It doesn’t. Flights, long dinners, hotel breakfast buffets, jet lag, two weeks in Hawaii, a trip to England where the scones are genuinely exceptional — and somewhere in all of that, you’re supposed to stay fit while traveling.

Diana had this problem for years. She’d start strong, something would come up, and the whole thing would fall apart. She’d tell herself she’d restart when things settled down. Things never settled down.

Then she built a system that didn’t care where she was.

Who Is Diana?

Diana is 62, a part-time consultant in accounting and finance who works from home. She and her husband love to travel and food is part of the experience for her. She looks forward to trying local spots, finding hidden gems, eating things you can only get in that place.

Before working with Born Fitness, she’d watched her parents struggle with the physical limitations that come with aging. She was starting to see the same patterns in her own generation. She didn’t want that future. She wanted to feel good, stay strong, keep doing the things she loved — for as long as possible.

When she came in, she had a straightforward goal: lose around 20 pounds and build habits that would actually last. What she got was something bigger than that.

The Real Goal Behind the Number

At her intake, Diana described her ideal outcome like this: 

“I would be more confident and eager to do new things. I would be more carefree and less worried about minor items. I would worry less about what other people think of me.”

The weight was the surface goal. Underneath it was something most of our clients share: they want to stop carrying the mental weight of feeling like they’re always behind and always starting over. 

She also came in with a healthy amount of self-awareness. Her biggest anticipated challenges? Losing motivation over time, giving in to instant gratification, and — this one matters — all-or-nothing thinking. Her words: “If I can’t do everything I should do today, why do anything at all.”

That awareness turned out to be a huge advantage.

Real Life Kept Happening (On Purpose)

Our nutrition approach was simple: ~1,700 calories a day, at least 100 grams of protein, flexible on carbs and fats. The goal was something Diana could run in the background of her actual life.

Within a few weeks, she was already adapting. She found shake recipes she liked. She figured out how to hit her protein target without obsessing over every gram. Within a month, she was writing things like this:

“So far, it’s so much easier than balancing macros or figuring out how to spend ‘points.’ The simplicity of the plan is working for me.”

Then the trips started.

First up: a group trip in late March, about six weeks in. She packed fruit and high-protein snacks. She focused on eggs, yogurt, and turkey at breakfast. The breakfast buffet had churros. She passed on them.

Why? Because she’d already decided that the churros weren’t worth it — not when there might be something better later.

The ‘Worth It’ Rule

When her coach asked how this trip had felt different from previous travel, Diana gave one of the clearest descriptions of a real mindset shift we’ve heard:

“I gave myself permission to try a special bakery or restaurant, but the tradeoff was that I held back on ‘not so special’ things like churros on the breakfast buffet to leave space for something special later. I think previously I would have eaten everything that looks good without thinking.”

That’s a complete framework in four sentences. Enjoy what’s genuinely special to a place or experience. Pass on what isn’t. Leave space for the good stuff. Stop eating on autopilot.

She kept refining it. By the time she got to Hawaii seven months later, she had it dialed in:

“I plan to reasonably enjoy the foods and drinks that are ‘special’ to the area — like a sunset mai tai, or a local restaurant. I just need to not get into stuff like bags of chips or muffins that aren’t ‘special.'”

And when she got back from Hawaii, something unexpected happened. After two weeks of eating more freely — mindfully, but more freely — she came home and found herself craving her usual foods. The healthy defaults had become the thing she actually wanted.

England came next. The scones with cream were, by her own admission, enjoyed three times. The crisps were not. As she put it: 

“I seem to be doing well with judging when eating something is ‘worth it.’ I love scones with cream, and I’ll admit I enjoyed that 3 times in England. But I was mostly able to pass on temptations that weren’t really ‘worth it’ like chips (I mean crisps!).”

The Numbers

Over 13 months, Diana went from 182 pounds to 142.3 pounds. Nearly 40 pounds, well past the 20-pound goal she came in with. We never had to adjust her calorie target once. While that won’t be the case for everyone, it shows the power of not changing things until you have to. 

The other number worth mentioning: when she started, she could do a pushup only from a high incline on a kitchen counter. She can now do a full unassisted pushup on the ground. At 62.

Diana’s workout plan is its own story, but the short version: we built travel workouts around whatever equipment she had available. Some trips, the focus was simply consistent movement — walking, staying active.  

But here’s what Diana said at the eight-month mark, and it’s the result that matters most:

“After 8 months, I feel like this is a lifestyle I can follow — which is what I was hoping for.”

How to Stay Fit While Traveling: What This Means for You

Diana’s story isn’t about perfect discipline or a special gift for consistency. It’s about three things that anyone can apply.

The first is that simplicity is the whole game. A plan you can actually run — without counting every gram, without a spreadsheet, without pausing your life — beats the perfect plan you can’t sustain. 

The second is that all-or-nothing thinking is the enemy. Instead of fighting it with willpower, she replaced it with a decision-making framework: is this worth it? That question short-circuits the all-or-nothing spiral before it starts. 

The third is that the goal underneath the goal is the one that actually keeps you going. Diana came in wanting to lose 20 pounds. She stayed because she was building something bigger: the confidence that she could handle anything life threw at her. 

Diana didn’t wait for things to slow down. She didn’t pause her life to get healthy. She built a system that worked inside her actual life — with the travel, the food she loves, the places she wants to go.

That’s what we help with at Born Fitness Coaching. Not a program you follow until life gets busy, but a system that holds up when it does.

If that’s what you’re looking for, apply for coaching here. 

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post appeared first on Born Fitness.

But it wasn’t magic.

Sometimes it takes seeing yourself through a different lens to spark real change. 

For Matt, that moment came during a Bali vacation in May. Looking at his photos, he knew something had to shift. With his 40th birthday on the horizon, he set an ambitious goal: to get into the best shape of his life.

“I’ve always been the guy who was in the gym,” Matt reflects. “Lifting with no real purpose and doing cardio—I called that a day.” But those vacation photos revealed a truth he couldn’t ignore. Despite his consistent gym presence, the results weren’t matching his efforts.

