daily life? Video version of this article: https://youtu.be/zN7oxGV0ASI 1. Introduction: Oestrogens in the environment - ruining your gains? I’ve been down another rabbit hole recently. After reading Anthony Jay’s work and doing a podcast with him, I started to see the extent to which we are exposed to environmental oestrogens, and what hormonal disruption is doing to us as a population: cancer, obesity, infertility, and even allergies.  The problem with oestrogen is that it’s subtle. There’s a time lag. It causes epigenetic modifications, functionally altering your DNA long term. It’s not like being spiked with caffeine where you'd instantly feel something. Being exposed to environmental oestrogens doesn’t mean you’ll have an instant urge to dive under the blanket and watch sex and the city, tearfully shovelling in the Hagen Dazs. It’s worse. What it does, over the long term, is hamper your muscle gain and fat loss progress 😱️ As drug-free lifters, especially if we’ve trained for some time, we cannot afford to take chances with our hormones. Testosterone is precarious at the best of times: if any ONE of your diet, training or recovery is not at 100%, your testosterone will suffer. 2.1 What is oestrogen?  This is the oestrogen molecule: Note the benzene ring at the bottom left. This is what interacts with the oestrogen receptor to trigger it’s downstream effects. Now look at the BPA molecule, one of the main compounds we are heavily exposed to, used in plastics and resins. It’s got TWO of the buggers. It’s like the T2000 version of oestrogen: acts strongly on the receptor, but much more difficult to destroy. 2.2 Population effects: There are some well documented, biological trends that point towards direct effects of oestrogen on a population-level: Markedly reduced sperm count Rates of erectile dysfunction ↑Metabolic syndrome (insulin resistance, mitochondrial dysfunction) The evidence for these effects is growing to a point that it’s indisputable. If you're interested, I’d encourage you to read Anthony Jay’s book for more data. It is hypothesised that the recent buildup of oestrogen-analogues in our environment has produced feminising effects on a cellular level. These effects are more pronounced in prepubescent/adolescent boys, who are more developmentally susceptible to hormone disruptors. Even plant oestrogens, such as lavender oil have been known to cause gynaecomastia or delay puberty in children. There are alternative hypotheses. Historians posit a more psychosocial cause of this feminisation: the industrial revolution: Boys being brought up in increasingly female-dominated environments (households & schools). Their fathers were mostly absent, now either in industrial work, or at war, leaving boys to be socialised almost exclusively by women in their early years.  No value judgements or political statements here about the inherent value of femininity or masculinity: That's not my area. My concern as a clinician is the effect of oestrogens on your health and physique, and nobody wants to be drugged against their wishes.  By now, I am fully aware that I sound like this: I didn’t want this oestrogen stuff to be true. Not least because I’m BUSY, mannnn. I want life to be simple: to eat and train, and not worry that I’m driving with the handbrake on by inadvertently ingesting anti-androgens. As you know, our motto is “Simple rules, dramatic results“. Until now, I believed that worrying about hormonal optimisation was getting caught in the weeds, obsessing over minutiae. “If this is real, it’s probably only negligible amounts anyway”WRONG Unfortunately not. The sheer DOSES that we’re exposed to from artificial oestrogens are no joke, and difficult to avoid.

Here we are again for another Life Hacks episode as we detail our favourite apps, websites, resources and tools for a productive and efficient life. What’s our best product for beginning a journalling habit? How can you dispense with every USB plug in your bedroom? What’s the most efficient way to pack for a holiday? And how much would we have to be paid to put someone else’s poo in our bums? Below you will find links to everything we reference, including as many referral & discount codes as we could find! Enjoy. Resources: Throw One Thing Away Every Day Pull-Up Bar Anker USB Hub Get A Monthly Massage Shoehorn Tell Your Friends You Miss Them Be The Person Who Organises Things For Your Friends Self Monetise As A Side Project Alarmed - Reminders + Timers by Yoctoville Pregnancy Pillow Give Up Coffee For A Month Automate Fuel Filling By Wedging The Cap Under The Handle Plan Your Holiday Outfits In Advance Spend Time By Yourself Try Grounding (stand on grass or ground in bare feet) Pocket Article App The 6 Minute Diary NeilMed Sinus Rinse Skyr Yoghurt https://www.youtube.com/watch?v=k34S8K8co04 Video editing & production by Dean Hindmarch https://www.deanhindmarch.com/ https://www.instagram.com/deanhindmarch

The internet is a dangerous place... This week we discuss: The death of Charles PoliquinThe Alan Aragon sex scandalThe venomous backlash we received from an instagram post that we are not allowed to refer to pregnant women as such, and must instead be called ‘pregnant people’. This trivialises and makes a mockery of trans-rights issues by getting caught up in semantics. Some readers argued that doing so also denies biological women their femininity where pregnancy is seen as an exclusive right. Equally, ‘pregnant people’ excludes those who do not identify as pregnant, or as people. It’s a minefield. http://www.instagram.com/p/BoyRC2jBzJz/ Deepest apologies to any pregnant men that we’ve offended. We’ve yet to meet one, but am willing to be proven wrong. The ONE trans dude that DID comment said the following: “As a transman (!) I’m not particularly offended; I think a lot of people get their knickers in a twist about quite lighthearted things like this and often the offended people in question aren’t even trans. Frankly the idea of my being pregnant makes me rather sick, (and that’s not morning sickness that’s pure unadulterated horror!) but at the same time if someone wanted to do that then fine, they can get on with it over there. If someone chose to undertake such a decision then they must do so in the knowledge that the huge monumental majority have not had that experience and that it is understandably preposterous to most, which is the basis of a non-offensive joke.” To truly move us forward, rather than policing language, a more material way to progress our species would be to donate to a charity such as GALOP for LGBT-induced hate crimes: http://www.galop.org.uk/ “Replacing one kind of intolerance with another, doesn’t represent any kind of progress at all” Videos referenced: https://www.youtube.com/watch?v=QSDa8cwIteY https://www.youtube.com/watch?v=ceS_jkKjIgo https://www.youtube.com/watch?v=NzdpxKqEUAw https://www.youtube.com/watch?v=dZXibs82YLM

A little throwback for you - we've had a lot of requests for this, so here is MEDITATION 101. This was originally aired in our private Propane Athletes VIP group, but we thought to release this for you as a podcast, because we're cool guys and stuff. I refer to going on a 10 day retreat, which is debriefed here. For more in-depth guides like this, and to access the full program, cheat sheets, accountability, nutrition tracking, training program and access to us, the coaches, you can join the Propane Protocol at PropaneProtocol.com.  https://www.youtube.com/watch?v=iK62_opEzOY&feature=youtu.be

The standard 'FitPro' morning routine.. otherwise known as the anxiety cocktail. Make sure you're not falling for this trap with your morning routine, sending yourself down a spiral of stress and poor productivity. Listen below for the 4 cardinal morning-routine pitfalls, and how to avoid them. http://www.instagram.com/p/BpXIuRnBOsa/

Christmas jumpers out my friend. Join us for a special Christmas Episode as we roll around in festive cheer, reflecting upon 2018 and reviewing our best hacks & fails from the last 12 months before setting some goals for the coming year. This episode is snided straight from Chris's Modern Wisdom Podcast: Discover why a chestnut didn't kill Jonny, what our individual approaches to new year's resolutions are, and why Yusef decided to take his pants off halfway through this recording (for real). Extra Stuff: 6 Minute Diary - http://amzn.eu/d/0hz6JJH Video & production by Dean Hindmarch https://www.deanhindmarch.com/ https://www.instagram.com/deanhindmarch https://www.youtube.com/watch?v=qOWTQlypwpU

Welcome to the dark side of Life Hacks. Jonny and Yusef get together again with Chris Williamson to discuss all of the times they've tried to optimise their lives and fallen flat on their faces. Enjoy as they face-palm their way through a full hour of embarrassing stories. Free Gift for Podcast Listeners

This week on the Propane Fitness Podcast, Jonny and Yusef once again get together with Chris Williamson & reminisce over their best and worse moments at university. Discover how you can complete a degree without going bankrupt, getting a police record or having a mental breakdown. https://www.instagram.com/p/BrMxaBegaR_/ If you’ve never been to university, then you might enjoy hearing that it’s not quite the doss around of Netflix and chronic masturbation that you hear in the news. And if you HAVE been to university, then throwback fondly or cringe your way through your memories. Expect to learn why you should go to Hadrian’s Wall and wear a condom while you’re there, what you can do to avoid becoming a basic bitch and how Evernote will save your life. Free Gift for Podcast Listeners Evernote (with referral gains) Anton Kreil on School Teachers

For the last few months, much to the dismay of my girlfriend, and mockery of my friends and family, I've been sleeping on the floor. I'd been wanting to try this for a while, thanks to Katy Bowman, anthropologist and floor-sleeping advocate. Recently I've been quite low on cash anyway, so thought this was a convenient time to trial it. I CANNOT let the curiosity lie for these things, and I wasn't satisfied with the evangelistically positive reviews from weird hippy dippy types on youtube, where I got the impression that they only enjoyed doing so because it matched their sense of identity, rather than it being an objectively better way to sleep. So here is my unbiased review, lessons learned, pros and cons of floor sleeping: https://www.youtube.com/watch?v=YP1M8JjKx2Y&feature=youtu.be

By popular demand, I'm releasing another freebie from our flagship programme, the Propane Protocol, where we cover much more than just getting big arms. Here, I share everything that I've picked up from working as an investment banker, degrees, professional qualifications and years of trading, and distilled it down to some key actionable points. If you identify your financial leaks, and treat them like a bug that needs to be squashed before moving on with your financial planning, then you will literally save yourself years. That daily Starbucks and biscotti is not only a bit disappointing, it is adding years to your working life when you compound out the cost.  Resources mentioned: Anton Kreil Fundingcircle (£50 cashback with this link) I am not your financial advisor. This does not constitute investment advice, and is for informational and entertainment purposes only. You must make your own financial decisions. https://www.youtube.com/watch?v=fcHfFdfX22k&feature=youtu.be

This week, we spoke to Dr Anthony Jay, Biochemist, researcher and author of Estrogeneration. Do not miss this one, dude is a boss. As you may have heard from some previous episodes, Jonny and I are in the midst of doing some self-experiments. After reading some of Dr Jay's work, I ran a male hormone panel on myself using Medichecks (use code PROPANE10 for 10% off). The goal is to see whether minimising my exposure to environmental oestrogens has an effect on my blood levels of testosterone. I'll release a more detailed article on this next month, including the specific changes that Dr Jay advised me. Stay tuned. Interestingly, the test DID reveal that my testosterone levels are below the normal range: a result that we explore in more depth on the podcast.  As you know, our motto is very much "Simple rules, dramatic results", and up until now, I believed that worrying about hormonal optimisation was getting caught in the weeds, obsessing over minutiae. That was until I heard what Dr Jay had to say, and until I got such a low testosterone measurement at my age. Prepare to put your tin foil hat firmly on, because the impact of environmental oestrogens is no joke - the sheer DOSES that we're exposed to based on his research, in addition to the epigenetic impact are collossal, and have huge public health implications in terms of cancer, obesity, fertility and even allergies.  Listen below to find out more. https://youtu.be/_dlfsuKfwyQ

Taking the piss with IIFYM Forewarning: We are not advocating the approach described here as the paragon of 'healthy' eating. The experiment below was just what the title says: taking the piss to test the limits of an idea. This post is a guide to covering your nutritional bases while allowing yourself a huge degree of dietary freedom without hampering your body composition goals. Again, since a lot of commenters seem to be missing this point: this is NOT a dietary approach for optimum health, for diabetics or those with eating or metabolic disorders. It is also unlikely to be good for your dental health.  Prefer to listen? Listen on Itunes Above 👆 or on Spotify below 👇 https://open.spotify.com/episode/2beBHuUZoU06HvSbBimKHm?si=Lj0sYqG2Sdqn8M1K68Z9qw What is 'clean' eating? Clean eating is defined as eating exclusively 'healthy' foods, where 'healthy' is determined by purely subjective and imprecise criteria. Foods generally touted as clean include brown rice, brown pasta, sweet potato, fish, milk, broccoli and wholemeal bread, to name a few.Rather than addressing this ourselves, JC Deen and Alan Aragon have laid this out far more comprehensively than we could, explaining why 'clean' food is a nonsensical label in itself, and why we should abandon categorising foods in this way.  The crux is this, to quote Eric Helms: ‘With regard to clean/dirty foods, I don’t give much credence to these terms. The truth is there is nothing inherently unhealthy about dirty foods, it’s rather that if they dominate your diet, you generate deficiencies as a result. The paleo community has attempted to convince us that we need to avoid entire food groups in order to be like the Palaeolithic man. In actuality we don’t really know how the Palaeolithic man ate, and there is nothing to suggest what they were doing was optimal.'‘I tell my clients that their diets should be inclusive rather than exclusive, meaning that provided you hit your macros, get sufficient fruits, vegetables and fibre, and you have some macros left over, then sure, have your snickers bar. In fact I’d hedge a guess to say that results on the diet will be better this way, as you’re less likely to fall off the wagon.’ The knee-jerk reaction to the clean eating movement has been 'IIFYM': If It Fits Your Macros, i.e. as long as you hit your protein/carb/fat numbers for the day, then you should not consider food choices. This simplifies dieting right down to three numbers, and affords a great degree of liberty for the reformed clean-eater. However, such a reduction of a multifaceted approach towards nutrition into flat-out focus on 3 numbers throws a couple of babies out with the bathwater. The fitness industry, like politics, vacillates between extremes where certain foods or ideas are demonised. Simple minds take a concept with no understanding of the underlying science to make a Frankenstein’s monster out of it. The IIFYM movement is a step in the right direction, but along with it comes a false nutritional enlightenment, the thinking that because calories are the MOST important determinant of weight loss in a diet, dumbos will extrapolate that to it being the ONLY thing that matters in a diet. Chris Masterjohn says it best: "Calories in calories out is absolutely true. But just because calories count doesn't mean nothing else counts. If you're going to build a plane, and you don't believe in gravity, then I'm not getting in your plane. You should be building your plane with the central understanding that you are interacting with gravity." Want us to calculate your calorie & macro targets? Enter your details below and we'll send them over now... Enter Your Goal* Fat Loss Muscle Gain Bodyweight (lbs)* jQuery(function() { var $slider = jQuery( '.

Interview with Dr Mike Banna This week on the Propane Podcast Yusef is joined by GP Dr Michael Banna, AKA Dr Mike II. Mike has successfully lost over half his bodyweight, kept it off, changed his life and become a spokesperson and author for "Lifestyle Medicine" They discuss Dr Mike's life changing transformation, how he lost half his bodyweight, the impact it has had on his medical practice as a GP, the dangers of restrictive diets and why the Birthday Cake Grenade Bar is his absolute fave. https://www.youtube.com/watch?v=K9H6n2rLpOo&feature=youtu.be Dr Mike The Author Dr Mike on Twitter Dr Mike on IG  Free Gift for Podcast Listeners

Confidence This week on the Propane Podcast, Jonny and Yusef get together with the third musketeer, Chris Williamson, and delve into the world of Self Confidence. Free Gift for Podcast Listeners

How to set up your day for maximum productivity. This week on the Propane Podcast a solo Jonny discusses how to be more productive and set up bullet proof strategies to ensure a productive day. 

Why your fitness approach needs to complement your lifestyle This week on the Propane Podcast Jonny discusses why your fitness approach needs to be one which doesn't prevent you from enjoying your life and why strict plans that demand 100% adherence are likely to fail.  Free Gift for Podcast Listeners

In this Shot of Propane Jonny discusses what constitutes a real flexible diet and why it isn't just about making Pop-Tarts and Pizza fit your macros. THE STORY https://www.facebook.com/PropaneFitness/videos/258601958331706/ THE LESSON If eating out fills you with anxiety about going over your macros and sends you into a tailspin, then perhaps you need to review your idea of flexibility. Take an objective view of the bigger picture rather than being emotionally attached to your daily macros. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

Life Hacks 105  This week on the Propane  Podcast, Jonny and Yusef join Chris Williamson on his Modern Wisdom Podcast for another episode of Life Hacks. They discuss their favourites Apps, Websites, resources and tools for an efficient and productive life.

In this Shot of Propane Jonny discusses the benefits of a good night's sleep and how detrimental poor sleep habits can be to your day to day life. While a complete sleep overhaul can seem overwhelming, there are simple steps you can take to track your baseline sleep habits and improve them. THE STORY https://www.facebook.com/PropaneFitness/videos/2194892980722844/ THE LESSON Establish your baselines before you get sucked into any optimisation recommendations. Once you have a number, normalise your wake time, allow your sleep time to auto-regulate and adjust. Then you can establish a shut time routine at night and a morning routine. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

In this Shot of Propane, Yusef discusses the potential downsides of over-egging the pudding with training and diet and why abnormal practice can lead to less than desirable results.  THE STORY https://www.facebook.com/PropaneFitness/videos/1878988065490464/ THE LESSON If you aren't getting the results you think you should be getting, review all aspects of your diet and training and consider if you're doing too much of anything. More does not always result in better, it fact it can sometimes be detrimental to your goals. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

This is a guest post from a current Propane Athlete and Performance coach about his experience with Testosterone Replacement Therapy (TRT). People are usually pretty cloak and dagger talking about this kind of stuff, so it’s an honour to see such a candid account here. It's a shame that we have had to anonymise the guest, but unfortunately this topic is still stigmatised. We hope that this can change over the coming years and that TRT & male hypogonadism can be eventually recognised with an equal footing to female HRT. If you’ve considered TRT in the past, or worried that you had low testosterone, read on. This guy has in transformed his body, and discovered while losing 26kg, during the process that he had low Testosterone. He discusses how Testosterone affects you physically, emotionally and psychologically and how TRT has radically transformed his body and his life. He has become an ‘accidental expert’ on TRT as result of his own diagnosis, research and therapy and also just by diving in and really figuring out some of the pitfalls and some of the stigma that are associated with TRT, particularly in the UK.   Before my fat-loss journey and diagnosis, I was a typical sedentary office worker working in the IT sector for over 27 years.  Arriving in midlife, 40-something and overweight, I sensed that a lot of things needed to change in my life, culminating in a revelation while on holiday in the Canaries at 47 years old: I had a lot of good things going on in my life, but my body was that of a decrepit old man. At that moment, I set myself the 3 year goal of getting into the shape of my life. The thought I had on the beach was: ‘How much longer do I have in which I can reverse this trend of being sedentary and overweight?’ Nothing like the ruthless sense of time running out to get you going. I subsequently lost over 26kgs, dropping from 30% bodyfat to 10%. I instantly felt a whole load better. Energy levels increased, confidence increased and for the first time in a long time in my life, I felt confident about taking his shirt off on the beach. Unfortunately, the 26kg weight loss had inevitably resulted in a degree of muscle loss too. Now I was just skinny. Here was the true challenge: Building some lean mass and strength, the physique I had always dreamed about. Despite my nutrition being on point, working consistently with a personal trainer and staying in a moderate caloric surplus, I just couldn't gain any muscle: I simply regained fat. I resisted the first gentle prompt from my trainer, who suggested I should look into whether I had low testosterone. Fuck you dude, don’t question my masculinity. The seed had been planted though. It didn’t take me long to observe the consistent relationship in the evidence that aggressive fat loss can have a detrimental (and poorly reversible) effect on testosterone. In addition to the inability to gain muscle, I was feeling increasingly depressed, anxious and brain-foggy with libido through the floor - all of which I had simply attributed to old age. I thought.. maybe this is just what happens when you get older? Your libido drops off, and your brain doesn't work? After eventually convincing my doctor to test my serum testosterone, it flagged up 7 nanomoles per litre of testosterone. To put this in perspective, the NHS standard for "normal" range testosterone is between 12 and 30, with the level for the average 80 year old male being 11.  A healthy adult male between the ages of 25 to 35 would have a testosterone level of around 20. I had the testosterone levels of a fucking octogenarian. I think if you are a male of a certain age profile, you’ve come from being fat, and you're experiencing some of these symptoms, it’s worth pushing back a bit with your doctor and just explore whether they could be down to low testosterone. It is strange to think that if you are a woman and you go into a GP and describe certain symptoms, they will automatically be having a conversation with you ab...

In this Shot of Propane, Jonny discusses the recent furore surrounding the Slimming World Muller Light fiasco and what the implications are for the diet industry. THE STORY https://www.facebook.com/PropaneFitness/videos/844097042647534/ THE LESSON Have a questioning mind and don't take everything that is preached by a diet organisation as gospel. Ask yourself, does this makes sense, or is it just someone promoting their own agenda at the expense of everyone else. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

In this Shot Of Propane, Jonny talks about Special Snowflakes - groups of people who let their diets become part of their belief system, cloud their emotions and get in the way of their progress. THE STORY https://www.facebook.com/PropaneFitness/videos/1961235507233024/ THE LESSON If you find yourself getting offended by the diet ideology that you are following, question why. If you can't take any criticism in relation to the diet you have bought into and are ignoring the evidence, then chances are you are allowing your emotions to cloud your judgement and consequently  limiting your progress. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

In this Shot Of Propane, Jonny talks about losing his Muse Headband and how his first squat session went after his recent powerlifting competition. THE STORY https://www.facebook.com/PropaneFitness/videos/727806750902521/ THE LESSON Rather than setting goals that are too big and too ambitious, establish cast-iron daily routines that require only small adjustments to stay on track when things don't go to plan. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

In this Shot Of Propane, Jonny talks about being challenged to give up coffee for 30 days and how he proposes to deal with a month without his regular cup of Joe. THE STORY https://www.facebook.com/PropaneFitness/videos/566536247110561/ THE LESSON Appeal to your competitive streak and use challenges to create buy in. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

In this Espresso Shot Of Propane, Jonny discusses what he gets up to during his morning shower and it's not what you may think. THE STORY https://www.facebook.com/PropaneFitness/videos/301399700649747/ The Lesson Have a process in place to ensure you capture all of your ideas and thoughts so that you optimise productivity and alleviate life stress. David Allen - Getting Things Done We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

This week on the Propane Podcast, Jonny and Yusef are joined by the current poster boy of the fitness world - James Smith.  Prefer to watch on Youtube? Click here We discuss: His meteoric rise to fameFitness industry bullshit (along with a confession of the stupid mistakes we've both made) Polarising social media contentand much more. If you like the Propane Podcast, please subscribe and give us a review on iTunes. Free Gift for Podcast Listeners James Smith Academy James Smith on Facebook James Smith IG

In this Shot Of Propane, Jonny discusses how he and Yusef plan to measure how environmental Oestrogens and a fat loss phase affect their endogenous Testosterone levels. THE STORY https://www.facebook.com/PropaneFitness/videos/2126264060962956/ The Lesson Moving up a weight class too quickly in order to gain a bigger total and be more competitive may also result in unwanted fat gain. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

In this Shot Of Propane, Jonny talks about his recent experience of competing with an injury at British Powerlifting Nationals and what he learned from the experience. THE STORY https://www.facebook.com/PropaneFitness/videos/297051997550454/ The Lesson You can learn something from even the most negative of experiences. Make sure you have good people around you to help you be objective and help you get through the tough times. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

In this Shot of Propane, Yusef discusses how to set bullet proof goals and a framework for life-long self-improvement using the Body Being Balance principles THE STORY https://www.facebook.com/PropaneFitness/videos/2187530184864184/ The Lesson Make sure your goals balance all areas of your life and ensure your continued personal development. If you want to check out how we teach this process to all of our clients head over to The Propane Protocol We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: Contact Us

This week on the Propane Podcast, Yusef is joined by Dr Daniel Ingram, Author of  "Mastering The Core Teachings of the Buddha".  They discuss Daniel's journey into meditative practice, multi-dimensional growth, psychic powers and metrics for tracking meditation.  https://www.youtube.com/watch?v=OC1q63K8SSo Daniel Ingram: Getting started with 'insight meditation' The Dharma Overground Free Book download: Mastering The Core Teachings Of The Buddha Free Gift for Podcast Listeners

In this Shot of Propane, Jonny discusses the very modern day phenomenon of asking Google to diagnose our ailments and why we shouldn't do this. THE STORY https://www.facebook.com/PropaneFitness/videos/2208013375894210/ The Lesson Don't ask a PT for medical or psychological advice as it's not their area of expertise. If you have symptoms of injury or illness, always seek the help of a professional with the appropriate qualifications. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: http://propanefitness.com/contact-us/

https://www.youtube.com/watch?v=PadYZ2zpphA&feature=youtu.be This week on the Propane Podcast, Yusef is joined by John Fawkes, evidence based self-confessed fitness geek with a similar backstory to Jonny and Yusef.  A former skinny guy, John has tried every possible approach to fitness and has turned his passion and experiences into his career. On the Podcast they discuss self-experimentation, how to improve testosterone and sexual performance as well as the usual "would you rather?" preamble. John Fawkes Free Gift for Podcast Listeners

In this episode Jonny discusses why he and Yusef are about to undergo Testosterone testing and whether this is something we should measure in general. THE STORY https://www.facebook.com/PropaneFitness/videos/2051869361518179/ The Lesson Focus on the basics: training, nutrition and recovery and make sure you have them nailed before you start to think about your hormone levels and other minutiae. We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: http://propanefitness.com/contact-us/

In this episode Jonny asks, what's your normal? THE STORY https://www.facebook.com/PropaneFitness/videos/2299033253651571/ The Lesson Raise your aspirations, follow the people who inspire you and this will become your new "Normal" We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: http://propanefitness.com/contact-us/

A Solo Yusef discusses his recent trip to Chiang Mai and shares his travel tips. He also discusses his current hormone research and what's in the pipeline for Propane Fitness.  If you like the Propane Podcast, please subscribe and give us a review on iTunes. Free Gift for Podcast Listeners

Propane Podcast 143 This week on the Propane Fitness Podcast, Jonny and Yusef are joined by coach Jo and they discuss fat loss, clean eating, body image and why abs are overrated. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. References In Pursuit of Abs - the good the bad and the ugly https://www.youtube.com/watch?v=KMrtlbYEo-Q&feature=share Free Gift for Podcast listeners

Propane Podcast 142 Interview with John Romaniello This week on the Propane Fitness Podcast, Jonny and Yusef are joined by John Romaniello of Roman Fitness Systems. John is renowned for his writing for T Nation, and is one of the great luminaries of the Fitness Industry. Listen in to hear about the Reddit guy with 2 dicks, John's physique transformation, his thoughts on taking control of your life through fitness, how his goals have adapted as he's got older, relationships, recreational drug use and life beyond Engineering the Alpha.   If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners

Propane Podcast 141 How to get lean This week on the Propane Fitness Podcast, Yusef gets together with BFF Chris Williamson. Recorded back in June, they discussed how to get lean for the summer and how you should not approach this like a bodybuilding stage prep. This would apply to any holiday, so if you're planning that winter sun holiday, this one's for you. https://www.instagram.com/p/BlxoqK4gt1D/?taken-by=chriswillx If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners

In this episode Jonny & Yusef answer questions from Instagram & Facebook... THE STORY https://www.facebook.com/PropaneFitness/videos/2064652850232290/ Got a question you'd like us to answer?  We love answering questions from our audience! The best way to submit one is through our contact form on the website, you can access that here: http://propanefitness.com/contact-us/  

Propane Podcast 140 Mistakes This week on the Propane Fitness Podcast, Jonny and Yusef fess up to some of the errors of judgement they've made in their fitness journey, what they have learned and how you can avoid making the same mistakes. Listen in for all the usual bants, Would You Rather? & chuckle at the dynamic duo's fitness faux pas. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners

In this episode Jonny discusses some goals he's working towards at the moment and why a similar approach may help you too..,   THE STORY https://www.facebook.com/PropaneFitness/videos/2058708200826755/   The lesson  Often aiming for multiple goals at once and lowering the bar for what is considered successful in each area is often more rewarding than one fitness goal.  

