Category Archives: Fat Loss

Do You Want to Look Better for 90 days, or Forever?

Probably the most common fitness related goal is weight loss, more specifically fat loss, and every one wants the fastest route there starting yesterday, I get that, but not many people pause to think that if they get there, how hard will it be to stay there and not rebound like the majority of flash-in-the-pan crash dieters and over-exercisers? Do I know how to do this without an all or nothing mentality?

Let’s clear the air really quickly: the fastest way to fat loss is through dietary restriction and through large energy expenditures. At the start this will mean a fairly radical dietary overhaul, and various weight training circuits, intervals and other high intensity methods that put out large amounts of energy in a relatively short period of time, BUT, is this the most sustainable way to transform your physique? Probably not.

Strength, Muscle and Habits are yours to keep

These three things are the most important long term predictors of a transformation that is yours to keep forever, not just rented for 90 days before your trip to Mexico or 10 year reunion, so let’s talk about each one of them in a little more detail.


“I don’t care how strong I am I just want to look better!”

At the base of this sentiment, I get it, you didn’t come into the gym to be the world’s strongest man or woman, you just want to look better, but, your strength has a whole lot to do with how quickly you’ll lose fat. Thanks to Greg Nuckols for highlighting this in one of his articles, but the energy expended during a workout is highly correlated to how much resistance you’re overcoming (aka how much weight is on the bar) and lifting a 300lb deadlift for 8 reps takes almost perfectly 2x as much energy to move as 150lbs for 8 reps, but they both take the same amount of time. So the person who is consistently getting stronger over time is actually expending progressively more and more energy in the same amount of time as the person who stays the same strength but just does endless circuits. The person getting stronger is also building muscle to boot, which brings us to the next key piece of the puzzle


The more of it you have, the more energy you burn at rest, and the more energy you burn while you move. So long as you keep training, and don’t do any crazy starvation diets, the muscle you build is yours to keep, and there it will sit, silently pushing up your metabolic rate 24/7, and giving you better return on your workouts. Compare that to the person doing cardio and interval training only, who will likely be losing some muscle tissue and therefore slow their metabolism over time, and because of this they will have to train longer, or eat even less to maintain their fat loss efforts. Eventually this practice becomes prohibitively restrictive, downright unenjoyable, and unsustainable; you can’t eat nothing and run forever.


Building muscle takes time, actually significantly longer than it takes to gain or lose fat, and to do so takes consistency. You’re going to need to show up to the gym at least 3x per week and make that a habit, you’re going to need to eat enough of the right foods to recover from the muscle damage you created in your workouts and probably take care your hydration. You’re going to notice that sleep affects your strength, and that’s pretty damn important too.

The weight on the bar never lies to you, you can’t fake strength or pretend you’re working harder by grunting, if you’re hungover, eating poorly, and half-assing your workout, the weight won’t move, simple as that. By measuring your progress with objective numbers instead of subjective sensations, you take responsibility for your own progress and will have to look introspectively if something stops working – this is where true progress happens! It’s the same process and habit formation you can apply to your nutrition, your sleep, your health, and any other important facet of your fat loss/physique transformation journey.

We have had some incredible transformations at Blacksmith Fitness, people who have lost up to 100lbs and stayed there for months and counting, and every single one of those people are stronger, have more muscle, and better habits than they had one day 1 – it’s not a coincidence!


Article Request Series: How has Instagram Changed Strength Training, Body Image Expectations, and Motivation?

Welcome to your front row seat to the world’s most impressive strength feats, abs shredded beyond belief, narrow waists, augmented breasts, and the world’s fittest and most attractive people at your finger tips, all you have to do is pull out your phone and scroll.

Instagram has become the unofficial home of fitness on the internet, it seems that every amateur powerlifter (guilty), aspiring bodybuilder or bikini competitor has a page and is publicly documenting their progress. On top of all these amateur and aspiring athletes, we have instant access to the world’s top lifters posting their training and competitions, and the world’s most attractive nearly-naked fitness models posting motivational photos with quasi-inspirational quotes. I would argue that no single platform has changed the landscape of fitness more than Instagram. Some of these changes have been positive, some have been negative, and for the most part, Instagram’s role in the fitness industry is still being written.

Instagram’s Positive Influence

People are starting

So has all this exposure actually inspired anyone to take up fitness and get after their goals? I’d say a resounding yes. I still remember when one of the lifters I was training told me the meet he wanted to enter sold out in 6 minutes… wait what? I missed a couple years in the powerlifting world due to a bad injury, and just 3-4 years earlier meets didn’t sell out, you signed up a couple weeks before the meet because you kept on forgetting to go online and actually fill out the form. Now there’s an explosion of new lifters looking to get their chance on the platform to test themselves, and there are even a few people in the general public who know what powerlifting is.