What Sparked Matt’s Sustainable Fat Loss Journey

Matt’s fitness journey began long before his Bali revelation. 

At his heaviest in high school, he weighed nearly 300 pounds. By age 25, he’d lost 110 pounds and maintained a weight between 180-190 pounds. He even reached 168 pounds at one point, but as he describes it, he was “skinny fat”—the scale showed progress, but the mirror told a different story.

And despite his regular gym attendance, Matt’s workouts lacked structure. “I was your typical gym bro. Do Bis, Chest and Traps, and you’re good was my mindset.” 

The frustration with plateaued progress set the stage for a change in approach—one that would finally align his efforts with his goals. 

After interviewing several coaches, he found Born Fitness offered something different—a genuine investment in his success rather than treating him as just another client.

“I essentially did a Carrie Underwood and said, ‘Take the wheel!'” Matt recalls. 

How Coaching Helped Matt Break Through His Fat Loss Plateau

One of the first things Matt committed to was tracking his food intake using MyFitnessPal. 

We didn’t take a restrictive approach or eliminate entire food groups. Instead, the focus was on consistently hitting calorie and protein targets each day. That’s it. While you’ll likely need to adjust your calorie goals throughout the fat loss process, this simple approach helps you avoid overwhelm. 

And rather than aiming for perfection, we emphasized awareness. For Matt, that meant getting a better sense of portion sizes and being more intentional with meals.

What about his workouts? 

Matt came in with a classic “gym bro” approach—chest day, arm day, repeat. What he didn’t have was a structured, progressive plan.

We changed that.

Each 4-6 weeks, Matt followed a fresh training phase. Every plan was customized, but the consistent themes were:

• Full-body or upper lower split sessions 3–4x per week to train more muscle more often

• Progressive overload (increase weight, reps, or control over time)

• Conditioning finishers (sleds, circuits, intervals) to boost calorie burn without adding hours of cardio

This combination gave Matt the right amount of challenge without overtraining. He wasn’t left guessing what to do—and that structure freed him to focus on execution.

The result: For the first time, nutrition and training worked together, instead of against him. And that alignment unlocked progress he hadn’t seen in years.

As of June 2025, Matt’s results speak for themselves. 

His weight dropped from 192.1 pounds to 160.6 pounds. His waist measurement decreased from 100.3 cm to 79.4 cm. That’s more than 30 pounds of fat loss and a full wardrobe transformation.

His strength skyrocketed—going from zero to three unassisted pull-ups and increasing his incline bench weights by over 60%. 

But the numbers only tell part of Matt’s story. 

For the first time, he’s shopping in the small size section—a milestone he never imagined possible. “I don’t say small in a way that means that I lost muscle. My strength has never been higher, but now clothes are fitting in ways that I never dreamed of.”

From Quick Fixes to Lasting Results

His relationship with food transformed too. 

Instead of restrictive dieting, he learned to make smarter choices while still enjoying his favorites. “She doesn’t tell me to stop having Taco Bell,” Matt says about Coach Natalie, “but she would tell me ‘How can I make this healthier but still enjoy this?'” 

This balanced approach has made his new lifestyle sustainable and enjoyable rather than feeling like a temporary fix.

On his 40th birthday, Matt sent this message:

Matt’s transformation didn’t happen overnight—but it happened because he stopped winging it and found a plan that worked for him.

If you’re stuck trying to do this on your own and want the kind of structure and support Matt found, our coaching might be a fit for you.

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post From Vacation Wake-Up to Sustainable Fat Loss: Matt’s 30‑Pound Transformation appeared first on Born Fitness.

Janet lost ~19 pounds from August to January — without starving herself, obsessing over macros, or cutting out all the foods she loves.

What finally clicked for her might change how you approach fat loss too.

Janet’s Before: The All-or-Nothing Trap

The first rule of fat loss is you need to be in a caloric deficit. In non-science speak, you need to eat less than what you burn daily. 

But, right here is where we try to break from what you’ve been told. 

Like many people, Janet believed fat loss meant eating as little as possible — and that belief kept backfiring. She spent years trapped in the restrict-then-rebound cycle. She’d lose some weight, then gain it back the moment stress spiked or her willpower faded.

A caloric deficit doesn’t mean you have to starve or restrict all of your favorite foods. That is just the ticking time bomb of fat loss. The moment you make that decision, it’s inevitable that the plan will explode in your face. 

The Shift: A New Way to Look at Fat Loss

“We should be able to eat as much as we can and still lose weight.”

That one sentence flipped the script for Janet. Instead of asking “How little can I eat?” she started asking, “How much can I eat — while still making progress?”

That’s the hack. It might not seem like much, but it’s the “A-ha!” moment that changes things for most of our coaching clients. Then we help build habits, schedules, and foods you can enjoy around that life-changing fat loss approach. 

You see, much of dieting success comes down to how well you can figure out when you need to eat more and when you need to eat less. This is how you create a sustainable calorie deficit. 

While you can count macros to make this happen, to make this stick long term you’ll also need to shift your fat loss mindset, learn to tap into your hunger cues, and understand how to eat in a way that both helps you lose weight and feels sustainable.

From Starving to Sustainable: What Janet’s Fat Loss Plan Looked Like

Janet’s transformation didn’t require extreme dieting, hours of cardio, or giving up the foods she loved. Instead, it looked like this:

• Including favorite foods intentionally – Pizza night with the family wasn’t banned. She learned how to enjoy indulgences without guilt or spiraling. 
• Walking most days – Nothing fancy. Just consistent daily movement that helped support recovery, stress, and calorie burn. 
• Strength trained 3 times per week – Circuit based workouts that increased calorie burn by decreasing rest periods and increasing volume. Later on, Janet progressed to a strength-building focus.  
• Adjusted her intake based on life – When she was hungrier or more active, she ate more. On quieter days, she pulled back. No rigid rules, just awareness and flexibility. 