Propane Podcast 139 Troubleshoot Your Squat This week on the Propane Fitness Podcast, Jonny and Yusef discuss that most technical and challenging of moves - The Squat. If you're struggling with your squat, listen in for all the usual bants & to discover how to troubleshoot your form, improve your technique and ensure that you don't get a repost on IG from @quartersquatgang If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners

Propane Podcast 138 Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef discuss a whole spectrum of allergies and allergens, from Nuts and Snake Venom, Lactose and hay fever to the often misunderstood and much-maligned Gluten.  They discuss the evidence and why the prevalence of allergies has increased over the last century. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners https://www.youtube.com/watch?v=4CQKLiwQCIs    

Propane Podcast 137 While we all know THOSE guys in the gym who train their arms (and very little else) every day, in this episode of the Propane Podcast, Jonny and Yusef discuss direct arm work. Is it really necessary? What place does a bicep curl have in your programme and will it have a detrimental effect on the rest of your training? If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners Frosties kid - don't lose hope 💔️ https://www.youtube.com/watch?v=vgn4KVkeYYk

In this episode Jonny discusses some controversy in the fitness industry lately and why "It's just a calorie deficit" is terrible advice.   THE STORY https://www.facebook.com/PropaneFitness/videos/2025274887503420/ The lesson  Dieting is difficult enough, don't make it harder! The APPLication . Don't just blindly follow a prescription for meal timing because someone else says so. What you do consistently is what creates results.   https://www.instagram.com/p/BkrnqC_D1-g/?taken-by=propanefitness

In this episode Jonny discusses some controversy in the fitness industry lately and why "It's just a calorie deficit" is terrible advice.   THE STORY https://www.facebook.com/PropaneFitness/videos/2017494041614838/   The lesson  In theory, progress does just come down to a managing a calorie deficit consistently. However, this is very reductionist advice. It's similar to saying that getting rich is easy, you just need to save more and earn more. In reality, managing a calorie deficit consistently is incredibly difficult. The APPLication Once you've covered the basics in your diet and training, there are no bonus points for doing more than that. The hard part isn't "eating a calorie deficit", the hard part is dealing with the ups and downs of your life and that's where your energy should be focussed.

Propane Podcast 136 In this latest episode of our Instagram-themed podcasts, Jonny and Yusef give you the lowdown on caffeine and a simple strategy to overcome your coffee addiction. https://www.instagram.com/p/Bib-1GsFLUd/?taken-by=propanefitness Cliff notes: Benefits: 1) Fat loss 2) Training quality 3) Pain tolerance Disadvantages:  1) Tolerance 2) Withdrawal 3) Vitamin D absorption Recommendations:  1) Use sparingly, cycle it 2) Count all sources 3) Time appropriately Here's an ironically sleep-deprived Yusef digging into the details of caffeine: If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners

In this episode Jonny discusses the concept of the "Perfect Diet" and how you can apply it into your diet and training.   THE STORY https://www.facebook.com/PropaneFitness/videos/2014653611898881/   THE "PERFECT" DIET This is the structure we use with all of our clients when they first come to us, especially if they feel a little lost with what to pursue as a goal. The core of this idea is this: GET LEAN, ONCE AND FOR ALL. Most people spend years in a "semi-dieted" state, never really achieving their goal body fat levels but also never allowing themselves enough calories to fuel muscle gain, strength and performance. Unless your goals prevent it, you should spend as much time as possible with calories high enough to support muscle and strength gain (while minimising body fat gain). Once you've achieved a level of leanness that you're happy with, it's possible to then avoid a "cut" for a year or longer if planned and managed appropriately. If you do diet, it should be with a specific outcome and end point in mind, staying in a calorie deficit indefinitely is definitely not recommended if you care about your strength, mood and social life! Here's the overall structure: Step 1: Start with an aggressive deficit while the tolerance to dieting is high! The goal here is to lose as much body fat as possible in the first month or so before the negative side effects of dieting creep in. We use our 28 day Shred or Fast(er) Fat Loss programs for this. Step 2: A slower rate of weight loss with the intention of cruising to the goal weight, , mood and strength gain. Step 3: Gradually and methodically increase calories while aiming for a small/zero change in body weight. Step 4: Move into a small calorie surplus, enough to see a gradual increase in weight each month while focussing on performance in the gym and enjoying life while retaining leanness for as long as possible. #macros #iifym #flexibledieting #socialeating #swaps #infographic #diet #fatloss #fatlossjourney #macronutrition #myfitnesspal #mfp #bodybuilding #protein #carbs #fat #indianfood #eatingout #propaneprotocol #flexiblediet A post shared by PropaneFitness (@propanefitness) on Jun 25, 2018 at 1:30pm PDT The lesson  Getting lean once and for all is one of the best things you can do for your progress. The goal should always be to spend as much time as possible NOT in a calorie deficit. The APPLication If you're someone who's been in a "semi-diet" for a long time now, it's time to do something different. Begin by tracking your calories and weigh ins, getting a handle on what's happening right now. If you'd like our help, our 6 week PropaneProtocol is the perfect onboarding experience to our methods, you can find out all you need to know below.

In this episode Jonny discusses the strangest thing he's ever done and his recent experience involving a 4am fire alarm.   THE STORY https://www.facebook.com/PropaneFitness/videos/2013115038719405/ The lesson  One of the easiest ways to guarantee your success is to make the good decisions easy and the bad decisions hard. Engineer your environment to make it easy for you to succeed. The APPLication There are many different ways to apply this concept and they'll differ from person to person. One of the most common applications is to prep meals for the day (http://propanefitness.com/mealprep/) or train first thing in the morning instead of after work (http://propanefitness.com/morningtraining/). In the above example, Jonny swapped his phone alarm for a dedicated alarm clock with a wake up light to make mornings a little easier.

Propane Podcast 135 In this episode of our Instagram themed podcasts, Jonny and Yusef discuss how to make macro-savvy menu choices when eating out and why your fat loss goals don't need to be compromised by your social life. https://www.instagram.com/p/Bio1lFlAvzu/?taken-by=propanefitness If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free Gift for Podcast listeners

In this episode Jonny discusses how his recent experience of getting thrashed at golf applies to your bench press, fat loss and progress in general...   THE STORY   https://www.facebook.com/PropaneFitness/videos/2008045532559689/ The lesson  It's easy to be the biggest, strongest or leanest friend in your social circle. Whenever you find yourself equal to or better than the standard you associate with, get around people harder, better, faster and stronger than you are. Don't settle for 1st of an average group, up your standards. The APPLication For most of us, part of the reward of getting bigger, stronger or leaner is that we're better than ourselves or our immediate circles. Maybe you become the "fit friend". Or the "strong one" in your gym. When this happens, it's SO easy to take your foot off the gas and stop trying. After all, it's hard to push hard when you're no longer chasing a target. One of the ways I prevent this from happening in my own training is competing. In fact, one of the only reasons I compete in powerlifting is to remind myself that no matter how good I think my lifts are, there's always someone better, always someone stronger. It may seem like this is a recipe for constant dissatisfaction but actually, it's the opposite. For most of us, happiness comes from constantly making progress and improving. Doing more today than last week or last month. One of the quickest ways to throttle your progress is to settle. One of the quickest ways to ACCELERATE your progress is to always have a target to chase. This doesn't mean you need to start competing in powerlifting. But you DO need to surround yourself with those holding themselves to a high standard to push yourself forward. That can either be: Online, just competing with friends Competing formally in a sport Joining a group on the same journey as you Want to join us and stay accountable in a group of like-minded people? Click below to claim your free coaching session and we'll see if we can help you.

In this episode Jonny discusses how his recent interest in Love Island and why the criticisms of the program are typically down to two reasons. The same reasons underpin why personal trainers are able to give out advice on cancer treatment, fad diets are able to gain such traction and  supplements are so popular.   THE STORY https://www.facebook.com/PropaneFitness/videos/2001973796500196/   The lesson    The APPLication It's all too easy to search for the FINAL program you'll ever need or the supplement that will transform your results. The sad reality is that the one size fits all solution doesn't exist. Keto may be great at managing blood sugar, but that doesn't mean it's the best way to get lean for summer. Whey protein powder is a great way to supplement your diet, it doesn't mean it's a magical muscle gaining potion. Whenever you see claims that seem too good to be true or something claiming to solve EVERYTHING, remember that often that every aspect of your diet and training needs its own simple solution or plan. The only time a "best" solution exists is bespoke plans and programs that are built around your day to day life to make consistently hitting the basics as easy as possible. Want our help with that?

Propane Podcast 134 In this episode of our Instagram themed Podcasts, Jonny and Yusef debunk the myth that clean eating and organic automatically leads to fat loss and why energy balance will always be king. https://www.instagram.com/p/BiwWKGgjuoY/?taken-by=propanefitness If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we’d really love it if you’d give us a review over on iTunes. Free gift for podcast listeners

WOW HOW MUCH WEIGHT IS THAT? You have big muscles. How long you train? Wow. You big man. I’m spending this month working in the hospitals in Thailand, and an old lady came up to me in the gym and said the above to me. Now I’m not being mean here, but I was training in Gold’s Hillside gym, and I was easily the biggest person there. I’m not a ‘big’ guy. I’m 78kg, 175cm. Back home, I am basically a LITTLE GIRL compared to some of the ‘chemically assisted’ bobblydilders in that gym. Ironically, my home gym is also called Goldstar, (although I feel it’s unlikely that Raj from Heaton decided to franchise his gym out 6000 miles away to Kad Suan Kaew road). It’s all relative. It’s important not to: A) Get an inflated ego from an encounter such as the above. Big fish, small pond syndrome. B) Feel too shit about yourself when you’re swimming with the bigguns. The more you derive your self worth from your surroundings, the more you are setting yourself up for disappointment. This is consistently shown in the evidence. People’s happiness is MORE tied to their NEIGHBOURS salary than their own. To rephrase good old Rudyard: “Meet with praise and criticism, and treat those two impostors just the same” The most common insecurity I see from guys going on holiday is that they won’t be big or lean enough to look ‘good’ on the beach. Usually the guy who’s been training for 2-3 years, is 15% bodyfat and DISTRAUGHT that he’s not going to be 10%. Dude. It’s not even that nobody else cares. Nobody else even fucking NOTICES. As far as the untrained eye goes, you’re a guy who lifts. If you’re really unlucky, maybe there’s another guy who also lifts that is sat there scrutinising your physique, thinking that you should be 2 percentage points leaner. But did you really go on holiday and take your top off on the beach to impress that guy? The colossal chasm between 15% and 10% bodyfat is all in your head. Instagram models never look as shredded when they’re off-camera. Stop comparing yourself to others, or your sense of body image will be like a candle in the wind. Want more on this? Read this: https://propanefitness.com/body-confidence/ Listen to our podcast on ‘getting lean for summer’ for more on this: https://itunes.apple.com/gb/podcast/modern-wisdom/id1347973549?mt=2

In this episode, Jonny talks about how he's been struggling with motivation since getting back from holiday and what he's doing about it.   THE STORY  https://www.facebook.com/PropaneFitness/videos/1994522777245298/ THE LESSON  Experiencing ups and downs in your motivation to train and stick to your diet is totally normally normal and part of the process. The key is deciding what to do about it. Often, a simple shift in your plan, program or approach can be enough to re-ignite your motivation and continue moving forward. However, don't just make random changes, start by evaluating where you're struggling and why, make changes based on that.   THE APPLICATION  Look at your diet and training programs as they are now. What are you finding the most difficult to stick to and where are you struggling? Make a change yourself or discuss with your coach to re-ignite your motivation to move forward. Want our help with that? Click the red button below to apply for a free coaching session with us.

Welcome to our new content series "Shot of Propane". These episodes are different to our regular weekly podcast and our longer form articles. They are designed with the single goal of giving you a single concept to ponder on a regular basis with something to apply to your journey today. We'd love to know what you think about it and if there's anything we can do to improve. In episode 2, Jonny shares his experiences from his recent trips to Dublin & Dubrovnik, breaking his phone and having a near-death experience in a taxi! THE STORY You can either watch this episode in the video below or in the header bar above as an audio. You can also listen to this in your podcast app by subscribing to our podcast here.    https://www.facebook.com/PropaneFitness/videos/1991966707500905/?hc_ref=ARQmxYWsJk1nBoyzSt5jXIiVSTtTWvR1P_glcXDJ2sUK2niUlxaiEQQtd_Fajajd6U4&fref=gs&dti=1533616433413634&hc_location=group   THE LESSON   THE APPLICATION Because of how emotionally invested we all are in our own progress and journies, it's nearly impossible to trust the decisions you make for yourself. We've written many times about the importance of having a coach that you trust in charge of the decisions, programming adjustments and changes made on a daily basis. The simple act of outsourcing this to someone you genuinely trust can free up a lot of mental space while also accelerating your rate of progress. Want to see if and how one of our programs can help you? Begin by clicking on the image below and we'll be in touch for a free coaching session to learn more about you.

Propane Podcast 133 In the next in our series of Instagram linked podcasts, Jonny and Yusef discuss what women THINK they should do to lose fat, versus what the SHOULD do; relieved by the fact that this infographic was posted by an actual woman who follows the right advice. https://www.instagram.com/p/BiT0Eo_B5rz/?taken-by=propanefitness If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Free Gift for Podcast listeners

Show Notes This week on the PropanePodcast, Jonny and Yusef discuss the differences between growth and fixed mindset and how open you are to embracing challenges as an opportunity to grow will determine your success. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Free Gift for podcast listeners

Show Notes This week on the PropanePodcast, Yusef puts some meal-timing myths to bed and provides his top tips for dealing with the 2 most common barriers to diet adherence - hunger and cravings. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Free Gift for Podcast Listeners

Propane Podcast 130 Show Notes This week on the PropanePodcast, Yusef gives his top tips for surviving a shit day, the importance of focusing on self-care and what to do if you get stuck in a rut. You're best off listening to this one barefoot and ready to step outside. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Free Gift for Podcast Listeners

Propane Podcast Episode 130 Show Notes This episode of the Propane Fitness Podcast originally appeared on Modern Wisdom. Chris Williamson hosts, Jonny & Yusef guest, and they discuss their favourite tools, apps, websites and principles for a productive and efficient life. Find out their choice for the undisputed king of wireless headphones, how cutting your working day up into 25 minute chunks can turbocharge your productivity, and how a green smoothie can make your daily movements as regular as the passage of the sun. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. References Free gift for Podcast listeners Sleep Cycle Pzizz HabitBull Headspace Release Into Now Mindfulness In Plain English Insight Timer Muse Sam Harris Podcast Media Monster MyFitnessPal WaterLogged

Hey! Welcome to a new style of article and content, "Shot of Propane". These posts are different for a few reasons: They are shorter than most of our normal articles and are very much focussed on ONE key point or take-away that you can put into action as soon as you read it. They may be programs to try, thoughts to consider or dietary changes to put in place. The simple stuff that is outcome focussed. They will be more frequent than our weekly podcasts or longer form articles. They are available in multiple styles, below you'll see the written version and a video version. As you scroll you'll also be able to access the podcast version. We'd love to hear your thoughts on this, hope you enjoy... Our regular, long form articles will continue, as will the weekly podcasts. https://www.facebook.com/PropaneFitness/videos/1956686417695601/ I'm writing this outside! I know, CRAZY! The past 72 hours have been some of the nicest weather I can ever remember in the UK. And, like clockwork, with the sudden emergence of the sun comes the predictable pattern of topless people wherever you go, sunbathing in the street and everyone generally being incredibly happy. Us Brits certainly know how to make the most of the small glimmer of sunshine we get. If you're like me, you probably notice you feel better when the weather is nice? It's pretty common to experience a good mood just because the sun is shining. If I'm totally honest, the prospect isn't as exciting for me this year. As a result of trying to build my muscle and strength for powerlifting over the past 6 months or so, I'm looking a little softer than I'm used to. In fact, I'm experiencing JUST how difficult it is to deliberately gain weight for the sake of a sport. If you've followed us for a while, you'll know that I started my journey as an overweight teen. Since I started out in the pursuit of losing weight and getting leaner, summer has served as a goal for me. Showing a leaner, more defined physique for the warmer months is about as common as goals get in the fitness world. Hot weather = Fewer clothes = More of desire to look good in the old birthday suit. While I stopped truly caring about leanness for the sake of it years ago, I'd be lying if I said that I didn't have a bit of a pang of desire to lean up as summer approaches. It almost feels a bit weird to admit things like this sometimes. That you just want to get a bit leaner so that you feel good about yourself. Even if its totally for your irrational, most of us crave looking better for Summer. This isn't just a guess either. Every year we receive more inquiries from followers, feeling like they've left the Summer diet too late and hoping we can help them.     So, if I've just described you, here is some quick and dirty advice on how to get started. 1. It is NOT too late to get started but don't leave it any later, start NOW. 2. To calculate some starting macro and calorie targets, check out our free macro calculator to get your initial targets. 3. Avoid cardio, supplements and any approach that offers an overnight transformation. 4. Train 3-4 times per week and aim to lift more weight, for more sets or more reps every time you train. 5. Put your effort into being as consistent with this as you can.   A lot of people read things like that ^ and think... "Mehhh, that's too simple, that'll never work" Trust me, that is ALL you need to make a start in the right direction. If you're waiting for the perfect program...that you never stick to, that's not going to get you anywhere at all. Start simple and start easy, earn the right to make things more complex. Speak soon, Jonny P.S. If you want our help with this? Check out the PropaneProtocol 👇

You've probably heard something about meal timing before? Don't eat breakfast. DO eat breakfast. Have you before you train. DON'T have carbs before you train. For every theory, there's someone who aggressively disagrees. Here's the truth...it doesn't matter. At least, not for the reasons that most would argue that it does. When you eat is not nearly as important as how much you eat. In fact, there are plenty of examples of people who only eat 1x per day...and get results. So, that's not what this email is about. I'm not going to tell you that eating a certain food at a certain time will get you different results. At least, not directly. Here's how we view this topic. Firstly, the MOST important dietary variable you can manage is total calorie intake, no exceptions. The easiest way to do that is by monitoring protein, carbs and fats. Simple, right? On the face of it, simply eat just enough to hit the macro targets for the day, no more, no less. As you may have noticed and as I experience every single day, . For simplicity, . I don't know about you but if I don't keep these two in check, I have no hope of successfully managing my diet. Here's what I've discovered about my own patterns simply through tracking and experimenting... 1. If I eat a high carb breakfast, I'm hungry 1-2 hours later. 2. I rarely have a desire to eat large meals during the day, if I do, it makes me feel sluggish. 3. I only ever experience cravings for sweet foods in the evening. THIS is where nutrient timing comes in. I know I'm better off either skipping breakfast or, at least, passing on the carbs until later in the day. I know I'm also usually better leaving 50%+ of my calories for later in the day and eating lighter while working. You *could* try to say I'm using intermittent fasting. Or carb backloading. Some would argue that eating my calories that late will result in excess fat gain. The reality is, there's nothing magical about the above schedule...for anyone else. For me, it's gold dust. I can make small tweaks when I need and experiment. The sole purpose is to reduce (even remove) the effort that I feel on a daily basis from sticking to my targets. We have some clients who eat large breakfasts and small dinners. Some who don't eat carbs at all. Some who fast 2-3 days per week. Some who only have protein shakes until the evening. They all have one thing in common. Their calories and macronutrient targets for a 24 hour and 7 day period make total sense for their goal. And we use the feedback they provide to make the tweaks and changes needed to keep everything flowing. All they have to do is stick to their easy (for them) schedule. And we do the rest. If there's one thing to obsess over, this is it. Building out a weekly and daily rhythm that makes sense for you. Dialing in the details so that it barely even feels like a diet. And finally, realising that what works for someone else, almost certainly won't work for you. Want to learn the process we go through with clients to do this? Click below to learn more and join the PropaneProtocol. Speak soon, Jonny

Propane Podcast 128 Show Notes This week on the PropanePodcast, Yusef chats to Simon Ata - AKA Simonster & SimonStrength, undoubtedly one of The World's most skilled and impressive gymnasts. Simon is also a Performance Artist, Tumbler, and prolific Break-dancer. Simon manages to combine Calisthenics with aesthetics and strength, and when he's not on tour and performing in Las Vegas, he finds time to teach, coach and treat patients as a physiotherapist. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. References Simon Ata on YouTube Simon Ata Bodyweight Strength Coach Simon Ata on Facebook Simon Ata on Instagram Free Gift for Podcast Listeners

Propane Podcast 127 Show Notes This week on the PropanePodcast, Jonny & Yusef play an extended round of Would You Rather? Yusef schools us in the Arabic origins of common words and we discover how much Jonny loves puppies.  They also discuss the importance of taking a weekly rather than a daily view of training, habits and diet adherence in order to stay objective with long term fitness goals. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes.   Free Gift for Podcast Listeners

Episode 126 Show Notes This week's episode originally appeared on The Modern Wisdom Podcast. In this episode, Chris Williamson hosts and the topic is phone addiction. The problem of excessive technology use is almost universally acknowledged by pretty much anyone with a smartphone, but very few of us are aware of the teams of software engineers, warehouses of supercomputers and decades of research goes into manipulating you to click that link, watch that video or download that app. An argument is often made that technology is neutral and that it is our decision of how we use it, but our phone's intrusion into our lives is so calculated and manipulative that the deck is stacked firmly against us making a choice we're fully in control of. I genuinely believe that Humane Technology and Ethical Persuasion will be a huge topic over the coming years, hopefully we can kick-start your interest into the subject here... On this episode, learn the tactics used by social media websites to manipulate you to stay on site, discover our favourite strategies for taking back control of your phone use and find out why you definitely shouldn't buy a dildo on Facebook Marketplace. References Distraction is destruction - Your Smartphone is sapping your life Podcast www.HumaneTech.com Newsfeed Hider For Chrome Moment App Free Gift for Podcast Listeners

Propane Podcast Episode 125 Show Notes This episode of the Propane Fitness Podcast originally appeared on Modern Wisdom. Chris Williamson hosts, Jonny & Yusef guest, and they discuss their favourite tools, apps, websites and principles for a productive and efficient life. Find out how changing the trackpad speed on your laptop can change your life, how experimenting with Sleep Cycle can radically improve the quality of your sleep & how to set and maintain good mediation habits. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. References Free gift for Podcast listeners Sleep Cycle Pzizz HabitBull Headspace Release Into Now Mindfulness In Plain English Insight Timer Muse Sam Harris Podcast Media Monster MyFitnessPal WaterLogged

Propane Podcast 123 Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef discuss their 4 Top Tips for improving your training and the quality of your life. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References Free Gift for podcast listeners.

