In this episode, I sit down with Ashley Bailey, who underwent an incredible transformation while following my Aggressive Fat Loss Program.

Ashley originally sent me an email, and I knew I had to get him on the podcast!

Here’s what he sent me:

“Hey Greg, what’s up.

I found Kinobody about 9 months ago and want to share with you the incredible progress I have made so far following both your Aggressive Fat Loss and Greek God Program – both awesome! Have taken me from about 15-16% (187lb) with no strength (3 pull ups) to about 8% BF (165lb) and able to do a one arm chin!!

I found Kinobody in September after looking into Intermittent Fasting in more detail (as I’ve never really liked eating in the mornings anyway) and started working my way through all of your podcasts, as something just resonated with me in the way you approach your lifting, nutrition and lifestyle in general.

I’ve always lifted and was in the gym since about the age of 16 when training for rugby at school here in the UK. I played rugby at university as well and continued with the gym. It’s always made sense to me to lift ‘heavy’ (5-8 reps) and not exhaust yourself by working up to the heavy weights at the end of the set etc!

But I never followed a structured program/diet and made pretty poor gains in all the years I actually ‘trained’ and came out with nothing to show for it. I’ve never been in what someone would describe as ‘good shape’. Pretty depressing for years of training.

This has been especially true the last few years and when stumbling across Kinobody I was probably 2 years out of any sort of exercise at all and pretty unhappy with the way I looked in the mirror (working life had taken its toll).

Last summer I decided enough was enough and joined a gym in London. I followed my own program for 4-5 months and honestly made very little progress! Below is what I looked like after that training:

Awful I know!

In September I started ‘bulking’ from the information I had taken from the podcasts and this steered me pretty well for some decent strength gains. Then in january I bit the bullet as it were and bought the AFL guide and it changed everything!

From following the program I was able to go from around 15-16% BF to a lean and strong 8% two full weeks in advance of my goal – holiday in May. All my lifts had increased dramatically as well despite the cut!“

Crazy, right?

In five months, Ashley completely and absolutely transformed his physique! He cut from 16% to 8% body fat, and developed a high level of strength and muscle density!

And best of all, he shares his entire journey with you, on this podcast of epic proportions. You’re going to learn, first hand, exactly what it takes to achieve an amazing transformation – while letting go of the unnecessary.

If you want to join AFL and start dropping fat at a fast rate, go over here.

ALSO – comment below and let me know if you enjoy these style shows… I have a ton of people that have experienced dramatic transformations with my courses, and I’m happy to record more podcasts with these awesome individuals :)

The post Intermittent Fasting Transformation by Ashley Bailey: Aggressive Fat Loss Program appeared first on KINOBODY Fitness Systems.

Recently, I’ve been doing quite a few photoshoots, and I’ve had a number of people ask me how I get ready for them. Most fitness models and bodybuilders are known to take drastic measures getting photo ready.

Typically, they’ll do carb depletion, increase cardio and training, and of course, water and sodium manipulation… And the list goes on. The idea is to look as dry as possible.

Well funny enough, I don’t change a thing when I’m getting ready for a photoshoot. That said, I don’t like the extremely shredded, dry, vascular look.

To me, it is absolutely unattractive! I’m not worried about getting all the water out from under my skin. Besides, when I do a photoshoot, I want to show people how they can look while enjoying life.

If I resorted to obsessive means, what would I be teaching you? I’d give you an unrealistic ideal. The night before my photoshoot, you’ll see me enjoying plenty of salt on my food, chocolate and yes – PopChips!

The Concept Behind It

Looking downright incredible each and every day comes down to two things.

First – building up a high level of strength. When you develop amazing strength, your muscles will always look dense, tight and developed.

When people focus on doing a large amount of training and fatigue work, they end up looking puffy one day and flat another day.

If you want to look consistently good and be powerful, you need to focus your efforts on gaining strength. You can do more fatigue/volume work on the lateral and rear delts to put you over the edge… But that’s like the icing on top of the cake!

Secondly – you need to bring your body fat levels down to the 6-9% range for men.

This is where you look amazing. Your waist will be taut, your muscles defined, face chiseled and you’ll have great muscle separation and proportion. It’s only when you get down to the 6-9% body fat range that you really start to stand out!

This is why actors focus on leaning down for movie roles. They know that if you get lean, you don’t need to have a lot of muscle to look good.

Strength + Leanness

When you’re lean and extremely strong, you look good all the time. You’ll always look sharp. You don’t need to pump up or do any water, sodium or carb manipulation!

In fact, you can enjoy plenty of carbs and salt in your diet all the time! This brings me to another point: salt only causes excessive water retention if you consume more than usual. This is why continual salt restriction is a horrible idea!

But first, a few things:

Sodium is a required nutrient that the body needs to function properly. Theoretically, if you were to consume a zero sodium diet (this is very difficult to do), you can die. Secondly, sodium has no influence on fat gain. However, sodium can cause water retention.

The post How I Prepare for a Photoshoot appeared first on KINOBODY Fitness Systems.

On one hand, you want to structure your training and nutrition in a way that is downright enjoyable! People are in love with my courses because you get to eat big meals, you can eat the foods you love and you experience incredible freedom.

You’re not in the gym everyday – you’re lifting three days per week. You’re making strength gains each and every workout and as you build up strength on your key lifts, you watch your physique transform.

Now this is incredible important. But make no mistake, it’s still not easy! You still have to commit yourself and make sure you hit your three workouts per week.

You still need to make sure you stick to your nutrition plan, consume enough protein and hit your calorie numbers. So even with the best program in the world, it still requires some discipline!

Here’s My Key to Success

Do you want to hear my key to success and staying motivated? You need to become an absolute bad ass! Here’s the deal, when you feel that resistance, when you feel like you really don’t want to workout.

That’s exactly when you must put a gun to your head, and force yourself to train. When you feel like you really want to go way over your calories, that’s when you must put the foot to the pedal and keep pushing forward!

If you give in to your mind, you will be defined by it. And you will become weak. If you realize that these are just thoughts, and have no control over you, then you can break away from them.

And you will shape yourself into an absolute warrior!

The post How to Stay Motivated on a Diet & Workout Program appeared first on KINOBODY Fitness Systems.

In this post, I want to address how to do intermittent fasting if you workout in the morning.

The worry that most people have is that they will impede their progress if they don’t consume a post workout meal…

Ultimately, what is of utmost importance is your total calories and macros over the course of the day. As well, structuring your diet in a way that makes it as enjoyable as possible.

Very few people consistently hit their calories and macros on a diet…. Don’t believe me? It’s the truth! Otherwise, everyone that wanted to be shredded, would be shredded.

But very few people ever reach their body fat goals! The reason, getting to a very low body fat is really, really freaking hard.

But when you can find the most enjoyable way to hit your calories, achieving your body fat goals becomes effortless. One of these strategies involves saving your calories for later in the day.

So if you are training in the morning, I still recommend pushing your first meal until lunch time or the afternoon!

Here’s How it Would Look

Wake up: 7am

Workout: 7:30-8:30

Apple: 12pm

First meal: 2pm

Obviously, you can adapt this to your lifestyle and the time you wake up. If you wake up at 11am, don’t break your fast with a meal or fruit, until at-least 3pm.

Here’s another important point to make! Research is clear, that setting more calories and carbs for the evening leads to improved fat loss and muscle retention on the diet.

I am a firm believer in saving more calories and food in the evening, regardless of when you train! Now, if you want to be very cautious, you can supplement with two doses of 10g of branch chain amino acids around training.

For example, one dose about 10 minutes before training. And a second dose 1-2 hours after your workout. This will elevate protein synthesis.

I Truly Believe This is Unnecessary

That said, I truly believe this is unnecessary! I truly believe if you are hitting your calories/macros each day and building strength in the gym, you already have everything you possibly need.

Stressing over post workout nutrition, meal timing and BCAA’s is missing the absolute point! It’s about making your nutrition extremely enjoyable and making progress in the gym.

Those are the drivers of an amazing physique!

Final Point

If there’s anything to take away, it’s this! The most important thing is structuring your nutrition in a way that is enjoyable. If you stick to your calories/macros, you will achieve your physique goals.

Anything that makes that harder or more complicated, is seriously hurting your success. If you’re scared to ditch pre and post workout nutrition, I get it.