The result? A plan that matched her lifestyle, not one that required a complete overhaul.

Why Sustainable Fat Loss Worked for Janet

There was no “perfect” diet or magical workout.

What changed was Janet’s mindset around fat loss.

She shifted from trying to follow someone else’s strict plan… to learning how to build a structure that actually fit her reality. One she could repeat even when life got messy.

That’s the real “hack.” It’s not about doing more — it’s about doing what matters most consistently.

In Janet’s words: 

“Other programs want to tout the whole, ‘It’s a lifestyle change,’ when I think this is the only one I’ve done that actually is. And that’s why I feel the way I do like I’m not really on a program because everything I’m doing now is how I normally live. Part of me does wonder how this all happened because, dare I say, it’s been pretty easy.”

​​Key Takeaways for You

If you’re stuck in the same restrict-rebound cycle Janet was in, start here:

• Flip your mindset from “how little can I eat?” to “how much can I eat and still make progress?”
• Don’t cut everything you love. Sustainable fat loss includes satisfaction, not just sacrifice.
• Focus on patterns, not perfection. Janet wasn’t perfect — she was consistent.
• Build around your real life. Stress, busy weeks, travel — they’ll happen. Your plan should flex with you.

Want results that actually stick — like Janet’s?

Our 2:1 coaching isn’t about rules or restrictions. It’s about building something that works for your life. If you’re tired of starting over, let’s build your last fat loss plan together. Learn more about our 1:1 coaching here. 

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post What Sustainable Fat Loss Really Looks Like (Janet’s 19-Pound Shift) appeared first on Born Fitness.

In reality, family or work commitments (or both) could mean it’s not the right fit for your life.

Take our client, Joshua. Burning the candle on both ends, he was exhausted during the work week and struggling to find time to workout. 

“The problem I’m having is working out during the work week. It’s either before or after work. It’s tough to solve. I’m tired on both ends of the work shift. I have a far drive to the office as well. Any pointers or thoughts on how to just become a consistent morning or evening workout person?”

— Joshua, coaching client

Instead of suggesting tips and tactics to become a more consistent morning workout person, we needed to ask a different question. 

Why not try a weekend-only workout plan?  

Can You Get Fit in 2 Days?

A recent study (link) found that people who exercised only on Saturdays and Sundays “had a lowered risk of mortality that was on par with those who worked out throughout the week” if total activity levels are similar.

In other words, think of your weekly activity levels like calories. As long as you’re hitting your weekly goal, you can probably spread them out however you’d like.

Performing two hard sessions over the weekend (and then plugging 1-2 light sessions during the week — if and when you have time) allows you to hit your training sessions when you have the most time and the most energy.

This approach can keep you healthy – and lower your risk of early death. 

The Weekend-Only Workout Template

I often use this template for our clients who travel for business, but it works just as well when your week is jam-packed. 

Here’s an example of how it would look: 

Monday: Off
Tuesday: Quick workout
Wednesday: Off
Thursday: Quick workout
Friday: Off
Saturday: Big workout
Sunday: Big workout

During the week, use workout snacks — quick 10-15 minute sessions — to move your body and stack small wins.

The key is to keep them low activation energy: easy to start, minimal equipment, and simple to finish. Think of them like the example below — a real workout pulled straight from Joshua’s plan.

Then, do an Upper/Lower split on the weekend and get after it with more exercises and sets.

Need an example? Here’s a simple Upper/Lower split you can try this weekend. Just grab a pair of dumbbells and get after it.

Saturday: Upper Body Focus

A1. Incline Barbell Bench Press — 3 sets of 5-7 reps
B1. 1-Arm Dumbbell Row — 3 sets of 10-12 reps per side
C1. Alternating Dumbbell Overhead Press — 3 sets of 6-8 reps per side
C2. Neutral Grip Lat Pulldown — 3 sets of 10/8/6 reps
D1. Incline Bench Bicep Curls — 2 sets of 8-10 reps
D2. Cable Tricep Overhead Extensions — 2 sets of 12-15 reps

Rest 1-3 minutes between sets. 

Sunday: Lower Body Focus

A1. Barbell Back Squat — 3 sets of 10 reps (increase intensity each set, ending with a RPE 9 third set)
B2. Dumbbell Romanian Deadlift — 3 sets of 8-10 reps
C1. Front Foot Elevated Split Squat — 3 sets of 8-10 reps
C2. Ab Wheel Rollout  — 3 sets of 6 reps
D1. Kettlebell Swings — 3 sets of 15 swings
D2. Suitcase Carry  — 2 sets of ~40 meters ea hand

Rest 1-3 minutes between sets.

This weekend-only training plan was the perfect fit for Joshua:

“I love the “snack” workouts during the week. Quick, short movements. Love it. Just enough to say you did something.”

— Joshua, coaching client

What about cardio? 

Feel free to plug in a shorter, more intense cardio session during the week (instead of a quick strength workout), and then add longer cardio on the weekend if you have time.

Another strategy I recommend: use weekdays to rack up steps.

Whether it’s walking the dog after work or an evening stroll with your spouse, we know walking is powerful for your health — and it usually takes less mental effort (aka activation energy) than a full workout.

Ready to Build Your Weekend Warrior Plan?

If you’ve been struggling to stay consistent during the week, you’re not failing — you might just need a plan that fits your life right now.

Starting with two solid workouts on the weekend can be the simple shift that makes everything else feel easier.

And if you want help building a plan around your schedule (instead of squeezing into someone else’s), that’s exactly what we do with our coaching clients. Learn more about coaching here.

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post Too Busy to Work Out? Try This Weekend-Only Workout Plan. appeared first on Born Fitness.

When I first started coaching, I thought barbell squats and deadlifts were non-negotiable. I plugged them in almost every client’s workout.

But in over 17 years of coaching I’ve learned that while they’re incredible lifts, they’re not required to get strong, build muscle, or drop body fat—especially if you’re over 40.

I didn’t remove them from the toolbox. Not every client responds poorly and some goals require training in these lifts.

