Coach Taylor TV

For anyone who is not aware, I thought I would share my new Coach Taylor TV videos.

Here are the first two episodes!! Hope the new format is helpful and that I am answering questions that provide everyone with solid information that helps with your fitness goals.

I will be basing this show around questions from viewers – so if there is anything pressing you would like to have me answer or simply get my opinion on – reach out!

Email, twitter, facebook, and commenting on here or youtube are all easy ways to get your questions to me!!!

Coach Taylor TV – Ep. 01

-what does it take to get abs
-what are the best ab exercises
-how often should you workout
-how much cardio vs. strength training should you be doing
-why do you need to train if you’re already lean


Coach Taylor TV – Episode 2
What awesomeness did we cover in this episode?
*Baby GOT BACK – how Sir Mix-a-Lot figured out fitness 23 years ago!
*Are crunches bad for you?
*Should you do full body workouts or split your workouts into separate body parts?
*What is the best time of day to workout?
*What is the best warm-up on earth? Is 5 minutes on the treadmill the best way to warm-up?


Again – send your questions or comments my way!!!!! I am here to give you the information you want to help with your fitness goals!!!

-Coach Taylor

Ep 25 – girls aren’t weak, how to change the fitness world, my apology, why do we talk about athletes, nutrient timing, no trophies for kids

Ep 25 – girls aren’t weak, how to change the fitness world, my apology, why do we talk about athletes, nutrient timing, no trophies for kids

Welcome to episode 25 of Coach Taylor Radio!!

Here is what is in this episode!

News and Stuff

  • The vsit
  • Can kettlebells improve athletes
  • High school gym teachers
  • Left Side vs right side issues
  • Cellulite wraps don’t work
  • Free weights ARE safer than machines

How to Change the Fitness Industry (36:55)

This is for everyone and not just trainers and coaches. The industry is full of sacred cows that need to be taken to slaughter. Stop weighing and measuring yourself, stop tracking how much weight you lift, and stop setting goals. That is how we make the world a healthier place!

My Apology (31:45)

I need to apologize for the way I was. Throwing up and being so sore you can barely move are NOT things that should be a part of the fitness world. They are NOT good things and we need to stop setting them up on a pedestal as aspirations for fitness.

Why Do We Always Talk About Athletes? (27:05)

You hear it and see it all the time: “this is good for athletes but you don’t need to worry about it!” Why? What does this mean and why is it important to your fitness?

Girls Make Themselves Weak Because They Believe They Are (13:30)

Women are taught to be physically weak and to accept that that is the norm. It is a bunch of bullshit and we need to really start focusing on changing this belief!!!!

Nutrient Timing (22:40)

This was a hot topic for a decade in fitness – what is it and how does it relate to you?

Don’t Give Trophies to Kids (10:25)

Even professional athletes agree!!!!!

As always – thank you so much for taking the time to listen to my podcast. I truly hope that the discussion and information I post is able to help make your life and fitness just a little bit better!

Any questions or comments please feel free to contact me! I am always happy to answer your questions!


Coach Taylor

How to Change (Fix) The Fitness Industry

The fitness industry has failed.

This is not going to be another blog about unrealistic expectations or the horror of modern fitness. This is much deeper than that. The fitness industry is flawed right down to its roots, to the very foundation of everything the fitness community coaches and markets.

It is flawed. And as the world changes it is getting even worse.

To my fellow fitness professionals I want to offer my condolences, note that I do not say apologies because I am not sorry. I do offer my sympathies because this is going to hurt. It is going to turn everything you believe on its head and wound everything you thought you know about what you do.

Also note that this is about the general population. This is not pertinent to athletes. Athletes are a whole different story and have a completely different set of needs and values. This is for the other 99% of the population that struggles ceaselessly to improve the quality of their lives, alas, to no avail.

Seth Godin talks about the sacred cows of an industry. These are the that any industry has that are held as the standards of what makes the industry what it is. They are the things that everyone so wholeheartedly believes are necessary that no one ever bothers to question their efficacy.

“Every organization is filled with vestigal activities, sacred cows that feel as though they must be defended. We defend them at our peril… do it too long, and the whole thing is gone.” – Seth Godin

As Mr. Godin states, we defend these sacred cows even though they are destroying what we do. And in order to make things grow and change we must first analyze and possibly destroy these long held beliefs.

How then does this apply to the fitness industry.

Let me describe it by a small description of what I do with my clients and what my business, Taylored Training, which I co-own with my wife, has stopped doing.

The sacred cows we let go of years ago.

We do not weigh people. We do not track and record how much weight clients lift. We do not track what workouts people have done. We do not periodize programs. We do not build individual workouts for each client. We do not track measurements. We do not record food journals. We do not do extensive postural and alignment screens.




What terrible fitness professionals we must be! All fellow fitness professionals (and the wannabe professionals) just had cardiac arrest.

We never do this…..


These tracking metrics are the sacred cows of the fitness industry. They are the strategies and metrics that everyone believes MUST be tracked and recorded in order to ensure success.

The general public has been taught that any fitness professional worth the money will have an extensive list of tracking metrics that will measure their progress. They think being measured, poked, prodded, pinched, and photographed is normal. Even though it scares the shit out of most people.

Remember, I am not some internet quack making this stuff up to be controversial and get a lot of blog hits. I live and practice this stuff every day.

Is it true? Could we slaughter these sacred cows and still make people happy, healthy, and fit?