Propane Podcast 122 Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef discuss the emotive subject of Fat Shaming, the struggle to address food addiction and change behaviours and we hear about Jonny's experience of being "The Fat Friend". If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References What Fitness did for me Aubrey Marcus Peep Show - Rainbow Rhythms

Propane Podcast Episode 121 Show Notes This week on the Propane Podcast, Jonny and Yusef are joined by the controversial "Enfant Terrible" of the Fitness Industry, Alexander JA Cortes. A Personal Trainer, Writer and former ballet dancer, find out why he predicted a Trump win 18 months in advance and why he's been exiled by the mainstream fitness industry. Jonny and Yusef also discover his thoughts on Pick Up Artistry, Machoism, and the limitations of training for strength.   If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References Alexander Juan Antonio Cortes - Website Twitter Podcast YouTube Books  

Propane Podcast 120 If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Show Notes This week's Propane Podcast is taken from last week's live Q&A hosted by Yusef. He responds to the question, "Porn is ruining my life, how do I deal with the religious hang-ups that are affecting my relationships, curb my porn addiction and reset my Dopamine sensitivity?" If you have a burning question you'd like to be addressed, shoot us a message. Time Stamps References Your Brain on Porn TED Talk - The Great Porn Experiment No Fap Mark Manson Brainbuddy - Iphone App http://www.youtube.com/watch?v=QZ0-HXzA8n8&feature=youtu.be

Propane Podcast Episode 118 Show Notes This episode of the Propane Fitness Podcast originally appeared on Modern Wisdom. Chris Williamson hosts, Jonny & Yusef guest, and they discuss their favourite tools, apps, websites and principles for a productive and efficient life. Find out how to improve your mobility at home, why you shouldn't play audiobooks faster than 2x speed and how a shoehorn will change your life. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References Apple ROMwod Toby for Chrome David Allen's Guided Mindsweep Optimize Evernote Withings Scale Fitbit Sleep Cycle

Propane Podcast Episode 118 Show Notes This week on the Propane Podcast, Jonny and Yusef discuss how to achieve the holy grail of aesthetics - a set of finely chiselled abs. Why are they so hard to attain? How there's more at play than your genetics and optimising diet and training for a visible 6 pack. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References Podcast Episode 35 with guest Dean Somerset Biosignature critique: Can you really optimise hormones to redistribute bodyfat?  5 Year Time Lapse https://www.youtube.com/watch?v=wFzr584-WH8 The Yusef Crunch https://www.instagram.com/p/6cXLskPmht/ Dragon Flag https://www.instagram.com/p/-2BEmQPmh-/ Dead Bugs https://www.instagram.com/p/2Q0QXGPmst/ Stir the Pot https://www.youtube.com/watch?v=S3z8aQpu5bw

Propane Podcast Episode 117 Show Notes This week on the Propane Podcast, Jonny and Yusef discuss how to kill a man with 2 punches, training for maximum health and longevity, why knowledge is not always enough to inspire action & the intrinsic pleasure of living a healthy life. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps

Propane Podcast Episode 116 Show Notes This week on the Propane Podcast, Jonny and Yusef talk about poo - a lot - so don't listen while you're eating. They also discuss the psychology and potential challenges of gaining weight, how not to get fat in a surplus and why "bulking" is an outdated concept. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References How to look good all year round Exorcising your lean demons

Propane Podcast Episode 115 Show Notes This week on the Propane Podcast, Jonny and Yusef discuss Lost Property, the problem with a Brummie accent, potential scamming by tradesmen and how to tell if a fitness system or protocol is a sham. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps

Propane Podcast Episode 114 Show Notes 70% of people on facebook comment/share an article after only reading the headline. This is a frightening prospect. People look to CONFIRM their existing world view, rather than challenge it. This week on the Propane Podcast, Jonny and Yusef discuss Feminism, Chat up lines, caffeine dosing and how they responded to the hate they received for one of their most controversial articles. If you like the Propane Fitness Podcast, please subscribe to be notified of new episode availability and we'd really love it if you'd give us a review over on iTunes. Time Stamps References Why we don't take Steroids Taking the piss with IIFYM

Propane Podcast Episode 113 Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef are joined by Chris Williamson, and previous podcast guest David and contributor Al, to talk about Yusef's 10 Day Vipassana Meditation retreat. In this behemoth of an episode they discuss their own very personal experiences of Meditation, the benefits and challenges of a silent retreat and pose the big question, would they do it again? If you like the Propane Fitness Podcast please subscribe to be notified of future episodes and we'd love it if you'd give us a like, a share and a review over on iTunes. The podcast is worth a listen, but here's a video sumary: https://www.youtube.com/watch?v=_fXAogjAXqw Time Stamps References Vipassana - My 10 day Meditation retreat Lessons learned from 10 days of silent meditation Free Gift for Podcast Listeners

Propane Podcast Episode 112 Show Notes This week on the Propane Podcast Jonny and Yusef discuss the Bitcoin explosion, the lemming effect and what this tells us about the Fitness Industry. If you like the Propane Fitness Podcast, please subscribe and we'd love it if you'd give us a review over on iTunes. References Free gift for Podcast Listeners

Propane Podcast Episode 111 Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef revisit their recent adventures with Chris in Iceland, Yusef's health woes, Chris moonlighting as Magneto and visiting the Blue Lagoon during the Island's biggest storm of the year. The cliffnotes: Worms on the plane Actual meningitis Egg water Cold @ RPE 10 £9,500 Skyr Iceland girl following bus Black puddle £9,500 Shirts in -40 degrees Cheap dominoes Running Krupp £9,500 Wrong bus Tomato soup scam Penis museum Golden circle pyramid scheme tour Egg hot air Kneeling showers Cancer lectures @ 5x speed Skone being upsold Pzizz Realising the tour woman talked all the way £9,500 Nevermind the baggage allowance: Chris brings 12L shampoo Time Stamps References Free Gift for Podcast Listeners

“So, tell me why” Silence “You’ve been at this for 22 weeks now, don’t you think its time you stopped?” The prominence of the coffee machine’s whir highlighted my surprise at the question. “Now that I think about it, I don’t even know why I’m doing this!” Yusef and I were discussing our plans moving forward for diet and training and I was furiously chasing 5% body-fat. I’d been dieting for 22 weeks and progress was starting to slow. We sat in a small coffee shop, mulling over carb timing, de novo lipogenesis and the pros and cons of keto. I sat staring past Yusef’s shoulder into space as he spoke…thinking about how great it would be to FINALLY reach my goal, about how I could finally eat to the point of being properly full for the first time in months. When he asked me why, it caught me off guard. Was it for myself? For other people? Who was I even trying to impress? Why...did I even care. I’d been so caught up in the specifics - grams of carbs, numbers of re-feeds and minutes of cardio that I’d totally lost sight of what I was even chasing, why I was putting myself through this. I was even so focussed on some intangible goal in the future that I couldn’t stay present enough to discuss how to get there! For the majority of my training life I thought being lean meant you were successful,  the gold standard. Influenced by magazines, fitness websites and photoshopped versions of my dehydrated idols, I’d decided that to be truly content - I needed to be as lean as I could be. The insidious thing is, looking back, I’d been really lean for weeks by the time I turned to Yusef for help. In reality, I’d surpassed any initial expectations I had of how lean I could get…yet I kept on pushing.   Why did I care?   Simple, but hard to admit. I cared what others thought of me. Don't we all? With predicable consistency we rate our lives against those of others and focus the majority of our actions to impress our peers. We choose the clothes we wear, the cars we drive, the jobs we work, even the people we sleep with, based on what we think our friends and family will think. “If I manage to get really lean, my friends will all envy how I look and of course - I’ll be more attractive won’t I - who doesn’t want that, I’ll be so happy and life will be amazing!" I was chasing approval, not from myself, but from others.   I was hungry, tired, suffered mood swings, low sex drive, loss of strength, lack of quality sleep and all consuming food focus.   What’s worse, as I got leaner and even after I’d unveiled a full set of abs, all I could see was how I wasn’t quite at my goal yet - the progress I’d made evaded my thoughts as I critically evaluated why I couldn’t lose those last few pounds. 3 years on from the end of this diet and I’ve drastically changed how I feel about leanness…Ive stopped caring. Am I miserable and upset with how I look? The opposite. In fact, Yusef and I often discuss the last few years of our training careers as being the equivalent of enlightenment as far as fitness is concerned. Below, I will explain a little of what I’ve learned from my journey. Exaggerated impressions The obvious starting point is to examine where we all obtain this idea that being lean is desirable.    Fitness models serve as the constant reminder that society has an expectation of how we should look - an attractive ideal that we should all pursue and they’re everywhere. Obviously, in the fitness sphere itself, lean photos appear on the side bars of most websites and shredded abs smother protein tubs. But now, lean physiques can be seen in pop-media, heat magazine even have a “torso of the week” feature just to remind women (and men) that there is standard for a male’s body. Its also rare (read: never the case) that you seen a less than lean model on the cover of FHM. Of course, the degree to which this is the case depends on your social sphere - I can’t imagine the guy j...

We've been busy working on some poddyCs and some other cool stuff for you recently, but we're back with a Propane original. As always, if you want to see us cover a specific topic, give us a shout. This week I'm covering the what, why and how of improving your posture. https://youtu.be/67o-yHIHexM I've come a long way in undoing the embarassing, grungey teenage habits. As a general rule there's more to be learned from people who previously struggled with the trait you're looking to develop, as opposed to those who naturally display the skill. Improvement takes time, but identify your sticking points and you'll lubricate the process. Posture: The 'What' Posture is simply the position of your spine and limbs when standing or sitting. It is also aptly defined as 'approach or attitude', given the two-way influence of posture on our psychology. From a side view, the spine follows an S curve. The 'S' comprises of the natural curvatures of the spine's subsections: cervical lordosis (extended/anteriorly convex shape), thoracic kyphosis (flexed/concave), lumbar lordosis and sacral kyphosis: Abnormal length-tension relationships between antagonistic muscles in the body will affect the resting position of that joint, and ultimately your resting spinal position. While they say curves are beautiful, there is no perfect posture. Improving yours isn't necessarily about straightening the spine: these curves are crucial to its stability and function. Returning to 'neutral' for you could be about regaining some of of the natural curves, while in someone else it could be about reducing an excessive curve, like slouching or ape-bum. The muscles that contribute to posture & stability: These muscles are generally designed to provide stability rather than powerful contraction, but they are capable of generating stiffness when challenged. : aberrant or delayed activation, or hypersensitisation to pain, where stimuli to spinal positional receptors are interpreted by the CNS as pain, even in the absence of tissue damage. . These are "guy wires": They're designed to reinforce a pole or mast's stability. The spine is much the same. Antagonistic muscles pull on opposing sides of the spine to stabilise it - hence anything that loosens one guy wire and tightens the other, such as being asymmetrically weak, having big boobs, or walking around in anterior pelvic tilt will destabilise the spine, . From McGill's Ultimate Back Pain & Performance The idea of the spine having a finite degenerative capacity comes from Dr Stu Mcgill, who claims that our spines have a fixed number of flexion cycles available in their lifetime before herniating, so we shouldn't be wasting capacity on poor movement choices. He also posits that when we lift weights, we can end up functionally repurposing some of the deep lumbar erectors, which are postural, oxidative and slow twitch fibres, into fast-twitch, power-generating fibres. As a result, the muscles lose their endurance and spine-stabilising role in favour of strength. They fatigue more easily during general activities, again wasting spinal capacity and predisposing us to injury. . Control of posture Posture is subject to vestibular, emotional, visual, cortical/somatic, and mechanical control. Like breathing, its one of these funny body processes that can be either autonomic or voluntary; influenced by your balance, level of stress, mood, neurochemical state, muscular tightness, 'trigger points', threat perception and even your self-belief. And that's just when standing at rest. Functional postures, sprinting/lifting stances and posture under load are wrapped in another layer of complexity, but let's reserve that for coaching an athlete's technique. Its never simple with the body is it? This always flipping happens. Like last time I sat down and thought 'hey, . Surely can't be too complex, I could bash it out in an afternoon'. Before you know it you're 20 feet down a physiology rabbit hol...

Propane Podcast Episode 109 Show Notes This week on the Propane Podcast Jonny and Yusef are joined by recreational bodybuilder and Proats Master Paul "Not Small" Turner. If you've missed his excellent guest post and power-muffins you can find them here. In the first part of this interview they discussed finding your why?, Askholes, Bro-Science, gym face-palm moments and Fitness tribalism. If you missed it you can catch it here. This week the guys discuss Paul's current approach to diet and training, how to choose your fitness information sources wisely and what attributes are required to be a good coach? If you like the Propane Fitness Podcast we'd love it if you'd subscribe and give us a review over on iTunes. Time Stamps References You can find out more about Paul Turner on his Social Media channels - Instagram, Facebook & Twitter. Free gift for Podcast listeners Photo Credit Featured Photo of Paul Turner courtesy of Simon Howard Propane Picks week ending 26/11 It's that time of the week again where we select the best of fitness and productivity articles and podcasts of the week for your reading, viewing and listening pleasure. If you'd like to be considered for the Pick List then shoot us a message.  Our Top Pick this week is - Your Holiday Survival Guide: The Fitness and Nutrition Edition - Precision Nutrition It's Christmas Party season again and so many opportunities to eat drink and be merry! All well and good but now to avoid going way too off-piste with our training and nutrition? This guide has Thanksgiving in mind but we can certainly apply its principles in the run up to Noel and avoid a Christmas derailing. The rest of the list is pretty awesome too! 10 Steps To Dominate Your Deadlift Technique - Tony Gentilcore Your Environment Wants You To Be Fat. Use Strong ‘Anchors’ To Stay Lean & Healthy - Healthy Living Heavy Lifting Gratitude to Overcome Boredom, Difficulties, Complaining, & Feeling Overwhelmed - Zen Habits The Reasons You Aren't Losing Body Fat - Breaking Muscle Your Most Valuable Currency — And Where to Spend It - Bryan Krahn How to Say No - The Tim Ferriss Podcast WATCH: Programming Back Exercises for Mobility, Strength, and Joint Health - Elite FTS The Powerlifter’s Diet – Carbohydrates - Marc Keys, Cast Iron Strength

Propane Podcast Episode 108 Show Notes This week on the Propane Podcast Jonny and Yusef are joined by recreational bodybuilder and Proats Master Paul "Not Small" Turner. If you've missed his excellent guest post and power-muffins you can find them here. In the first part of this interview they discuss finding your why?, Askholes, Bro-Science, gym face-palm moments and Fitness tribalism. If you like the Propane Fitness Podcast we'd love it if you'd subscribe and give us a review over on iTunes.   Time Stamps References You can find out more about Paul Turner on his Social Media channels - Instagram, Facebook & Twitter. Free gift for Podcast listeners Photo Credit Featured Photo of Paul Turner courtesy of Simon Howard Propane Picks Week Ending 19/11 It's that time of the week again where we sift through the best of the Fitness and Productivity offerings for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List then shoot us a message.  Our top pick this week is - How to Stop Comparing Yourself to Others and Make an Impact - Pick The Brain We love habit tracking and it's not a new concept - read on to find out how Benjamin Franklin tracked his "13 Virtues" for a more productive life way back in 1726. The rest of the list is pretty awesome too! Never Expect A Fast Track To Success - Lifehack Surviving Max Effort Day - Jason Ferruggia for EliteFTS Is Responsibility Debt Ruining Your Progress? - Physiqonomics Podcast 077: Mike Israetel – dealing with water weight & body dysmorphia - Revive Stronger Podcast How Exercise Can Boost your Mental Health - Pick The Brain How To Tell You Need A Break From Dieting (And How To Do It) - Rudy Mawer Why Do Some People Orgasm When They Work Out? - Nick English, Bar Bend Women’s Maximum Muscular Potential - Lyle McDonald, Body Recomposition 6 Health and Fitness “Stupidity Taxes” You Need to Stop Paying - James Fell, Body for Wife

https://www.youtube.com/watch?v=9MTfwJMZ2mw&feature=youtu.be Propane Podcast Episode 107 Show Notes Today's Podcast is a bit of a behemoth and is one not to be missed, the long and eagerly awaited return of Mr Stretch Armstrong himself, Kit Laughlin. Kit is, in our opinion, the leading authority on stretching and flexibility in the world. He's the founder of Stretch Therapy, and while 'Cat like movement' is their slogan, he seems to have had 9 lives himself. Trained as a medical anthropologist, logician and massage therapist, he's extremely well grounded in musculoskeletal anatomy and physiology - also drawing on wisdom from his time as an Iyengar yoga instructor, Olympic lifter and powerlifter. . . If you missed our previous interview with Kit you can find it in 2 parts, part 1 and part 2. Time Stamps References David Deida Stretch Therapy Workshops Physical Alchemy David and Kit's coffee shop conversations  Free gift for podcast listeners

Propane Podcast Episode 106 Show Notes In this episode of the Propane Fitness Podcast Jonny discusses his current diet approach, why the winter months are the perfect time to focus on getting leaner and his 3 rules for effective fat loss. If you like the Propane Fitness Podcast, we'd love it if you'd subscribe and give us a review over on iTunes. Time Stamps References The Low Carb Lie Fitness Industry Bullshit What happens when you give up alcohol for 6 months? Propane Picks Week ending 05/11 It's that time of the week again where we sift through the best offerings of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List then shoot us a message. Our Top Pick this week is - A Logical Structure To Engraining Nutritional Habits - Eric Helms, 3DJM In this article the author of the acclaimed Muscle and Strength Pyramids and one of our favourite podcast guests: ...gives some very useful systematic approaches to putting an optimal, flexible approach to your nutrition on Autopilot The rest of the list is pretty awesome too! The Vitamin Problem that Kills your boner - Chris Shugart Podcast #69 - how to track your training - 3DJM Podcast Pull-Up and Chin-Up Variations: What Works What - Jen Sinkler Fitness During Pregnancy: What’s a Girl To Do? - Tony Gentilcore Podcast 075: Mike Israetel – Q&A: bodybuilding phases - Revive Stronger An Occam’s Razor Approach to Solving Body Problems - Brian Krahn Why Does the Sumo Deadlift Get So Much Hate? - Jake Boly, Barbend Inflammation: the major regulator of muscle growth nobody talks about - Menno Henselmans, Bayesian Bodybuilding 5 Reasons Why You Need To Start Learning From Mistakes - Dumb Little Man

Show Notes 90% of the battle when dieting is making sure your kitchen is correctly stocked. Here's our guide for the macro-conscious to automate your diet while minimising time, cost and mental RAM. Dilemma...   I need dem macros, but I'm not a foodie. I don't get any kind of perverted enjoyment from cooking and preparing meals. I'm usually too busy studying and Propaning to be faffing about cooking complex meals. If you are a foodie, stop reading now, you'll likely find this article horrifying. Perhaps you're like me. You need a hassle-free way to hit your macros. Laziness or business is no excuse to defer all dietary decisions to our friends Ben, Jerry and Captain Birds Eye. The Captain is not your friend The common bodybuilding doofus approach is to boil 40 chicken breasts and broccoli in one go, fill your fridge with tupperware, and eat exactly the same thing every day - with the added bonus of clogging the fridge and annoying your cohabitants. While batching in this way is great for efficiency & consistency, it's BORING as hell and makes adherence unnecessarily dificult My approach has eliminated hassle and allowed me to cheaply automate my food intake while still enjoying variety. Kitchen-stocking: The parameters: - Budget - Time - Food preferences - Desire for variety   Steps 1) Classify your food intake into perishable and non-perishable foods, then by macronutrient, plus vegetables and high volume satiating foods to match your dietary goal. 2) Bulk-buy non-perishables. Buy the perishables at shorter intervals, depending on your fridge space. 3) Order online and save your 'basket' for next time. Each subsequent grocery/supplement shop is 1 click away. This way you’re less susceptible than getting caught up by impulse buys on the aisles. 4) To make it fully idiot-proof: calculate a day's worth of food for your macro targets, multiply it by the number of days in your interval. Rotate between 2 or 3 meal plans for more variety. I don't go as far as option 4 myself, but it's the laziest, most efficient option if you're willing to do the preparation. Perishables: Order every 10 days. Fresh chopped vegetables Meat Bread, pastries, Milk, cheese, yoghurt. Fruit Ready-meals (check our complete guide to making ready meals fit your macros here) Non perishables: Order every 3-4 months. Rice: 5-20kg bags, great quality available MUCH cheaper from your local Asian foods store. Supermarkets overcharge. Protein Powder: Myprotein offer bulk discounts for larger orders. We're a big fan of TheProteinWorks for flavour variety too. Musclefood meals: These last for months without refrigeration, fantastic macros and cheap in bulk. Zero calorie foods Frozen berries/veg/meat: Butcher/supermarket/Asian food store. Cheapest options: Diced frozen chicken breast and minced beef. Biltong - This stuff is beautiful, and keeps for months in the freezer. Use discount code PROPANEF10 for 10% off. Cereals: Hunt for the bulk discounts, and strike like a cobra with a box of Crunchy Nut: Crunchy nut: The snake's natural prey . Noodles: Wholesale discounts here. I buy 100 packs for £25 every 3-4 months. Naughty nonperishables: Kids and grownups love it so. Haribo, jaffa cakes, crisps, freezables, quest bars, whatever your achilles heel is.  Miscellaneous: Spices, sauces, seasoning, stock cubes, sachet foods.    My own diet is carb/protein dominant, without many direct fat sources. As you can see, we don't care for the concept of clean/dirty food, and simply prioritise hitting the macros and micronutrients as per Propane Protocol. List your preferences as you see fit. Budget I'm fortunate enough (read: boring enough) not to have any expensive hobbies or major outgoings aside from food & rent, so I can allocate slightly more of my budget to food. I tend not to get takeaways or eat out, and pack my own lunch. [Side note: I believe buying lunch while you're at work to be one of the worst financial decisions you can make.

Propane Podcast Episode 104 Show Notes In this week's episode of the Propane Podcast, Jonny and Yusef ponder underrated vegetables, what is a potato? how they're currently approaching their training, and working around injury. If you like the Propane Fitness Podcast please subscribe and we'd love it if you'd give us a review over on iTunes. Time Stamps References Off-Season for the powerlifter How to add 25kg to your bench Free Gift for podcast listeners  

Propane Podcast Episode 103 Show Notes This week on the Propane Podcast, Jonny and Yusef discuss supplements and training variation, what benefit they may or may not have and why and how you need to earn the right to add them to your nutrition and training repertoire. If you like the Propane Fitness Podcast then please subscribe to be notified of every new episode and we'd also love it if you'd give us a review on iTunes. Time Stamps References Dieting for the busy man The ultimate hunger and satiety guide How to add 25kg to your bench press in 8 weeks Your Free Gift Propane Picks Week Ending 15/10 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the pick list then shoot us a message.  Our Top Pick this week is: The 10 Things Perpetually Healthy Nerds Do that Unhealthy People Don’t - Nerd Fitness We want weight loss to be effortless, exciting, and entertaining...Reality paints a much different picture. In this article Steve discusses how having a "Groot Mindset" can help you succeed at fitness and fat loss and how it all boils down to personal responsibility. The rest of the list is pretty awesome too! The First Hour: Creating Powerful Mornings - Zen Habits The unsexy no BS Guide to actually getting results - Tony Gentilcore Shut the Fuck Up About Your Bullshit Cancer “Cure” - James Fell, Body for Wife Let’s discuss squat depth and why you should shut the fuck up - Marc Keys Donut Dieting: How To Use IIFYM To Eat Your Favourite Foods - JMAX Fitness Tips for Your 1st Pull-up - Juggernaut Training Systems The 5 Questions you need to answer to start your fitness business - Erich Bach How to build monstrous calves [interview] - Menno Henselmans High Risk and Low Reward Exercises: Are They Worth It? - Girls Gone Strong

Propane Podcast Episode 102 Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef discuss problems with tracking, Fitbits and other activity trackers, "Stealth Porking" and the polite way to defecate a worm. If you like the Propane Fitness Podcast and don't want to miss out on future episodes then please subscribe and we'd love it if you'd give us a review over on iTunes. Time Stamps References http://www.youtube.com/watch?v=tzcE9gBqJxo Getting bogged down - it's any calories Fitbit Cold Turkey The ultimate hunger and satiety guide Sleep Cycle your free gift Propane Picks Week Ending 08/10 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List then shoot us a message. Our Top Pick this week is - The Perfect Diet DOES Exist - Matt Mearns for Healthy Living, Heavy Lifting How do you find the diet that's perfect for you? Does it even exist? In this article Matt Mearns discusses how to discover what works for you based on specificity, individual needs, goals and wants. The rest of the list is pretty awesome too! Podcast 071: Mike Israetel – Q&A - Revive Stronger 5 Plyometric Exercises for a Stronger Deadlift - Barbend The Elephant in the Room: Emotional & Other “Non-Physiological” Reasons for Eating – Part 3 - 3DJM The Science of Biomechanics and Human Movement - Barbell Shrugged Are You Using Social Media or Being Used By It? - Cal Newport Keto and low carb diets kill performance - James Fell Improve your sleep instantly - Jason Ferruggia What happens to your life when you write goals down - Pick the Brain Concrete Core Training For Powerlifters - Powerlifting University  

Propane Podcast Episode 101 Show Notes Today on the Propane Podcast, Yusef is joined by his good friend and flatmate, David to discuss his recent 10 Day silent Vipassana meditation retreat in Budapest. You can also check out Propane Athlete Al's experience at one of the 10 day retreats here. If you like the Propane Fitness Podcast, we'd love it if you'd subscribe and give us a review on iTunes. Time Stamps https://youtu.be/WEdppxBSrX8 Propane Picks Week Ending 01/10/17 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List then shoot us a message. Our Top Pick this week is - The last damn protein article you'll ever need to read - Erich Bach, Bach Performance How much protein do you really need for optimal performance and muscle growth? Will too much protein really damage your kidneys? What about the hysterical claims that too much is carcinogenic? In this article Erich looks at the evidence and demystifies the myths. The rest of the list is pretty awesome too! Managing Your Expectations: How to Set Yourself Up for Success - Girls Gone Strong The Deload Week: Yes, No, Maybe So? - Tony Gentilcore Here’s How You Should Sit At Your Desk for Bigger Lifts - Jake Boly, Bar Bend Pillars of squat technique - breathing and bracing - Juggernaut Training Systems Demystifying Periodization - Eric Helms Does eating more meals increase your metabolic rate? - Meno Henselmans The Subtle Art of Not Giving a F*ck with Mark Manson (podcast) - Renegade Radio How Moderation Makes For Massive Progress - Healthy Living, Heavy Lifting Tools and Tips for Better Sleep - Tim Ferris Podcast