But your fear is not rational. Jump in head first. Track your lifts, hit your nutrition, and watch your physique transform. If you’re making weekly progress and enjoying the journey, then you’re absolutely freaking killing it.

I’ve built my physique off training 2-3 days per week, intermittent fasting, fasted training, lots of chocolate, and most of my protein in one meal a day and absolutely no supplements.

And I regularly get accused of juicing lol! For example, see the pic below:

How is it possible that I have achieved such incredible results, while doing things so differently? You guessed it, I focus on what actually matters. 

Progressing in the gym, even if that means just two workouts per week. And finding the most enjoyable way to hit my calories.

Besides, getting in a huge chunk of calories in the evening, is exactly what our body wants. It goes with our natural biorhythm. Big meals trigger the parasympathetic nervous system.

In other words, after eating a big meal, we feel relaxed, tired and sleepy…. Do you really want to be tired and sleepy during the day?

Probably not! If that’s not concrete reason to eat more at night and less during the day, I don’t know what is ;)

Next Step

If you’re ready to join Kinobody and pursue one of my courses to achieve your physique goals, take the Kinobody Physique Survey.

If you simply want to lean down as fast as possible, then I’d suggest getting on the Aggressive Fat Loss Program.

The post How to Do Intermittent Fasting if You Workout in The Morning (& Nutrition Myths Revealed) appeared first on KINOBODY Fitness Systems.

Build muscle stay lean – that’s the goal! Unfortunately, very few people ever achieve the physique they are truly after when they embark on a muscle building program.

This is for three primary reasons, so let’s explore them now…

Reason #1: Most Muscle Building Programs Encourage Excessive Overeating 

Here’s the truth: most muscle building programs welcome excessive eating with open arms.

This reason for this is simple… Most muscle building programs are marketed at gaining 10-20+ lbs of muscle in a very short period of time.

In truth, this is next to impossible.

The research is clear on this! That said, when you see the scale going up by 5 lbs a month, you truly believe it’s all muscle. What’s more, when you’re gaining a lot of bodyweight, it’s easier to lift heavier weights… So you think the program is really working.

Unfortunately, you aren’t getting as strong as you think. True strength, is strength in relation to your weight. Bench pressing 275 lbs isn’t very impressive if you’re 300 lbs.

So if you’re overeating to build strength, you’re missing the point completely!

As well, you’re killing your aesthetics in the process. Any muscle you build will be obscured completely, by a layer of fat – a layer of fat that will require a long period of time to shed off.

Your best bet is to eat in a way that allows you to stay lean while supporting lean muscle gains. This is what my Greek God Program is honed in on.

Reason #2: Most Muscle Building Programs Focus on Excessive Volume 

Here’s the reality: building a great physique comes down to getting stronger on key movements. Unfortunately, most muscle building programs emphasize volume and work over intensity and progressive overload.

Most programs get you to train 5-6 days per week, perform set after set after set, fatiguing yourself into the ground.

The problem with this is simple. This strategy may work at building temporary muscle, increasing fluid and glycogen in the muscle and giving you a temporary state of puffiness.

That said, this strategy doesn’t support consistent dense muscle gains. Why is this? Well, because this strategy doesn’t lead to substantial strength increases.

Strength is the main driver of muscle growth. Working up to heavier and heavier weights is what will give you the muscle size you’re after.

In order to build strength, you must avoid overtraining. You must reduce your training volume and focus on intensity.

If you have to perform 30 sets in a workout, it’s going to be next to impossible to push yourself to achieve a personal record on each and every set.

To really build strength and an awesome physique, I recommend training just three days per week, focusing on key movements and utilizing reverse pyramid training.

This is what my Greek God Program focuses on!

Reason #3: Most Muscle Building Programs Lead to Unbalanced Proportion 

The third and final problem with most muscle building courses is this.. They don’t lead to a proportionate and downright aesthetic physique.

Instead, they are focused on adding as much mass as possible. Most muscle building programs get you to do a heavy dose of squats and deadlifts and flat bench.

After all, we’re told these are the three best exercises. Unfortunately, giving a heavy priority to these movements leads to excessive lower body mass and an unattractive chest.

If you want to build a physique that is awesome, I suggest focusing more on incline presses, overhead presses, weighted chin ups and single leg squats.

In my Greek God Program, these are the key movements that you are building up, each and every month! With strength increases on these movements, your physique improves in leaps and bounds.

The post The Three Problems with Muscle Building Programs appeared first on KINOBODY Fitness Systems.

I closed this video off, asking people to share their most valuable tips they have taken from my videos and content… And the comments are damn near overwhelming.

I have plenty of courses that I sell, but my message is clear:

I don’t want anyone buying anything from me until they’ve gotten a ton of free value.

The post How to Know Who to Trust (And Who To Avoid) In The Fitness Industry appeared first on KINOBODY Fitness Systems.

One of the staples of the Kinobody diet is potatoes. They’re filling and satiating, and you can do so many things with them.

There are so many ways you can make them at home and keep the calories and fat down. But once you find a great method of cooking them, you can start to experiment with different flavors.

Saying that, I especially like making wedges. Sweet potato wedges, russet wedges… The list goes on.

This week, Emily from Cooking Up Happiness brings a new wedge recipe to the Kino scene: Parmesan garlic potato wedges.

The recipe is simple enough – not much different from traditional potato wedges – but the seasonings and Parmesan cheese bring them to another level.

And for more delicious potato recipes – including sweet potato wedges, fries, and more – check out KinoChef, the Kinobody cookbook.

Note From Emily: To make sure you’re staying close to your macros/calories, make sure to weigh out the potatoes and adjust the nutrition accordingly.

For example, when I scan the bag of russet potatoes in the MyFitnessPal app, it says there are 110 calories per potato. BUT… If you look closer on nutrition labels, you’ll see the weight per serving – which, for russet potatoes, is usually 5.5 ounces. Now, the potatoes in the bag can range from 5.5 up to 10 ounces per potato (if not more), which means if you’re not weighing out what you’re cooking, you could be consuming double the calories you think you are.

So just watch for that so you don’t go way over in your carbs :)

Ingredients:

2 russet potatoes (1 potato weighs ~9oz; adjust accordingly based on the potato size)
1 tbsp. olive oil
2 tsp. dried Italian seasoning
1 tsp. garlic powder
1 tsp. seasoning salt
2 tsp. Parmesan cheese, grated (I used Kraft)

Optional dipping sauce: Ranch Greek yogurt

Directions:

1. Preheat oven to 425°. If the potatoes look good you can leave the skins on; I choose to peel mine.
2. Cut the potatoes in half longways, then in half again, then in half again (3 times). You will end up with 8 wedges per potato.
3. Place them in a large bowl, add olive oil, Italian seasoning, garlic powder, seasoning salt and Parmesan cheese. Toss to fully combine.
4. Place them on a parchment-lined baking sheet and bake for 15 minutes, take them out and flip them and bake for another 10 minutes until fully cooked and golden. Serve immediately.

Nutritional Information:

Serving Size: 4 wedges, approx. 1/2 potato (1 potato weighs 9 oz)
Servings: 4

Calories: 125
Fat: 5 g
Carbohydrates: 18 g
Protein: 3 g

The post Kino Meals: Parmesan Garlic Potato Wedges appeared first on KINOBODY Fitness Systems.

When I started Kinobody, my motto was simple: build the physique of your dreams, and transform your life.

Here’s the thing – so few people have achieved a physique they are truly proud of.

When you can achieve the body you want, or even make great progress towards your goal, you are imbued with a ton of confidence. Confidence you can take and apply to other areas of your life, whether it’s business, school, dating, or learning new skills.

Achieving your fitness goals and doing so in a way that is highly rewarding will absolutely transform your life. You’ll have deep core confidence! You can’t buy a great body – you have to work for it!

Now here’s a beautiful point… To really achieve the physique you want and enjoy it, you have to experience a shift in outlook. A shift in consciousness, if you will.

I was never able to achieve my body fat goals, never able to achieve 7-8% body fat, as long as I was projecting fulfillment in the future.

I was telling myself, “I need to look a certain way to be happy, fulfilled, enough.”

But once I accepted myself now… Once I accepted this moment and gave myself permission to enjoy today and enjoy the adventure to my goals, then I was able to make consistent progress with ease.

This is a massively important point: accept yourself now!