Yes. Yes you can. Proof? Since getting rid of the sacred cows of the fitness industry our business has grown almost 100%, our staff have grown 300%, our referrals have increased by 100%, and our conversion rate from potential members to full members has increased to 90%.

The most telling statistic though is our renewal percentage. Repeat business is the heart and soul of any company and is a clear indication of how well you are matching the needs and wants of your clients. If we take out members who leave because they move out of town or lose their jobs, my business has an industry drool worth renewal rate of 90%.

That means that 90% of our members sign up for another year-long membership when their membership expires. 90%.

I can’t really give you stats on how many times people renew because we have barely had any members who renew once not continue to renew. They are still our member today and we hope for the rest of their lives.

Why do I cite these stats? For the simple reason that it is proof slaughtering the sacred cows of the fitness industry is not only achievable but, in fact, it is beneficial!

What is Wrong with the Sacred Cows? Kill These Sacred Cows. 5 Sacred Cows That Need to Die.

Why? Why is tracking weight, weight lifted, measurements, and workouts doing more harm than good? How is it possible that this is hurting the fitness world, and in turn the fitness of the population?

All of these traditional goal setting strategies and progress strategies instantly setup all of our clients for failure. I will delve into a couple of examples.


It goes up and down. There is a lower limit. You will never weigh 50lbs. You’ll die first. So at some point you will reach a lowest weightsadwomanscale amount. Then what? You will most likely increase your weight again. Which will freak you the fuck out and spiral you into a yo-yo weight battle.

And lower weight doesn’t make people happy. Being 130lb vs. 140lbs doesn’t mean anything. People really care what they look like. What clothes they fit. Happiness doesn’t come at a certain weight. I have seen it time and time again. ‘Oh, I lost 10lbs, I could go for another 5 though…”

Specific Weight Lifted.

You are NOT superman. There is a limit to how much weight you can lift for any given exercise or movement. You will never bench press 5000 pounds. Disregarding the fact that 99.5% of human beings should never bench press.

This means that at some point you will have lifted the most weight you will ever possibly lift. From there on out it is all down hill. It is a constant message to yourself that you are not as good as you used to be.

Tracking Workouts.

I have done it. The little journal or book tracking every exercise, set, rep, weight, and other details about every training session. Where are all of those journals and books now?

I have no fucking idea.

I rarely even went back and redid a workout. The only thing the journal did was show specific weights on specific exercises, which I just mentioned about how stupid I believe this metric to be. It is normal to lift more one week and less the next and then back up again. Totally normal. So tracking this, again, leads to failure.

Yes, I recognize that it can also lead to success. But why the fuck would I want to use goals that I know a significant percentage of the time will lead to failure?

Postural and Biomechanical Assessments.

Just the tittle alone is enough to scare people away from your measuring tape, protractor, and spread sheet.


We have to know people are fit enough to handle exercise and we use a movement screen to ensure this. In fact we built our warm-up, that EVERY SINGLE member does at our facility, EVERY SINGLE training session, to include all the movement assessments we need to see.

Here is the deal. The human body is a fucking remarkable piece of machinery. But it isn’t perfect. In fact it is so fucking remarkable that is can perform at very high levels when it is totally messed up. Don’t believe me? Watch the Paralympics sometime and see just how spectacular the human body is! Those athletes are fucking remarkable!

Yet our industry insists on analyzing every joint, every angle, every imbalance, and every imperfection to see if it matches some kind of idealized model that in reality doesn’t exist. And when you don’t meet that model we work tirelessly to ‘fix’ you, to ‘correct’ you, and to ‘repair’ you.

The human body isn’t perfect. Striving to make it perfect is just simply going to dishearten people. Making sure they are safe is one thing but we have gone to a corrective exercise lala land attempting to mould everyone’s body into an ideal that changes every 5 years as we learn more about the body.

Individualized Programs.

You are not a unique snowflake. I know. It hurts. I do not want to belittle your uniqueness but from a purely physiological standpoint we are all pretty similar.snflk

Sure, there are a few basic differences between different parts of the population so some variety of programming is essential. But not much. So this inane need to create individual and unique programs for each person because everybody is different is just simple marketing to justify the need of one on one trainers to charge you $100 an hour.

If you look through history the times the human population has been the most fit coincides with very general programming, training, and fitness that was spread among the entire population. We still do this today with sports training. I have yet to see a soccer practice or swimming practice where each player on the team has their own unique training objectives and are each doing their own thing. Yet we instantly fall back onto this when it comes to fitness training for the general population.

This is not an exhaustive list of the sacred cows I have listed at the beginning of this article. However, I think that the general point has been made. All of these core beliefs are hurting our ability to improve the health of the population. We need to let go of these things in order to truly change the world and to change the direction we are headed.

I recognize that humans need goals and objectives. People need something to strive for. To build towards. We all need some way to gauge if we are on the right track and doing the right things.

And we do this.

I believe in tracking two things.


How frequently do you exercise. I truly believe that this is THE MOST IMPORTANT single thing we can track to ensure we are improving our health and fitness.

Gone are the days of telling people that 2 sessions a week for 30 minutes is all they need for their fitness.

This is THE BIGGEST BULLSHIT LIE we are being fed and that the ENTIRE FITNESS industry has to STOP FUCKING SAYING. Maybe it is because we are so scared of turning people off and losing a sale. Too worried to tell the truth.

Two half hour workouts a week ARE NOT ENOUGH.