But, more often than not, I choose different exercises. 

Before we go on, don’t mistake avoiding heavy barbell squats for not knowing how to squat correctly. 

The ability to do a deep bodyweight squat and hip hinge (the base pattern of a deadlift) is vital for a lifetime of pain-free movement. You should train and maintain those patterns throughout your lifetime. 

But you don’t need a barbell to teach your body these patterns—or to build strength once you’re confident.  

What Makes an Exercise the “Right Fit”?

So, what makes an exercise a good fit for you? There are a few rules to check off.

First: the movement should be pain-free under load.

This isn’t the marines. “No pain, no gain” doesn’t help you build more muscle or get stronger — it just leads to injury and months of missed workouts.

Second: you should feel the target muscles working during the exercise.

While research debates how much the “mind-muscle connection” matters, it’s still a useful filter: how an exercise feels can help you pick the right ones for your body.

For example, if you’re doing a squat variation, you want to feel it in your quads, hamstrings, and glutes. If you mostly feel it in your lower back — and you’re sure your technique is solid — it’s probably not the best fit for you.

In short, a good exercise fit:

• Is pain-free under load
• Lets you feel the right muscles working
• Builds strength without beating up your body

Use these rules as a guide, and you’ll find movements that not only fit better — they’ll get you stronger, faster, and help you train for a lifetime.

With that in mind, here are some of my go-to replacements for barbell squats and deadlifts.

If you’re dealing with nagging aches, limited mobility, or just want lower-stress training options, these 10 alternatives (plus a few bonus moves) are for you. You’ll still build serious strength — without beating up your joints

10 Alternatives to Squats and Deadlifts That Build Strength Without Pain

Alternatives to the Barbell Back Squat

Low Box Step-Ups – Don’t sleep on this deceptively simple move. A low box allows you to load up the weight. Plus, if your hips are tight a low box step up keeps you within a range of motion your hips can handle (and that protects your lower back). 

Dumbbell Box Squat  – This move will work the legs and help you work on a deeper squat by improving your hip mobility. If your hips are stiff, try spinning your toes out a little bit. 

Once the Dumbbell Box Squat feels good – and you’ve added some load – try Heel Elevated Goblet Squats.  

Wall Hack Squats – Training at home? This exercise will smoke your quads (the front of your legs) while sparing your back. 

Front-Foot Elevated Split Squats – Start here when split squatting. Elevating your front foot unloads the front leg and makes it easier to learn the movement. 

Then, makes things more spicy with everyone’s favorite move to hate, the Rear-Foot Elevated Split Squat. 

Sled Pushing or Pulling – Push or pull it, both are joint-friendly ways to build serious lower body strength. My go-to training tool for clients over 40. 

Alternatives to Barbell Deadlifts

Box Split RDLs – Even if traditional RDLs feel great, a Kickstand RDL (or b-stance RDL) is a great way to boost hip mobility, develop single leg stability, and pump up the glutes. 

Supported Single-Leg Deadlifts – Single-leg Deadlifts are a fantastic move for your hamstrings and glutes. But the limiting factor often isn’t your strength, it’s your balance. Use a support to shift the focus to challenging loads and quality movement. 

Tall Kneeling Good Morning – While a Barbell Good Morning might not feel great on your lower back, Tall Kneeling Good Mornings helps you train the lower back and hamstring with far less shear stress on the lower back. 

Hamstring Curls (Machine, Swiss Ball, TRX, Sliders) – Easy on the knees and functional, you should get a steady diet of hamstring curls in your workout. Oh, and this is where machines shine. 

Kettlebell Swings – If you haven’t learned how to do a proper swing, they could potentially tweak your back. But, that’s like saying picking up a laundry basket is bad for your back (it’s not). Do it the wrong way, and anything can happen.

With kettlebell swings, the key is the path of the kettlebell. If you’re letting the bell drift down towards the ground (and not swinging it under your butt), you’ll put more stress on your lower back. 

And don’t limit yourself to square stance, or bilateral, swings. Try mixing up your stances to unlock more mobility and athleticism. 

Training should build you up, not beat you down.

Heavy squats and deadlifts are powerful tools — but they’re not the only ones. If your goal is to get leaner, stronger, and stay active for decades to come, mastering better versions of squats and hinges for your body is what really matters. 

If you want expert help building a strength plan that fits your body — pain-free and customized to your goals — learn more about Born Fitness online coaching.

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post 10 Best Alternatives to Squats and Deadlifts (That Won’t Beat Up Your Joints) appeared first on Born Fitness.

Three workouts per week.
A moderate calorie deficit. 
No complicated macros—just protein and total calories. 

Anthony was skeptical. His past weight-loss attempts followed the same frustrating pattern that probably looks familiar if you’re a man looking for fat loss over 50 :

1. Drastically cut calories

2. See quick results

3. Hit a plateau and stall

4. Get frustrated and give up

5. Regain the weight (plus more)

6. Try another extreme diet

This is the cycle that traps so many people. It’s not that crash dieting doesn’t work—it does, but only for a short period of time. Eventually, the extreme restriction leads to burnout, stalled progress, and ultimately, weight regain.

If that sounds familiar, you’re not alone. Many men over 50 get stuck in this cycle. The problem isn’t that they’re not trying—it’s that the approach itself is flawed.

Why Crash Dieting Fails (Especially Over 50)

Extreme calorie cuts can deliver short-term results, but they come at a cost:

• Muscle loss – The more muscle you lose, the slower your metabolism becomes.

• Increased hunger – Your body fights back, making it harder to stick to the plan.

• Low energy and poor recovery – You feel drained, making workouts (and daily life) miserable.

• Metabolic slowdown – Over time, your body adapts, making it even harder to lose weight.

That’s why Anthony needed a new strategy—one built for sustainability.

How Anthony Finally Lost Weight (And Kept It Off)

Instead of another crash diet, Anthony followed a sustainable fat-loss strategy designed for long-term success.