The post How Fitness Will Transform Your Life Massively appeared first on KINOBODY Fitness Systems.

The benefits of bodyweight training are actually quite massive and profound! This post will seek to explore the motive behind working with bodyweight exercises to build strength and to build a great body.

First things first: the main goal of working out is progressive overload – to increase your strength. You can build strength with dumbbells, barbells, cables, rocks and yes – even your own bodyweight.

Some people are under the misconception that you can’t build a lot of muscle with bodyweight training. Surely, these guys haven’t hung out at Thompson Square Park in NYC or Santa Monica Beach.

Some of the best physiques I’ve seen in my life were built primarily from bodyweight training. Or, bodyweight training was at least a huge component.

If you work your way from assisted chin-ups to muscle ups (or heck, even one-arm chin-ups), well, dammit, your back and biceps will grow like crazy.

If you build your way up from regular push-ups to one-arm push-ups (or even feet-elevated one-arm push-ups), your chest, shoulders and triceps will explode!

So whether you work with external resistance or your own resistance, the same concept applies: Get stronger and your muscles will grow!

Now let’s explore the six primary benefits of training bodyweight style!

Benefit #1: Bodyweight Training is Great for Staying Injury-Free

Gym room injuries are very common and seem to be part of the game for most lifters. Whether it’s a nagging shoulder or a pinched lower back, it seems as though injuries run rampant in weight rooms.

I’ve been able to stay injury free for the last couple years, especially since implementing cool tactics like Exercise Rotation and the “Trifecta”..

But in the past, I would occasionally get injuries from lifting. Interestingly enough, bodyweight exercises were never the culprit. And even more interesting: if I had shoulder pain from benching, the same pain would be eliminated from doing push ups.

Bodyweight training really helps keep the body in proper position, and allows you to stay injury free and mobile! If you want to refresh and recharge your body, take a month off lifting and focus exclusively on bodyweight training.

The difference will be night and day! You’ll feel loose, light, powerful and injury-proofed.

Benefit #2: Bodyweight Training May Activate More Muscle

Here’s something very cool with bodyweight training: Bodyweight movements are entirely closed-chain exercises. When you perform a push up, your hands are fixed to the ground and your body moves freely through space.

Same with a pull-up and one-legged squat. Compare that to the bench press, lat pull-down and leg press, and you’ll notice that in these instances, your body is fixed and your hands move through space.

Well, interestingly enough, closed-chain movements (bodyweight movements) actually help activate more muscle, in addition to being easier on your joints.

This is why very few people get injured from push-ups compared to bench pressing! As well, one really cool bench press tip is to pretend to turn the bench press into a closed-chain movement.

Instead of trying to lift the barbell up over your chest, focus on driving your back into the bench. This little mental trick can help you activate more muscle and thus, lift more weight.

Closed Chain Movements Enhance Muscle Fiber Recruitment 

What’s also quite fascinating is this: everyone plateaus on bench press. There is no getting around the fact.

Some people even plateau on bench press before they even get to a decent level of strength. But interestingly enough, very few people plateau on weighted dips.

I remember being unable to budge past 300 lbs on bench press. Then I switched to a closed-chain exercise: weighted dips. Doing this, I was adding 5 pounds per workout with ease!

This carried on for several weeks, to the point that I went from 135-lb dips all the way up to 180-lb dips in only 8 weeks! That’s a 30+% increase in just two months!

Hell, I would have continued to build more strength if it wasn’t for the fact that having more than 180 pounds on weighted dips felt like torture, haha.

I seriously thought my sternum was going to crack. But what’s interesting is that when I went back to bench press, I was so much stronger than before. The 45 pounds of strength I gained on weighted dips helped a TON.

Within a very short period of time, I was repping 315 pounds on bench.. As shown below :)

Closed-chain exercises are no freaking joke! You can take bodyweight exercises like chin-ups and dips and throw on a dipping belt, and then you have the best of both worlds.

You have a closed chain movement that you can add weight to, making it more difficult, as your strength progresses!

Benefit #3: Workout Anywhere with Bodyweight Training

With bodyweight training, the world is your gym – you can workout anywhere you want! You can even train outside in the beautiful sun… Outdoor workouts are my favorite.

I remember when I was in Santa Monica, I dreaded going to the hotel gym to lift weights. But working out on the beach seemed like PLAY! I hit the pull up bars by the beach and I never felt better.

I had so much energy and was so freaking happy. If you haven’t worked out in the outdoors before, give it a try. It’s awesome! (Just try and find a spot that has a pull up bar.)

When I’m in NYC, I love to go to Central Park. They have some pull up bars there, so I could workout there all day if I wanted to. It’s so much fun!

In fact, here’s a recent meet up that I did in New York with my Kinobody Subscribers :)

With bodyweight training, you never have to worry about taking a step back in your progress when life gets busy or while you’re traveling or on vacation.

Who doesn’t have the time to drop down and do a set of push-ups or one-arm push-ups? It’s the commute and time it takes to get to the gym that takes a ton of time!

With bodyweight training you don’t have to wait for a machine to free up. You are your own exercise machine. Hell, you could be at home working or reading and doing a set every few minutes. Talk about productivity!

Benefit #4: Bodyweight Training Will Build a Killer Core & Crazy Coordination

Bodyweight training requires an immense amount of core activation. When you build up to one-arm push-ups, your core will be nothing short of extraordinary.

In order to keep your body centered and balanced, your core has to be extremely strong. The same is true for one-arm chin-ups. With bodyweight training, you have no option but to develop great core strength and coordination.

Chin-ups, one-arm push-ups, pistols, bridging and front levers require a tremendous amount of core strength and stability. Continued use of these exercises will build an incredibly strong, dense and chiseled set of abs.

In fact, you can build perfectly developed abs without the need for direct abdominal work.

Benefit #5: Bodyweight Training Promotes Incredible Aesthetics

To become proficient at bodyweight training you need to be very lean! The less fat you have on your body the more proficient you will be. I have always found that bodyweight training makes it quite easier to lean down.

This is because dieting and body weight training complement each other. Getting leaner and losing fat improves your bodyweight training performance. On the other hand, dropping weight tends to decrease weight training performance.

It can be frustrating to see your weights go down as you get leaner and subconsciously you may blow your diet to try and maintain your lifts. Whereas, with a bodyweight training routine you know damn well if you get to a lower body fat, it will be easier to move your body through space.

Even a 3 or 4 pound drop in fat tends to improve bodyweight performance noticeably. What’s more, bodyweight training promotes an incredibly aesthetic physique.

Do you know the key to looking amazing? Great relative strength. This is the greatest indicator of a strong muscle-to-fat ratio. The reason people who are masters of bodyweight training have such incredible physiques is because they must stay lean.

If they gain 15 pounds, they need to ensure each and every pound they gain counts. Fat doesn’t count; muscle does. With weight training, you can gain 30 lbs (half being fat) and it won’t matter.

You don’t have to lift your own weight; you’re lifting external weight. So bodyweight training will incentivize you on a conscious and unconscious level to manage your body fat levels. If you goal is to build muscle, you’ll be eating to build only lean mass.

If your goal is to lose fat, it will be easier to stick to your diet because with every pound of fat you lose, your bodyweight performance will improve greatly!

Benefit #6: Bodyweight Training Will Turn Heads Faster than Margot Robbie in a Bikini

Train with bodyweight movements for several months and you will progress to some of the most advanced variations of exercises known to man. People will stop what they are doing at the gym to admire you.

You see, in today’s world 300+ benchers and 500+ deadlifters are not uncommon…

But what is a total rarity is to see someone who has completely mastered his or her own bodyweight.

When was the last time you’ve ever witnessed someone at the gym do a chinup with only the use of one arm? Or how about hang from a pull up bar and, 14 keeping their entire body and arms straight, lift themselves up until their body was parallel to the ground?

I’m going to go out on a limb here and say you’ve probably never seen that. Bodyweight training just looks DAMN COOL! Most people can’t relate to bench, squat and deadlift numbers.

I remember when I told my brother I bench pressed 315 pounds one day and he asked me if that was supposed to be good. Seriously.

On the other hand, almost everyone can fathom the strength it requires to do push-ups and chin-ups with one arm.

This is the reason why Hollywood films turn to bodyweight exercises for workout scenes and clips…

For example, in the show Arrow, Stephen Amell is doing muscle ups, hanging leg raises and one arm push-ups in the training montage scene. And yes – people flipped over that montage!