Maybe at one point it was. But it isn’t anymore. Our obsessive need for convenience and ease has changed what we need. We don’t even open doors anymore, or walk up stairs, or cut our own food up, or walk a block to the corner store.

Now we sweep our foot or push a button and the door opens. We take escalators and elevators, even to the second floor. We buy pre-cut veggies. And we order food online and pick it up already bagged at the grocery store.

Each of these little things adds up. We barely move. We never lift anything. We barely raise our heart rate or challenge our hearts and lungs.

Your body was meant to move. To lift, twist, jump, throw, drag, climb, and carry. You HAVE to do all of these things EVERYDAY. No longer is a fitness program a luxury or a hobby. It is an essential part of our lives. Lack of a fitness program is literally KILLING huge portions of the population.

Yet the fitness industry loves to toss around these sacred cows. You HAVE to wait at least 24 hours between training sessions. You can only train each body part once a week. NEVER train longer than an hour. Keep your heart rate in this specific range. I could go on for pages.

But it is all bullshit. It is based on no science or poor science. Don’t you dare train two days in a row! But soccer practice 6 days a week is OK. What. The. Fuck. That doesn’t even make sense.

Frequency is king. And that is the primary goal we set for all of our members. We strive for a minimum of 4 days a week. As people get into the groove we recommend 6 to 10 training sessions a week.

Yes, sometimes that is 2 times a day. The right fitness creates an environment that makes this not only completely safe but actually good for you. This is why crossfit and The Biggest Loser can be so dangerous. You can’t train like THAT 10 times a week.

We want people being active, training, 6-10 times a week. This can include playing sports, quick workouts at home, training at our facility, or a host of other physical activities.

And I am not sorry to all of those out there who disagree. You are wrong. The human body was designed to move and be active many hours every single day. It is time we began to treat it like that.

Frequency is also a sustainable goal. It isn’t like the rest of the industry sacred cows. Training a minimum of 4 days a week never changes. It never ends. It is irregardless of age, sex, experience, or injury.

It takes away the negative aspect of all the other goals we typically use like weight, food journals, lifting more weight, or corrective exercise. Even if you have a week where you only get 2 sessions – no problem! Just do 5 the next 2 weeks and make them up. Problem solved. The world hasn’t ended. No negative feelings.


How do we track the success of these training sessions? Simple. Effort.

You should be sweating and breathing hard. You should be working out with focused effort. At each and every training session.
So it doesn’t matter if you weigh more today than yesterday, or if you are lifting 30 pounds today instead of 35 pounds last week. Totally does not matter. Are you lifting with enough effort that you are sweating and breathing hard.

That is all you need to track.

Often people go train and hit specific goal numbers. Yet they don’t break a sweat. Other times people train and they are busting their ass, sweating, breathing hard, maxing their effort, yet are lifting or doing less than a week or two ago.

Can you see how these sacred cows of the fitness world are not actually helping? How they can even be detrimental?

When it comes down to it, every single fitness goal can be met by only tracking these two metrics. Frequency and effort.

Want to run a marathon or tough mudder race? If you are consistently training 5 days a week with good effort for a year or more, running a marathon is going to be much easier.

Want to be stronger or just improve your health? I have yet to see someone train 5 days a week with good effort who does not improve their health and get stronger.

Want to lose weight? Training with good intensity 5 days a week leads to all sorts of changes, including eating healthier food. Weight loss will come if you train intensely, 5 times a week, and eat well most of the time.

Want to look hot in a bathing suit on vacation? You guessed it. You are going to look a lot better in a bathing suit if you train 5 days a week, with good intensity, and eat well most of the time.

See how these all build upon each other and they all have the same base?! And the best part is that there is no failure built in. There is no end point to hit and then ‘fall off the wagon’ or have to spend weeks soul searching for a ‘new goal.’

Yes, you can still have specific goals, and you should. Do an adventure race this year. Climb a mountain next year. Look hot in a bathing suit on a cruise the year after. And then join a sports league the year after that.

All the same tracking metrics apply and ALL are BEST achieved with frequent training at a high level of effort.

Is WHAT you are doing important? Absolutely. I also believe that everyone needs a fitness coach. I do not believe that people can do it on their own.

Lets say you are going to have a heart attack next week. So you need heart surgery. You and your friends read a few books and magazines, do some online research, buy some equipment and the local hardware store, and then get prepped.

Good idea? Fuck no. You don’t know the details about the surgery, the physiology. You don’t have the support staff (nurses, anesthesiologists, cleaners, etc). You don’t’ have the right tools or facility. It’s ludacris.

Your health and your body are important and complex. You cannot do it on your own and you shouldn’t. You need a coach to ensure that your programming and exercise choices are appropriate. That is their job.

Your job is to commit to adequate frequency and effort of training.

My final message to my peers and to the population in general is this:

Let go of the sacred cows of the fitness industry. Focus on what really matters. Focus what is effective and sustainable. Focus on what works for everyone. Focus on treating the body the way it is supposed to work. Stop trying to make it easy or fit within an otherwise crappy lifestyle.


Train frequently. Train with effort.

Everything else will begin to fall into place.


-Coach Taylor

Ep 24 – latest news, don’t debate me, elder training, when to eat carbs, smith machine, should you do sets and reps, lessons from dad

Ep 24 – latest news, don’t debate me, elder training, when to eat carbs, smith machine, should you do sets and reps, lessons from dad

Welcome to episode 24 of Coach Taylor Radio!

Sorry for the long delay in a new podcast – no excuse! Just got busy with life and put it on the backburner!!!!