Propane Podcast Episode 100 With Dr Togay Koç Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef are joined by Dr Togay Koç, a senior surgical registrar who specialises in Traumatology and Orthopaedic Surgery and who also lifts. In this second part of this 2 part interview Togay responds to some of the questions you asked when we opened up the podcast to you, the listeners. If you missed part 1 you can listen to it here. If you like the Propane Podcast please subscribe and we'd love it if you could give us a review on iTunes. Timestamps You can follow Togay's lifting on Instagram. Stuart McGill resources http://www.youtube.com/watch?v=YLgK0Go7pKI&feature=youtu.be Propane Picks Week Ending 24/09 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List then shoot us a message. Our top pick this week is - How to Combat Stress Eating - Jen Comas, Girls Gone Strong Put your hand up if you've ever succumbed to emotional eating. We've all been there, right? Let's face it, we are taught from a very early age to use food as emotional comfort. In this fantastic article Jen Comas suggests a range of strategies to avoid reaching for food at times of stress. It's aimed at women, but works just as well for the guys too. The rest of the list is pretty awesome too! Spend More Time Alone - Cal Newport When biomechanics matters in the management of pain, injury and a bit of performance - Greg Lehman Ten things “normal” people do, that you should avoid like the plague – Part 1. - Marc Keys, Cast Iron Strength How Not To Give Up When Your Head Tells You to Quit - Dumb Little Man 5 Ways I Include Single Leg Training In My Programs - Tony Gentilcore The Difference Between Male and Female Biomechanics in Strength Training - Breaking Muscle Podcast 069: Broderick Chavez – The Biology of Muscle Growth - Revive Stronger Your Hip Flexors Aren’t Tight, They’re Overworked. Here’s What to Do About It - Dean Somerset Bulletproof Your Body and Dominate Your Training - Jason Ferruggia, Renegade Radio  

Propane Podcast Episode 99 With Dr Togay Koç Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef are joined by Dr Togay Koç, a senior surgical registrar who specialises in Traumatology and Orthopaedic Surgery and who also lifts. In the first part of this 2 part interview Togay responds to some of the questions you asked when we opened up the podcast to you, the listeners. If you like the Propane Podcast please subscribe and we'd love it if you could give us a review on iTunes. Timestamps You can follow Togay's lifting on Instagram. Stuart McGill resources http://www.youtube.com/watch?v=YLgK0Go7pKI&feature=youtu.be Propane Picks Week Ending 17/08 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List then shoot us a message.   Our top pick this week is - Lessons Learned – painful experiences in the world of strength training, part 1. – Gavin Laird for Cast Iron Strength Gavin Laird is a gym owner, Powerlifting and strength coach based in Inverness, Scotland. For 20 years he has worked with individual clients and sports teams at all levels to improve their strength for a variety of sports. The rest of the list is pretty awesome too! Blood, Biomarker, Genetic Testing… and Poop w/ Ben Greenfield – 277 - Barbell Shrugged Podcast Happiness Is Not Enough - Mark Manson 17 Ways to Break Through a Stubborn Squat Plateau - Jake Boly, Barbend 5 Simple Ways To Boost Your Motivation - Pick The Brain Podcast 068: Mike Israetel Q&A – How to mini cut? - Revive Stronger Podcast Detraining is a Bastard. This is How You Deal - James Fell, Body For Wife Why Age Is Only a Number - Michael Rutherford, Breaking Muscle How To Determine Your Maintenance Calories - JCD Fitness The Action Habit: Put Everything Into the First Step - Zen Habits

Propane Podcast Episode 98 Show Notes In this short-but-sweet episode, Yusef poses the question, What advice would you give your 18 year old self? The fitness faux pas him and Jonny made in their early training days How to literally save yourself years and avoid these mistakes If you like the Propane Fitness Podcast, please subscribe to be notified of the latest episode and updates, and we'd also love it if you'd give us a review on iTunes. Propane Picks Week Ending 10/09 It's that time of the week again where we sift through the best offerings of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List then shoot us a message. Our top pick this week is - 7 Scientifically Proven Ways to Eat Less (And Lose Fat) - Erich Bach, Bach Performance The rest of the list is pretty awesome too!  A Case for Continued Form Refinement – Dr. Mike Zourdos Teaching the Big 3 (Video Tutorials) - 3D Muscle Journey How to Train Yourself to Stay Focused - Zen Habits Metabolism: How It Applies To Your Long-Term Fat Loss - Dylan Tanner, Healthy Living, Heavy Lifting Strength Training, Pregnancy, and Motherhood - Tony Gentilcore 3 Things You Need to Stop Doing to Get Started - The Positivity Blog Dieting while traveling and 9 tips to level up your life - Bayesian Bodybuilding 3 Ways to Improve Your Deadlift Without Deadlifting - Tony Gentilcore 10 Nutrition Myths That Just Need to Die - Alycia Israel, EliteFTS Podcast Episode #13: Eric Helms of 3D Muscle Journey - Dean Somerset  

Propane Podcast Episode 97 https://www.youtube.com/watch?v=YjAMqGJbmlg Show Notes Tomorrow marks the start of Organ Donation Week, so with that in mind, today on the Propane Fitness Podcast, Yusef chats to Nick Whitehurst, World Transplant Games Gold Medalist. Nick suffered acute liver failure in 2015 after returning home from a summer holiday with his family. Weeks later he received a new liver and won a gold medal for team GB at the World Transplant Games in Malaga less than 2 years later. They talk about his organ transplant, the emotional roller coaster of receiving a donor organ, the concept behind the Transplant Games, maintenance for injury prevention and the importance of registering as an organ donor. If you like the Propane Fitness Podcast please subscribe and we'd love it if you'd give us a review on iTunes. Time Stamps References World Transplant Games Federation Transplant Sport British Transplant Games Become an Organ Donor More about Nick's achievements at The 2017 World Transplant Games   Propane Picks Week Ending 03/09 It's that time of the week again where we sift through the best offerings of the Fitness and Productivity world for your reading, listening and viewing pleasure.  If you'd like to be considered for the Pick List then shoot us a message. Our Top Pick this week is: Your Road Map To Results (And 6 Stops You Need To Make Along The Way) - Healthy Living, Heavy Lifting The rest of the list is pretty awesome too! 22 Interesting studies from this summer - Bayesian Bodybuilding The Differences Between Training In Your 40's and Your 20's - Amanda Thebe, Breaking Muscle. Nutrition is not a belief system - Dan Garner, Precision Nutrition Why the Conscientious Mind Is a Successful Mind - Lifehack Leaner, Stronger, Healthier - Renegade Radio Podcast, Jason Ferruggia How to get strong in 2-3 days a week - Tony Gentilcore Methods to Improve Your Posture for Sport Performance - Yusef Smith for Elite FTS Hierarchy of Nutrition: Prioritize What Matters - Elliot Reimers Single-Minded Devotion to a Task - Zen Habits  

Propane Podcast Episode 96 Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef are joined by Nutrition and Supplement expert Kamal Patel from Examine.Com. They discuss markers for health, the polarised approaches of American and British Healthcare, why we should approach the supplement minefield with caution, and how to stay mindful. If you like the Propane Podcast, we'd love it if you'd subscribe, share and give us a review on iTunes. Time Stamps     https://youtu.be/04BjId4n3rk  

Propane Podcast Episode 95   Show Notes This episode of the PropanePodcast is an audio version of a Facebook Livestream that Jonny and Yusef recorded earlier in the year. They discuss how to get the most out of your training, AFRAN versus AMRAP, Staying Stupid and how to break through a plateau. If you like the Propane Fitness Podcast, we'd love it if you'd give us a review on iTunes and Subscribe. Time Stamps References AMRAP Versus AFRAN - Balls to the Wall or Balls on the Couch?  

Propane Podcast Episode 94 Show Notes This week on the Propane Fitness Podcast, Yusef's is joined by perennial Wingman & raconteur extraordinaire Chris Williamson, and massage and movement specialist James Bailey. James is a performance artist, Bodywork coach and teacher. In the second part of this fascinating Podcast, they discuss Shamanism, Ayahuasca, psychedelics and the esoteric world. Follow James here on instagram If you missed part 1 you can listen to it here. If you like the Propane Podcast, we'd love it if you'd subscribe and give us a review on iTunes. Time Stamps Propane Picks Week Ending 13/08 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List or would like to pen a guest article for us then shoot us a message. Our Top Pick this week is - Can your nervous system still adapt after your newbie gains? - Bayesian Bodybuilding Definitely one for the lifting science nerds. As always with Menno's guest posts there's a wealth of information and data up for digestion in this piece. The rest of the list is pretty awesome too! Podcast 063: Mike Israetel & Greg Nuckols: Genetics Round Table - Revive Stronger Podcast Why Strength Training is SO Important as You Start Ageing - Steam Train Fitness Forget “career hacks”… Here’s the real key to career success that almost no one is talking about. - Precision Nutrition Q&A - Bench Press Foot Placement - Sumo Grip Width - Powerlifting In Olympics - Candito Training Do You Need to Ditch the Diet Mindset? - Girls Gone Strong Muscle Gain Math - Body Recomposition It Is Not About How Fast You Can Build A Habit, It Is What You Build That Matters - Lifehack The Evolution of Fitness – Part 2 - Healthy Living Heavy Lifting How to Declutter Your Brain and Get Organized - Lifehack

Propane Podcast Episode 93 Show Notes This week on the Propane Fitness Podcast, Yusef is joined by perennial Wingman & raconteur extraordinaire Chris Williamson, & massage and movement specialist James Bailey. James is a performance artist, Bodywork coach and teacher. In Part 1 of this Podcast, they discuss phantom defecation, mobility, massage's role in improving physical performance and the evolution of fitness. https://www.facebook.com/selfmadehealthcoaching/videos/1867903873537775/?hc_ref=ARRfSnwhRZ5P74VDTB0CYgvGda_V8QnIh6KTHVOwbtwCZDJF_8TrJuYwlLvR4mxwt1A If you like the Propane Podcast, we'd love it if you'd subscribe and give us a review on iTunes. Time Stamps Featured Photo Credit - Lara Horler   Follow James here on instagram   Propane Picks Week Ending Sunday 06/08 It's that time of the week again where we sift through the best offerings of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List or would like to pen a guest article for us, shoot us a message. Our Top Pick this week is - Flexible Dieting And IIFYM – An Ultimate Guide - Rudy Mawer Here at Propane Fitness, one of the biggest furores we've created with an article is the one where we told everyone about how we got shredded eating Haribo and Pringles. A lot of readers literally lost their shit. In this article Rudy explains the same methodology we use with ourselves and all our clients. The results speak for themselves...it's not what you eat, but how much... "The difference between IIFYM and other traditional diets is that this methodology emphasizes calories and macros rather than simply the foods you eat. This means that, as long as it fits within your calorie and macronutrient budget, consuming foods such as pizza, ice cream and pop-tarts is acceptable!" The rest of the list is pretty awesome too! Making Progress When It Seems None Can be Made - Brad Loomis, 3DJM Your Strength Routine's Most Important 15 Minutes - Chris Wright, Breaking Muscle There is nothing wrong with the obvious answer – 7 things you are probably fucking up in your training - Marc Keys, Cast Iron Strength How to Overcome Anxiety and Stress – with Adviser to Olympians, Michael Gervais - Tim Ferriss Podcast How One Woman Went from Counting Blueberries on the Plate, to Counting Plates on the Barbell - Girls Gone Strong Something, Something, Something, Ketogenic Diet - JMAX Fitness Crazy about Cardio - Dan John 5 Lessons An Injury Gave To Me - Martin Rooney 3DMJ Podcast #56: All About Mini-Cuts - 3DMJ Podcast

PropanePodcast Episode 92 Show Notes This week on the Podcast Jonny and Yusef are joined by Ruari Fairbairns, co-founder of 1 Year No Beer. They discuss why Ruari gave up alcohol, his 90 day booze free challenge, the social pressures of drinking and how going alcohol-free, even for 30 days, can radically change and improve your life. If you like the PropaneFitness Podcast, we'd love it if you'd subscribe and give us a review on iTunes. https://www.youtube.com/watch?v=eLG03aMBje4&feature=youtu.be Time Stamps References oneyearnobeer.com One Year No Beer on Facebook  The Alcohol Free Shop Dry Drinker Dr Gabor Maté on addiction Brew Dog Nanny State Propane Picks It's that time of the week again where we sift through the best offerings of the fitness and productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the pick list or would like to pen a guest article for us then shoot us a message. Our top pick this week is - The Hardest Thing for Clients to Adopt: Rest Periods -Tony Gentilcore In this article Tony discusses why taking rest periods between sets is actually crucial to progress and performance, how long we should rest for and tips for hacking the down-time for greater work-out productivity. Half my battle with new(ish) clients is to get them to understand there’s a rationale and purpose for rest periods, that they’re good for them, will help them, and more importantly…that they won’t lose any points for Gryffindor for standing in place for more than 30 seconds without performing a burpee. The rest of the list is pretty awesome too! Procrastination Is a Matter of Emotion, Here's How to Stop It - Lifehack 3 Moves to Super-Charge Your Glute Training - Girls Gone Strong How to stick to your diet - Bayesian Bodybuilding The Brutal Simplicity of Fitness - Breaking Muscle Podcast How to Turn Failure into Success - The Tim Ferriss Show 5 Reasons Why Creatine Monohydrate Is the Best - Authority Nutrition Programming Considerations for the female powerlifter - Will Broon, Cast Iron Strength Why Your Diet Isn’t Working - Mitch Calvert, Healthy Living, Heavy Lifting Mike Israetel – Q&A – perfecting your calorie surplus - Revive Stronger Podcast

Propane Podcast Episode 91 Show notes This week on the Propane Fitness Podcast, Jonny and Yusef are joined by Jason Maxwell of JMAX Fitness. Jason takes an evidence based approach to fitness to help people get lean and strong. According to Jason, "getting jacked isn't rocket science", and with a degree in Aerospace Engineering, he should know. https://www.youtube.com/watch?v=NmtLS5iVUs8&feature=youtu.be Time Stamps Propane Picks Week Ending 23/07 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your listening, viewing and reading pleasure. If you'd like to be considered for the Pick List or would like to pen a guest article for us then shoot us a message. Our Top Pick this week is -  Check Your Ego at the Door and Maximize Your Gains - Chris Tutela, Elite FTS In this fantastic piece, Chris Tutela discusses the average gym-goers biggest barrier to training success - Their ego. There is no wonder why such little progress is made for most public gym-goers. Not only is there no plan in place, but there is also no consideration for their weight selection. Just a quick, “Ah, throw the 25’s on” when in reality they should be taking about 60 pounds off. And there is one common theme amongst lifters, which continues to destroy their progress. That is…The ego! The rest of the list is pretty awesome too! Get Back in the Game: 3 Tricks to Reinvigorate Your Workouts - JMAX Fitness Exercise Your Body Image Issues Away - Andy Peloquin, Breaking Muscle Stretching Isn’t Bullshit - Jasper De Conick, Dean Somerset What’s the Point of Self-Improvement Anyway? - Mark Manson Morning Routines and Strategies - The Tim Ferris Show (Podcast) Do It Better: Bench Press - Jennifer Blake, Thrive with Jen Sinkler Get Your Vitamin “N” — The Benefits of Spending Time In Nature - Girls Gone Strong Secrets of Faster Injury Healing - Chris Duffin, Elite FTS Can Boosting Your Testosterone Help You Lose Fat? - Authority Nutrition

Propane Podcast Episode 90 Show Notes This week on the Propane Fitness Podcast, Yusef has the great pleasure of interviewing the inimitable Melissa Wall in her run up to the recent IPF European Equipped Masters Championships, where Melissa achieved a Bronze Medal in Deadlift for Team GB. Melissa is a veritable superwoman, prolific international powerlifter and Personal Trainer, showing us all what women can achieve with their fitness into their 50s. https://www.youtube.com/watch?v=EHHOLe-Dy1M&feature=youtu.be Time Stamps Propane Picks Week ending 16/07 It's that time of the week again where we sift through the best offerings of the fitness and productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick-List or would like to pen a guest article for us, shoot us a message. Our Top Pick this week is - Millennial Women: Redefining Strong(her)  - Alycia Israel, Elite FTS "Strength in many facets of life does not come easy for us. Us, as in women. Hell, we don’t even have the biological advantage. Developing strength of any kind for us is hard and takes a lot of work. You might think, "Of course, isn’t it hard for anyone in strength sports?" Yes, but it’s not the same. We literally must bust our asses to build even an ounce of muscle, to gain a pound on our max, or to get ahead in virtually any career field. With literally everything against you, you have no choice but to work as hard as humanly possible." The rest of the list is pretty awesome too! Peak Mental Performance Podcast featuring Jim Wendler — Discipline over Motivation - Elite FTS Learning from Stress - Jesse McMeekin, Breaking Muscle Perceived Value and the Fitness Industry - Dean Somerset Tracking Progress When Body Weight Is Dropping - Brad Loomis, 3D Muscle Journey Incontinence and Female Athletes - Juggernaut Training 10 Tips to Help You Stay on One Task Until It’s Done - Time Management Ninja Do It Better: Back Squats - Jen Sinkler 10 Exercises for Stronger, Healthier Scaps - Nick English, Barbend Menno Henselmans in France [interview] - Bayesian Bodybuilding

Propane Podcast Episode 89 Show Notes This week on the Propane Fitness Podcast, Jonny and Yusef are joined by long time friend, Crossfit Athlete and Season 1 Love Island Contestant, Chris Williamson. They discuss the social pressures of drinking, hangover hell and the life changing benefits of abstaining from alcohol. They finish with the burning question, would you give up alcohol forever? If you like the Propane Fitness Podcast we'd love it if you'd subscribe and give us a review on iTunes. Timestamps Propane Picks Week ending Sunday 09/07 It's that time of the week again where we sift through the best offerings of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List or would like to contribute a guest article then shoot us a message.  Our Top Pick this week is - The Elephant in the Room: Emotional & Other “Non-Physiological” Reasons for Eating- Part 1 - 3D Muscle Journey Why did you eat that if you're not hungry? In this article 3DMJ discuss the other reasons why we eat and how to address them. ...emotional and other non-physiological reasons for eating (reasons other than being truly physically hungry) exist on a sliding scale, and don’t always mean that one is doing it to cover-up unpleasant feelings (although this does happen, which we will get into in a minute), but sometimes just as an excuse for a break, as a distraction, or for procrastination from work. The rest of the list is pretty awesome too!  Cast Iron Strength Podcast – Episode 119 – 8 Reasons why most lifters are weak - Cast Iron Strength 12 Science-Based Benefits of Meditation - Authority Nutrition Productive Programming: How to Develop a Sound Training Philosophy - Tony Kelso, Breaking Muscle How To Increase Motivation: 4 Secrets From Research - Barking Up The Wrong Tree New science: spot reduction is not a myth - Bayesian Bodybuilding The Squat and Athletic Development: How We Have All Been F*cking It Up — Redefining the Squat - Elite FTS The Road to a 4X Bodyweight Deadlift with Stefi Cohen – Episode 265 - Barbell Shrugged Podcast How to Get More Done with (a Lot) Less Stress: 12 Daily Habits - The Positivity Blog Podcast 058: Mike Israetel – Q&A – properly programming for metabolite training - Revive Stronger Podcast

Propane Podcast Episode 88 Show Notes This week on the Propane Podcast Jonny and Yusef are joined by Elite Powerlifter, coach and self-confessed strength-science nerd, Greg Nuckols of Stronger by Science. This is part 2 of their interview with him, if you missed part 1 you can find it here. They discuss limiting factors for hypertrophy, training adaptation for injury and recovery, favourite beers and lifting laziness. If you like the Propane Podcast we'd love it if you'd subscribe and give us a review on iTunes. https://www.youtube.com/watch?v=bVeBjqnZkQY&feature=youtu.be Time Stamps References Greg Nuckols Greg Nuckols on Facebook MASS Stronger by Science Propane Picks week ending Sunday 2nd July It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, viewing and listening pleasure. If you'd like to be considered for the Pick List or would like to write for us then shoot us a message.  Our top pick this week is - Bench Press Exercise Guide – Muscles Worked, Variations, and Benefits - Mike Dewar, BarBend The bench press is one of the most popular and widely used upper body strength and hypertrophy building movements. In this guide we will discuss the bench press, the muscles worked, and some very helpful styles and variations to not only boost your bench press, but also to help you maximize strength and muscle gains and minimize injury. The rest of the list is pretty awesome too! Why the Gut Microbiome Is Crucial for Your Health - Authority Nutrition The Science on Motivation (Podcast) - Barbell Shrugged 6 Simple Habits For More Productivity, Happiness And Fulfillment - Dumb Little Man Set Small Goals to Accomplish Big Things - Breaking Muscle How to Make a Difference and Find Your Purpose (Podcast) - The Tim Ferriss Show Getting Jacked & Strong With Calisthenics (Podcast) - Jason Ferruggia, Renegade Radio Is it possible to get stronger at deadlift without really deadlifting heavy? - Cast Iron Strength What Losing 13 Pounds in 8 Months Can Teach You About What It Takes To Transform Your Body - JCD Fitness Why We Lose Motivation Once in a While and How to Fix It Forever - Lifehack

Propane Podcast 87 https://www.youtube.com/watch?v=p2XtM2Zb90U&feature=youtu.be Show Notes This week on the Propane Fitness Podcast Jonny and Yusef are joined by Elite Powerlifter, coach and self-confessed strength-science nerd, Greg Nuckols of Stronger by Science. They discuss freak athletes, the future of powerlifting and the pros and cons of sticking a seagull to one's head. If you like the Propane Podcast we'd love it if you'd subscribe and give us a review on iTunes. Time Stamps References https://www.youtube.com/watch?v=HUCIOoWbv6o Propane Picks week ending 25/06 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, viewing and listening pleasure. If you'd like to be considered for the Pick List or would like to write for us then shoot us a message.  Our top pick this week is - The surprising truth about sugar - Precision Nutrition Worried you’re eating too much sugar? Wondering how much is safe to eat? Or whether it’s bad for you… no matter what? It’s time we took a clear-headed look at this topic. It’s time you heard the truth about sugar. The rest of the list is pretty awesome too! The best basic strength programmes for runners - Marc Keys, Cast Iron Strength Deadlifts Are Only Dangerous Because You’re Unable to Coach Them - Tony Gentilcore How Strong Can A Woman Get, Really? - Girls Gone Strong 7 Philosophies to Move You in the Right Direction - Pick The Brain The Balance of Power in the Hips - Jennifer Pilotti, Breaking Muscle Squatting Once a Week – how to get stronger on a one time a week program - Marc Keys, Cast Iron Strength Not-So-Simple Sports Medicine Solutions - Eric Cressey Are you screwing up your warm up? - Steve Hall, Revive Stronger Do You Need Self-Discipline to Have Fun? - Scott H Young

Propane Podcast 86 Show Notes This week on the Propane Fitness Podcast Jonny and Yusef discuss "The Story" - the sometimes unhelpful narrative that people create to give justification to them not achieving their weekly goals. They discuss how they deal with this within the coaching framework to ensure that clients keep making progress. If you like the Propane Podcast we'd love it if you'd subscribe and give us a review on iTunes. References Is Low Carb better for fat loss? Propane Picks Week Ending 18/06/17 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List or would like to write for us then shoot us a message. Our Top Pick this week is - 7 Ways to Make Dieting Suck Less - Demmy James for Bayesian Bodybuilding People often say that there are only two guarantees in life: death and taxes. When it comes to dieting, most people immediately think of two more “guarantees”: boring and hard work. While it will definitely take a bit of effort to dial in a nutrition program that will propel you towards you goal, it doesn’t have to transform into a chore. Whether you’re using your diet as a tool to lose fat, build muscle, or do both at the same time, here are seven tips to add enjoyment (without adding calories) to your diet. The rest of the list is pretty awesome too! The 7 Deadly sins of fitness - Eric Stevens, Breaking Muscle Accelerated Fat Loss - George Kalantzis for Tony Gentilcore What are Calories? Part 2 - Lyle McDonald, Body Recomposition Fitness and Failure: Is It Really All or Nothing? - Ryan Wood Training How to Have More Energy, Increased Focus & Better Sex - Renegade Radio, Jason Ferruggia Podcast The Corrective Exercise Trap - Pain Science How to Be Happy When You’re in an Unhappy Situation - Zen Habits This Is How To Be Productive: 4 Secrets From The Stoics - Barking up the wrong tree Why Moderation wins in the fat loss game - Lean Minded

Propane Podcast 85 Show Notes This week's Podcast is a short video that Jonny and Yusef recorded recently to talk about why very few people ever manage to reach their fitness goals despite the vastness of the industry. They discuss why that is, and what can be done about it. Propane Picks Week ending 11/06/17 It's that time of the week again where we sift through the best of the Fitness and Productivity world offerings for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List or would like to write for us then shoot us a message. Our top pick this week is - 4 Persistent Deadlift Myths That Are Holding You Back - Elsbeth Vaino, Girls Gone Strong "Deadlifts are perhaps one of the best exercise you can do, no matter your age, size, or fitness level, and it pains me every time I hear someone say they don’t like to deadlift.... ...Let’s look at some of those common reasons why people don’t like to deadlift. If you’re not loving deadlifting for any of these reasons, you might feel differently by the time you finish reading."   The rest of the list is pretty awesome too! 9 signs you're not eating enough - Franziska Spritzler, RD, CDE- Authority Nutrition Efficiency versus effectiveness with Mike Rowe (Podcast) - The Art of Manliness Steve Hall Podcast with Lyle McDonald - Revive Stronger The Best Assistance Exercises for Powerlifting and why you need them in your programme. - Marc Keys, Cast Iron Strength Entropy: Why Life Always Seems to Get More Complicated - James Clear Stress Management: Top Ten Habits To Reduce Stress In Your Daily Life - Alice Mackenzie, Pick The Brain Why you shouldn't copy bodybuilding diets - Shredded by Science Podcast What are calories? Part 1 - Lyle McDonald, Body Recomposition Easy training is good training - Tony Gentilcore  