Bodyweight training has this impact, in addition to helping you build a truly breathtaking physique, so you owe it to yourself to incorporate it into your workout protocol regardless what you’re currently doing.

The NEW Kinobody Course: The Bodyweight Mastery Program

On this note, I have great news…

My MUCH-anticipated bodyweight training course – the Bodyweight Mastery Program – just officially released.

This program is all about how to achieve the Mastery level bodyweight movements, including: feet elevated one arm pushups, one-arm chin ups, muscle ups, pistol jump squats, and more.

There are a full 8 workout progressions that help you get to this level (including some “hybrid” workouts that combine bodyweight with weight training).

And no, it doesn’t matter what WHAT level you’re currently at – even if you can’t do a single chin-up. You simply select the level you’re at based on the movements you can do, and follow the program which will help you progress to the more advanced variations of those exercises.

The best part of this program is that it’s entirely based on helping you build the lean, chiseled, muscular Kinobody physique. Only, you’ll be able to do this outside of the gym – or anywhere you want to work out.

I honestly feel that this is the best bodyweight training program on the planet because it focuses on building strength, is strategic in the progressions, and is the most methodical program ever compiled to achieve the Mastery level.

The post The Six Benefits of Bodyweight ‘Mastery’ Training appeared first on KINOBODY Fitness Systems.

In the last article on bodyweight training, we looked at six massive and profound benefits to bodyweight training.

Well, in this post, I want to look at the most effective bodyweight movements to build a great physique and awesome strength.

First things first, my formula for building a jaw dropping physique is, well, quite simple:

It’s about hitting certain strength levels.

There’s simply no way to achieve an amazing level of strength (proportionate to your weight) without achieving a great body in the process.

Too many people get so focused on hitting their muscles from different angles, feeling the pump and following some ridiculous diet that has them eating 5,000 calories per day…

Yet, they are dumbfounded why their physique never shapes into the chiseled and muscular body they want. The reason is simple..

Muscle is a byproduct of strength! You must get stronger to build the muscle density that you want! And of course, to ensure you are lean and aesthetic, you must focus on relative strength (building strength while keeping body fat to a minimum).

This is what makes bodyweight training such a powerful indicator of your aesthetics. The better you are at bodyweight training, the better you will look.

After all, bodyweight training is a test of relative strength… Progress on bodyweight training and your physique will improve in leaps and bounds.

Now without further sidetracking… Let’s get down to brass tax!

Exercise #1: Push-ups & Push-up Variations

The most well known bodyweight exercise is the push-up – and for good reason! It’s a great exercise to build pressing strength and to increase muscle on your chest and triceps (and front delts to some extent).

Push-ups will also increase core strength. This is increasingly true if you work your way up to one-arm push-ups. Eventually, you want to progress to push-ups with your feet elevated on a bench or chair.

Doing push-ups with your feet elevated will not only make the exercise harder, it will also increase the tension placed on the upper pecs. This is great because well-developed upper pecs are one of the greatest signs of an aesthetic physique.

It gives your chest that square, powerful, “masculine” look. The highest level of strength is to perform one arm push ups with your feet elevated on a chair. If you can work your way up to this exercise for 5 solid reps… You will have a word class upper body and core.

Exercise #2: Pike Push-ups & Handstand Push-ups

Push-ups aren’t enough to build a great upper body – we also need to work on vertical presses.

This will help support well-developed and rounded shoulders.

Great shoulder development is a key sign of a great physique! In this “bench press crazed” fitness world, there’s no shortage of guys with big, bulky pecs. But strong, powerful shoulders are a rarity in this world…

And great shoulder development exudes masculinity and power! The key to building great shoulders is to get very strong on overhead presses.

One way to accomplish this goal is by doing shoulder presses with weights. Another way is to build your way up to handstand push-ups against a wall… But here’s the kicker: place your hands on blocks or parallel bars. This will allow you to get the full range of motion.

If you can build up to 10 full-range handstand push-ups against the wall, you will have some seriously strong and round shoulders!

Exercise #3 Chin-ups and (Advanced Variations)

One of the most functional movements known to man is to hang from a bar and lift your chin up over the bar! This exercise will increase strength throughout your upper back and biceps.

In fact, the best way to build a solid back and V-shaped torso is to become a beast on the bar. When pull-ups and muscle-ups are a piece of cake, your back and biceps will be dangerously strong!

You’ll also have great shoulder width. The shoulder-to-waist ratio in men is the most powerful physical sign of attraction, and pull-ups support broad shoulders beautifully.

This is because the bigger and stronger your upper back is, the wider your torso will be. Once you’re proficient on chin-ups and pull-ups, you’ll be working your way up to one-arm chin-ups and muscle-ups. These are the movements that will take your physique to a whole other level!

Exercise #4: Pistol Squats (And Pistol Progressions)

It’s no mystery that the most basic and effective leg exercise is the squat. It involves all the major muscles in the lower body. When we’re working with our own bodyweight, the logical step is to advance to doing a full squat on one leg.

This exercise is called a pistol squat – the reason being that the bottom position resembles a pistol. The advantage of pistol squats over traditional barbell squats is that the lower back isn’t a limiting factor.

What’s more, pistol squats will increase balance, coordination and flexibility. When you can explode up on your pistol squats with ease, you will have a serious set of legs – legs that will allow you to sprint fast and jump high!

Legs that will make you an athletic beast! I believe everyone should work up to being able to do 5 pistols on each leg. The next step from there is speed pistols. This is where you focus on standing up as fast as possible.

If you want to take it even further, you can do pistol jump squats. For this exercise, you want to explode up from the bottom of the exercise into a powerful jump. You can imagine the tremendous power this exercise will develop.

Exercise #5: Hanging Leg Raises and Front Lever Pulls

What would a bodyweight course be without an emphasis on specific core training?

Now, when it comes to the core, there’s no need for a dozen abdominal exercises. Simplicity is best! The hanging leg raise exercises are hands-down the best abs exercises you can perform. You’ll build incredible core strength without causing back pain or stress.

When full-range hanging leg raises are no longer a challenge, the next step is to work towards performing front lever pulls. Not only does this exercise look freaking badass, it will build the abs of a world-class gymnast.

That, and you’ll develop some incredibly strong lats! I have developed some seriously etched-out abs, yet I hardly do ANY direct abs training.

Usually I just work in a few sets of front lever pulls and L-sit holds into my training – and that’s it! For example, check out the picture below (ignore the half naked model, lol):

Exercise #6: L-Sits & Back Bridges

Two exercises that have delivered for me massively are the L-sit and back bridge. Not only do these exercises support incredible core strength, but they build a very valuable type of flexibility.

They build flexibility during tension. These exercises will absolutely injury-proof your body. Implementing back bridges and L-sits into your routine will turn you into an athletic badass.

In the Bodyweight Mastery Program, I recommend you finish ALL the workouts with some L-sits and back bridges. If you have had back pain or shoulder pain, get ready to say goodbye once and for all!

You see, you can have all the strength in the world… But if you have a bad back or nagging shoulders, what’s the point? All that strength and size is useless. It’s important to be highly limber, functional and resistant.

Next Step: Get The Bodyweight Mastery Program!

Bodyweight training is something everyone should work into their regime for many reasons already covered.

I personally incorporate bodyweight training into everything I do – and some months it’s ALL I do. Best of all, working up to the advanced variations on bodyweight movements will also help bring up your lifts in the gym as well.

If you want to start incorporating bodyweight training into your routine, then I highly recommend checking out my brand-new Kinobody program, the Bodyweight Mastery Program.

Simply put, it’s the best and most effective bodyweight program on the planet – because, well, it actually works. Not only does it give you proven strategies that allow you to build up to the most advanced bodyweight movements known to man…

But it also accommodates ANY level you’re currently at, meaning there’s a place for you to start even if you can’t do a single pull-up.

Anyway, if you think this is something you’d like to check out, then click here to learn more about it!

The post The Six Best Bodyweight Movements for Developing a Great Physique appeared first on KINOBODY Fitness Systems.

Authors Note:

The following post was originally an email, that I wrote to my list. But the response was so massive, I wanted to share it on my blog as well. This is my story.

Make no mistake, this isn’t to impress you, but to impress upon you, just what is possible, when you follow the steps that I share in the video.