This is a great episode, in my humble opinion, and there are a couple of really personal messages in here. Please listen to the first segment, Don’t Debate Me, and the last segment, Lessons from Dad. Both of these are highly personal and messages I think are important to get out there!

My dad had a hear attack last week and was rushed to the hospital. A stent was put in right away but so many other blockages were found that a triple bypass has been scheduled for 5 weeks from now. It is this situation that really inspired some of this podcast. And I want everyone to really hear those two sections!



Just a quick overview of everything health and fitness I have been chatting about over the last while!

Don’t debate me

This topic I am passionate about. Very. There is a lot of non-PR language and some other hard to hear stuff that may ruffle some feather. Oh well. They are feathers that must be ruffled.

Training the elderly

It is being done terribly. We treat the elderly like fragile eggs and I really believe that we are doing more harm than good!

When to eat carbs

One of the more hotly debated topics in fitness nutrition and something that I think is uber filled with really bad and anecdotal reasoning. I will clear some of that up!!!!!

Smith Machine

It sucks. Get off of it. Melt it down. Scrap that piece of shit. And all machines. But WHY? I try and answer that for you.

Set and reps

This is how almost ALL fitness is tracked. But is there a better way? Where did the sets and reps come from? It is something that we are changing with the way we train!

Lessons from Dad

This is important. Skinny DOES NOT equal healthy. And while I have been preaching this for a long time, this past week as REALLY demonstrated just how important this message is. I hope that this segment can really make a difference in how some people think.

As always – know that I truly appreciate you taking the time to listen to my podcast. I hope that the information I provide is able to positively influence at least a few people and help to change the lives of many!

If you have questions, comments, or if there is anything you would like me to cover in future blogs, posts, or on my FB page, please do not hesitate to reach out!!!!

-Coach Taylor

Ep 23 – All About HIT Training, News, Fan Questions, Physics Doesn’t Apply, Lift Lighter Weights

Ep 23 – All About HIT Training, News, Fan Questions, Physics Doesn’t Apply, Lift Lighter Weights


Welcome to Episode 23 of Coach Taylor Radio

Lot’s of awesome stuff this episode, if I do say so myself!

For any of the blogs or videos I talk about in this episode – check out my FB fanpage or Youtube channel as I try and post everything there for you!!!!

The main segment is all about HIT training.

People get so confused about what HIT training is, why it is better than cardio is, what cardio is, how it affects them, and how they should be training! I feel your pain!

I take some time to break down what HIT training is and hopefully give you a better understanding of how your body works so that you can decide what the best kind of training for you is!

Fan Questions!

  • How to firm up the upper arms
  • How to help someone with an eating disorder
  • Celebrity diets are a bunch of misleading bullshit


Lifting lighter weights will get you strong and is better for you than heavier weights.

Ummmmm….. I call bullshit.


A recent blog called out the idea that not eating enough is leading to people gaining weight.

It was just plain wrong and I will tell you why!!!!

One of the things I deal with everyday is people who aren’t successful with their fitness goals because they aren’t eating enough!!!


In the recent news segment:

-Naked athletes, kettlebells, importance of strength, healthy fat, high heels, rotating the low back, no girl pushups, your bodyfat scale, and truth about flip flops!!!!


As always, my most sincere thanks for dedicating a segment of your life to listening to my podcast. I hope to give you valuable fitness information that applies directly to your life and your efforts to improve your health and fitness!

Any questions, please feel free to message me or touch base on Facebook! I love talking and mostly about topics that are important to you!!!

-Coach Taylor


Is your body fat scale accurate?

I was asked a question yesterday that everyone needs to hear the answer to.

How accurate is my body fat scale?


The answer is that it is not very accurate and it is very accurate.


Here is the deal: for actually telling you how much body fat you have they are woefully inaccurate.

For telling you if you are gaining or losing body fat they are quite accurate. What does this mean for you?

First, let’s understand what these scales are and how they work. Bioelectrical impedance. The brief/simple explanation is that the device sends electricity through your body from one sensor to the other and measures how long it takes. More accurately it measures resistance to the electrical current.

From this information total body water can be estimated and when used in conjunction with your body mass an estimate of your body fat can be calculated.

Key words for you: estimates, body water, and speed.

Why is that important? Because there are so many variables that are being guessed that a truly accurate number CANNOT be gleaned from this method. The least accurate bio impedance is the two point setup.

Like that scale you stand on with a sensor under each foot. Two points. The next most accurate is the four point system, which is two sensors on your feet and one on each of your hands. There is also an eight point system, which as you can guess, is more accurate than the four point system.

Most people will purchase the scale you stand on, so it is safe to assume a two point system is the most common unit out there.

download (1)

What will affect the signal? Water. How much water is in your body will determine the results. This is determined by a number of factors: how much muscle you have, how much fat you have, how hydrated you are, how long your limbs are, and a few other factors. Even how recently you ate or exercised will affect this.

That means that changes to any of these variables will affect the resulting reading.

The scales don’t know how long your legs are, so really, how can they know how to measure the resistance? And what if you store more fat in your abdomen? That won’t even really become a part of the measurement. Leg to leg.

What and when you eat, how hydrated you are, the length of your limbs, and a ton of other variables affect the reading and subsequent measurement.

So, no, the reading is NOT very accurate. They are notorious for UNDERESTIMATING your true body fat percentage.

Now, they can be useful for tracking changes in your body composition over time. If a person uses the same device (scale) regularly over a long period of time and averages the results you will have a fairly accurate guide as to changes in that individuals body composition.