Propane Podcast Episode 84 Show Notes This week on the Podcast Jonny and Yusef are joined by Beans, Co-Founder of This is Female Powerlifting. Beans is a National Level powerlifter and multiple record holder across several Canadian federations and weight classes. They discuss the philosophy behind This Is Female Powerlifting, the growth of women in strength sports, gender perceptions and the challenges faced by women in powerlifting. If you like the Propane Fitness Podcast we'd love it if you'd subscribe and give us a review on iTunes. https://www.youtube.com/watch?v=LFJm3EgmCp0&feature=youtu.be Time Stamps   02:10     Introducing Beans & a quick fire round of Would You Rather? 06:31 What is the philosophy behind This Is Female Powerlifting? 12:53 How powerlifting changed Beans' life & the gap between gender expectations. 17:29 Empowerment and the growth in female strength sports. 23:17 Perceptions of women in powerlifting & why male achievements still get more attention. 29:48 Beans on being kinder to herself and having realistic expectations. 35:28 The importance of not being consumed by powerlifting & how to deal with injury. 41:30 Inspirations, advice to women approaching their strength journey. 44:26 Wrap up and references. References Mike Tuchscherer Part 1 - Propane Podcast Episode 64 Mike Tuchscherer Part 2 - Propane Podcast Episode 65 This is Female Powerlifting Podcast Beans on Instagram This is Female Powerlifting Instagram Jen Thompson benching 325lb @ 132 lb bodyweight Kimberly Walford - 243kg World Record Deadlift Propane Picks Week Ending 04/06/17 It's that time of the week again where we sift through the best fitness articles for your reading, listening and viewing pleasure. If you'd like to be considered for the Pick List or would like to write for us then shoot us a message. Our Top Pick this week is - How Many Hours of Sleep Do You Really Need? - Taylor Jones, Authority Nutrition Sleep is absolutely essential for your health. However, when life gets busy, it’s often the first thing to get neglected or sacrificed. This is unfortunate because good sleep is just as vital to good health as eating healthy foods or getting enough exercise. Read on to learn why sleep is so important to your health and how much you should be getting each night. The rest of the list is pretty awesome too! A Guide to strength training during Ramadan - Nick English, Bar Bend Your dream physique - is it really worth it? Eric Suter, Energise Fitness I hurt my back lifting weights, now what? - Michael Mash, Barbell Rehab Do you have a scientific attitude? - Eric Helms, 3D Muscle Journey How to Fear Less (Podcast) - The Tim Ferriss Show How Strong is strong enough? - Chandler Stevens, Breaking Muscle Busting the high bar v low bar squat myth - Dr John Rusin Lack of sleep and hormone havoc - Dr Brooke Kalanick, Girls gone strong How long does it take to get good at strength sports? A Newbie's Guide - Cara Brennan, Bar Bend    

Propane Podcast Episode 83 https://www.youtube.com/watch?v=jKaaCduqz-U Show Notes Do you find yourself falling off the wagon, and into a haze of wagon wheels? When we fail to stick to a new habit (or can’t shake a destructive one), we often think it’s because we’re not motivated enough, or our willpower isn’t strong enough. So we push harder, trying to rely on raw willpower to establish a new habit. This is like trying to sprint everywhere. You can maybe improve your ability to sprint, maybe even quite significantly. ..but trying to do the winter commute that way isn’t so manageable. Recently I covered the secrets of building indestructible habits (and eliminating destructive ones) in depth for our VIP client weekly modules. The Propane Athletes found it so useful for transforming their habits, that they said they didn’t mind if we let this one slip and share it with you guys for free. We discuss the anatomy of a habit, the 90 day goals process, how to make a habit stick,  strategies for habit stacking and a whole host of useful tools to aid you in the habit building process. If you like the Propane Fitness Podcast, we'd love it if you'd subscribe and give us a review on iTunes. If there is anything that you'd like us to cover on the podcast please let us know! Time Stamps 01:07           The Anatomy of a Habit 04:42 Identifying and auditing your habits 06:12 Body - Being - Balance - Business 08:55 The 90 Day Goal Process & measuring Progress 13:01 Deep Focus - how to improve motivation 17:45 The unreliability of willpower 19:39 Make it silly easy - how to make a habit stick 24:24 Strategies for stacking habits 27:41 Habit building tools 31:46 What habits should I choose to develop? 39:42 Wrap up and References   References Wunderlist Habit Bull Cal Newport - Deep Work Paul Mort Podcast Tony Robbins Byron Katie Day 1 Journaling App Rescue Time 6 Ways to beat productivity demons How to become an early riser The Wim Hof method Propane Picks week ending 28/05 It's that time of the week again where we sift through the best of the Fitness and Productivity articles for your reading, viewing and listening pleasure.  If you'd like to be considered for the Pick List, or if you'd like to contribute an article then shoot us a message. Our Top Pick this week is: Why Everyone Needs to Meditate - Shane Trotter, Breaking Muscle Meditation is a practice with a slight image problem. It gets nothing but praise from health and psychology literature, and from our most elite performers. But most people see meditation as a bizarre first step towards a life of Volkswagen vans and Birkenstocks. In this article Shane disputes the myths & discusses why we would all benefit from including meditation in our daily practice. The rest of the list is pretty awesome too! Muscle growth is slow - try this instead - Andrea Valdez 3DMJ Dealing with the Psychology of lifting – An armchair meathead’s guide to not freaking out. - Marc Keys, Cast Iron Strength John Grisham's 25 hour work week - Cal Newport Blog Is apple cider vinegar a miracle food? - Science Driven Nutrition A Guide to Developing the Self-Discipline Habit - Zen Habits How I overcame a 4 year eating disorder - Aiden D'arcy How to Fight Sarcopenia (Muscle Loss Due to Aging) - Authority Nutrition Study Review - strong beats skinny every time - Lawrence Judd, Shredded by Science Can You Really Lose Fat and Gain Muscle Simultaneously? - Girls Gone Strong

Podcast Episode 82 Show Notes This week on the Propane Podcast Jonny and Yusef are joined by Coach and prolific researcher & author Menno Henselmans of Bayesian Bodybuilding. They discuss his approach to evidence based content, problems with If It Fits Your Macros, Alcohol and Metabolic Damage. https://www.youtube.com/watch?v=eG9UjT4GccU&feature=youtu.be If you like the Propane Fitness Podcast we'd love it if you'd subscribe and give us a review on iTunes. Time Stamps 01:17      Introducing Menno Henselmans, former Business Consultant & Statistician turned bodybuilder and coach. 03:55 Menno's approach to on-line coaching and innovative, evidence based content. 09:12 Menno's justification for lower protein consumption & critique of supplement companies. 14:23 Thoughts on IIFYM, Nutrient timing and Cholesterol. 26:30 How vegans and vegetarians can optimise their diet for bodybuilding. 32:00 What Menno has learned from mistakes made over the last 5 years. 40:01 Jonny & Menno's opposing views on stretching and mobility. 47:41 Effects of aggressive dieting and Metabolic Damage. 52:56 Thoughts on Alcohol and its implications for protein synthesis and energy mitigation. 60:02 Menno on stimulants - Caffeine, Pre-workouts and GHB 75:15 Wrap up and references.   References Bayesian Bodybuilding Menno on Instagram Bayesian Bodybuilding on Facebook The Minnesota Starvation Experiment Propane Picks Week Ending Sunday 21/05 It's that time of the week again where we sift through the best of the Fitness and Productivity articles for your reading, viewing and listening pleasure. If you'd like to be considered for the picks list or would like to write for us then shoot us a message, we'd love to hear from you! Our Top Pick this week is: The JuggLife: Ed Coan | Greatest Of All-Time - Juggernaut Podcast. Team Juggernaut are joined by possibly the greatest powerlifter of all-time, "The Goat" Ed Coan. They discuss his training and the current state of World Powerlifting. The rest of the list is pretty awesome too! Don’t Worry About Lifting Technique - Pain Science My Favourite Thought Exercise: Fear-Setting - Tim Ferriss Reflecting on Five Years Studying Protein - Eric Helms, Stronger by Science Small Actions, Huge Impact - Zen Habits Growth vs. Fixed: How The Right Mindset Can Take You Farther - Girls Gone Strong You’re Supporting the Get Rich Quick Schemes of 21 Year Olds, and it’s Ruining Fitness - Lee Boyce Training 3DMJ Podcast #51 - Motivational Mindsets How To Be More Productive by Working Less - Mark Manson Fit Shaming is Worse for Women - James Fell, Body For Wife

Propane Podcast Episode 82 Show Notes Joining Jonny and Yusef on the Podcast this week we have part 2 of our interview with Pascal "Discopumper" Flor and Steve Hall from Revive Stronger. They discuss lessons learned from injury, how to deal with setbacks, wrestling Siberian bears topless in the bleak midwinter, Yusef's pill popping habit & contest prep food obsessions. If you like the Propane Podcast, please subscribe and give us a review on iTunes. Timestamps 00:20      Pascal and Steve on lessons learned from injury and dealing with setbacks. 06:03 What advice they would give to anyone who was dealing with an injury. 09:58 All about stimulants - Jonny on giving up coffee & Yusef's caffeine pill habit. 17:48 Steve and Pascal on their different approaches to bodybuilding show prep. 23:50 Bodybuilding versus powerlifting prep & bodybuilding judging nuances. 33:27 Contest prep behaviours and food obsessions. 39:08 Wrap up and References.   References Revive Stronger Revive To Stage - Are You Ready to Compete? Pascal Flor Instagram Steve Hall Instagram Propane Picks week ending Sunday 14/05 It's that time of the week again where we sift through the best of the fitness, movement and productivity world for your reading, viewing and listening pleasure. If you'd like to be considered for the Picks List or would like to write a guest post for us, shoot us a message. Our Top Pick this week is - How Hypertrophy Supports Strength Goals - Jen Sinkler "....bro life is not for everyone. Participation in strength-oriented sports such as powerlifting (max squat-bench-deadlift) and Olympic weightlifting (max snatch and clean-and-jerk) is on the rise, and performance is the goal rather than muscle mass. It often seems as though strength athletes and physique athletes are at harsh odds with each other. We argue amongst ourselves that you should either be super-strong or super-jacked, that one sport is better than the other, that one side shouldn’t bother crossing over to another. But in reality, the lines between categories are blurred." The rest of the list is pretty awesome too! This or That? - Kit Laughlin My Go To Mid-Back Mobility Drills - Tony Gentilcore How to Become an Optimist: 3 Daily Habits To Help You Get Started - The Positivity Blog How to Reverse Aging with Art De Vany - The Tim Ferriss Show (Podcast) Should You Listen to Music While Studying, The Pi Model and Learning How to Learn - Scott Young (Podcast) Exercise selection, high frequency training and mechanisms of muscle growth [live stream] - Menno Henselmans, Bayesian Bodybuilding James Michener’s Nomadic Pursuit of Depth - The Blog of Cal Newport Getting Jacked & Building an Empire with Mark Bell - Renegade Radio, Jason Ferruggia Beware of the Trap When Improving Form & Range of Motion During Deloads - Brad Loomis

Propane Podcast Episode 80 Show Notes In this episode of the Propane Fitness Podcast, Jonny and Yusef are joined by Pascal Flor and Steve Hall of Revive Stronger.  In the first part of this interview they discuss risk taking, stepping out of the Comfort Zone, the mysteries of online coaching and "Disco Pumping". If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes. Thanks for listening! Time Stamps 03:44    The standard "would you rather?" Preamble 08:39 Who are Revive Stronger? Introducing Pacal Flor & Steve Hall. 15:08 Stepping out of the comfort zone, the transition from gym PT to online coach. 21:11 How to be a successful online coach masquerading as a porn star. 23:57 Pascal on the transition from Powerlifter to Bodybuilder & training adaptation. 31:20 Steve on his life changing encounter with white van man & overcoming injury, Propane Picks week ending 07/05 It's that time of the week again where we sift through the best of the fitness and productivity world for your reading, viewing and listening pleasure. If you'd like to be considered for the picks list or would like to write for us then shoot us a message. Our top pick this week is - Exploring Smart Drugs, Fasting, and Fat Loss — Dr. Rhonda Patrick - The Tim Ferriss Podcast In this fascinating and thought provoking episode of the Tim Ferriss Podcast Dr Rhonda Patrick covers such topics as optimising fasting for fat loss, the latest fat loss research and much much more. The rest of the list is pretty awesome too! WATCH: Table Talk with Nate Harvey — Do You Need A Planned Deload? - Elite FTS The Holistic Way to Track Your Training Progress - Mark Harvey, Breaking Muscle 3DMJ Podcast 49 - The details that matter - 3DMJ 5 Ways to Crush Stress Without Exercising More, Meditating or Changing Your Diet - Pick The Brain 21 Small Ways to Make Life Simpler - The Positivity Blog Park Your Misconceptions: Try CrossFit - Nick Wylie Working Out Should Bring You Joy, Confidence, And Empowerment. Anything Less Is A Travesty - Meghan Callaway The Jugglife Podcast - Meg Squats - Juggernaut<img src="http://52bpijddwt-flywheel.netdna-ssl.com/wp-content/uploads/2017/05/Meg-Still.jpeg" width="1631" height="3625" alt="image description" > The Calorie Deficit Sweet Spot - Steve Hall, Revive Stronger

Propane Podcast Episode 79 This week on the Propane Fitness Podcast, Yusef and Jonny are joined by Jon Call, AKA Jujimufu, The Anabolic Acrobat. They discuss tricking, Voodoo Flossing, The "No Season", Gym dick-swinging contests, how to train for a bigger deadlift and avoiding injury. If you like this episode of the Propane Fitness Podcast, we'd love it if you'd subscribe and give us a review on iTunes. Thanks for listening! Show Notes   00:40      Who is Jujimufu? Introduction to The Anabolic Acrobat. 10:21 Jon Call on the concept of the "No Season". 20:51 Deloading as an art form - how to cycle training for optimal performance and life balance. 29:31 Jujimufu's deadlifting routine & his approach to training compound lifts. 40:18 The differences between on-line and real-life personas. 48:17 Training at home versus training with "the movement community". 58:27 How to avoid injury - Juji on intuitive lifting. 69:01 Wrap up and references.    References Acrobolix Jujimufu on Instagram Jujimufu on YouTube Propane Picks week ending 39/04 It's that time of the week again where we sift through the best offerings of the fitness and productivity world for your reading viewing and listening pleasure. If you'd like to be considered for the Picks List or would like to write for us then shoot us a message. Our Top Pick this week is - 7 Reasons Why You’re Not Building Muscle (And What You Can Do To Fix That) - JMAX Fitness Find me a meathead who doesn’t want to build more muscle, burn fat, and unleash an aesthetic physique, and I’ll show you a liar. Even if you think that your driving force comes from wanting to improve your health, feel more confident, or simply build the habit of exercising, I can all but guarantee that at the root of that desire, is an innate desire to look sexy as fuck. The rest of the list is pretty awesome too! Don’t let gurus sell you on survivorship bias - SJO.com How Hypertrophy Supports Strength Goals - Jen Sinkler 3 Ways to Get Back Into Meditation - Mindful Navigating The Gym When You Feel Like You Don’t Belong - Gwen Wark, Girls Gone Strong Full Guide: Nutritional Minimums for Bodybuilders - Steve Hall, Revive Stronger Lyle McDonald Podcast - Lyle McDonald The Value of Admitting You’re Wrong - Mike Samuels, Healthy Living Heavy Lifting Is a Calorie Really Just a Calorie? - Eric Cressey It's the inflammation Stupid - Pain Science  

Pain Science with Greg Lehman Propane Podcast Episode 78 This week on the Podcast Jonny and Yusef are joined by Pain Science specialist Greg Lehman. Greg is a Physiotherapist, Chiropractor, MSc Spine Biomechanics, Strength & Conditioning Specialist and recreational runner. They discuss pain cycles, the back pain habit, safe loading for injury rehabilitation and how to minimise the possibility of injury in Powerlifting. If you like the Propane Fitness Podcast please subscribe and we'd love it if you'd give us a review on iTunes. 01:20       Introduction to Greg Lehman - Biomechanics MSc, Chiropractor & pain specialist. 05:55 Confrontation exercises, threat perception and on lifting with good form. 10:02 At what point does pain become a problem & knowing when to reduce the load. 14:57 . 19:45 Advice on recurring pain management, "red flags" & recovery. 24:33 Safe loading for injury rehabilitation. 28:01 How to deal with pain with no obvious cause & "the disability cycle" 35:42 Greg's opinion on soft tissue work & manual therapies. 40:06 How the powerlifter can minimise injury and maximise progress. 48:01 Greg on morning pain and sleeping positions, wrap up & references. Propane Picks week ending Sunday 23rd April It's that time of the week again where we sift through the world of fitness and productivity for your reading, viewing and listening pleasure. If you'd like to be considered for the Picks List or would like to contribute to our articles then shoot us a message. Our top pick this week is - My Wish For Female Fitness: Less Talk About Less - Tony Gentilcore In this article Tony examines the shrinking female stereotype popularised by the Fitness Industry & presents a case for why women should strive to be more, instead of wanting to be less. The rest of the list is pretty awesome too! Marie Kondo — The Japanese Tidying Master - Podcast, The Blog of Tim Ferriss •“Good Question!” – Path to Becoming a Coach - Eric Helms, 3DJ JMax Fitness Podcast: Beyond the Alpha - JMax Fitness The truth about high fat diets - Science Driven Nutrition How Bench Press Technique Impacts Shoulder Health - Eric Cressey Unilateral Movements to Help Heal Nagging Injuries - Chad Aichs, Elite FTS In Defence of Specificity - Marc Keys, Cast Iron Strength How To Approach Your First Powerlifting Meet (Podcast) - Shredded by Science Podcast A Nerd’s Guide to Mindfulness: Be More Mindful With These Steps - Nerd Fitness  

Podcast Episode 76 Show Notes On the Propane Podcast this week we have the second part of our interview with Yoga Teacher Robin Ramage of Yoga Therapies. Catch part 1 here. We also have regular guest and raconteur Chris Williamson who we have to thank for introducing us to Yoga and Robin. This week we discuss Robin's Yoga transformation, his Bodywork practice, blurring gender barriers and how to capitalise on the energy that yoga creates. If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes. If there is anyone you'd particularly like us to talk to, let us know! Time Stamps 01:17     How yoga accelerates emotional catharsis as well as physical release 06:01 Robin's 9 month transformation, liberating relationships & internal resistance 13:27 How to capitalise on the energy created by Yoga practice 17:05 The level of yoga practice required to become an expert practitioner 22:39 Robin on perfectionism, fear of failure and his nemesis pose 29:15 How yoga challenges the powerlifter & the importance of not stretching cold 36:55 How body & mind are inextricably linked, how yoga can assist with trauma treatment & healing 39:59 Robin on his bodywork practice, blurring gender barriers and Would You Rather? 50:20 Wrap up and recommendations   Propane Picks Week ending Sunday 09/04/17 It's that time of the week again where we sift through the best of the Fitness and Productivity world for your reading, viewing and listening pleasure. If you'd like to be considered for the Picks list or would like to write for us then shoot us a message. Out Top Pick this week is - The Tim Ferriss Radio Hour: How to Control Stress, Upgrade Your Nutrition, and Build the Mindset of a Gladiator - Tim Ferriss In this episode, Tim gathers some of the best advice from past guests about fitness, nutrition, and wellness. This includes conversations with: General Stanley McChrystal about thriving on one meal per day. Tony Robbins about morning discipline and routines. Wim Hof about consciously controlling his autonomic immune system. Dominic D’Agostino about nutritional strategies for peak performers. Enjoy! The rest of the list is pretty awesome too! Muscles and Misogyny: Sexism in the Fitness Industry - Body For Wife Undone: How to Change Our Procrastination Patterns - Zen Habits The Evolution of Fitness- Part 1 - Healthy Living Heavy Lifting Hip Sockets and Squat Depth – How Individual Differences Impact Squat Performance - The Barbell Physio The Truth About Lasting Transformations - Karina Inkster Find the Foundation of Your Purpose - Shane Trotter, Breaking Muscle WATCH: Table Talk with Dan Green — Powerlifting Longevity and Meet Strategy - Elitefts How to Get Drunk With Your Friends (And Still Get Lean AF) - Roman Fitness Systems It’s Time for Women to Buy Into Strength Training - Tony Gentilcore

  Propane Podcast Episode 75 Show Notes Part 1 of Propane Fitness' interview with Yogi Robin Ramage of Yoga Therapies. In this episode Jonny and Yusef are joined by Chris Williamson and their Yoga Teacher Robin Ramage. Robin is a Newcastle based teacher of Forrest Yoga. In the first part of this interview they discuss how Robin became a Yoga Teacher, how Yoga humbles even the strongest Powerlifter and how Yoga can change your body and your life. Time Stamps   04:15      Robin Ramage on his yoga journey and "The Original Wound." 09:48 "Flight Fight or Freeze" & storing negative energy. 15:20 Ana Forrest and a short history of Yoga. 24:50 A different kind of strength & breathing through the barriers. 34:00 How Yoga provides the antidote to the woes of the modern world. 43:22 Chris on the pleasure of peeing without pants. 45:50 Genital cupping, scraping away the layers & the path to liberation. 48:25 Robin on how yoga can change your body and your life.   Propane Picks week ending Sunday 02/04/17 It's that time of the week again when we sift through the world of Fitness and Productivity to pick out our favourites for your listening viewing and reading pleasure. If you'd like to be considered for our weekly pick-list then shoot us a message. Our number 1 pick this week An Unbiased Argument for Flexible Dieting - Vid Rajapaksa, Breaking Muscle "If you go back and take a short look at the way people were dieting 5-10 years ago, you would witness a horrible scene of well-meaning individuals putting themselves through extreme levels of restriction and fatigue (both physical and mental) for the sake of getting lean. And heck, I totally get it. Being lean is awesome. Especially for those who haven’t been lean before. But the thing is, there is an objectively better way to go about getting there than cutting out every single food that gives you any sense of joy." The rest of the list is pretty awesome too! Sustainable Self Development Podcast Interview - Lyle McDonald, Body Recomposition The Productivityist Podcast: Zen and the art of work - The Productivityist 7 Weight Loss “Quick Fixes” That Don’t Work - Franziska Spritzler, RD, CDE, Authority Nutrition Cryotherapy Doesn’t Work - Dean Somerset Flow Doesn’t Lead to Mastery - Scott H Young  Creatine Supplementation: A Woman’s Perspective - EliteFTS The Obvious Value of Communication is Perhaps Not So Obvious - Cal Newport Why “Expert” Diet and Training Tactics Mean Rookie Results - Healthy Living, Heavy Lifting 4 Tips to Get That Undone Task to Done - Time Management Ninja  

Propane Podcast Episode 74 Show Notes This week's Propane Podcast is a sneak peek into the weekly Q&A sessions that we hold with our VIP clients in our Fat Loss Mastery program. This week, we're helping clear the waters on: - NSAIDs: Do they impact muscle recovery? - Lifting belts: How tight should you wear your belt? Should you even be wearing one? - Age and muscle mass: What happens to your mass as you get older? - Sugar cravings: How to handle sugar cravings, especially when working late? If you like what you see, and want to join the rest of the guys that are SMASHING IT in Team Propane, then get in touch and take your progress to the next level.   Propane Picks - Week ending 26/03/17 It's that time of the week again where we sift through the world of Fitness and Productivity and pick out our favourites for your reading. listening and viewing pleasure. If you'd like to be included in the list or even pen a guest article for us, shoot us a message here. Our Top Pick this week is - The One Muscle That Always Gets Ignored - Karen Broda for Healthy Living, Heavy Lifting You may have been neglecting a very important muscle in your body, the one that has a huge impact on whether you’re going to stick to your diet or make it to the gym tonight. The one that says no to ice-cream but yes to a bowl of Greek yogurt. And although not a true muscle, willpower has many of the same characteristics, such has having limited working capacity each day. The rest of the list is pretty awesome too! How to Find Your Perfect Bench Press Grip - Dr John Rusin for Stack Fitness Cheating on Your Diet: Why It’s Not Really Cheating and Should Be Part of the Plan - Ben Trained The Productivityist Podcast - The Productivityist The Art of Getting Your Shit Together - Tony Gentilcore Are Tight Hip Muscles Limiting Your Squat? - The Barbell Physio Daily Habits That Will Improve Your Life - Dumb Little Man Power Portrait - Andrea Williams - Jen Sinkler Get A Grip: How to Improve Your Hand Strength And Wrist Mobility - Nerd Fitness 'Neutral Spine' Defined: How Your Back Should Be Positioned When You Lift Weights - Andy Haley for STACK

  Propane Podcast Episode 73 Show Notes Is CrossFit good for hypertrophy? You'd think not - but on further examination.. it's not a bad shout. Have we lost our minds? Our special guest (emphasis on special) Chris is back from the forays into the Crossfit cave to tell the tale. By the end of the podcast, it's firmly on the Propane bucket list.   Time Stamps 01:01    A would you Rather? preamble 06:45 Chris on going over to the Crossfit Darkside 13:20 Crossfit's bad rep - bad execution or just bad coaching? 19:45 Chris on Crossfit's fatal attraction 28:52 Work Ethic - Crossfit versus Powerlifting 34:57 Win Hoff & Stan Groff - masters of hyperventilation 47:50 Taking bets on who will cry in Yoga 55:25 Yusef on Mutant Mass and sudden vomiting 70:10 How to be competitive in Crossfit - performance v condition 76:10 More would you rather? & wrap up   Propane Picks It's that time of the week again where we sift through the content of the Fitness World and select our favourite pieces for your reading, listening and viewing pleasure. If you'd like to be considered for a future Pick List drop us a line here. Our Number 1 pick this week is -   Degrees of Nutritional Adherence – Accuracy, Flexibility, and Consistency - Andrea Valdez In this article Andrea Valdez discusses how athletes should approach their off-season nutritional habits in a manner that allows for rest and recovery, while keeping their goals in the long view. The rest of the list is pretty awesome too!   Smarter Training, Accelerated Learning, & Better Living with Luka Hocevar - Jason Ferruggia Hardgainers? What We Know About Non-Responders - Greg Nukols, Stonger by Science Guide To Your 1st Powerlifting Meet - Juggernaught Training Systems 5 Steps to Beat Your Nagging Thoughts (Even If They Are Sticky) - Pick The Brain Better Sleep, Better Sex - Andy Peloquin, Breaking Muscle 4 Step Guide to Letting Go of the Past - Leo Babuata, Zen Habits The 4 Ps of Successful Nutrition - The Athletic Way Is The Glycemic Index Dead? - Lawrence Judd, Shredded by Science Stop Exercising While Sitting Down - Dr John Rusin  

Propane Podcast Episode 72 Show Notes This is the Second Part of Jonny and Yusef's interview with prolific Pole Dancing Powerlifter, the inimitable Sheri Miles. In this episode they discuss Sheri's powerlifting inspirations, how she balances training with a demanding career and how she deals with unsolicited advice and attention in the gym. You can listen to the first episode here. Time Stamps 03:08     Dealing with unsolicited advice at the gym & perceptions of women in powerlifting. 05:30 Sheri on meeting @trackfu - powerlifting idol Kimberly Walford. 08:21 How Sheri balances training and a demanding career. 15:30 Jonny's resting bitch face, Sheri on dropping a weight class & her plans for 2017. 24:19 Powerlifting inspirations and the paradox of Bench.   https://www.youtube.com/watch?v=J24USLJN2QE&feature=youtu.be Photo Credit We would like to thank Grant Horne of Powerphoto for allowing use of his featured images of Sheri Miles in this article.