Final note – Make sure to join the Kinobody exclusive email list so you get my most cutting edge strategies and advice, each and every week.

To join the email list, just take the Kinobody Physique Survey, you’ll also learn what physique type you fall into, and exactly what you must do to achieve the perfect, lean and chiseled physique!

Now without further ado, here, we, go! 

The Untold Story of Greg O’Gallagher

In just the last 5 years, I’ve created a massive fitness influence and I have positioned myself as one of the major fitness authorities online, all by the ripe old age of 24.

Thousands of NEW people follow my courses every month...  Everyone from teens, to actors, models, CEOs of huge companies, military personnel, athletes… And here’s the kicker:

Even successful personal trainers, fitness coaches, doctors and strength and conditioning specialists follow and utilize my programs with absolute enthusiasm… 

And yes – amazing results! In fact, world renowned strength coach, speaker and author, Dan John, is extraordinarily fond of my work and links me out frequently. 

As well, celebrity trainer Mike Vacanti and Mark Dhamma both love my Greek God Program. (And have been making incredible gains on it.) All of this – and I’m only a 24. 

Why am I telling you all this?  

One simple reason: I truly believe I offer the best fitness courses in the world for men and women looking to build an amazing body, develop incredible strength, and enjoy life!

If you don’t believe me, just browse through my social media pages. Look at the testimonials… It truly is amazing! And what’s more… The majority of my followers have tried everything else… 

Yet they never experienced the life changing results they were looking for, nor did they experience the liberation and freedom. Then they found Kinobody – and it was a game-changer!

Here’s Where I’m Going With This…

Part of me is befuddled. Downright confused. How could it be that at just 24 years old, I’m making such a massive splash in the fitness industry? That’s a very good question, but the answer is a simple one:

PASSION!!!!!

Six years ago – at just 18 years old – I had to make a choice. Was I going to pursue a university education, get a business degree and work up the corporate ladder?

Or… 

Was I going to carve my own path and follow my passion?  I knew that if I did the former, there was no fucking way I was going to be the best at my craft. 

I would have been mediocre…. (And well… Fuck being mediocre, right?). But this fitness thing. I knew I had something beautiful to share. I knew I could make a difference… 

People throw around the word “passion” a lot – but “passion” doesn’t even begin to express my dedication to fitness. It is beyond passion… In fact, let’s take a look at the last couple decades of my life:

Age 6

I idolized one of the dozens of action figures I collected. He was muscled to the bone. I was awe struck. 

I waved up my action figure, and asked my dad, “Dad, could I ever look like that?” 

He responded, “Son, of course! You just have to workout.” 

That was the moment I realized we have complete control over our strength, physique and fitness… 

It blew my mind!

Age 9

My father bought an adjustable dumbbell set… 

I so badly wanted to use it…  I freaking loved the idea that I could do these exercises and make myself stronger and more muscular. I begged him to let me use his dumbbells. 

Eventually he let me. He adjusted the dumbbells to 10 lbs. I picked them up and started doing curls. Seconds later, the blood started pumping to my arms… They swelled up! I was freaking thrilled. 

I ran around my cottage showing my biceps to everyone. I mean everyone!  I was so proud. I didn’t even realize it was a temporary blood pump. 

It didn’t matter. I was already in love with working out – and I wasn’t even 10 years old.

Age 13

It was Christmas, and I asked my mom to buy me a couple workout programs. That’s all I wanted.

But since I was too young for a credit card, I had to get my mom to buy them for me… I couldn’t wait to open up my presents! I remember being so freaking excited…

Safe to say, I got the workout programs and dug right in.I was hooked.  One of the programs was the Underground Guide to Warrior Fitness by Ross Enamait. 

One of my early fitness mentors. Soon after, we went on a family vacation to the British Virgin Islands… I remember thinking, Holy shit, where am I going to do pull ups?

Nothing was going to put my fitness routine on hold. 

I had to improvise…

Age 15

I bought a personal training textbook. I began learning everything I could about working out, since I desperately wanted to help as many people with fitness as possible.

I even asked my brothers if they’d want to workout with me… But to my dismay, they weren’t into it (yet). So I started thinking…

How can I share this stuff with more people? I started a Youtube channel, showing my workouts and progress from 13-15 years old…

It began to blow up…But I was young and shy and didn’t know how to handle theattention, so I closed it down.

But that didn’t matter. Word spread around my school and I already had a bunch of people in the older grades wanting to learn from me and workout with me. 

This time, I welcomed it.

Age 18

I dropped out of University. It didn’t feel right – it wasn’t the path to the life of my dreams. So I started a personal training business instead. I began to make some money, but I didn’t love it…

It still didn’t feel like I was waking up everyday to follow my dreams. But that was about to change…

One Year Later… Age 19

(Me and my buddy hanging out in LA.)

I needed to get away, so I flew out to LA for a few months. I was working at a gym there and began to work on my vision.

What did I want to do? I connected with one of my most important mentors – Rusty Moore… 

And shortly after, I registered a domain name. www.Kinobody.com. 

All of a sudden, Kinobody was born. 

For the first time in my life, I finally felt like I found my purpose: 

Sharing my fitness tips with the world and inspiring people all over the world. I was just 19 years old. Safe to say – it’s taken off quite well from there ;)

BAM! The Rest Is History :)

Just wanted to share my story… I’m young – but I bleed fitness. And it’s clear that something in YOU recognized what I have to share is unique and game changing, and that’s why you’re here.

…So BIG props to you :) I have no clue what my exact plans are for the next few years… But I know one thing: this is just the beginning.

I want you to be as big a part of Kinobody as possible. That means embracing the lifestyle and building YOUR dream physique.

Here’s what I want you to do:

Step #1:

Make sure you’re following the best course of mine possible for you. (I explain each one in-depth here). And you can even take the Physique Survey, to learn exactly what you need to focus on to achieve the lean and chiseled physique. 

Step #2:

Get on our social media scene.  Fact of the matter is, every day tons of people are tagging Kinobody on Instagram and checking out my daily pics and captions.

Following my daily snap chats (@gog9)…. And following my vlogs on YouTube. Don’t miss out on these valuable sources of content! Not only will you learn some solid tips, you’ll also ingrain these concepts and help keep yourself motivated.

Everything you allow to enter into your mind will have an effect on you (whether you like it or not). Immerse yourself with the people and content that will support your goals.

Step #3:

Share your knowledgeeeee! If you have found Kinobody to be extremely helpful, don’t be afraid to share it with people. 

You don’t need to be an expert to help someone! And heck, if you want to build your own fitness following, go for it :) 

One of the best ways to learn is to teach someone else. 

Oh and btw, people have been asking over and over again if I have an affiliate program – mostly because they love my programs and want to share them with people.  Well, the short answer is – yes, I do. 

If you want to learn more, you can go here.

The post How to Be the Best at What You Do & The Untold Story of Greg O’Gallagher appeared first on KINOBODY Fitness Systems.

For the last several months, I’ve been doing Kinobody meet ups in different cities like Toronto, New York and LA. Funny enough, the response has been absolutely amazing.

I’ve had hundreds of people ask if I would come to their city so they could meet and train with me! I definitely plan to do more meet ups… It’s a true pleasure to meet the amazing people that follow my teachings.

I should probably mention – I don’t promote these meet ups that hard because I want to keep them low-key and intimate. So if you haven’t heard about it until now – I’m sorry, haha.

Now interestingly enough, quite a few guys that showed up at the meet up were a few months deep in my Aggressive Fat Loss Program. So naturally, I had them share their experiences on camera.

Crazy Results After Just A Few Months…

A few guys at the meet up had dropped 30+ lbs in a few months like it was nothing on the Aggressive Fat Loss Program!

I even asked them how tough the diet was or how much hunger they experienced… Remarkably, they said it was the easiest diet they’ve ever done! Imagine that… The best results and the easiest diet. Very powerful! But then again, this is my specialty: getting people very lean in the most enjoyable way possible.

Now, I hear about results like this from people following my programs all the time. But hearing it firsthand – in person – is really sweet!

If you haven’t checked out Aggressive Fat Loss, and your goal is to get very lean, you can learn more about it here.

How to Bust Through a Fat Loss Plateau

In one of the cases, Jordan had dropped 35 lbs on my Aggressive Fat Loss Program, but he was hitting a stall. He was stuck and wasn’t seeing the same results.