We don’t use them. Or any other scale for that matter.

Take photos of yourself. If you like them –awesome! If you want to have less fat – eat well, exercise and in a month take more photos. If you like the changes you are on track! If not, tighten up the diet ad some more exercise intensity.

We will also use measurements such as hips, waist, chest, arms, and thighs. Measure them. In a month measure again. If they change, you are changing. Combine these with photos and you have the only body fat and weight tracking system you need.over_weight_measure_tape_waist_man

Our base rule: if your clothes are fitting looser you are on the right track. If they are getting tighter you are heading in the wrong direction.

Blog Critique: The Law of Thermodynamics Argument is Bullshit

A recent blog calling out the belief that under-eating can cause weight gain has struck a chord with me. And so, I shall leverage in an opinion.

Here is the blog if you want to take a look. The dumbest myth in nutrition, by Eric Boch.

Unfortunately, the author has taken a basic scientific principle and cast it as a truth bomb over the complex physiology of how your body actually works.

While I agree with the author that there is a ton of shit information out there in the internet and fitness world that absolute shit, the article in question is actually another part of that pile.

What is the article? Entitled, The Dumbest Myth in Nutrition, is a fantastic example of someone writing who does not understand how applying one specific physics law to the human body does not work and making bold statements like this with poor understanding makes them no better than the people and myths he is attempting to create a counter argument to.

The author lambastes typical fitness headlines, such as ‘sugar is as addictive as heroin,” and, “diet soda causes weight gain,” as glaring examples of, “a world rife with nutritional myths.” Yes, those headlines are nutritional myths. As is the authors own article, which is inclusive of its own scientifically overly broad bullshit.

The author’s assumption is that the first law of thermodynamics, that energy can neither be created nor destroyed, is idyllically applicable to losing and gaining weight. Unfortunately, this is absolutely not the case.

According to those making this assertion all that matters is calories in vs. out. If you eat less than you expend you lose weight, if you eat more than you expend you gain weight. This actually is very true.

Eat less calories than you expend you will lose weight. Eat more calories than you expend and you will gain weight. I guess I should offer the author an apology. On this fact he is correct.

However, this broad and overly simplistic view is as alarming as the sensationalist tittles he is purportedly attempting to debunk.

I agree with him, any broad statement is bad. And yes, a lot of people are taking the ‘I don’t eat enough calories so I can’t lose weight’ argument fully out of context. Let’s look a few actual science bombs when it comes to calories and the human body and gaining and losing weight.


#1 – Weight vs. Fat


The entire thermodynamics argument relies on the term weight. True fitness professionals don’t give a shit about your weight. Because your weight is most often irrelevant of your health.

Your weight is the total of your fat, muscle, organs, blood, and all other tissues, in addition to the water stored in your body. We can decrease your weight by taking away any of those elements. Drain your blood, lose weight. Cut your water, lose weight. Cut off your leg, lose weight. Decrease fat, lose weight. Decrease muscle, lose weight.


See how irrelevant your weight can be?

What most people are looking for when we entertain this topic is a reduction in bodyfat. And we shouldn’t be too hard on the general public if they don’t understand the difference between weight and bodyfat.

So yes, if you take calories below your daily required calories you will lose weight. But from where? Your fat? Your muscle? Your organs? Water weight?

You see, this author makes a completely untrue scientific claim hidden down in the belly of the text. “If you are eating fewer calories than your body needs to function, your body will get its energy from another source – in the form of adipose tissue. Bye, bye love handles.”


Um, overly bold untrue scientific statement there, sir? Maybe it is adipose tissue. Maybe it is muscular tissue. Maybe it is water weight. Your statement about love handles and assertation that it will be adipose tissue puts you on the same level as those whom you so fervently are lamenting against.

Just because you eat less than you expend does not mean you will lose fat.

It means you will lose weight. But there is so much more.


#2 – Metabolic Rate


You see, your body can change and adjust your metabolic rate. I know, makes things uber challenging. You metabolism can speed up or slow down based on your hormones. And your body changes this metabolic rate over time when patterns emerge.

Your body is always looking to conserve energy. It does this by slowing the metabolism to the minimum required. It also does this when a pattern of not enough energy becomes apparent.

So if we take the base law of thermodynamics and always consume fewer calories than we expend your body will slow metabolic rate in order to function on the lesser amount of energy.

Additionally, your body will make up the net energy loss with metabolically active tissue and it will preserve its storage tissue. So yes, it will break down muscle tissue and conserve fat tissue in addition to slowing the overall caloric requirements.

Will you be losing weight? You bet!


#3 – Long term Effects


What is the long term effect of this weight loss? A slower metabolism, decreased muscle mass, and increased fat storage.

All done for you own safety. This is where the term ‘starvation mode’ comes from. While overly simplistic, it is the body’s way of protecting itself in periods of decreased access to energy, aka, food.


Chronic under eating will cause this effect. And as the metabolism slows to match the reduced caloric intake you will have to further reduce the amount you eat to keep the weight loss going. A vicious cycle that is extremely detrimental to the body. Over time it has negative impacts on not just muscle tissue, but also bones, cardiac tissue, the brain, and other organs.

So the long term effect of simply reducing calories results in a slower metabolism and a body that wants to store as much fat as possible.


#4 – How people actually act


To this now, true fitness professionals must look at the way people actually act. In most western cultures we don’t under eat all the time. We diet and then eat whatever and then diet again.