1. Strength Training: 3 Full-Body Workouts Per Week

Forget the idea that you need to train 5 or 6 days a week to see results. The real question is: Is your plan a good fit for you?

I’ve seen plenty of people burn out trying to train every day. Meanwhile, others achieve incredible transformations with just 3-4 workouts per week. It’s not about more—it’s about consistency and intensity.

The goal isn’t just to show up at the gym—it’s to crush your workouts without draining the rest of your day. You need the energy to push hard, recover well, and come back ready to do it again.

A solid program balances three key factors:
Consistency – If you don’t believe you can stick with it for a year, it’s probably not the right plan.
Intensity – Not every session is a PR, but a mix of steady workouts (5-6/10 intensity) and strong efforts (9-10/10) gets results.
Confidence – You should feel in control of your training, not overwhelmed by it.

2. A Moderate Calorie Deficit (No Starving)

The foundation of fat loss is burning more calories than you consume—but that doesn’t mean extreme restriction.

Anthony’s approach focused on:

• A realistic calorie deficit – 250-500 calories per day, not drastic cuts.

• More movement – Prioritizing daily steps instead of endless cardio.

• Eating enough to fuel workouts – So he could build muscle, not lose it.

The result? Avoiding burnout from excessive dieting or training. A moderate deficit allows progress without extreme hunger or exhaustion.

3. Protein + Total Calories (Without Overcomplicating Macros)

You don’t need to meticulously track every macro for fat loss after 50. In fact, obsessing over hitting exact numbers—like debating whether you need 7 almonds or 14—can lead to unnecessary stress (and even disordered eating).

Instead, focus on two simple targets:

Protein – Prioritize lean protein sources to support muscle and recovery.
Total Calories – Stay within your range without micromanaging every gram of fat or carbs.

Does this mean tracking macros is bad? Not at all. It can be useful, but for most people—especially beginners—a simplified approach leads to better long-term success.

Bonus: Don’t Forget Fiber

Food quality still matters. Could you lose weight eating junk food? Technically, yes. But you won’t feel great doing it.

That’s why we focus on whole foods and fiber intake to improve digestion, satiety, and overall health.

Daily Fiber Goals:

• 25 grams per day for women

• 35 grams per day for men
  

The Results: A Year of Real, Sustainable Fat Loss

After 12 months, Anthony didn’t just lose weight—he got stronger, leaner, and broke free from the yo-yo dieting cycle.

More importantly, he now has the tools to keep the weight off permanently—without starving himself or spending hours in the gym.

What You Can Learn From Anthony’s Transformation

Why did it work?

Because consistency beats complexity.

The secret isn’t extreme diets or brutal workouts—it’s building habits that stick.

When you stop rushing the process, the results take care of themselves.

Ready to break the cycle and build a plan that actually works? Get expert coaching, a customized strategy, and the support you need to make real progress—without extreme diets or exhausting workouts.

Apply for coaching today and take the first step toward lasting results.

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post How This 53-Year-Old Lost Fat, Built Strength, and Kept It Off (Without Starving) appeared first on Born Fitness.

Sure, some trends are questionable. But every now and then, a simple, science-backed idea gains traction—one that can help you train pain-free and transform your body.

Like walking backward.

And not just walking backward on a treadmill, but walking backward up a hill.

As a personal trainer for over 15 years, I’ve introduced my clients to some unconventional exercises. But this? This one is worth stopping traffic for. 

Here are four surprising benefits of backward hill walking—and why you should try it.

1. Backward Walking Benefits: A Science-Backed Game-Changer for Your Body

Walking backward might seem like a gimmick—until you look at the research. Studies show it activates muscles differently than forward walking, improves coordination, and even burns more calories.

The key difference? 

When you walk forward, your body naturally absorbs impact with each step, using a controlled eccentric (lowering) phase to decelerate movement. But when you walk backward, that eccentric load is reduced, meaning less wear and tear on your joints—especially your knees.

At the same time, walking in reverse forces your quads, glutes, and stabilizing muscles to work harder, especially on an incline. That’s why physical therapists use backward walking for knee rehab, and why athletes use it to strengthen their lower bodies without overloading their joints.

Put simply: it’s a smart way to build strength, improve movement quality, and protect your knees—all at once.

2. The Best Way to Load Backward Walking: Add a Hill

A local couple that I’ve trained for years here in Kansas City live in a neighborhood called the West Plaza. It’s a beautiful, tree-lined part of town. And very hilly. Perfect for asking them to walk backward up them. 

As you drive by you might think “huh, that’s unusual.”

Or, “what is the guy doing to those poor people.”

But as you learned above, backward walking is a smart lower body training choice. And if you know how to make exercises harder, any movement — including bodyweight exercises like backward walking — can help you increase strength and build new muscle.

Here’s why they work: The principles of progressive overload apply to backward walking just like any exercise. You need to find ways to create more muscular tension. 

You could drag a sled but if you’re training at home – or in a limited gym – the easiest way to increase tension is to find a hill. 

Think of this like pushing a sled. With each step you must “push” yourself up the hill, demanding more from your lower body muscles. Plus, much like a sled, backward hill walking (or backward treadmill walking) is all concentric and isometric work.

Want to take it to the next level? Try wearing a weight vest. 

3. Backward Walking Improves Balance & Stability (And Why It Matters As You Age)

As you age, training for balance and stability becomes essential for preventing falls. 

In fact, studies show that backward walking can be an effective tool for improving these skills—mainly because you can’t see where you’re going.

When we walk forward we rely heavily on visual input to assist in body awareness. Remove those visual cues, and your body is forced to rely more on proprioception — your ability to sense where your body is in space. 

That’s yet another reason I have my clients mentioned above incorporate backward hill walks into their routine. They’re both in their 60s and improving stability becomes increasingly important as we get older.

But backward walking isn’t just for the 60+ crowd. It’s also beneficial for anyone recovering from a lower-body injury. By strengthening stabilizing muscles in the ankles, knees, and hips while reducing joint stress, it can be a smart rehab choice. 