Week ending Sunday 05/03/17 It’s that time of the week again where we sift through the fitness world and pick our top 10 favourite pieces for your reading, viewing and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, shoot us a message here. Anyway, on with the list! Our number 1 pick this week is: Addiction Transfer: Are you swapping “unhealthy” behaviours for “healthy” alternatives? - Dr Lisa Lewis The truth is, addiction has many faces; it impacts people of every gender, ethnicity, size, and socioeconomic status – and addiction manifests itself in many ways: drugs and alcohol, gambling and sex, shopping, working, food, and even exercise. The rest of the list is pretty awesome too! Science Explains Why Early Birds Have Better Mental Health Than Night Owls - Lifehacker A Beginner’s Guide to the Gym: Everything You Need to Know - Nerd Fitness Always Feel That You Don't Have Enough Time? You Need To Understand Yourself First - Naomi Taylor 6 Mistakes Trainers Make When Coaching Pregnant Clients - Jessie Mundell, Girls Gone Strong Squat School - Hip Structure and Squat Technique - Juggernaut Training Systems The DO’s and DON’Ts of Assistance Training - Mike Dewar The Dangers of a Gluten Free Diet - Andy Peloquin Is Rapid Fat Loss A Good Idea? - Shredded by Science Podcast 14 Simple Ways to Break Through a Weight Loss Plateau - Authority Nutrition Propane Podcast Episode 71 Show Notes In this historic and eagerly anticipated episode, Jonny and Yusef are joined by their first ever female guest, the inimitable Sheri Miles. Sheri effortlessly combines 2 seemingly opposing sports - Pole Dancing  and Powerlifting. In this episode they discuss how the 2 impact and complement each other, who has the highest WILKS and Stereotyping. If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes. Time Stamps 02:10    Introducing Sheri Miles - Prolific IPF Powerlifter and Pole Dancer. 04:00 Poles Apart? How Pole Dancing led to Powerlifting. 08:27 Bench Press comparisons & The Roll of Shame. 13:50 Who has the higher WILKS? Jonny or Sheri? 21:30 Dragon Flags, core strength & Pole Dancing's positive carry-over to Powerlifting. 23:57 Pole Dancing Stigma - does it exist & how to deal with it.   Photo Credits We would like to thank Grant Horne of Powerphoto for allowing us to use his featured images of Sheri Miles in this article.  

Week ending Sunday 26/02/17 It’s that time of the week again where we sift through the fitness world and pick our top 10 favourite pieces for your reading, viewing and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, shoot us a message here. Anyway, on with the list! Our number 1 pick this week is: How to Live a Happy Life: 10 Things to Say Yes to Starting Today - The Positivity Blog Very little is needed to make a happy life; it is all within yourself, in your way of thinking. Marcus Aurelius The rest of the list is pretty awesome too! The Rise of the Monk Mode Morning - Cal Newport Fitness Myths with Dr. Mike | Organic Food - Dr Mike Israetel Take Care Of Your Week to Take Care of Your Life - Pick The Brain The Inclusive Vs Exclusive Mindset – Going Beyond IIFYM - 3DMJ 10 Signs and Symptoms of Dehydration - Becky Bell, Authority Nutrition Squatting To Failure - Showing How To Safely Miss A Rep - Candito Training Don't Bog Down Your Training With Complicated Programming - Adam McCubbin, Breaking Muscle Better Way to Build Pull-up Strength - The Barbell Physio Are Coffee and Caffeine Addictive? A Critical Look - Authority Nutrition Propane Podcast Episode 70 Show Notes This week Jonny and Yusef are once again joined by Dr Mike Israetel Head Science Consultant at Renaissance Periodization and one fifth of Juggernaut Training Systems. Mike is a Bodybuilder, Scientist, advisor to several Olympic athletes, former powerlifter and two-time Arnold Grappling Classic Jiu Jitsu Champion. In Part 2 of this interview they discuss targeted deloads, nutritional programming and Mike's total diet reset approach to clients with Borderline Eating Disorders. If you missed the first part of this interview you can catch up with it here. If you like the Propane Podcast, please give us a review and  subscribe to the Podcast on iTunes. Time Stamps 03:37     How not worrying can elevate your happiness. 06:21 How targeted deloads can increase sensitivity to adaptation and growth. 13:00 Mike's approach to nutritional programming for cutting. 21:00 How Mike programmes nutrition for hypertrophy. 24:42 Mike on Total Diet Reset for clients with borderline eating disorders. 36:30 The psychological effects of long term dieting. References https://www.youtube.com/watch?v=cx4w6qkxWho  

Week ending Sunday 19/02/17 It’s that time of the week again where we sift through the fitness world and pick our top 10 favourite pieces for your reading, viewing and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, shoot us a message here. Anyway, on with the list! Our number 1 pick this week is: A Series of Articles to Make Low Carb Dieters Misplace their Excrement - James Fell, Body For Wife We could have picked this for the title alone, but the content is fantastic and we love James Fell's irreverent views on low-carb eating. If you're a low carb fan, read on and prepare to lose your shit. The rest of the list is pretty awesome too! Episode 6 | It's Not About Your Feels, Man! With Mike Tuchscherer and Bryce Lewis - This is Female Powerlifting Does Your Menstrual Cycle Affect Your Lifts? - Nick English for Bar Bend Essentialism: the Disciplined Pursuit of Less with Greg McKeown - Jason Ferruggia What Can Deloads and Tapers Do For Me? - Brad Loomis Shift Your Perspective on Your Body - Chandler Stevens, Breaking Muscle Foam Roll 2.0 - 6 Drills for improved performance - The Barbell Physio Mental Health: It Matters - Ben Johnson, Ben Trained Fitness Myths with Dr Mike - Mike Israetel, Juggernaut Training Systems How to Create an Evening Routine - Nutrition Stripped Propane Podcast Episode 69 Show Notes This week Jonny and Yusef are joined by Dr Mike Israetel Head Science Consultant at Renaissance Periodization and one fifth of Juggernaut Training Systems. Mike is a Bodybuilder, Scientist, advisor to several Olympic athletes, former powerlifter and two-time Arnold Grappling Classic Jiu Jitsu Champion. In part 1 of this interview they discuss programming for recovery and MRV - Maximum Recoverable Volume. If you like the Propane Podcast, please give us a review and  subscribe to the Podcast on iTunes. Time Stamps 01:03      Introducing Dr Mike Israetel of Renaissance Periodization 04:08 How to programme purely for Hypertrophy. 09:21 What is Maximum Recoverable Volume? (MRV) 16:11 How to incorporate MRV into your training 19:55 What are the other Physiological Markers for Fatigue? 25:02 Fatigue Markers - When the coach needs to step in. 28:17 How to maximise an athletes recovery capacity.  

Propane Picks Week ending Sunday 12/02/17 It’s that time of the week again where we sift through the fitness world and pick our top 10 favourite pieces for your reading, viewing and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, shoot us a message here. Anyway, on with the list! Our number 1 pick this week is: The 10 Immutable Laws of successful fat loss - Bach Performance In this article Daniel Freedman discusses the principles and tools to succeed in losing fat and looking better naked. The rest of the list is pretty awesome too! How to overcome fear with Dr Srini Pillay - Jason Ferrugia 5 Reasons why I'm not a feminist - James Fell, Body for Wife How To Bust Through A Fat Loss Plateau - Laura Schoenfeld, Girls Gone Strong Five Strength Training “Corner Stones” That are Actually Gimmicks in Disguise. - Marc Keys, Cast Iron Strength. Set-Up Strategies: What To Do Before Your Diet Starts - Andrea Valdez 11 Foods to Avoid With Diabetes - Authority Nutrition The Simple Truth Of Lifting Weights - Alexander Cortes Pelvic Structure, Persistent quad atrophy and stretching with shoulder impingement - Mike Reinold Good stress, bad stress. [Infographic] Here’s how to find your stress sweet spot. - Precision Nutrition Podcast Episode 68 Show notes and time stamps In the second part of this 2 part interview, Yusef and Jonny are joined by Julian Donovan, a multi-discipline athlete and "Parkourista Extraordinaire". Julian is an advocate for physical activity as a healthcare method and intervention, coaching parkour, strength training, and physical culture. In this episode they discuss Type 1 Diabetes, how Julian deals with the condition and that one time he forgot his wedding.  If you haven't listened to it yet, you can catch Part 1 of this interview here. If you like the Propane Podcast, please give us a review and  subscribe on iTunes. 01:16       From back injury to Hand Stand master - turning the negative into positive. 02:01 How Type 1 Diabetes led to improvements in Julian's fitness and lifestyle. 07:55 Diet and Diabetes - how Keto can dramatically improve the condition. 15:22 That one time Julian had a hypo-glycaemic episode and forgot his wedding. 20:16 How too many mangos and figs can cause a coma. 28:40 Paleo V IIFYM - the big diet debate. 35:01 Why weight alone is not a good marker of individual fitness.   Julian Donovan Biography Currently a medical student at Newcastle University, Julian has a BA in Chinese Studies and a keen interest in lifestyle medicine and healthcare development in China. A generalist approach to ‘movement’, with more than a decade's training experience across parkour, weightlifting, hand balance, strength and mobility. Learn more and Contact Julian Donovan on Facebook

 Propane Picks It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading, viewing and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, shoot us a message here. Anyway, on with the list! Our Number 1 Pick this week is: 25 Tips for a Bigger Raw Deadlift  - Adam Pine, Elite FTS, A must read for anyone wanting to rip more off the floor. Getting a big deadlift is simple, but not easy. Nothing fancy is needed. Shy away from gimmicks, pound the basics, and train hard. Develop the right mindset, build better technique, and use proper programming. As an experienced strength coach and powerlifter, with a deadlift of 750 pounds, I want to pass along 25 tips for building a brutally strong raw deadlift. The rest of the list is pretty awesome too! How to cut weight effectively - Danny Lennon for Shredded by Science 13 Ways to avoid diabetes - Authority Nutrition How to improve running without sacrificing strength - Christo Bland, Bar Bend The immune boosting benefits of exercise - Andy Peloquin, Breaking Muscle Weight Expectation versus reality - Dr Spencer Nadolsky Weight Loss isn't a race - Dean Somerset Sumo versus conventional deadlifts: your definitive guide - Jake Boly, Barbend On coaching, being a coach, picking a coach. With Shane Martin and Bryce Krawczyk - This is Female Powerlifting Longevity – The Keys to Avoiding Injury, Progression, and Loving the Bodybuilding Journey - Jeff Albert, 3DMJ Podcast Episode 67 Show notes and time stamps In this 2 part interview, Yusef and Jonny are joined by Julian Donovan, a multi-discipline athlete and "Parkourista Extraordinaire". Julian is an advocate for physical activity as a healthcare method and intervention, coaching parkour, strength training, and physical culture. In this episode they discuss Julian's adventures in Parkour, dressing up as Ninjas and how he overcame a serious back injury. If you like the Propane Podcast, please give us a review and  subscribe on iTunes 0:10          Introducing Julian Donovan. 5:48 On dressing up as Ninjas and being mistaken for Al Qaeda. 10:04 A Brief History of Parkour. 15:27 Julian on diversification -  how Parkour developed into Olympic Lifting. 19:38 How Julian adapted his goals and training around his back injury. 24:18 How Julian was influenced by the early French Parkour Practitioners.   Julian Donovan Biography Currently a medical student at Newcastle University, Julian has a BA in Chinese Studies and a keen interest in lifestyle medicine and healthcare development in China. A generalist approach to ‘movement’, with more than a decade's training experience across parkour, weightlifting, hand balance, strength and mobility. Julian wishes to correct himself that Oleg Vorslav is Latvian, not Russian - sorry Oleg! Learn more and Contact Facebook

 Propane Picks It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading, viewing and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, shoot us a message here. Anyway, on with the list! Our Number 1 Pick this week is - 5 Steps for restful sleep after late night work outs - Jake Boly, Barbend Jake gives us his 5 top tips for ensuring a peaceful night with your pillow after an evening work-out. If you’re someone who works out at night and constantly fights the battle of having a restful night’s sleep afterwards, you’re not alone. For a lot of strength athletes, the night is the only time to truly get a lift in. Save the “Just workout in the morning or lunch,” arguments, because those get old and some lifters don’t physically have those options. It’s not that working out late is the issue, it’s the falling asleep afterwards. For a lot of athlete’s calming the nervous system after a strenuous late lift becomes an art. The rest of the list is pretty awesome too! How Internalized Misogyny Is Holding You Back - Leigh Peel, Girls Gone Strong Elisabeth Akinwale Talks Body Image and a Problem with With “Strong Is the New Sexy” - Nick English, Bar Bend How to Master Productivity with John Lee Dumas - Jason Ferruggia Why Women should embrace the bigness - Tony Gentilcore The Best Self Myofascial release tools - Mike Reinold Podcast – 6 Ideas That Need To Die In 2017 - Shredded by Science Programming Around Pain: Adjusting Volume to Allow for Healing - Andrea Valdez Shitty Friends=Sabotage - Alexander Cortes Want to Lose More Fat? Build Lean Mass - Ben Trained   Podcast Episode 66 Show Notes In this episode Jonny and Yusef are joined by regular guest and friend Chris Williamson. They discuss Fitness Industry BS, and the worst fitness mistakes they've ever made, as well as a hefty dose of the usual "Would You Rather?" debauchery. If you like the Propane Podcast, please give us a review and  subscribe on iTunes. Time Stamps 01:30    Calling bullshit on the fitness industry - Product Endorsement 10:00 Supplement Hype and how it misleads the average Joe 20:10 PWO Shakes and Powdered superfoods - are they worth it? 25:04 Your worst fitness purchase ever? 32:12 Zombie Apocalypse and the Crossfit Solution 37:00 Would you Rather? and Wrap Up  

 Propane Picks Our Number 1 Pick this week is More Questions than Answers – How to avoid the two most common traps new and experienced coaches or trainers fall into all too easily. by Marc Keys for Cast Iron Strength. Here's an excerpt: The fitness industry, strength and conditioning, sports science and nutrition industry are funny places they straddle science and bullshit almost like no other field or industry.  On one side we have those who are bound by science and won’t lift a finger unless it’s been shown in at least one peer-reviewed study to be effective.  On the other side we have whole sections of people who deliberately muddy the water and pedal complete and utter bullshit like Herbalife or bulletproof coffees.  Only in the field of nutrition could someone become a millionaire by telling people to put butter in coffee and have them under the pretence that it’s in some way “healthy” if you can spin the right words people are absolute cretins when it comes to diet and exercise. The rest of the list is pretty awesome too! Optimizing Sleep with Doctor Kirk Parsley - Jason Ferruggia How Tim Walked his way to a 50 pound weight loss - Nerd Fitness How to become a powerlifter - Jen Sinkler Squatting with Patellar Tendinopathy - Jason Eure for Strength Theory True or False: A High Protein Intake Nullifies the Benefits of Diet-Induced Weight Loss (10%) on Glucose Metabolism - Adele Moussa for SuppVersity How Supersets Might Be Sabotaging Your Max Strength and Power - Kyle Arsenault for The Athletic Way Should you weigh your meats cooked or uncooked? - Andrea Valdez for 3D Muscle Journey Everything You Need to Know About Reverse Dieting - Ben Johnson for Ben Trained Sciatica and Hip Pain: Deal With It - Bethany Eanes for Breaking Muscle Podcast Episode 65 Show Notes Part 2 of Jonny and Yusef's interview with Mike Tuchscherer, Author and founder of Reactive Training Systems,  the man behind the popularization of RPE, IPF 120kg World Chamption and Multiple World Record Holder. They talk work life balance and find out more about how Rate of Perceived Exertion can be incorporated into powerlifting programming. If you like the Propane Fitness Podcast we'd love it if you subscribed and gave us a review on iTunes. Time Stamps 00:35        How do you programme assistance using an RPE System? 08:00 The most unusual variations of exercises that Mike has programmed. 09:20 Mike on his back injury - how he trains to stay pain free. 13:00 Mike's approach to diet and nutrition. 20:10 How Mike balances training with family life. 27:50 Mike's recommendations for honing and perfecting powerlifting technique.

 Propane Picks It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading, viewing and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected]. Anyway, on with the list! Our number 1 pick this week, also mentioned by Mike on the podcast is: Individual Differences: The Most Important Consideration for Your Fitness Results that Science Doesn’t Tell You by James Krieger and Bret Contreras Bret introduces the article as follows: The idea for this article was sparked last year when James and I presented together in the UK at the Personal Trainer Collective Conference along with Brad Schoenfeld and Alan Aragon. At that time, I had done a ton of research on the genetic differences pertaining to fitness outcomes, but I hadn’t yet seen a lot of data reporting individual differences. James’ presentation was filled with graphs depicting the stark differences in individual results, and it dawned on me that this is probably the most important aspect of science that fails to be reported. We hope that in time it becomes standard practice to report individual data, but in the meantime, we wish to impress upon you that research typically only reports means, which may or may not apply to you. The rest of the list is pretty awesome too! Overcoming fear after Injury - Elizabeth Akinwale for Girls Gone Strong Intermittent Fasting - everything you ever wanted to know - Alexander Cortes 15 Science based benefits of Vitamin D - Alina Petre for Authority Nutrition 6 Mandatory exercises to prevent injury - Dr John Rusin Getting your weight back on a deadlift, a simple trick - Tony Gentilcore Yogic Meditation Helps Fight Major Depression - Danial Savfat for Breaking Muscle Redefining Normal: A habit-based approach to weight management - Dr Spencer Nadolsky High Frequency Arm Training – The Spaghetti Arms Solution - Jason Maxwell Pre versus post training protein for hypertrophy - Shredded by Science   Podcast Episode 64 Show Notes In this episode Jonny and Yusef are joined by Mike Tuchscherer, Author and founder of Reactive Training Systems, the man behind the popularization of RPE, IPF 120kg World Chamption and Multiple World Record Holder. They talk work life balance and find out more about how Rate of Perceived Exertion can be incorporated into powerlifting programming. Time Stamps 01:10   A quick round of Would You Rather? with Big Mike T 06:25 How does Mike Tuchscherer train and what is RPE? 12:40 What's the advantage of RPE over percentage based periodisation? 23:05 How do you test progress with RPE? 27:05 How would a novice introduce RPE into their training? 34:16 Individual Variance - what works for 1 person may not work for everyone.                        

 Propane Picks It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading and listening pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected]. Anyway, on with the list! Our number 1 pick this week is: New year, New Goals. 2017 – Resolutions - Marc Keys for Cast Iron Strength In this article Marc reminisces on 2016 and sets out his goals for 2017. 2016 for me was a great year, lots of famous people I never met or whom never affected my life in any tangible manner died from drug abuse or old age.  The presenter of the American version of the apprentice won a democratic election and triggered great swathes of the “free” world into crying about things that haven’t happened yet and the UK decided to roll the dice. The rest of the list is pretty awesome too! 2016 Recap and What’s Coming in 2017 - Jason Ferruggia Physical Preparation with Garrison Draper - Mike Robertson for Robertson Training Systems Bryce Lewis – Long Term Planning For The Powerlifter - Shredded by Science Radio Alcohol And Weight Loss — The 4D Fat Loss Guide For Losing Body Fat And Having A Social Life - JC Deen You Need To Read Harry Potter - Tanner Baze Ending your unhealthy relationship with Fitness - Ben Johnson Is Perfectionism Your Greatest Motivator or Your Biggest Enemy? - Dr Lisa Lewis for Girls Gone Strong 3DMJ Podcast #33: Coach’s Spotlight 2016 – Andrea Valdez - 3D Muscle Journey 2016: The Year in Review - Brad Dieter for Science Driven Nutrition Podcast Episode 63 In this Episode Jonny revisits his article The Benefit Of A Process Goal and discusses why setting a process goal is more beneficial than an outcome goal and is more likely to set you up to win in 2017. Time Stamps 03:22      Paul Mort and the 12 week year - goal setting should not be complicated. 05:40      Why there's no point setting stagnant goals at a fixed point in the future. 09:04      Who you are now v. who you have to become to achieve your goals. 11:40       Sustainable changes take time - reducing the barrier to entry. 13:20       Focus on what you can control and the results will take care of themselves. References Podcast Episode 23 with Paul Mort https://www.youtube.com/watch?v=5vQgUzDD2wQ      

Propane Picks Week ending Sunday 01/01/2017 A very Happy New Year from Propane Fitness! It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected]. Anyway, on with the list! Our number 1 pick this week is  F@#K You Resolution - Alison Ludlow for This Is Female Powerlifting. In this article Alison outlines how planning and visualising realisable goals sets you on the road to success and trumps short term resolutions. In her own words: New beginnings should be about growth and goal-setting, not holding yourself to ultimatums. The rest of the list is awesome too. Here it is: 3 Tips for coming back after an injury - Anna Johanssen A complete Guide to the Hip Hinge - Georges Dagher The Gluten Manifesto: Everything You Need to Know About Gluten - Brad Dieter, PhD and Sergio Fontinhas, CISSN How to Sequence Your Strength and Conditioning Program - Brad Leshinske Why you're not in Shape (yet) - Nerd Fitness 5 Training changes I am making in 2017 - The Barbell Physio How to Live a Good Life with Jonathan Fields - Jason Ferrugia Painless Hook Grip technique - Clint Darden A Motivation Story (and 4 killer Tips) - Bach Performance Podcast Episode 62 In this episode Jonny and Yusef are once again joined by "Love Island's Best Abs" Chris Williamson. They discuss Yusef's swimming pool misadventures, Testicular Torsions, meditation, yoga and their Resolutions for 2017. According to the BMJ, "22% of people who made them admitted failure after a week, 40% at 1 month, 50% at 3 months, and 81% after 2 years". What can you do to make your NY resolutions actually STICK? If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes Time Stamps 00:01        Yusef's misadventures in a public pool. 02:59 Testicular torsions and meditation goals. 08:30 Chris's Yoga adventures. 13:30 How Yoga has been proved to help with anxiety and depression. 20:30 Yoga for Powerlifters - a challenging experience. 25:10 Chris's 52 Weeks of Caffeine. 29:42 Life Periodisation and accepting that you can't do it all. 36:00 How long does it take to form a new habit? 41:00 New Year's Resolutions. References Interview with Kit Laughlin Part 1 A Month of Yoga with Propane Fitness Sudarshan kriya yoga: Breathing for health      