Over time this cycle confuses the fuck out of the body. So if we counsel people to simply keep eating less calories to lose weight they will be stuck in a vicious cycle of the body thinking it is starving and then getting fed. Because of the starvation style signals, when the body does get extra energy, you know, like when on vacation, or birthdays, or the weekend, it will try and store more fat to prepare for the next round of dieting (AKA applying the first law of thermodynamics to your nutrition).

This is resultant from another scientific principle that you seem to have completely overlooked and disregarded, the fact that the body operates under the principle of homeostasis.

Homeostasis means the body is always attempting to stay the same. One hormone goes up another is released to bring it back down. Too few calories coming in and the body reduces the energy needs of the body to match what is available.

Yes, there is no magic number of how many calories people need. It is medically accepted that 1200 calories is the minimum needed to sustain life of most adult humans. But other than that the base needs change.

But applying the first law of thermodynamics to human weight loss is woefully overly simplified and in our culture a poor way to approach health from a long term perspective.

The goal must be fat loss and maintenance of a healthy body fat percentage. The goal should never be weight loss or achieving specific weight goals. That is as stupid as your assertion that , ‘a minimum of 1800 calories for adequate health [parenthesis removed and is added by this author] is complete bullshit.”


So what is one to do?


What then is the best way to take care of your health and diet?

The fact is that ‘starvation mode’ does exist and dropping your calories too low for too long will make these changes to your metabolism.

The other fact is that most people using this as an excuse why they aren’t losing weight are pretty full of shit and using it as an excuse. But for anyone who struggles with fat loss who has been on and off various diets for a long time, this process may vary well be playing a role.

As a coach who has worked with thousands of clients I have seen this time and again with those trying to lose fat. They don’t eat enough too often and then splurge and binge on holidays and weekends. See above why that is bad.

You need to know YOUR base metabolic rate. This is dependent on sex, age, activity level, body composition, and other factors. Once you know that then you can figure out how many calories you need to lose fat.

And stop tracking your weight. Who gives a fuck about your weight. You need to track how much fat you are losing.

The most current literature and the most current practice from some of the top coached in both fitness and nutrition as finding a caloric deficit of around 200 to 300 calories a day is effective for losing body fat. We have found it is also important to make that deficit half from lowering calorie intake and half from increasing calorie expenditure.

So if your metabolic rates requires 1800 calories a day then we would drop your intake by around 100 calories, to 1700, and we would add 100 calories more of exercise.
This is still a simplistic view as hormones, stress, and sex also play a role, as well as the style of exercise that you undertake. But for a good general place to get you started a modest calorie decrease with a modest exercise increase is most effective for fat loss.
Additionally, we only let our clients have even this modest calorie deficit 4 to 5 days a week and we match input and output the other days of the week. This we are also finding effective at staving off the body’s homeostatic need to slow the metabolism while you are trying to lose body fat.

This is how to apply all the pertinent science to the human body and not focus in on one physics principle that is only a small sliver of how the body actually works.

-Coach Taylor

Episode 22 – Fan questions, trainer selfies, SUGAR, water aerobics, calorie deficits, workout journal, sex machines

Episode 22 – Fan questions, trainer selfies, SUGAR, water aerobics, calorie deficits, workout journal, sex machines

Remember – also available on Itunes – search Strength Coach Taylor!

Welcome to episode 22 of Coach Taylor Radio.

This is definitely a jam packed episode so get a couple cups of coffee, sit back and enjoy!!! I wanted to try and get to all the questions I have been asked over the last couple of weeks, which means I have a lot of really great information in here that I think will benefit everyone!



The last segment is on Sugar. I write this first, however, because I don’t want anyone to miss it. EVERYONE needs to listen to this segment (starts around the 39 minute mark). Understanding what sugar is and how it works in your body is UBER important!!!!!


Intro and Overview

A segment dedicated to giving everyone an overview and more details on everything I have been having conversations about online. If you missed anything, click the link above to my facebook page where I try to be as interactive as possible on a daily basis!!

Fan Q and A

I asked everyone on my FB page to throw questions at me – and did they ever! Took the tope ones and answered them in this segment.

Highlights include: lifting for strength vs. bulk, wrist pain during pushups and planks, how to improve flexibility, carb cycling, alternative therapies and their effectiveness, lifting gloves, lifting belts, foot position during rear elevated split squats

Trainer’s Selfies

I believe the fitness industry needs to establish a new level of professionalism and fitness ‘professionals’ constantly posting photos of themselves, often in revealing clothing, are doing a lot of harm to those of us trying to establish a new standard.

500 Calorie a Day Deficit Myth

Put out a blog last week on this topic, here is just a little extra information and some more details.

Water Aerobics

Why I don’t like it and why you should tell your grandma to stop going!

Fitness Journalling

Do you need to track the weights you lift?

Ban the SEX machines!!!!! 

Listen to this. I had a hard time not laughing while recording it. Lol. Seriously. Still chuckling. You can find it at min 37:50.


Questions, comments, concerns? Send them my way – would be happy to include the information that is most pertinent to you in future episodes!

Remember to check out my facebook page (link above) if you want daily doses of Coach Taylor’s thoughts on fitness.

-Coach Taylor

The 500 Calorie Myth and 4 Reasons You SHOULD Track Your Calories

I truly believe that everyone should track his or her calories.

Whether you have fat loss goals or you want to improve your performance you need to know what is going in and out of your body.


Stop freaking out. I know that there is a huge movement among a lot of the fitness world against tracking calories.