4. Burn More Calories in Less Time (The Fat Loss Benefit)

Most people think of running or high-intensity cardio when they want to burn more calories. But what if you could increase your calorie burn without pounding your joints?

That’s where backward walking—especially uphill—comes in.

Research shows that walking backward can burn nearly double the calories of walking forward at a brisk pace. The increased demand on your quads, glutes, and stabilizing muscles forces your body to work harder, even at lower speeds.

That means you get a low-impact way to ramp up calorie burn without the wear and tear on your knees. That’s why I often program it into my clients’ workouts—whether as a finisher, part of a circuit, or even a warm-up to activate key muscles before strength training. (And don’t worry, I’ll share those examples below.)

If you’re looking for a joint-friendly way to boost fat loss and get more out of your cardio, backward walking could be your secret weapon.

How to Add Backward Walking to Your Workouts

You don’t need a complete overhaul of your routine to get the benefits of backward walking—just a few strategic tweaks. Here are four ways to start using it in your workouts today.

Option 1: Start Simple (Beginner-Friendly)

New to backward walking? Start with 5-10 minutes on a flat surface, whether it’s a treadmill, track, or sidewalk. Focus on controlled steps, keeping your ribcage and pelvis stacked, and feel the difference in your quads.

Option 2: Progress to Hills (Leg Strength & Joint-Friendly Conditioning)

Once you’re comfortable, take it to the next level by walking backward up a hill for 30-60 seconds at a time. Rest as needed, then repeat for 5-10 rounds. This is a great way to challenge your legs without heavy weights.

Option 3: Interval Training for Fat Loss (Higher Intensity)

If fat loss and cardio efficiency are your focus, try a backward sprint for short bursts:

• Walk backward as fast as possible for 15-20 seconds.
• Rest for 60-90 seconds.
• Repeat for 5-10 rounds.

This approach cranks up the calorie demand without pounding your joints like traditional sprints.

Option 4: Integrate It Into Your Workouts (Strength & Conditioning)

Because many of my clients train at home with limited equipment, I often use backward walking to pre-fatigue their legs before strength training. This helps them get more out of movements like goblet squats without needing an endless rack of dumbbells.

Here’s how you can use backward hill walking as part of a structured workout:

Workout “Buy-In” & “Cash-Out”

• Buy-In: Start your workout with a long backward hill walk.
• Workout: Strength or circuit training.
• Cash-Out: Finish with another long backward hill walk.

Total Rep Conditioning Finisher 

• Long backward hill walk
• 50 pushups
• 50 squats

Backward Walking Intervals 

• Short, fast backward hill walk at an aggressive pace (~15-20 seconds)
• Rest (60-90 seconds)
• Repeat 5-10 times

Give It a Try—Your Legs (and Knees) Will Thank You

Backward walking might not be the first thing you think of when it comes to leg day, but the benefits speak for themselves: stronger legs, better balance, more calorie burn, and healthier knees.

The best part? It’s accessible and easy to start. Try just 2-3 minutes of backward walking this week—on a treadmill, sidewalk, or hill—and notice the difference.

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post Why You Should Be Walking Backward (And How to Level It Up) appeared first on Born Fitness.

He’d still make progress toward his fat loss goals, even with just a 15-minute workout.

Meet Chris. His world just got flipped: new job, territory sales, home office base. His reliable lunch break workouts? Gone. His equipment? Limited to what fits in his spare bedroom. His available time? Just 15 minutes before his day begins.

Sound familiar? Whether it’s a career change, growing family responsibilities, or life simply speeding up, finding time for proper workouts keeps getting harder.

That’s exactly what led me to develop the LET Method. It’s a simple framework that helps you build strength and muscle efficiently, whether you have 15-minutes or 45, whether you’re working with dumbbells or a full gym.

This isn’t another “quick fix” gimmick. This is a systematic approach to building real strength and muscle when you only have 15 minutes to train.

With the LET Method, you’ll get:

• Confidence that your 15-minute workouts are actually effective
• Clear guidelines for maximizing limited training time
• A system that works with minimal equipment
• The ability to maintain (or even build) strength with short, focused sessions

What you’re about to learn is going to transform how you think about 15-minute workouts.

What is the Minimum Effective Dose (MED) in Fitness?

That answer is going to look different for almost everyone. We’ve all got unique demands on our time, equipment, injuries, and goals. However, there are general principles you can follow to make sure your MED workouts are getting the job done.

To figure out the right number of reps to do for your MED workouts, you need to consider 3 factors. Because everyone loves a good acronym, we’re going to call it the LET METHOD.

As in, let us show you how to make your short workouts more effective.

Introducing the LET Method: Load, Exercises, and Time

LET stands for: Load, Exercises, and Time. Each variable impacts your MED workout rep range, but makes it easier to determine how to make it all work.

Load: This is the weight you use, relative to your own strength. The heavier the load (think max reps, around 1-3 reps), the fewer exercises you should perform.

Exercises: The more exercises you perform, either the more time you need for your workout OR the lighter the load needs to be.

Time: The more time you set aside, gives you two options: either do fewer exercises with a heavier load OR do more exercises with a lighter load.

View each as a dial that you turn up or down. Turning one up, means you have to turn 2 other dials down. Let’s walk you through how it all works.

3 Short, Effective Workout Strategies Using LET

Strategy 1: Building Pure Strength (Heavy Load Focus) 

If you only have 15 minutes and want to focus on strength, you’ll need to focus on just 1 exercise with a heavy load.

That’s because you’re going to need to perform many (many) sets to effectively build up your strength, and take about 2-3 minutes of rest between sets. You’ll get stronger, but you won’t leave much room for volume that will optimize muscle growth.

An example: You’ll increase the weight on each warm-up.

Warm-up set 1 (rest 2 min): 3-5 reps

Warm-up set 2 (rest 2 min): 3-5 reps

Warm-up set 3 (rest 2 min): 2-4 reps

Warm-up set 4 (rest 2 min): 2-3 reps

Working set 1 (rest 2 min): 1-3 reps

Working set 2 (rest 2 min): 1 -3 reps

It won’t seem like much, but it’ll help you build strength when limited on time.