I’ll mention first that losing 35 lbs is a pretty big deal, and something to be very proud of. Now, what happens is people usually drop fat very fast until they get to a low-moderate body fat. For men, this usually is around 12-15% body fat.

When you’re dieting to 12-15% body fat, fat loss gods are in your favor. You have plenty of disposable fat to burn off and hell, your body-regulating hormones are in your favor as well.

Then, when you dip below this 12-15% body fat range, it becomes a little trickier. You have less fat availability, leptin levels are lower and frankly, being in a big calorie deficit becomes a little tougher.

You experience more hunger, and you don’t see quite as fast results as usual…

It’s Not What You Think & Here’s Why

Here’s the deal: when your calories are dialed in properly and you’re eating at a supposed large calorie deficit, the last thing you want to do is drop calories further or add a bunch of cardio.

For example, let’s say you have an average 180 to 200-lb male. And let’s say they’re on just 2,000 calories per day for an aggressive rate of fat loss.

Well, here’s the thing – if they’re not seeing fat loss at 2,000 calories, that’s a huge problem. It means that either they’re not consistently sticking to their nutrition plan, and thus, going over in calories…

Or, it means that their body’s energy expenditure has slowed down. And, of course, water retention can be a real issue here. But in all three cases, lowering calories will only further exaggerate each and every problem.

If they’ve been overeating on their diet, well lowering calories will just make them binge more. If their energy expenditure has taken a hit, lowering calories will just mess with their metabolism further.

And finally, if water retention is the issue, well reducing calories will only increase stress hormones, exaggerating any water retention going on!

The Solution to a Fat Loss Plateau

The solution is simple: eat more.

Yet, very few people will listen to this advice! Most people are terrified of eating more when fat loss plateaus. They think if they increase their calories, they will gain weight.

Well, interestingly enough, in most cases when I get people to eat more, they actually experience a “whoosh effect”. They look leaner almost overnight. Their body desperately needed a break from being in a large calorie deficit. Once you begin to meet your body’s energy demands, it stops fighting against fat loss.

This advice isn’t very common. Because, well, most people that want to get very lean are competitive bodybuilders, fitness models and actors, people who need to look sharp for a short period of time. They can stand to beat their body down into the ground.

But the thing is, I have no interest in helping you look good for a day. I want to teach you how to be lean for life, with absolute ease and enjoyment.

One of the tools to doing so is taking regular breaks to eat around maintenance calories. So if fat loss stalls, I would take 1-2 weeks to eat around 14-15 calories per pound of bodyweight each and everyday (rest days included).

What Happens From Taking This “Maintenance Break”

When you start to eat more, you’ll increase the hormone leptin. Leptin is a hormone that regulates bodyweight, that takes a hit during long periods of dieting.

When leptin levels are low, you’ll experience more hunger and your metabolism will become slower. By taking at least 1-2 weeks to eat around maintenance, you will elevate leptin.

What’s more, you’ll also regain some quick lean mass by eating more. Your muscles will soak up calories like a sponge. And of course, you’ll get a very much needed psychological break from being in a constant state of breakdown.

Fat loss is catabolic – your body is breaking itself down. It’s a necessary part of the game, but you don’t want to always be in a state of fat loss. Your body needs a break.

When you put this together, going into a couple weeks of higher calories, you’ll shed excess water, your muscles will fill up and you’ll look much better.

Then, when you go back to low calories, you’ll lean up much faster than before!

How to Increase Calories

There’s no hard rules to doing this. I simply recommend eating around maintenance for 1-2 weeks or possibly longer if you want. Your weight may go down or it may increase, but if you’re eating around maintenance, you’re not going to be gaining body fat (so don’t obsess about the scale weight).

Besides, the idea is when you go back to your lower calorie diet, you’ll reach your leanest state ever.

And the only way to do that is to stop doing what isn’t working anymore – trying to be in a compulsive calorie deficit.

Final Notes

That’s really all there is to it. I’ve been using this strategy for a couple years with great success.

If you want to get very lean, make sure to check out the Aggressive Fat Loss Program… It truly is a game changer.

The post How to Break Through a Fat Loss Plateau (& Aggressive Fat Loss Results) appeared first on KINOBODY Fitness Systems.

In this post, I want to share one of my favorite techniques to building nice, big, rounded shoulders!

Now first things first – building great shoulders as a natural is a difficult mission. That said, I’ve been able to take my shoulders to “Superhero” status by utilizing a few tactics.

(My Superhero Bulking Program is the course that I created to take my physique status to the highest level.)

I was seeing really good results on my shoulders by getting really strong on overhead presses in a reverse pyramid fashion. But, I never really got the full, capped look, that I wanted…

What I learned

What I learned is that to really build big shoulders, you need a combination of heavy shoulder pressing and an ample amount of isolation work on the lateral and medial head of the deltoids.

The best way to build muscle through strength gain is Reverse Pyramid Training. This will allow you to milk out the most muscle growth and experience a very fast rate of strength gain.

That said, this style of training is not perfectly suited for shoulder isolation exercises. The reason being, lateral raises and bent over flyes don’t respond well to heavy weight and low reps.

The Best Way to Do Light Weights

The most effective way to trigger muscle growth with light weights is with a strategy known as rest pause training. I discuss this in my Mega Training Report.

What rest pause training does is it allows you to get more muscle fiber recruitment, than usual, with an otherwise light weight. This is very cool…

Now with my shoulders, I like to do heavy overhead pressing, and even incline presses will build the shoulders to a certain extent. And, twice per week on my two upper body workout days, I’ll do a shoulder isolation movement, rest pause style.

One of my favorite exercises for shoulders is the cuban press (as featured in the video above). It’s great at building the medial and rear head of the shoulder. I definitely challenge you to work this exercise into your program.

You can substitute it for conventional lateral raises or bent over flyes! It’s a brutal exercise and does at great job at building shoulder size!

The Next Step

If you’ve built some solid strength and you’re looking at taking your physique to the highest level possible, I recommend taking a look at the Superhero Bulking Program.

It’s extremely powerful at accelerating muscle growth in one to two areas a time. That’s how I structured the program, you’ll work through four phases, each one two months long.

My favorite phase is the shoulder phase. Whenever I do the superhero bulking shoulder phase, I quickly get accused of taking steroids.

Nope! No way!

…I just know what it takes to build phenomenal delts. Get really strong on overhead pressing in a reverse pyramid fashion. And hit plenety of rest pause shoulder isolation.

The post Secrets to 3D Delts as a Natty: Rest Pause Cuban Presses appeared first on KINOBODY Fitness Systems.

In this post, I want to flesh out a question I get asked all the time – is Bulletproof coffee the bees knees?

Now first order of business, what exactly is bulletproof coffee? At it’s core, bulletproof coffee is some glorified coffee with the addition of 2-3 tablespoons of grass fed butter and 1-2 tablespoons of high octane MCT oil.

So essentially, what you’re doing is adding 360-600 calories of pure fat to your morning coffee. The idea is to improve fat burning and mental clarity.

Fat Loss is About The Calorie Deficit

Now as we know quite well, fat loss is all about finding the most enjoyable way to eat at a calorie deficit. Stuffing 400-600 calories of pure fat in your coffee to lose MORE fat seems ass backwards to me.

A better bet would be to actually do intermittent fasting. You know, just stick to water and black coffee and create a calorie deficit.

That way, you’ll have way more room to enjoy epic meals later in the day. Because, after all, the 3-6 tablespoons of pure fat actually has calories.

Fat Blunts Growth Hormone

Another huge issue with putting fat in your coffee is that it blunts growth hormone secretion. You see, intermittent fasting has been shown to increase growth hormone by up to a staggering 2000%.

This large increase in growth hormone helps increase fat mobilization and preserve muscle protein. This is also one of the reasons that intermittent fasting is so effective.

Well, fat increases a growth hormone inhibiting hormone called Somatostatin.

People think fat mobilization is all about low insulin levels. As it turns out, low insulin isn’t enough to maximize fat mobilization. You also need elevated growth hormone.

Case in Point

I have often worked with people that couldn’t lean down on Bulletproof coffee. In many cases, they actually gained weight. This is of little to no surprise to me.

The true benefits of intermittent fasting come when you actually fast. That means zero calories! Sparkling water and black coffee are great appetite suppressants during the fast.