It’s too hard. It’s too much work. It creates unhealthy eating patterns. It creates a fixation on weighing and measuring your food. It isn’t sustainable long term.

Most of these arguments come from fitness professionals who are already obsessed with their fitness or from people who have tried every diet under the sun and still nothing works. Other fitness pros are welcome to their opinion but I write this for the rest of the population.

Why have you tried every diet and system yet still cannot achieve the fitness you want?

Have you ever thought that maybe it is because YOU DON’T KNOW WHAT THE FUCK YOU ARE EATING?

It’s true. People do not know what they are eating. They read nutrition labels at the supermarket and feel like a health rockstar. Aside from the fact that they look cool, most people are really wasting their time.

What are you looking for on that label? Ingredients. Ok, I get that. But then you are looking at what? Calories. That is the only other thing on there. Great – you read the calories. What the fuck was the point of that?

When you go home and consume the product do you measure out your portion? Do you know how many calories you are supposed to be eating? Do you know what percentage of carbs, fat, and protein you should consume in a day?


food labelThen what the hell is the point of reading that label? You are just one of the people that think reading the label is the healthy act unto itself. This is not the case. The purpose of the label is to give you the information you need to make informed decisions as to your health.

But if you don’t know how many calories you should be eating and from what sources you should be getting them from, there is really no point to reading the labels.

And this my friends, is why I believe that everyone should spend time counting their calories and weighing/measuring their food.

Now, before we get to the reasons WHY you need to track your calories for a while, let’s talk about one of the biggest myths in fitness: the 500 calorie a day deficit.

Eat 500 Calories a Day Less to Lose 1lbs of Fat Per Week!

myth busted

This myth hails from a simple mathematical calculation. And it is fraught with more holes than the BMI chart that the medical community just won’t seem to let die.

What is the hypothesis? 1 lbs of fat on your body has 3500 kcals of energy. So 3500 calories divided by 7 days = 500 calories a day.

Take in 500 calories a day less then you put out and WHAMMO; 3500 calories a day torched from your system. Seems logical.

Here is why it doesn’t work in real life.

First, what is a calorie deficit? It means that, say your body needs 1800 calories a day to live, you know, grow new cells, breathe, feed your brain, keep your heart pumping, let you walk around, good stuff like that. This is your BMR (base metabolic rate) or the number of calories you need to live. To. Live.

Generally, anything under 1400 calories is considered a starvation diet. 1400 calories if you lay in bed and do not move and just want to live. Base requirement. Less than this and you are starving. Obviously, this  base number can be more for bigger people (taller or more muscle not bigger as in fatter) but we need a good base. Even if you are not active and don’t move much you still need calories to survive. 1400. Minimum to survive.

So, add some exercise and we determine you need 1800 calories to survive. But you want to lose a pound of fat a week! Perfect. Take out 500 calories a day. 1800-500 = 1300.

Ummmm. Problem

Not enough calories to live. And for all of you about to write me and tell me all the stories of how you eat 800 calories a day and feel great – don’t bother unless you also provide proof of how active you are and a full medical check of your health.

So we can see the issue here. Simply taking off 500 calories might not always work.

There is also the issue of increasing energy output and decreasing calories. A lot of people add exercise and also cut their calories at the same time. Adding 300 calories a day of exercise means your base need of 1800 is now 2100. But you are only eating 1400 a day – so now with the added exercise you are in a deficit of 800 calories a day.


YOU ARE STARVING YOUR BODY. Seriously. You are in a metabolic nightmare of starvation that will signal your body to do all sorts of things you don’t want; like eat its own muscle tissue and slow your metabolism.

But you want to lose fat and be healthy. No problem at all!

How much of a deficit should you be in to lose fat?

In my experience and based on the current research a calorie deficit of between 100 and 300 calories a day is the sweet spot. This puts your body into a calorie deficit but doesn’t signal your brain that you are starving to death. So when your brain goes looking for a way to make up those couple hundred calories it can dip into your energy reserve.

Your body fat.

Aaaaannnndddddd…..all of this brings me to my real point. You have to track calories.

Here are the 4 reasons you HAVE to track your calories

  1. You have to know what you are eating.

Could you fix your car all by yourself? (Mechanics stay out of this, you do not fit this analogy!). No. Why? You don’t know all the parts, or how the parts fit together, or what all the parts do, or how much fluid is needed, or when to change which fluid.

do-you-know-what-youre-eatingYour body is the same. It is actually way more complex then a car. And it has certain needs. There is an appropriate amount of energy it needs and set ways to tune it to keep it healthy. You cannot fix or take care of your body if you do not know what you are putting into it.

Are you eating 50% carbs? 20%? Do you eat enough healthy fat? Are you sure? How do you know?

The fact is you don’t. You might guess but you don’t really know. And unless you have some training how could you possibly even guess? You might think you are eating 2000 calories when you are in fact eating 1100 calories. Or the other way, you might think you are eating 1500 calories and are in fact are eating 3000 calories.

The only way to know for sure is to add it up. Make sure you have an accurate portion and then add up all the portions and get the total. *fist bump* NOW you know what you are eating.

And we are talking about the difference of a few hundred calories setting the stage for fat loss or fat gain. It is vital that you know the numbers.

  1. You need to understand what you need

This isn’t exactly counting the calories but it is uber important. You have to know roughly how many calories a day you need. I am going to give you a general rule of thumb. General. This is not a prescription but the base nubers I use with clients.