Strategy 2: Muscle Growth and Fat Loss (Moderate Load, More Volume) 

If you have those same 15 minutes, you can avoid workouts calling for sets of 1-3 reps, and instead add volume by doing more exercises and moderate weights, bundled in a circuit.

Exercise 1 (no rest): 8-12 reps

Exercise 2 (no rest): 8-12 reps

Exercise 3: 8-12 reps (rest 2 minutes)

You’ll be able to repeat this circuit 3-4 times, and then call it a day. Same time, more reps and exercises, but the intensity is lower.

Strategy 3: Strength With Efficiency (The Hybrid Approach) 

If you really want to focus on strength and lower reps but have limited time, try EMOM (every minute on the minute) workouts.

Your time will be the same, but you’ll limit your exercises and lower rest periods. Here’s an example from The Fit Father Guide: EMOM RDL’s (Romanian deadlifts).

Set a timer for 15 minutes. Hit start on the timer, perform 3 reps of RDL’s, and put the weight down. Watch the clock, and when a full minute is completed, do another 3 reps. 

Put the weight down, rest for the remainder of the 60 seconds and repeat. Do that until time is up.

Choosing Your Strategy 

Everything will come down to your goals. When time is limited, it’s important to play the long-game and be hyper focused on what you want to accomplish.

If you’re looking to build muscle or burn fat, your most time-efficient workouts will require something in the 10-20 rep range. Because they’re the best mix of load and volume, you’ll only need a few sets to challenge your muscles fully.

No matter what equipment you have or how much time you can commit, figuring out those 3 variables will LET you (get it?) see the results you want with a minimum effective dose plan. 

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post Short on Time? Use the LET Method for Effective 15-Minute Workouts appeared first on Born Fitness.

If you train consistently, you’ll get stronger, improve endurance, and support overall health, but the changes might not look as staggering. So, more accurately, if you’re looking to see changes, dialing in your diet will likely make the biggest visible difference. 

For most people, improving their diet is harder than exercise. Nutrition tends to be more nuanced, food is everywhere, and most people eat multiple times per day — meaning there are multiple times when things can go sideways.

So just how much impact can exercise have on its own?

Can Exercise Alone Help You Lose Weight? 

Let’s look at the numbers.

A solid resistance training session might burn 200-300 calories during your workout, plus about 100 extra calories throughout the day. If you’re hitting the weights 3 times per week with higher volume (think 3 sets of 10 reps across multiple exercises), you’ll burn roughly 900-1,200 calories weekly.

That might sound promising, but here’s the reality:

These numbers only apply to high-volume training. If you’re doing lower-volume work (like 4 sets of 3-5 reps), you’ll burn significantly fewer calories.

Even at best, burning an extra 1,000 calories per week means roughly ~143 calories per day. One Starbucks caffe latte is 190 calories – instantly wiping out your training deficit.

Plus, your body adapts over time, becoming more efficient at handling the workload. Translation? You’ll likely burn fewer calories as you get fitter.

Bottom line? Exercise alone creates a small caloric deficit, but it’s a much slower path to change than combining training with better eating habits. But, the idea of training and diet being two separate battles might be misleading.

Exercise and Diet: How Working Out Can Improve Your Eating Habits

Turns out, consistent exercise might improve your diet by making you more likely to crave healthier foods, such as fruits and vegetables.

Research at Indiana University examined the “transfer effect.” This phenomenon occurs when making improvements in one area of your life spills over into other related areas. In the research, people who committed to a minimum of 30 minutes of exercise at least four times per week started eating more fruits and vegetables.

While it might not seem groundbreaking, there’s a bigger takeaway: if you find yourself struggling with a new healthy habit or behavior, it might make sense to find an easier point of entry.

Many people try to force themselves to eat fruits and vegetables. It’s great if it happens. If not, you might be better off finding a groove with training, winning your workouts, and seeing if that transfers to a piece of fruit after you exercise or a salad you sneak in during the day.

You won’t technically be out-training your diet, but you will be using training to outsmart your dieting roadblocks.

Why Mastering Any Healthy Habit Matters

Too often I see people struggle and fail because they’re determined to master a specific healthy habit rather than any healthy habit.

What works better? Finding alternative paths to your goal. If eating less sugar feels impossible, maybe start with a morning walk. If meal prep overwhelms you, begin with post-workout protein shakes. The key is building momentum through small wins.

When you’re stuck in quicksand, forcing the struggle will only make you sink faster. But shift your approach – find what feels achievable – and you might be surprised how quickly other healthy habits follow.

And remember, detours are acceptable, especially if they give you the jumpstart you need.

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post Can You Out-Train A Bad Diet? appeared first on Born Fitness.

Enter the complex: 4-8 exercises performed back-to-back with one game-changing rule – the weight doesn’t touch the ground until you’re done. It’s your secret weapon for fast fat loss, muscle building, and athletic conditioning, all wrapped into one time-efficient package.

Plus, complexes only require one piece of equipment, so they’re perfect for minimal equipment workouts. You can build muscle or burn fat in any space with just one kettlebell, dumbbell or barbell. 

If you’re ready for some inspiration, below you’ll find four workouts plus one bonus recovery complex to kickstart your training. 

Kettlebell Carry Complex: The Sparhawk Workout

Let’s start simple with a workout from strength coach Dan John. If you’re new to complexes, this is the perfect place to begin.

Meet the Sparhawk – a sneaky combination of squats and walks that takes just 4 minutes. (Fun fact: Coach Dan names his carry workouts after birds of prey.) You’ll need just one kettlebell and some space to walk.