There’s no need to waste 60g of fat in your coffee. You should naturally be able to experience an incredible hunger blunting sensation and laser focus with real intermittent fasting.

This comes down to triggering the sympathetic nervous system, which happens naturally during intermittent fasting. When you’re operating in the sympathetic nervous system, you are alert, focused and highly energetic.

Your body isn’t allocating any energy to digestion – all your resources and energy can be honed in on exactly what you’re doing.

This is what Ori Hofmekler talks about in the Warrior Diet. And pretty much everyone I have talked to that is doing my courses has noticed the incredible state of being fasted.

An Important Point

Here’s the deal – it took me about five brutal years of struggling finally crack the code. What code is that? Being able to eat to complete and absolute fulfilment while staying near shredded.

There is no way in hell I could stay lean or even consistently drop fat if I was putting 300-500 (or more) calories of fat in my coffee. No question about it.

If you really want to get lean with ease, you’re going to need to start doing real intermittent fasting and drinking your coffee black!

This is the shape I maintained while in LA – gorging twice per day (and enjoying alcohol, of course). That’s my friend Andreea Cristina by the way. She’s a awesome girl and is mega huge on Instagram. (I’ve been helping her with her fitness game.)

Next Step

The next step to living the kinobody life is to pursue one of my courses. You can learn about the programs I offer here. Each one of my courses utilize intermittent fasting.

It is one of the most effective daily practices you can do to support a lean, muscular and chiseled physique! To be highly focused and productive and to support amazing, lasting health.

The post Bulletproof Coffee vs Black Coffee While Intermittent Fasting appeared first on KINOBODY Fitness Systems.

In this post, I explain why your best bet is to do intermittent fasting daily.

Now, there are numerous approaches to intermittent fasting. Some of the popular approaches involve doing longer 24-hour fasts, one to two times per week.

My issue with this is that fasting for a full 24 hours is not very enjoyable. You’re going to have to battle hunger and that’s no fun. What’s more, fasting 1-2x per week doesn’t teach you how to handle your nutrition on your non-fasting days.

In the past, when I did the 1-2 “longer format” fasts each week, I would end up overeating on my other days and consequently, I struggled to lean down.

Eating in the Morning Can Trigger Hunger

As well, a huge benefit of fasting daily is that for many people, eating first thing in the morning can trigger hunger. This is because cortisol levels are highest in the morning! Eating with high cortisol will cause a rapid drop in blood sugar, triggering a subsequent increase in hunger.

Intermittent fasting just makes staying lean so enjoyable!

Now, even if your goal is to build muscle, daily fasts make staying lean on a bulk super easy. This is because you’re optimizing anabolic and catabolic activity. As well, daily fats are awesome for boosting mental clarity and productivity.

Daily Fasts Are the Way to Go

If you really want to get lean with ease, you need to learn how to consistently eat at a calorie deficit with absolute ease. This means doing daily fasts.

Now there’s no need to fast 24 hours… My recommendation is to push your first meal 5-8 hours after rising. This will deliver all the benefits of intermittent fasting while giving you the flexibility to allow nutrition to fall into the background of your life.

By pushing your first meal 5-8 hours after rising, you experience great fat mobilization and you give yourself a ton of room to eat plenty of food later in the day.

Fasting Daily is Easier than Fasting a Few Times Per Week

Another reason why you should fast daily is because your hunger hormones will adapt to it. And after a few weeks, you won’t experience any hunger during the fast.

If you only fast a few times per week, you’ll never give your body a chance to fully acclimate to fasting during the day. Now, if you’re ready to experience incredible results, you need to jump on one of my programs.

I recommend taking the Kinobody Physique Survey to find the best program for you! Plus there’s an awesome gift at the end :)

A Recent Kinobody Transformation

F’ing awesome email came in today! In 12 weeks, Jeff dropped 27 lbs – while putting on serious muscle… He’s done the “bodybuilding” thing in the past and has never made such crazy results in his life.

He was skeptical eating two big meals per day, not going crazy on protein, taking zero supplements and working out just 3 days per week. But he committed to the program for 12 weeks and he’s absolutely blown away. Great work manggggg!

Here’s what he had to say:

“Greg,

I just wanted to say that I have tried everything to build a good physique, but I have always taken a bodybuilding approach. And then after trying everything I took off working out for a while feeling hopeless.

One day I came across your program and tbh I didn’t think it would work because I have always believed that you needed to take a lot of supplements, eat like 6-7 and workout 5-6 days a week.

So after telling myself I have nothing to lose, I decided to give it a try for 3 months. No program has ever worked so good for me! My before and after picture is up top and I feel that in 3 months I have never gotten such good results with any other program out there.

My pictures are posted above and they are 3 months apart, I went from 248lbs. to 221 lbs. while building muscle! And I did exactly what you said to do , I took no supplements, 2 Big meals a day and trained 3 times a week. You are awesome and your program is too.

Jeff P.“

Make sure to go over to Kinobody.com/Survey to find the best program for you! Or, if you simply want to get lean as fast as possible, check out Aggressive Fat Loss (my course specifically designed to drop fat as fast as possible).

The post How Many Days a Week Should You Do Intermittent Fasting appeared first on KINOBODY Fitness Systems.

In this episode, I sit down with Ashley Bailey, who underwent an incredible transformation while following my Aggressive Fat Loss Program.

Ashley originally sent me an email, and I knew I had to get him on the podcast!

Here’s what he sent me:

“Hey Greg, what’s up.

I found Kinobody about 9 months ago and want to share with you the incredible progress I have made so far following both your Aggressive Fat Loss and Greek God Program – both awesome! Have taken me from about 15-16% (187lb) with no strength (3 pull ups) to about 8% BF (165lb) and able to do a one arm chin!!

I found Kinobody in September after looking into Intermittent Fasting in more detail (as I’ve never really liked eating in the mornings anyway) and started working my way through all of your podcasts, as something just resonated with me in the way you approach your lifting, nutrition and lifestyle in general.

I’ve always lifted and was in the gym since about the age of 16 when training for rugby at school here in the UK. I played rugby at university as well and continued with the gym. It’s always made sense to me to lift ‘heavy’ (5-8 reps) and not exhaust yourself by working up to the heavy weights at the end of the set etc!

But I never followed a structured program/diet and made pretty poor gains in all the years I actually ‘trained’ and came out with nothing to show for it. I’ve never been in what someone would describe as ‘good shape’. Pretty depressing for years of training.

This has been especially true the last few years and when stumbling across Kinobody I was probably 2 years out of any sort of exercise at all and pretty unhappy with the way I looked in the mirror (working life had taken its toll).

Last summer I decided enough was enough and joined a gym in London. I followed my own program for 4-5 months and honestly made very little progress! Below is what I looked like after that training:

Awful I know!

In September I started ‘bulking’ from the information I had taken from the podcasts and this steered me pretty well for some decent strength gains. Then in january I bit the bullet as it were and bought the AFL guide and it changed everything!

From following the program I was able to go from around 15-16% BF to a lean and strong 8% two full weeks in advance of my goal – holiday in May. All my lifts had increased dramatically as well despite the cut!“

Crazy, right?

In five months, Ashley completely and absolutely transformed his physique! He cut from 16% to 8% body fat, and developed a high level of strength and muscle density!

And best of all, he shares his entire journey with you, on this podcast of epic proportions. You’re going to learn, first hand, exactly what it takes to achieve an amazing transformation – while letting go of the unnecessary.

If you want to join AFL and start dropping fat at a fast rate, go over here.

ALSO – comment below and let me know if you enjoy these style shows… I have a ton of people that have experienced dramatic transformations with my courses, and I’m happy to record more podcasts with these awesome individuals :)

The post Intermittent Fasting Transformation by Ashley Bailey: Aggressive Fat Loss Program appeared first on KINOBODY Fitness Systems.

Recently, I’ve been doing quite a few photoshoots, and I’ve had a number of people ask me how I get ready for them. Most fitness models and bodybuilders are known to take drastic measures getting photo ready.

Typically, they’ll do carb depletion, increase cardio and training, and of course, water and sodium manipulation… And the list goes on. The idea is to look as dry as possible.

Well funny enough, I don’t change a thing when I’m getting ready for a photoshoot. That said, I don’t like the extremely shredded, dry, vascular look.