Fat loss – 14 calories per pound of bodyweight

-between 20 and 30% carbs, 40% protein, the rest healthy fat

Maintenance – 16 – 18 calories per pound of bodyweight

-30-50% carbs, 30 percent protein, the rest healthy fat

 Performance – 18-24 calories per pound of body weight

-40-65% carbs, 30% protein, the rest healthy fat

Those are the general guidelines we use. Everyone is a little different so we use a little trial and error as the weeks progress. But we have to know the facts in order to know what to change. We have to have the data.

Otherwise you are just making a huge guess and guessing doesn’t get you results.

  1. You’re Guessing Wrong

The untrained eye is very bad at guessing food. If I put down broccoli and potatoes in front of you, could you accurately portion out a 300 calorie portion of each? I bet you could not.

guessing-the-meaning-of-strange-words-in-english-reading-articles-1Yet that is what you are doing everyday with your food.

Now, if you learned what 300 calories of broccoli and 300 calories of potatoes was then I bet you could do it just fine. But you have to learn that first. Know a great way to do that? Weigh it and measure it. Do that a couple of times and guess what? You will then be able to figure it out without measuring it.

But unless you do that you will probably guess wrong.

I see it all the time. You are on a weight loss plan and all of a sudden your portions would make a sparrow hungry. Calories plummet, you feel like a lethargic piece of shit, and 4 days later your misery orders a pizza, wings, and an ice cream cake.

You dropped your calories too low, signaled your body that it was starving and then feasted it with enough glorious calories to pack a little more fat on those love handles.

Or maybe you have been eating healthy and making smart choices but do not realize that broccoli is far less calorie dense than rice and you are way under your calorie deficit, again signaling your body that you are starving.

The fact is that you cannot guess with your health. You have to know. And to know, you have to learn. And to learn you have to count.


  1. You Have To Learn

As I have been alluding to, you have to learn what calories are in what food and what portion will get you the number of calories that you need.

You have to measure and count your calories for a little while. It isn’t to punish you for life or make you miserable. It is so that you can learn how many calories are in what you are eating. This, and this alone, will allow you to make the right choices for your health.

Sticking your head in the sand and arguing that it is too difficult and unnecessary is fucking stupid. It is a lazy way to give yourself an excuse for the lack of your success. Don’t do this.

You don’t have to turn yourself into a human abacus and calculate abacusyour food for the rest of your life. You have to do it long enough that you can make an educated and fairly accurate summary of what you are fueling your body with.

If you don’t know how to do this you will never be successful. I truly believe this is something that should be taught in schools. It is a skill that is vital to modern culture where we have access to more food than we could ever consume.

Calculating your calories isn’t a punishment or something you have to do forever. It is an educational experience and you need to do it long enough to actually understand what you are eating.

And frankly it is super easy now with the advent of apps. There is no excuse. Online sites and apps have made calculating your calories a simple plug and play experience. Not like the three years I spent with graph paper, a food count book, and a calculator. Yeah, that’s right. 3 years I did that. And now I can look at a meal and tell you the total calories pretty accurately

Take the time to educate yourself. Not only will it help with your fat loss or athletic performance goals but it will help ensure your health for the rest of your life.

-Coach Taylor

Ep 21 – News summary, professional trainers, the Paleo diet, crossfit, how much fat, pre-workout drinks, cholesterol, online coaching, kettlebells

Ep 21 – News summary, professional trainers, the Paleo diet, crossfit, how much fat, pre-workout drinks, cholesterol, online coaching, kettlebells


Hello and welcome to episode 21 of Coach Taylor Radio!

Sorry for the delay – it has been a couple of hectic weeks! Business is busy, some travel, and unfortunately I had to say goodbye to my best friend, Tyson, one of my German Shepards. :(

But episode 21 is the best yet and not just because of the snazy awesome new music track I found!

Here is what is in episode 21:

Whats Happening in Fitness

I put out a lot of material on everything fitness over on my Facebook fanpage – this week decided to try something new and do a good overview of all the most talked about information being shared around the fitness world! So if you don’t have the time to keep on top of it all – here you go!

Professional Trainers

The fitness world is sorely lacking in professionals so I thought I would discuss this and give everyone a brief look at what tends me to land in controversy most frequently!

Cholesterol in Food

Yes – people still get uber confused about this topic. Even Dr.s and other health professionals are not current on the latest research. Here is a little sound byte to let you know what to look for concerning food, cholesterol and your health!

The Paleo Diet

Wrote  a long blog on this last week but have been getting so many questions on the topic I felt adding in a segment on this podcast would be able to clear up some more of the details about the good and the bad of the Paleo Diet.

Click HERE for the Paleo Diet Blog

Click HERE to learn about our Paleolithic ancestors and cannibalism


A listener wrote in wondering how much fat you should include in your diet and what are the best fat sources. Here is your answer!

Pre-Workout Powders

What are they? Do you need them? Do they work? Which are best? What you should be eating pre-workout.

All of the answers are in this podcast segment!

Kettlebell Love

Yes, I love kettlebells and think they are one of the best training tools, ever. EVER. Let me tell you why….


Always controversial and Greg Glassmans recent interview on 60 minutes has brought the company into the spotlight again.

What do I think about crossfit? Here you go!


There we go – episode 21 of Coach Taylor Radio. I sincerely thank all of you who are listening! If there is any topic you would like me to discuss please contact me and I would be happy to drop some knowledge bombs for you!

-Coach Taylor

Strength and Fitness Coach