Propane Picks Week ending Sunday 18/12/16   It’s that time of the week again where we sift through the fitness world and pick out top 10 favourite pieces for your reading pleasure. If you’d like to be considered for us to include you on this list OR if you’d like to write for us, please send an email to [email protected]. Anyway, on with the list! Our number 1 pick this week is 8 Health Benefits of Strength Training for the Average Joe by Ben Boudro for Stack Fitness In this article Ben discusses the many benefits of strength training for Mr or Miss average. It's short but it's sweet and it's one you can definitely show your mum to lure her away from the elliptical trainer. The rest of the list is awesome too. Here it is: 2   Do You Have the Guts to be a Successful Powerlifter? - Eric Maroscher 3   What the top fitness and rehab experts are doing differently this year - Mike Reinold 4   Back Squat Vs. Front Squat: Which Is Better? How Do You Choose? - Jake Boly 5   Understanding Gut Microbiomes - Andy Peloquin 6   The Quick Start Guide for Beginning Weightlifting - James Lee 7   Reinventing Yourself: Why it’s Essential for Success - Jason Ferruggia 8   20 Strength Coaches You Need to Follow on Instagram - Andy Haley 9   3 key strategies for having healthy food available when you need it - John Beradi 10 Measurements of Self Improvement - Alexander Cortes Podcast Episode 61 Part 2 of Jonny and Yusef's discussion of RPE with Eric Helms, Powerlifter, Bodybuilder, PhD student and author of Muscle and Strength Pyramids. If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes.   https://www.youtube.com/watch?v=0F6kl-qcsGQ Time Stamps and Show Notes 00:15      Preamble - Derren Brown and an epic chess tournament. 02:56 The world doesn't end when you stop tracking & the neuroses of a long-term deficit. 04:56 The discipline of bodybuilding and the double edged sword. 12:35 No magic Macros and no magic training volume. 13:12 Eric's PhD - Validation of the RPE Scale. 19:30 Jonny & Yusef's experience of RPE & how Eric implements RPE with his clients. 25:18 Individual Variance - How RPE can be implemented according to the ability of the lifter. 28:53 Does RPE work for everyone? 36:55 The irrationality of load attachment and lbs versus kgs. 42:23 Eric on his books, Muscle and Strength Pyramids    

  Propane Podcast Episode 60 In this Episode Jonny and Yusef discuss Yusef's little purse, lube dilemmas, volume sets and how to remove yourself emotionally from the process of execution in order to achieve your goals. If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes. Show Notes 00:00     Preamble - Car Trouble and Yusef's little purse 01:54 Let us Pray - Jonny endures 36 sets of squats and deadlifts courtesy of new coach, Paul Rees 06:56 A Hospital story involving lube 09:11 Planning and execution - how to separate the 2 and the need for emotional detachment 13:45 Making use of the ebbs and flows in motivation 16:40 How to achieve Macro Jedi status and the concept of intuitive tracking    

Propane Podcast Episode 59 In part one of this Episode, Jonny and Yusef talk to friend and former powerlifting coach Eric Helms about his diet and training, overcoming injury, being a multi-discipline competitor and how he helps clients deal with diet nuroses. Eric Helmes is the hugely successful author of Muscle and Strength Pyramids, Powerlifter, Bodybuilder, Coach and one fifth of 3D Muscle Journey. If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes   https://youtu.be/FJVnCdEtSs8 Show Notes and Time Stamps   04:20    Introducing Eric Helms - coach, powerlifter, bodybuilder, author and PhD student. 06:45 A quick round of would you rather? involving gender swapping and muffins. 09:00 How Eric's training has evolved in order to overcome injury. 13:12 Eric on juggling powerlifting and and his pro bodybuilding debut in the INBA. 17:34 How Eric approaches training around injury 18:40 Eric's approach to diet for powerlifting weight classes 24:17 How Eric is taking a more flexible view of dieting and macro tracking 30:01 "Taking off the stabilisers" - dealing with tracking nuroses  

Propane Podcast Episode 58 In this episode Yusef discusses his 5 top tips for training around injury. If you like the Propane Podcast, subscribe and give us a review on iTunes https://youtu.be/KsdsSTAyPCo

This is part 2 of our interview with Kit Laughlin from Stretch Therapy. If you missed part 1, go back and listen to it here. This is one NOT to be missed. Here, Yusef interviews Mr Stretch Armstrong, Kit Laughlin. Kit is, in our opinion, the leading authority on stretching and flexibility in the world. He's the founder of Stretch Therapy, and while 'Cat like movement' is their slogan, he seems to have had 9 lives himself. Trained as a medical anthropologist, logician and massage therapist, he's extremely well grounded in musculoskeletal anatomy and physiology - also drawing on wisdom from his time as an Iyengar yoga instructor, olympic lifter and powerlifter. He's also an ex academic, . . 00:00: awareness, not strength training (full session later in the program; I will add this detail later) 30:00: why a ’sets and reps’ approach does not work for flexibility 02:00: why you need a little hyperextension in the elbows and knees 03:20: why you can’t convince a skeptic by argument alone 04:15: description of the contract–relax (C–R) approach (using biceps as the example) 06:00: the problem with the distinction between the ‘mind’ and the ‘body’, and “Descartes’ Error” 07:30: anxiety and breathing 09:00: in stretching, you can’t separate the mind and the body 10:15: “If you don't think you can do it, you will not be able to do it” 11:00: the virtues of single-arm hangs 13:15: “tendons and ligaments have about 1/10 the nutrient supply that muscles get" 14:10: tendon and ligament injuries 15:45: tensegrity structures 16:20: levers and pulleys are an outdated and inaccurate model of living anatomy 16:45: stretching to find out what the body needs 17:20: "when was the last time you felt your clothes on your body?” 20:00: when full tension is necessary, and when it’s not 21:20: “most peoples’ bodies are fighting themselves” 23:20: “we start with good biomechanics” 26:25: improve your sleep 27:00: overtraining 27:45: benefits of being able to relax 28:45: talking specifically to Olympic lifters, powerlifters, and bodybuilders 31:10: "when I was a middle-distance runner” 32:00: leg-length differences 38:30: people are ‘mollycoddled’ 40:20: immobility is damaging to the body 41:30: lying meditation 46:10: a common fear people have 48:25: the essential stretches 51:45: talking about a Q&A 52:45: concluding remarks 58:20: “our programs are very inexpensive” 1:01:30: end   Yusef's finest moment

This is one NOT to be missed. Here, Yusef interviews Mr Stretch Armstrong, Kit Laughlin. Kit is, in our opinion, the leading authority on stretching and flexibility in the world. He's the founder of Stretch Therapy, and while 'Cat like movement' is their slogan, he seems to have had 9 lives himself. Trained as a medical anthropologist, logician and massage therapist, he's extremely well grounded in musculoskeletal anatomy and physiology - also drawing on wisdom from his time as an Iyengar yoga instructor, olympic lifter and powerlifter. . . At the 'into the stretch' workshop in London     In part 1 we cover: 1:40 - Why you should have cat body rather than dog body 9:05 - How your mental attachments can impact you on the physical plane 12:00 - What is stretch therapy? 16:10 - What you can learn from watching someone address an empty bar 20:10 - Back pain 24:30 - 'Why should you trust a nutritionist who's in appalling shape' 28:00 - What are the patterns of tension that powerlifters, bodybuilders and lifters experience? 36:30 - Why awareness is critical to injury prevention 42:15 - Acquiring flexibility: why it's not as simple as programming the sets/reps 47:10 - Gymnastics strength training and the structuring myth. Should a powerlifter be able to hit splits? 49:00 - The reason you can't hit a full lotus position isn't because of flexibility 52:00 - On to the HOW - listen to part 2 next week

Propane Podcast Episode 56 In this episode Jonny and Yusef play a quick fire game of Would you Rather? discuss faecal transplants, Yusef's fan club, how to be politically correct when discussing your significant other and today's hot topic - 5 tips for increased productivity. If you like the Propane Podcast, please subscribe and give us a review on iTunes. Time Stamps and References 00:01      A quick fire round of "Would you rather?" 08:18 Tip 1: Going Paperless, Evernote the Prosthetic Brain 14:13 Tip 2: Doing the Dishes - you can only do what you can do 19:14 Tip 3: Turning off Notifications - make your phone serve you instead of being a servant to your phone 31:38 Tip 4: Control Access To You - schedule Do Not Disturb Mode 38:43 Tip 5: Manage your Energy - create the space to focus   Evernote Loving What Is - 4 questions that can change your life Optimized App Unroll.me  

Propane Podcast Episode 55 In this episode of the Propane Podcast Jonny and Yusef are once again joined by "Love island's Best Abs" Chris Williamson. They discuss Jonny's ridiculous leg to torso ratio, Yoga pants, night time mouth-breathing and play another game of "Would You Rather?" If you like the Propane Fitness Podcast please subscribe and give us a review on iTunes. Show Notes and Timestamps 00:27             The genius of Yoga Pants & Jonny gets naked 03:33 Do you even Torso? Jonny gets bullied on the Internet 04:33 Would You Rather? Wets socks or greasy hair? 08:24 Would you Rather?  Lick pavements or nostrils? 11:20 Fundoscopy and Fundiform ligaments - a medical interlude 15:50 Mouthbreathing v nosebreathing and Chris's sleep whistling 19:45 Would You Rather? Sweet Potatoes or Extra Steps? 25:27 The Marshmallow Test      

Propane Podcast Episode 54 In this episode Jonny and Yusef are joined by Marc Keys of Cast Iron Strength and Strength and Conditioning Coach at Edinburgh Rugby. Marc hails from Limavady in County Derry where he began his sporting career playing rugby for Limavady Grammar and sprinting 100m and 200m at national level.  He studied at the University of Central Lancashire (2004-07), where he played rugby for the Preston Grasshoppers, and also took up rugby league. He then moved to The University of Edinburgh to study for a postgraduate degree in strength and conditioning. As a competitive power lifter, he collected a number of accolades including (2011) British and Commonwealth Senior Champion and (2012) World Championship squad member for Great Britain, and is a former holder of three British records. Marc worked as a strength and conditioning coach with the Scottish Institute of Sport for six years prior to joining Edinburgh Rugby. If you like the Propane Podcast please subscribe and give us a review on iTunes. https://www.youtube.com/watch?v=eTteNhqZw1w&feature=youtu.be Show Notes and Timestamps 00:35           Introducing Marc Keys. 06:10 The role of the Strength and Conditioning Coach in sport. 09:20 The challenges faced by the S&C Coach in Rugby. 15:41 How to make meaningful progress without excessive spine loading. 20:48 Creating a positive hormonal environment. 26:03 Why strength increases aren't everything in the context of rugby. 28:28 How to programme annually for powerlifting. 35:45 How not to look like a child in a t shirt. 43:11 Pains in the ass and glute recruitment. 45:15 Segue into Powerlifting and discussion of Jonny's height issues. 50:57 The significance of weight in powerlifting. 56:49 Wrap-Up and references. References Speed Power Fitness on You Tube Cast Iron Strength Cast Iron Strength on Facebook Edinburgh Rugby On-line Strength Coach

Episode 53 Show Notes In this Episode of the Propane Podcast, Yusef and Jonny are joined once again by Love Island's "Best Abs", entrepreneur Chris Williamson. Here they discuss our increasing reliance on Smart Phones and what we can do to decrease their hold on our lives. If you enjoy this episode, we'd love it if you subscribed and give us a review on iTunes. https://www.youtube.com/watch?v=RhEc4T9HSE8 Time Stamps and References   00:05         Moment - The smartphone usage monitoring app. 05:22 Bicycles, selfies and rowing machines. 10:01 How Yusef didn't see a woman on a bicycle until he was 19. 14:55 Flashing lights, noises and coloured buttons - how the smartphone sucks you in. 20:26 Instant notification = instant gratification, how the smartphone is reducing the work ethic of the modern generation. 27:38 How to deal aggressively with boredom - the Presence Process. 33:21 Meditation and Mindfulness or spiritual materialism? 39:20 The difficulties posed by on-line branding. 43:40 How to tune out by switching off notifications and disabling FB Newsfeed. 49:06 How Chris minimises his smartphone use and Jonny's "shit phone" solution. 57:01 "If you want to change something measure it" and other tips for reducing phone use. 64:01 Would you rather? and Wrap Up. Moment - Monitor your phone usage The Presence Process The attention economy:    

Episode 52 Show Notes In this episode Jonny and Yusef are joined by competitive Strongman,  ex professional rugby player and former Falcons Tight Head Prop, Daniel Frazier. They discuss how Dan overcame a serious career ending back injury and made the transition to World Class Strongman.   If you like the Propane Podcast, don't forget to subscribe and we'd appreciate it if you gave us a review on iTunes. Time Stamps and References   00:00            Welcome to Dan Frazier, ex Falcons Rugby Tight Head Prob & World Class Strongman. 03:53 Squat Shoes, Belts Wraps & Sleeves - does everyone need them? 08:48 How to find Male to Female gender reassignment on YouTube. 15:28 Dan's early life as a rugby player. 20:42 How a back injury ended Dan's Rugby career and the high pressure world of professional rugby. 27:52 Filling the void left by the end of his rugby career & becoming a competitive Strongman. 35:22 Dealing with Failure. 42:59 Working around injury. 47:29 How Movement patterns adapt to the expectation of pain. 55:53 The importance of good form in lifting. 59:25 Wrap up and references.   Barbells and Beans Dan Frazier on Facebook Barbells and Beans on Instagram

Episode 51 Show Notes   In this Episode Jonny and Yusef talk about Whippets, Tiger Balm and Nose Tork, and also discuss how Yusef incorporates Ready Meals into his diet without sacrificing either his time or his macros. If you like the Propane Fitness Podcast, we'd love it if you'd subscribe and give us a review on iTunes Time Stamps and References   00:00                 A Doggy preamble - borrow my whippet, confessions of Jonny & the dangers of Tiger Balm 08:43 Today's Hot Topic - Do ready meals have a place in a macro tracked diet? 12:30 Which Ready Meals are the most Macro Friendly? 17:40 Jonny raises some concerns and Yusef states a case for Ready meals in the busy athlete's diet 19:01 What to avoid and what to look out for - Nitrates, Processed meats and BPAs 27:20 A typical day of Yusef's diet and how to incorporate Ready Meals for maximum satiety 33:40 2 Meals for function and 1 meal for fun 34:10 Wrap up and references Ilumi Ready Meals Muscle Food Ready Meals

Episode 50 Show Notes In which Jonny and Yusef discuss Maoam sours, YOLO Macro days, the mental release of not tracking and their approach to dieting.  If you like the Propane Podcast, we'd love it if you subscribed and gave us a review on iTunes Time Stamps and References   00:00          Sour sweets - right or just plain wrong? A sweet and sour preamble. 03:49 Today's hot topic - how we approach dieting 05:58 "Off Season" clarified 09:57 Eating untracked versus YOLO eating 13:48 How to introduce untracked days into your eating 18:30 The mental release of lean gaining and untracked eating 20:31 Cutting or gaining? - make sure you have a legitimate reason        

http://propanefitness.com/wp-content/uploads/2016/09/Podcast-49.mp3 Episode 49 Show Notes In this episode Jonny and Yusef discuss shoes, fetishes and how Jonny intends to approach his diet for the next 12 weeks. If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes Time Stamps and References 00:43     A short story about shoes and a philosophical discussion of fetishes. 04:47 Can you gain muscle in a calorie deficit? 06:45 Today's hot topic - Jonny's diet strategy for the next 12 weeks. 10:15 The hard truth about gaining muscle as a natural athlete. 14:40 What is the ideal leanness for a powerlifter? 17:10 Coaches need coaches and why leanness shouldn't be your primary goal. 21:20 The science bit - how to formulate the magic macros. 25:15 Why you shouldn't focus on lag indicators. 27:10 The devil is in the detail - don't make assumptions, especially at the petrol pump. References Brad Schoenfeld Leangains Propane Podcast Episode 40 - Exorcising your lean demons Andy Morgan

I hate the vagina. Never thought I’d say that. It’s already mid-January and I don’t feel like a new me. It doesn’t even feel like a new year. I’ve basically only left this chair to use the bathroom. It’s exam season. And this medical degree is starting to take the pedal to the metal. So I’ve been *attempting* to learn the path of the trigeminal nerve. And the facial nerve. And the olfactory nerve. And the opthalmic nerve. And which cranial fossae they arise from. And their branches. And which muscles/viscera/skin they innervate. And associated pathologies. Repeat for the rest of the brain, pelvis, penis, vagina and immune system. And cancers. Kill me pls. If you’re a medic, apologies for the flashbacks. If you’re not, say pterygopalatine ganglion three times. Times like these bring out the procrastination demons like nothing else. I’m noticing myself compulsively flicking off my notes and on to social media the closer I get to the exam. Despite proving to myself again and again that that half-working is a fruitless task, here it comes, creeping back in. So I took a leaf out of the Paul Mort book and asked the uncomfortable questions. This article is a 2-in-1: 1) A 6 pronged-attack on the procrastination demons. 2) How you can apply this framework to achieve any goal this year by knocking out the obstacles. So this still applies to you if you’re not a student. Bear with me, I'll tie it back to fitness. I encourage you to follow along with me with a notebook. If you don’t, this will be nothing more than a semi-entertaining read. This is an exercise in honesty, where the beauty is in the probing. Shining the light of consciousness on to the areas we hide from ourselves. Sorry if this is a bit intense for a Wednesday afternoon. Time to dig up the darker reaches of your mind. Your demons can’t hide once you’re staring them in the face. Let’s begin: Write down a current goal that you’ve previously struggled to achieve. There has to be a degree of pain and frustration here. The more comfortable you are with your current state, the more able you are to rationalise away the fact you haven’t hit the goal. You convince yourself it was never really that important anyway, and you’re just fine the way you are. Self-acceptance is great, but it’s not going to help me pass my exam. And it won’t help you hit single digit bodyfat. Louis CK puts it very nicely: Self love vs self awareness: I chose to write out the process on something non-fitness related, so that you can do it on a fitness goal, coming up with your own honest answers without being contaminated by mine. At least you don’t have to show anyone your page - meanwhile here I go publicly naming and shaming myself. The process goes like this: A) Ask the questions B) Establish a plan of action C) Get accountable, measure your progress. Keeping score of your progress is paramount.  "If you don’t have the courage to keep score, you open up the space to lie, rationalise and justify” - Paul Mort."   Need accountability? Join the Protocol group to post your daily habits , training/nutrition logs, etc. A) The uncomfortable questions Write responses to the following questions, being as unfiltered as possible. Get the obvious answers out the way, then continue to sit with the question until the real nasties start coming out. The questions aren’t gospel. Feel free to go off piste, whatever it takes to probe your sore bits. It’s like foam rolling.. you’ve got to get that hockey ball right up into your piriformis to release it. 1)What is the pain of failing?Why is it important to you? Medium term goal, specific 90 day checkpoints, measurable criteria? 2) What are the perceived obstacles? Why haven’t you achieved it already? 3) What would you be most afraid that people found out about you? 4) What is the biggest lie you’re telling yourself about this? 5) Are you making progress, and how do you know?

Episode 47 Show Notes Back by popular demand, Chris Williamson once again joins Jonny and Yusef to compare insect stings, play another round of would you rather? and discuss today's big issue - Erections. Do you get morning wood every day? If not, should you be worried? All while battling 2 bastard wasps. If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes https://youtu.be/c0p5422egJo Timestamps and references 01:20      A Wasp battling preamble 07:40 Back by popular demand - Chris Williamson hits Jonny with a cookbook 11:30 The Schmidt Pain Index and a comparison of Propane insect stings 15:10 "Fat Jonny" gets stung by a wasp at school 18:04 Morning Wood - a good indicator of testosterone levels? 21:18 Are missing morning erections an indication of an underlying problem? 22:35 Is there a Testosterone Rhythm? 26:10 A brief anatomy lesson & how to turn your penis into a towel hook 28:40 Would you rather? - The Push-ups Edition 35:10 How to add 25kg to your bench with The Armstrong pull-up Programme 43:09 The Magic Fedora versus extreme speed   The Armstrong Pull Up Program How to add 25Kg to your bench in 8 weeks The Schmidt Pain Index  

Episode 46 Show Notes I had the pleasure of meeting Dr Stan Grof last weekend at his 'Holotropic breathing' workshop. This episode is a debrief and summary of his theory, approach and my experience.   If you like the Propane Fitness Podcast, please subscribe and give us a review on iTunes Time Stamps and References 01:27     Why it pays to invest in yourself 01:50     Dr Stan Grof and the radical revision of psychiatry 04:01     What is the 'Holotropic' State? 08:39     An introduction to Holotropic Breathing 12:30     Yusef's experience of Holotropic Breathing    

A common question we asked is how to maintain strength on a diet. In this episode, we discuss strategies to ensure minimal strength and muscle loss: Shownotes & Timestamps: 3:00 - Yusef nerding out on the microphone 3:40 - How to convince someone you don't speak English 6:00 - Closing a door to an RPE 10 7:45 - Jonny being asked to push the neurologist as hard as he could 13:00 - Jonny gets pumped by the neurologist 19:30 - Actually getting on to the intended topic: How to stop strength loss on a diet 23:00 - The 5 mistakes to avoid 32:00 - Why muscle loss is not as scary as you think 33:00 - Sometimes you could be asking the wrong question - the solution could be to take a break 36:00 - Weight loss highlights technical complacency 36:30 - Wrap up & recommendations

Episode 44 Show Notes Part 2 of Jonny & Yusef's interview with Andy Morgan of rippedbody.com, in which they discuss Karate, life changing experiences, ways to accurately measure fat loss and how to get into good habits for better body composition. If you like the Propane Podcast, please subscribe and give us a review on iTunes   Time Stamps and References 01:00        A life changing experience - why Andy Morgan took up Karate. 05:08 "Chiselling the Pebble" - The early days of training and lack of results. 11:20 Why big guys often attract unwanted attention & how to diffuse a potentially aggressive situation. 16:02 "The Last Shred" - accurate fat-loss measurement & how to deal with stalling weight loss. 21:49 Poo is a real thing! How food in the gut and constipation affects your weight. 24:34 The role of the coach in teaching clients to see the bigger picture. 28:11 Why you shouldn't ignore the scales. 32:26 Getting into good habits - how to track progress like a pro for better body composition. 34:12 Andy on Muscle and Strength Pyramids with Eric Helms & Andrea Valdez   Muscle and Strength Pyramids The Last Shred      

Episode 43 Show Notes In which Jonny and Yusef are Joined by coach Andy Morgan of rippedbody.com, co-author of Muscle and Strength Pyramids with Eric Helmes, and talk about building a coaching business, fighting the bro-science and unbreakable rules. If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes     Time Stamps and References 03:05       Who is Andy Morgan? 07:10 From conception & side-line to main income & thriving business - the evolution of    www.rippedbody.com 13:40 How to improve your business - winning trust and sharing your best content. 16:00 The No Smartphone Rule and how it preserves the quality of information between coach and client. 21:01 Why there is no point having rules if you are prepared to break the rules - Andy on his absolute principles. 25:15 "We are the product of our life's experiences" - why enjoying life while you can is more important than chasing Swole. 27:20 The sexiness of confidence and the wonders of hindsight. 30:11 Why you should surround yourself with positive people and avoid bad time-keepers.  

Episode 42 Show Notes Part 2 of Jonny & Yusef's interview with Chris Williamson, "Best Abs on Love Island", multiple business owner and model. In which they discuss Porn Star Names, the worst whey flavours and how Chris adheres to his training and diet while living an insanely busy life. If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes. Time Stamps and References 00:01          Yusef splits his pants... 01:49 The Absurdity of misspelling Yusef, Porn Star Names and how to embezzle the Inland Revenue. 06:56 The Thai Massage Parlour Next Door - Chris tells a story about late night shenanigans, hula hooping and Grand Theft Auto. 11:15 Survival guide to long days and late nights, Food Prep mastery and Chris's sweet tooth. 13:44 Whey hey hey - which flavours hit the spot and why 5kg of Birthday Cake was a bad idea. 14:57 A Macro is a Macro - whole foods versus supplements discussed. Why chicken is not necessarily superior to whey. 17:11 Bullet Proof Coffee, MCTs, Yak Butter Tea and the burning question: where exactly is Tibet? 20:01 Chris on Meal Prep - how prior preparation has improved his dietary adherence. 23:30 . 25:35 Limiting choices and how negatively reinforcing potential bad decisions improves programme adherence. 27:25 The joy of flexible dieting - how meal prep can work in tandem with social eating. 28:35 The need for rules and Parkinson's law - how structure reduces the susceptibility to making poor choices. 29:40 How to achieve adherence by breaking down major goals into a series of small achievable steps. 32:01 Procrastination Versus Discipline - why rules are essential for the disorganised. 34:09 "We are what we repeatedly do" - how doing the same thing over and over again creates order in a turbulent life. 35:30 The necessity of mistakes - fail until the pain of failure makes you want to change. 36:30 The evolution of the fitness industry - from discipline to flexibility. 38:10 How to be a personal production line - Periodization, build systems that are flexible, identify weaknesses 40:55 Why "Beast Mode on" is an redundant concept. 43:52 Punching the clock - why the majority of gym sessions are just going through the motions. 46:07 Personal Accountability - how having some basic rules will allow you to build flexibility into your life.