To me, it is absolutely unattractive! I’m not worried about getting all the water out from under my skin. Besides, when I do a photoshoot, I want to show people how they can look while enjoying life.

If I resorted to obsessive means, what would I be teaching you? I’d give you an unrealistic ideal. The night before my photoshoot, you’ll see me enjoying plenty of salt on my food, chocolate and yes – PopChips!

The Concept Behind It

Looking downright incredible each and every day comes down to two things.

First – building up a high level of strength. When you develop amazing strength, your muscles will always look dense, tight and developed.

When people focus on doing a large amount of training and fatigue work, they end up looking puffy one day and flat another day.

If you want to look consistently good and be powerful, you need to focus your efforts on gaining strength. You can do more fatigue/volume work on the lateral and rear delts to put you over the edge… But that’s like the icing on top of the cake!

Secondly – you need to bring your body fat levels down to the 6-9% range for men.

This is where you look amazing. Your waist will be taut, your muscles defined, face chiseled and you’ll have great muscle separation and proportion. It’s only when you get down to the 6-9% body fat range that you really start to stand out!

This is why actors focus on leaning down for movie roles. They know that if you get lean, you don’t need to have a lot of muscle to look good.

Strength + Leanness

When you’re lean and extremely strong, you look good all the time. You’ll always look sharp. You don’t need to pump up or do any water, sodium or carb manipulation!

In fact, you can enjoy plenty of carbs and salt in your diet all the time! This brings me to another point: salt only causes excessive water retention if you consume more than usual. This is why continual salt restriction is a horrible idea!

But first, a few things:

Sodium is a required nutrient that the body needs to function properly. Theoretically, if you were to consume a zero sodium diet (this is very difficult to do), you can die. Secondly, sodium has no influence on fat gain. However, sodium can cause water retention.

The post How I Prepare for a Photoshoot appeared first on KINOBODY Fitness Systems.

On one hand, you want to structure your training and nutrition in a way that is downright enjoyable! People are in love with my courses because you get to eat big meals, you can eat the foods you love and you experience incredible freedom.

You’re not in the gym everyday – you’re lifting three days per week. You’re making strength gains each and every workout and as you build up strength on your key lifts, your physique transforms before your eyes.

Now making fitness enjoyable is incredibly important. But make no mistake, it’s still not easy! You still have to commit yourself and make sure you hit your three workouts per week with absolute intensity.

You still need to make sure you stick to your nutrition plan, consume enough protein and hit your calorie numbers. So even with the best program in the world, it still requires some level of discipline!

Here’s My Key to Success

Do you want to hear my key to success and staying motivated? You need to become an absolute bad ass! Here’s the deal, when you feel that resistance, when you feel like you really don’t want to workout…

That’s exactly when you must put a gun to your head, and force yourself to train. When you feel like you really want to go way over your calories, that’s when you must put the foot to the pedal and keep pushing forward!

If you give in to your mind, you will be defined by it. And you will become weak. If you realize that these are just thoughts, and they have no control over you, then you can break away from them.

And you will shape yourself into an absolute warrior!

The post How to Stay Motivated on a Diet & Workout Program appeared first on KINOBODY Fitness Systems.

On my last trip to LA, I had the opportunity of meeting and connecting with Tai Lopez. Funny enough, he actually has been following me on instagram for a while.

I was pretty thrilled to learn that. I initially came across Tai Lopez from his Lamborghini ads all over Youtube. I don’t think I was turned off, but I wasn’t really interested in making money so I always skipped the ad.

Well, one day at a dinner several months ago, I heard people talking about him. Some people liked him, some resented him! Well, finally I decided to watch the add for myself.

After watching the ad, I couldn’t help but think, what a marketing genius he is. I began to look at his free content on his Youtube channel and was very impressed. The guy is an amazing speaker and he knows how to hook you.

Since then, I’ve been slowly modeling many of his marketing and social media strategies to grow Kinobody.

A few of these strategies include posting all my Youtube videos on Kinobody.com (and putting the audio on a podcast), as well as using snapchat (@gog9) and Periscope @gregogallagher to build a tighter relationship with my audience.

I Had The Chance To Hang Around Tai…

I had the chance to hangout at Tai’s office and his house, and even shoot the shit with him. I also got to hangout with many people that work closely to him and have learned from him…

I asked them what they learned from Tai and in each case, it was something extremely powerful. Here’s me at Tai’s office with his brother (middle) and Dougie Forlano (left).

The Four M’s of Motivation

I had the chance to shoot a video with Tai, so I wanted to get his thoughts on motivation because so many people struggle with motivation and following through on a program.

Here’s what I learned from Tai Lopez. There are four compelling types of motivation – money, mating, mastery and momentum!

If you find out exactly what motivates you, you’ll be able to hustle much harder.

Are you motivated by making lots of money? Good. Let that push you forward, and don’t get guilt tripped about it. If you want the big house, the mansion or the exotic trips, that’s perfectly okay!

Are you motivated by women? Do you want to have an amazingly beautiful girl in your life? Then work your ass off and let that be your motivation.

Do you want to become the absolute best at your craft? Do you want to experience fame and notoriety? Then let mastery motivate you!

Finally, do you like pushing and making forward progress, each and every week. Do you like to be conquering life, and don’t want to lose your edge and your positive momentum!

Then keep working your ass off to keep that knife sharp. As you can see, finding your most powerful motivator, will give you the discipline and fortitude to keep pushing day after day.

I don’t think it has to be one of these. It could be more than one. It also might change. For a while, you may be motivated by women, but then, when you get the dating stuff handled, you may be more motivated by financial success or momentum!

Important Notes and Comments

I hope you found some value in this video and post! It’s definitely interesting to learn how human beings are wired! I’ve always been very well aware that as humans, we generally want a few things in our life.

We want to succeed in fitness, social/dating and career/business! I’ve also been focused on improving in these areas. To me, that’s what fulfills me: building my body, building my business and having an awesome relationship (or single life) and friends.

When I’m conquering in these areas, I feel totally fulfilled and on purpose. If I’m only focused on one or two of these, something doesn’t feel quite right.

I’ll also add, the importance of being present into the mix. Living in the present moment and not looking to the future for fulfillment. Pouring your attention into the fullness of life. Into the fullness of this.

This is something I discuss in this very important post – How Being Present Can Transform Your Life.

The post How to Motivate Yourself for Success with Tai Lopez appeared first on KINOBODY Fitness Systems.

In this video, I give you an inside look into some of my biceps training. I decided to share this video on Kinobody, because there’s a very important point.

Perfect form isn’t necessarily, being extremely strict. It’s training in the way that places maximum tension on the muscle, while allowing for optimal strength gain, and of course, limiting the risk of injury.

During standing curls, I recommend using a natural sway. If you try to keep your body completely still, you won’t be able to go very heavy and you’ll find it extremely difficult to add weight.

The reason is simple: the weight will force your body down. It’s physics. Using a natural sway allows you to put greater tension on your biceps.

And most importantly, it’s much easier to get stronger with this type of form! So by using this form, you’ll actually experience greater strength gains and progressive overload. Remember, progressive overload is the main driver of muscle growth.

Quick Note – A natural sway will not increase your risk for injury. Excessive hoisting, jerking and arching, however, will.

A Funny Story

A few months ago, I was working out with my good buddy Brandon Carter. He was tearing up my form! He definitely prefers to do strict standing curls. To each their own…

He posted a video of us working out and his entire following was tearing me up! Well, I swindled the audience with the following comment!

Final Take Aways

Lifting with proper form is definitely very important… But proper form isn’t always what you think. It’s not necessarily being extremely strict.

Sometimes proper form is more of a natural movement! Just make sure, that you’re not jerking or hyperextending during standing curls. The idea is maximum tension on the biceps.

A natural sway is good. Hoisting and jerking is not! Now, most of my training is relatively strict, especially with the presses! But even on the presses, I often see people make the mistake, of not getting their shoulders back and chest up!

This creates a shelf between the bench and their low back. This is what you want – it will allow for better chest activation and more shoulder safety. I explain this concept in this post: Bench Press Form.

Build the Strength & Physique of a God

If you want to build incredible strength and develop the sleek muscle proportion of a god, then join the Greek God Program!

…Or you can read about some of the transformations from the Greek God Program here.

The post Biceps Training: Why I Do a Natural Sway During Standing Curls appeared first on KINOBODY Fitness Systems.