The moves are simple:

1. A goblet squat: hold your kettlebell at your chest and squat down
2. A suitcase carry: hold the kettlebell at your side and walk (like carrying a heavy grocery bag)

Here’s your workout roadmap:

• Start with 8 goblet squats, then walk 60 feet (about a gym length) with the bell in your left hand
• 7 goblet squats, walk back with the bell in your right hand
• 6 goblet squats, walk with left hand
• 5 goblet squats, walk with right hand
• 4 goblet squats, walk with left hand
• 3 goblet squats, walk with right hand
• 2 goblet squats, walk with left hand
• Finish with 1 goblet squat

The secret sauce? You don’t put the weight down until you’re done. This continuous work builds serious core strength and grip endurance. And here’s the best part – in just 3-4 minutes, you’ll complete 36 squats that build muscle and improve mobility. 

Pro tip: Start with a lighter weight than you think you need. You can always go heavier next time.

Kettlebell Upper Body Complex: The Johnny Bravo Workout

Ready to build a cartoon-worthy upper body? Meet the Johnny Bravo Complex – a workout that builds the kind of strength and muscle that would make our favorite animated strongman proud. Don’t let the simple moves fool you though – this one starts easy but gets spicy fast. 

You’ll need: One or two kettlebells (start light – trust me on this one)

Here are two ways to tackle it:

Option #1: Keep It Simple (Recommended for Beginners) Do this circuit with perfect form:

• 6 Alternating Push Presses each arm (like a shoulder press, but use your legs for a boost)
• Carry the bells in the rack position at chest height for 20-40 yards (about 20-40 steps)
• 6 Bent-Over Rows each arm 
• Farmer’s Walk for 20-40 yards (carry weights at your sides, stand tall)
• Rest 90-120 seconds
• Repeat 3-5 times total

Option #2: The Countdown Challenge (For When You’re Ready to Level Up) Same exercises, but with a twist:

• Start with 6 reps of everything
• Next round do 5 reps
• Keep dropping one rep each round until you finish with 1
• Keep your carries the same distance throughout
• No rest between rep schemes (this is where things get spicy)

Pro Tips:

• Focus on form over speed
• Start with Option #1 until it feels comfortable
• If using two kettlebells, start with the same weight
• It’s okay to put the weight down if your form starts to slip

Dumbbell Full Body Complex: The 7-7-7-7-7 Workout

Looking for a full-body challenge that hits everything in just 15 minutes? This is it. We call it the 7-7-7-7-7 complex because, well, you’ll be doing 7 reps of everything. Groundbreaking I know. 

What You’ll Need:

• One pair of dumbbells (Start lighter than you think – these reps add up fast!)

The Workout: Perform 7 reps of each movement without putting the weights down:

1. Hang Clean and Press (pick weights up from floor to shoulders, then press overhead)
2. Front Squat (weights at shoulders, perform a squat)
3. Romanian Deadlift (slight knee bend, hinge at hips)
4. Bent Over Row (bend forward, straight back, row weights to ribs)
5. Single Leg Deadlift (7 reps each side)

The Challenge: Complete as many full rounds as possible in 15 minutes. If you need to put the weights down, that’s fine, but the clock keeps running. 

Advanced Move: Ain for 2-3 rounds your first time. Once you can complete 4+ rounds with perfect form, try increasing the weight or decreasing your rest time.

Remember: Quality reps beat quick-but-sloppy reps every time. Your goal is to move well first, then move often.

Dumbbell Strength Complex: The Gorilla Workout

Unlike traditional complexes that prioritize conditioning, the Gorilla is built for pure gains. 

By balancing heavier loads with strategic rep schemes and minimal rest, you create the perfect storm of mechanical tension, rep volume, and work density. Translation? You’re getting stronger and building muscle in record time.

Option #1: The Strength Builder (Perfect for Beginners) Perform these moves without putting the weights down:

• 4-6 Bicep Curls (think smooth, controlled curls)
• 4-6 High Pulls (pull weights up to your chin, elbows high)
• 4-6 Military Press (press weights overhead)
• 4-6 Bent Over Row (pull weights to ribs)
• 4-6 Push-ups (finally put those weights down!)
• Rest 90-120 seconds
• Repeat 2-4 rounds

Choosing Your Weight: Pick a weight you could lift 10-12 times for each movement if you were doing it fresh. For most beginners, this means starting lighter than you think – remember, you’re doing all these moves back-to-back. 

Option #2: The Pyramid Challenge (For When You’re Ready to Level Up) Same exercises, but with a twist:

• Round 1: 6 reps of each
• Round 2: 5 reps of each
• Round 3: 4 reps of each
• Round 4: 3 reps of each
• Round 5: 2 reps of each
• Final Round: 1 rep of each Rest 60-75 seconds between rounds 
• Pro Tip: Try using slightly heavier weights each round as the reps decrease

Want to Create Your Own Complex? 

Once you’ve mastered the complexes in this article, check out our complete guide to building your own. 

Bonus: The “Netflix Can Wait” Barbell Recovery Circuit 

While complete rest works for some people, most of us feel better when we keep moving – just at a lower intensity. Think of it as a movement snack rather than a full workout meal.

Two Ways to Recover Like a Pro. 

Option 1: The Mobility Circuit 

Spend 15-20 minutes flowing through 3-5 of these movements. Mix and match based on what your body needs:

Full-Body Flows:

• World’s Greatest Stretch 
• Inchworm Walk 
• Bear Crawl (forward, backward, or side-to-side)
• Cat-Cow Flow (alternate between rounding and arching your back)

Option 2: The “Barbell Recovery” Circuit

Not everyone loves mobility work so here’s a gentle circuit using just an unloaded barbell – or even a wooden dowel if the bar feels too heavy:

Do each movement for 1 minute:

• Reverse Lunges (think smooth, not speedy)
• Overhead Press (swap for pushups if your shoulders prefer)
• RDL to Bent Over Row 
• Front Squat (use a cross grip or zombie grip if needed)
• Rest 2 minutes
• Repeat 2-4 rounds total

Each movement should be done at an easy pace. Keep the intensity low. You should be able to maintain a conversation during the entire workout. 

BJ Ward

B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he’s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.

The post Complex Workout Guide: 5 Time-Saving Circuits for Building Muscle and Burning Fat appeared first on Born Fitness.