Episode 41 Show Notes In which Jonny and Yusef are joined by Chris Williamson, The Best Abs on Love Island, and discuss coffee, life, training periodization and how Chris manages to maintain his famously shredded physique while having a crazily busy lifestyle.   If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes.   Time Stamps and References 00:00           How many Propane Athletes does it take to make a cup of coffee? (sidenote: never give these boys a lightbulb). 01:20         Yusef introduces today's podcast, an interview with Chris Williamson, former Afro wearer, erstwhile Take Me Out Contestant and "The Best Abs on Loveisland." 03:22 "It's me or the tractors" Yusef tells a story about Chris. 07:39 The Butterfly Effect. Chris Introduces himself, whilst on the A1, cars collide. 09:00 Chris begins his many insights into managing a busy lifestyle whilst maintaining his famously shredded abs. 10:23 50 Shades of Chris: Managing stress across the pond, lost Luggage at JFK, Uber Taxis and an unplanned overnight stay in NYC. 14:00 A short ironic interlude: Apple bashing by Apple addicts. 15:50 Welcome to Propane Podcast Episode 41:  Today's guest, Chris Williamson, kilt aficionado, Club Promoter extraordinaire, model, businessman and Poster Boy for www.funkypigeon.com 18:18 Today's key question: How do you maintain the shreds while juggling so many commitments? 19:01 Chris in the beginning: all the way back in 2006 and how Chris started out working in Newcastle's club scene. 22:40 The Need for flexibility when things don't occur in a predictable way. 24:52 Chris's biggest challenge - How to find balance when we are essentially creatures of absolutes. 27:31 How to find the middle ground & "The False Dichotomy": the challenges of life periodization, Smolov and Boost Bars. 29:28 Jonny on Habit Development: If something is important to you, doing something is better than doing nothing. 32:30 Training and mobility: How Chris optimises his time at the gym. 34:02 How training intensity allows for a less than perfect diet. 35:20 "Just Stick To The Programme": How not to be neurotic & handing over accountability to a coach frees your mind. 38:01 "Optimisation is Masturbation": The best plan is the one you can stick to. 40:00 Wrap up: Going head to head with a powerball.

  https://www.youtube.com/watch?v=kUOf2MNfYtA&feature=youtu.be Timestamps and references 00:40       Pushbullet and being caught off guard 01:28  The Yoda Question decoded 03:45  Would You Rather? revisited - Part 3 06:00    Yusef's confessional - The Thermic Breakfast and the broken rib 09:08 The most Macro friendly place to eat out? 10:00 Longhorns for the win and take home brisket 12:59 Today's Podcast Topic - how to stop caring about leanness 15:00 Finding your personal leanness sweet spot - optimal training v optimal aesthetics 17:30 Factors which affect aesthetics 18:45 The limited benefits of being shredded 21:20 Enjoying the process rather than focusing on the end result 23:15 Define and persue your target - set a body fat goal 26:01 The Propane Protocol - The initial fat loss phase 27:45 How to look better naked - lose fat and gain muscle 29:30 The body fat surplus buffer - a little extra is inevitible 30:45 The Mordor Deficit - why a cut is sometimes necessary for a powerlifter 32:30 The Dangers of leaving weight gain unchecked 34:45 The mental release of leaving it all to a coach 36:17 The importance of learning your own lessons, wrap up and references   References Longhorns BBQ Newcastle Pushbullet - all your devices working better together    

Here's our roundup of creatine - no shownotes this episode, since it's all covered (with Yusef's beautiful mugshot) in this post. The post got some great feedback, so here's our podcast consolidating and expanding on the WHAT, HOW, WHY, WHEN and WHO for creatine for those with a longer attention span keener interest in creatine.  

In this episode Jonny and Yusef discuss toilet habits, talking to strangers and how to fill up the space of dead time in the day. If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes. Time Stamps and resources 0:30 Today’s hot topic - 5 things you can do to fill up the unproductive gaps in your day. 01:39 Tip 1: The Morning; how to gain clarity and focus with a morning walk. 06:28 Putting on your own oxygen mask first. 07:29 Talking to Strangers - or at least making eye contact. 08:05 Tip 2: Being comfortable with your own thoughts & how to treat the toilet as your sacred space. 11:00 How drinking water can add to your mental clarity. 13:08 Tip 3: Improve your efficiency, how to make the most of your gym time. 20:48 Tip 4: Driving - how to optimise time spent behind the wheel and mindful driving. 28:30 Tip 5: The Evening; How to dedicate your time to decompression rather than self-sedation. 32:27 Identifying dead time in order to facilitate personal growth. 33:05 Conclusion & Wrap up, how being intentional with your time will enhance your life, references and how to subscribe.  

In this episode Jonny and Yusef discuss dragons, toilet paper and why different Macronutrient splits suit different people. If you like the Propane Fitness Podcast, we’d appreciate it if you’d subscribe and leave us a review on iTunes. https://www.youtube.com/watch?v=HMwMQdlKkbM Why do different macros suit different people?  Time stamps and resources   00:00   Resveratrol, Cinnamon and Indigo 3G.   02:45   "Would You Rather?" revisited - be a dragon or have a dragon?   04:12   Yusef introduces this episode's topic - why do different macro splits suit different people?   06:03   The first Hater!   07:36   Timestamps, subscriptions and how to download the Propane E-Book.   08:49   Insulin Sensitivity and Carb Tolerance.   10:20   Carbs are not the enemy - calorie balance is key.   12:20   Why The Media demonise certain macronutrients.   14:01   How low carb affected Jonny - the negative lifestyle impact of a low carb diet.   16:15   Reality versus perception - how people think they react to different macro splits.   19:59   The Propane Approach - fitting your diet to your lifestyle.   .   27:03   Propane Wizardry - increasing a client's calories beyond their expectations.   29:13   Protein - the first macronutrient.   30:52   Fats - flexibility, social life and personal preferences.   32:45   How little fat is too little fat? Hormone balance and satiety.   34:33   Conclusion - Calories are key, carbs are goal dependant.   35:20   Don't get too hung up on Macros: Measure, track and be consistent.   36:31   Wrap up and Links      

In this Episode Jonny talks about ways in which we can successfully improve our systems for Self Management and subsequently increase productivity.   If you like the Propane Fitness Podcast, we'd appreciate it if you'd subscribe and leave us a review on iTunes.   https://www.youtube.com/watch?v=bMElYs2BdA8   Improving Self Management - Time Stamps & Resources   0:30   Jonny mourns the absence of Yusef, who is sunning himself on holiday.   1:45   Show Notes reminder for listeners and how to sign up for content notifications.   4:40   Podcast Hot Topic - Why do we struggle to Self Manage?   5:25   Appropriate Value - Present versus Future gratification.   8:35   The relative cost of Doing versus Not Doing.   10:30  Jonny introduces his 4 top tips for improving Self-Management.   10:45  Creating "Positive Constraints"   13:25 Breaking down the initial Psychological Barrier.   16:14 Be more intentional with your time.   18:02 Parkinsons Law   20:04 The 4-Why? Analysis   21:50 Next Week: Why people respond differently to different Macronutrient splits   Resources   More on Parkinson's Law      

In this episode, we interview Dean Somerset: medical exercise specialist, kinesiologist and exercise physiologist - training a range of clients from post-surgery rehab to olympic athletes. Bloody smart guy. Here he is in the power-stance after opening a can of whoop-ass on someone: Interview:   If you enjoy our podcast, we'd love it if you could subscribe and leave us a review on iTunes. Timestamps: 0:48: Jonny marching in with the sideplanks 1:50: Introduction 3:25: Migrating to Mars 4:36: The idea of 'dysfunction' may be positive adaptation 6:40: Importance of daily posture 9:05: Trying to fix your posture by standing up straight 10:10: Is sitting bad for strength performance? 16:30: "You must squat or you're a pussy" - get in the sea. 20:24: How much mobility work is too much? 22:00: Side planks (watch Jonny's face light up here) 24:00: Mobility vs stability 27:00: Back pain from lifting 33:20: Attracting weird friends   Or listen here on iTunes. Resources mentioned: 1) Dean's hip flow warmup sequence: 2) Lifting with back pain, and what to do about it:   http://deansomerset.com/strength-corrective/ http://deansomerset.com/2-simple-ways-to-reduce-back-pain-while-you-get-your-bro-on/   3) Catch Dean on Twitter and Facebook  

NEW PODCAST EPISODE:   So we opened up a vote on our facebook accountability group for podcast topics. We learned the hard way that this is what happens when you open up suggestions to the floor like this... Nevertheless, we didn't want to disappoint. So as promised, here's Jonny and I discussing some dubious 'would you rathers' submitted by some readers: https://www.youtube.com/watch?v=cukzgA-19xI&feature=youtu.be  

In this episode, Jonny discusses a few strategies for managing and maintaining your diet and nutrition when life gets in the way. If you enjoy our podcast, we'd love it if you could subscribe and leave us a review on ITunes. https://www.youtube.com/watch?v=dilxkMosVeQ Timestamps:  0:00 - Our shiny new intro! 1:00 - Yusef making a fuss about nothing 3:00 - How to ask us a "would you rather" 6:00 - Tip #1: It comes down to priorities 9:00 - Tip #2: Bland automation 11:00 - Could carb backloading have a place? 13:00 - Tip #3: It's not about Plan A 15:00 - "Maintain" is the key        

Part 2 of our discussion on drugs, where we talk about our reasons for NOT taking steroids

Jonny & Yusef discuss Yusef's recent drugs test, their opinions on recent drug findings in Powerlifting and sports in general, contaminated supplements and how to reduce your risk as a competitive athlete.

Lessons from the Boris Sheiko seminar

This week on the PropaneFitness podcast, we discuss how to adjust your training as a 'masters athlete', i.e. what happens as you age, and how that affects your training. HOWEVER, there's still some useful tidbits of application here even if you're a spritely young fellow or a wee lass. "Adjusting training/diet for the mature gentleman/lady" Click HERE to listen on Itunes. Remember, if you like (or hate) the podcast, please leave us a review on iTunes, it helps us to keep the podcast going. Timestamps & Shownotes 0:00 - Jonny's 'inner-bro' dilemma 1:15 - 'It's only 300 kilos...' 1:40 - Brett Gibbs dipping people in yoghurt 3:05 - The actual start of the podcast 6:00 - Defining a 'master' 8:00 - Changes to training volume 11:40 - Adapting frequency, recovery capacity 12:40 - Physiological changes as you get older 14:00 - The ADVANTAGES that the older trainee has over a younger one 14:40 - Christoph Wheresyourbiccy being put to shame by an old Chinese woman grooving 200kg 17:20 - Artificial psychological limitations imposed on older trainees 22:30 - How is fat loss affected by age? 27:00 - How much do the physiological changes actually matter? Listen on youtube here: http://youtu.be/im89r1aNR7w If you have any questions for us to answer on the podcast, tag us on twitter at @Propanefitness, write on our facebook wall, or reply to any one of our emails.

This week on the PropaneFitness podcast, we chat with Mike Samuels of HLHL and Steve Hall of ReviveStronger. We discuss: "How to improve diet adherence"   Click HERE to listen on Itunes. Remember, if you like (or hate) the podcast, remember to leave a review and rating, it helps us to keep the podcast going. Timestamps & Shownotes 0.42 - Emergency foam rolling and failing hard drives   1.50 - Yusef's how NOT to introduce a podcast 101   2:30 - Intros, powerlifting and bodybuilding (Private or public thongs) Mike's site http://www.healthylivingheavylifting.com/ Steve's site http://revivestronger.com/   5:50 - How to use meal plans to improve your adherence   8:45 - Place goals at the top of your mind   14:45 - dealing with "the weekend problem"   18:00 - is freedom a good idea, or can it be abused?   20:00 - where meditation and gratitude practices can play a role.   23:00 - why we use I.I.F.Y.L   24:00 - our thoughts on fasting and Martin Berkhan's LeanGains.   Resources discussed in the podcast: Eatthismuch.com  - an easy way to distil macros into a useable meal plan LeanGains - the gold standard when it comes to using intermittent fasting I.I.F.Y.L - our series that helps you manage your diet around your life, not the other way around. Sign up to our daily email list for notifications when every podcast is released, daily tips, exclusive content and deals restricted exclusively for subscribers.   Watch the episode on YouTube: https://www.youtube.com/watch?v=ZI82xEpoDw8  

This week on the PropaneFitness podcast, we address a listener's question: "How do I drop stubborn body-fat?"   Jonny, Yusef and Yusef's green trousers address the topic and more in this video AND audio experience. Click HERE to listen on Itunes. Remember, if you like (or hate) the podcast, remember to leave a review and rating, it helps us to keep the podcast going. Timestamps & Shownotes 0:27 - next level podcasting and multi-dimensional Propane Link to buy a t-shirt -> HERE Get on our email list -> HERE 2:45 - Jonny's experience with stubborn body-fat 4:46 - HOT-ROX and Yohimbine 5:41 - The science behind stubborn fat (where Yusef mistakes a cell for a receptor. Schoolbody error) 7:13 - Baysian Bodybuiling and Biosignature  7:45 - when is stubborn fat usually a problem 9:10 - why Jonny hates Yusef 11:00 - is there a magic solution? 12:30 - what 95% of people need to do 13:46 - when COULD hormones play a part? 15:00 - Why the fat is not our problem Sign up to our daily email list for notifications when every podcast is released, daily tips, exclusive content and deals restricted exclusively for subscribers. https://www.youtube.com/watch?v=kfrt84Er7WU

Flexibility for lifters - how to become the slinkiest sloth in the gym

This week on the PropanePodcast we interviewed Paul Mort, who gave us a figurative clip around the ear. Don't miss this one - we discuss: - Our capacity to lie to ourselves - Why it gets in the way of achieving your goals - A daily practice to fix the problem https://www.youtube.com/watch?v=5vQgUzDD2wQ&feature=youtu.be   Part 2: [sociallocker]https://youtu.be/97WloPmueok[/sociallocker]

Jonny and Yusef discuss how to solve the issue of being stuck with a Skinny-fat physique, how they think is natural in the fitness industry and how to tell for yourself.

Jonny provides some advice on how to deal with the psychological and practical aspects of injury.

Brain and gut inflammation, neurotoxic diet coke, cortisol-elevating protein, xylitol, mycotoxins in coffee and other rubbish. Here’s why these things are a rabbit hole of hypochondria and should be fastidiously ignored

Why we advocate simplicity in the Protocol

If you haven’t already subscribed, get on the Propane Podcast on iTunes. There’s interviews with Layne Norton, Eric Helms, Alberto Nunez, Spencer Nadolsky, and a lot more. Recent episodes How to improve your sleep and unlock all kinds of gains: - Do sleep supplements work? Are they safe? - Unloading your mind before bed - 13 scoops of unflavoured whey per day and 15 egg omelette - How to wake up feeling fresh every day - How much sleep do you need https://www.youtube.com/watch?v=LPF9Fc48E_g   Interview with ART specialist Tom Feeney: - What does the evidence actually say about foam rolling? - What is ART? - Is posture important for injury prevention? - How can you prevent injury as a lifter? - How long do you need to spend on prehab to avoid injury? Trust no one: Those who shout loudest in fitness and everywhere else: how to see through the bullshit with online fitness gurus. When an online nutritionist starts spouting diagnoses on your adrenomedullary function and claiming to have an ‘anti-cancer diet’, you should be asking some questions. "An expert doesn’t so much argue the various sides of an issue as plant his flag firmly on one side. That’s because an expert whose argument reeks of restraint or nuance often doesn’t get much attention. An expert must be bold if he hopes to alchemize his homespun theory into conventional wisdom. His best chance of doing so is to engage the public’s emotions, for emotion is the enemy of rational argument. And as emotions go, one of them — fear — is more potent than the rest.” - Levitt & Dubner Bench press, and breaking through plateaus Should you arch on the bench press? How do you overcome a training plateau? Should you do maintenance phases in your diet? https://www.youtube.com/watch?v=X-lrpTk2FdU   Training vlogs: Dealing with setbacks has been the running theme for both of us in the last few months, a couple of perspectives:

What is ART, who is it good for and how you can stay injury free

Contents Overview Theory: Hunger mechanisms Application: Recommendations Reading time: 23 min. (Audio version here) 1. Hunger Managing hunger is the key to a successful diet and becoming incredibly lean. Let me repeat that. THE KEY.         Appetite control is not a sexy topic, and often overlooked. At its core, it is the only thing standing between you and your nutritional targets. Getting a handle on hunger will close the gap between your target intake and your actual intake - evermore necessary in today's obesogenic environment.  Walk into any newsagent, and you will notice that they have handpicked the cheapest, most calorie dense and hyperpalatable foods, all displayed in nice colourful packaging. How kind of them.         The obesity crisis is a complex function of environmental, genetic, socioeconomic and psychological predispositions - all of which ultimately disrupt satiety cues - causing individuals to eat a calorie excess. Hunger is an unconscious drive. Willpower and gritting your teeth can only take you so far. We aren’t samurais. Otherwise telling people to ’eat less, move more’ would have solved the obesity crisis years ago. Instead, our appetite buttons are being pushed, shifting the balance towards overeating and weight gain. Forced underfeeding causes a cascade of physiological responses, such as depressed basal metabolic rate (BMR), increased appetite, and reduced non exercise activity thermogenesis (NEAT), causing a return to the original, if not a higher, bodyweight. In the US, 40% of Americans are dieting at any given time, yet 68.8% are overweight or obese. Food producers have worked hard to short-circuit our satiety mechanisms to keep us fat and hungry: "100 years ago the average person needed to exert an incredible amount of effort to reach 300 lbs, but now that food science and the drug industry have mastered the correct signaling process for unlimited fat mass, we longer need to pay a nickel to see the fat man or woman at the carnival. Sit in front of Walmart and watch as 300-plus pounders stream by in herds.” - Kiefer We already have the odds stacked against us. Factor in that if you’re reading this, you’re looking to get silly-lean, where the hunger demons really start to creep out. We need a little more than the typical weightwatchers ‘eat from a smaller plate’ advice. This article is the ultimate guide to stacking the odds back in your favour, quashing hunger and drifting into single digit bodyfat. 2. Mechanisms As much as the fitness industry loves to polarise and offer a binary cause for everything (e.g. 'carbs are the devil', 'insulin causes fat gain', etc. etc.), appetite control is unfortunately pretty complex. There are a number of overlapping mechanisms, which influence hunger and satiety. I have categorised these as follows: - Mechanical factors - Hormonal factors - Food choices and quirks - Behavioural factors 2.1 Mechanical factors 2.1.1 Volume: Gastric mechanoreceptors (stretch receptors) respond hormonally to the physical volume of food in your gut by inducing sharper ghrelin suppression, increased rate of fat metabolism, and making you subjectively feel fuller for longer. Higher volume food substitutions are confirmed to aid long-term weight loss in subjects. 'Ingested food evokes satiety in the GI tract primarily by two effects, i.e. by mechanical stimulation and by the release of peptides through the chemical effects of food (Cummings and Overduin 2007). However, pure mechanical stimulation, such as gastric distention, is insufficient to terminate ingestion, but contributes to satiety when acting in concert with pregastric and postgastric stimuli (Ritter 2004) ... many of the intestinal peptides also inhibit gastric emptying, thus enhancing gastric mechanoreceptor stimulation, too." They also take up room in your stomach, stimulating mechanoreceptors. 2.1.2 Sensory Food volume is closely related to sensory cues for the calorie density of food,

How to see through fitness bullshit and get to the truth. Covering: – Signs of a charlatan – Examples – How to sift through the nonsense yourself  

Alberto Nunez & Eric Helms discuss training for powerlifting vs bodybuilding, mobility, managing hunger during a diet, and much more

Do not miss this one. New York Times Bestselling author of 'Flinch' discusses why we shy away from discomfort, and how it makes us stagnate in all aspects of life. Life changing.

Short addendum, off the record with Kiefer

Interview with Kiefer, pioneer of Carb Backloading and Carb Nite

Jonny and Yusef discuss the perils of chasing leanness for its own sake, why strength goals may be easier to cope with psychologically and how to set better goals.

PropaneFitness Podcast Episode 15

PropaneFitness Podcast Episode 14

PropaneFitness Podcast Episode 11

PropaneFitness Podcast Episode 10

Academic, natural bodybuilder, coach. Discussing clean vs dirty food, RPE training, role of hormones in diet.

PropaneFitness Podcast Episode 9

The Prodcast: How to get the most done while working or studying, efficiently fitting training around a 9-5 schedule

Embrace the cauliflower, gluten, paleo, test boosters Discussing satiety, dietary allergens, herbal testosterone boosters and more

Another instalment of the PropanePodcast. Enjoy, and send any questions across to our Facebook page if you'd like them answered in our next episode.   httpvh://www.youtube.com/watch?v=mx7qtWubOB8&feature=youtu.be

In this Episode we answer a reader's questions from Twitter. - Why do people get fat while using Carb-Backloading? - How do different types of cardio affect Carb-Backloading? If you have any questions or topics you want to hear us address in future episodes you can contact us through email, Facebook, or twitter.

In Episode 3 of the PropanePodcast we interview Layne Norton, Phd, discussing myoreps, backloading, motivation, daily undulating periodisation – (Daily maxes & Broz style training). If you missed our Episode 2 interview with Eric Helms, catch it here!  

This week we interviewed Eric Helms from 3dmusclejourney.com, providing some very measured and rational insights on diet & training. If you're familiar with Matt Ogus, he is one of Eric's clients. If you missed Propane Podcast Episode 1,  here it is. - Who is Eric? Strength & Conditioning coach, researcher, bodybuilder, weightlifter and powerlifter. All the lifting.   Eric says he's recently taken up olympic weightlifting... - Approach to nutrition: Outcome based approach – calibration period with clients rather than relying a calculator for maintenance, to account for individual differences. - IIFYM, Clean vs Dirty: Does clean eating make a difference?  'I don't like to call it that, as it tends to just generate two camps strawmanning the hell out of each other. This is exemplified by a meme of a guy holding a poptart saying 'u mad bro' compared to only eating the ‘6 bodybuilding approved foods’.  'With regard to clean/dirty, I don’t give much credence to these terms. The truth is there is nothing inherently unhealthy about dirty foods, it’s rather that if they dominate your diet, you generate deficiencies as a result. The paleo community has attempted to convince us that we need to avoid entire food groups in order to be like the paleolithic man. In actuality we don’t really know how the paleolithic man ate, and there is nothing to suggest what they were doing was optimal.' 'I tell my clients that their diets should be inclusive rather than exclusive, meaning that provided you hit your macros, get sufficient fruits, vegetables and fibre, and you have some macros left over, then sure, have your snickers bar. In fact I’d hedge a guess to say that results on the diet will be better this way, as you’re less likely to fall off the wagon.' Role of hormones in diet: 'Hormones are the result of diet rather than the cause. A lot of ‘broscience’ I see is actually sound science, but taken out of context. Yes, it is true that insulin causes fat storage, but that has no bearing on your results if you’re eating a deficit. We need to stop worrying about where our insulin is at 6pm, and be more concerned with our weekly average calories.' 'If you think of insulin as a warehouse worker, if there are no boxes to stack, it doesn’t matter that he’s standing there, there are no boxes to stack!' Yusef: I sometimes see this as a justification for poor behaviour, taking a single mechanism out of context – e.g. ‘I think I’ve sufficiently translocated GLUT4 tonight so I can eat this tub of ice cream and pizza, putting me well over my calorie allowance for the day. Dietary Allergens: Gluten/dairy 'Food intolerances – simple answer, remove it and try reintroducing. The main mistake is people removing several allergens at once, then you don’t know what the dependent variable is.' RPE-based training (Rate of perceived effort). Various methods outlined, field research pointing towards this definitely being superior to regular linear periodisation. Examples include Borge Fagerli's Myoreps, Mike Tuscherer's Reactive Training Systems. Eric Helms: INBA Team Nevada - 1st Open Men's Tall Class, 1st Men's Open Overall, PNBA Pro Card Winner What do you strive for in life: 'To make a positive difference. Flame wars of people on opposite ends of the spectrum are often in pursuit of the same goals.'

Q&A: Fasting, effective goal-setting, why you shouldn’t bulk/cut

https://youtu.be/WTQK-U9HleU DOMS (Delayed Onset Muscle Soreness) is part of the training package: sometimes you can feel like you’ve been hit by a car the morning after leg day. Soreness is neither a good or bad thing: if you’re not sore after training it doesn’t mean you didn’t work hard enough. If you’ve been studying, but haven’t got a headache yet, it doesn’t mean you’re not studying well enough. 'Hmm, no headache. Mustn't have studied hard enough yet.' The mechanism of DOMS is multifactorial: associated with increased serum creatine kinase activity, acute inflammation and cellular calcium efflux, outlined here by Brad Schoenfeld: "Forces associated with muscular contractions, particularly eccentric actions, cause the formation of small micro-tears in both the contractile elements and surface membrane (sarcolemma) of working muscle fibers. These micro-tears allow calcium to escape from the muscles, disrupting their intracellular balance and causing further injury to the fibers. Various proteins then interact with the free nerve endings surrounding the damaged fibers, resulting in localized pain and stiffness. Symptoms can be exacerbated by swelling within muscle fibers, which exerts pressure on sensory receptors (nociceptors) and thereby increases the sensation of pain (6)."It is suggested that there could be a metabolic, neural and even renal component to DOMS. Anyway…it hurts. We all want a remedy for sore thighs after squats.. So here are the 10 best hacks to recover from DOMS, with a healthy serving of myth debunking: Want us to calculate your calorie & macro targets? Enter your details below and we'll send them over now... Enter Your Goal* Fat Loss Muscle Gain Bodyweight (lbs)* jQuery(function() { var $slider = jQuery( '.moon-gforms-slider' ); var $sliderInput = $slider.next('input'); $slider.slider({ min: 57, max: 500, value: 221, slide: function( event, ui ) { $sliderInput.val( ui.value ); $sliderInput.trigger('change'); }, create: function( event, ui ) { $sliderInput.val( 221 ); } }); }); Select Your Gender* Male Female Name* First Last Email* * I understand that I will receive further communications from PropaneFitness related to the calculator and can unsubscribe at any time. Full details here http://propanefitness.com/privacy-policy/ Δdocument.getElementById( "ak_js_10" ).setAttribute( "value", ( new Date() ).getTime() ); gform.initializeOnLoaded( function() {gformInitSpinner( 2, 'https://propanefitness.com/wp-content/themes/twentytwenty/moon-digital/assets/dist/images/ajax-loader.gif', true );jQuery('#gform_ajax_frame_2').on('load',function(){var contents = jQuery(this).contents().find('*').html();var is_postback = contents.indexOf('GF_AJAX_POSTBACK') >= 0;if(!is_postback){return;}var form_content = jQuery(this).contents().find('#gform_wrapper_2');var is_confirmation = jQuery(this).contents().find('#gform_confirmation_wrapper_2').