How about the bodybuilding shows? Right now the sport at the grassroots level is being financially kept afloat by the explosion of Insta-inspired bikini competitors and men’s physique category, outnumbering the bodybuilding, figure, and physique classes by at least 2:1 combined! The explosion of popularity in the strength and physique sports has been nothing short of phenomenal. Never before has it been more possible or in-vogue to start your fitness journey, document the entire thing, and attempt to inspire others to do the same.

Bigger goals and dreams

I know personally that Instagram has shown me that my initial goals were actually too low, and opened my eyes to what kind of strength feats are possible even at my current weight class. I can see what the top in my sport are doing, and expect better of myself. Seeing what world class lifters are doing has inspired me to chase higher goals myself, and even if I don’t hit them, I’ll have ended up further ahead trying to achieve them had I not changed my perspective in the first place

A chance to interact with the elite

I’ve actually had conversations with world’s top lifters and most successful strength coaches. Alice Matos pointed people towards an article I had written and offered some advice for my female clients, Paige Hathaway (pictured with the boxing gloves in the main picture) responded to my questions about her supplement line. I’ve learned from top physical therapists like John Rusin who has taken the time to point me towards further learning resources and answered questions about a shoulder injury, and I could list countless others, and all of this happened via Instagram. The best information and the best people in the world have never been so accessible, and you’d be surprised how many of them will take time out of their day to help you.

The Dark Side of Instagram

It’s not real

Most people know that the photos of Anllela Sagra (pictured left) and Devin Physique (pictured right) are heavily photoshopped, use professional lighting and photographers, airbrushing, hell they even shrink the skin with ice and apply other crazy industry tricks all to get the best photo possible. Even with all those tips and tricks, they’re still going throw away 80-90% of the photos they took, using only the best angles that portray a completely unrealistic image of what the model actually looks like. If you’ve ever heard the phrase “stop trying to look like the girl on the magazine, the girl on the magazine doesn’t even look like the girl on the magazine” it couldn’t be more true; however, that doesn’t seem to stop us from comparing ourselves to these caricatures of our favourite fitness models.

It can obscure your view of your own progress

I should be celebrating, so should Cam, and so should Marina, but we’re not, we’re all struggling with confidence issues directly related to our relationship with social media, specifically stuff we’ve seen on Instagram; Let me explain. Marina signed up for her first powerlifting meet in January, she’s been training hard and she’s made incredible progress, putting on 30+ pounds on her squat bench and deadlift in a matter of a couple short months, and despite her relatively short training cycle, she’s going to be competitive in her weight class at her upcoming meet in January. By all measures she’s making incredible progress, but like many others, she follows some of the best lifters on Instagram, and every time they post a video of their new PR, she just feels further behind. Cam recently added 100lbs to his bench press in record time, hitting the 4 plate mark for the first time in his life, which is something that not many people ever do, regardless of bodyweight; however, with the world at your fingertips, it’s one thumb stroke away to see someone doing 4 plates or more with ease, and it can seem like this is the norm and allow it to cheapen your own accomplishment. We tend to lose perspective of our own significant achievements with this skewed perspective that 4 plate benchers just grow on trees. I had a similar experience after missing a 635lb deadlift, and there was Jesse Norris, a weight class underneath me, pulling it for an easy 8 reps. The reality is not everyone who starts their fitness journey can end up in the world’s elite, the best are the best for a reason, but that shouldn’t stop you from celebrating your accomplishments along the way.

Mistreatment and misinformation

“you can’t even see the difference in those photos, you’re still fat! haha” – ready for these kind of interactions? That was a real comment taken from a transformation picture that trainer had posted online of one of her clients. People can be ruthless when they’re sitting behind the safety of their phone screen, and if you make your profile public, be prepared for some abuse. I personally can’t stand to read the comments on popular Instagram posts anymore, perhaps I’d like to ignorantly keep some faith in humanity. Making a change to your lifestyle or chasing a grandiose performance goal is already incredibly intimidating, the last thing anyone needs is some asshole keyboard warrior talking shit to make themselves feel better about whatever short coming of their own they’re overcompensating for.

Although Instagram is going to give you the chance to interact with some of the world’s best, for every knowledgeable person, there’s at least 20 others aggressively marketing the most ridiculous of quick fixes and lacklustre fitness products and supplements, so beware and have a strong bullshit filter on at all times.

So has Instagram had a net positive or negative effect on fitness as a whole? I’m not sure, but as an individual you can use it as motivational tool, and a chance to interact with like minded people. If you feel the negative side effects starting to creep in, feel free to check out, unfollow, go private, and take a moment to reflect on just how far you’ve come.



Article Request Series: How to Stay Motivated When Life Gets in the Way


Motivation as an emotion fades for everyone – everyone, at some point in their training career, therefore motivation must come in the form of strong reason why you’re doing this in the first place

Think of all the people with amazing intentions at the beginning of the year, it’s January, it’s a new year, and the motivation for change is at an all time high. A large number of those people will actually take action, buy new workout clothes, get a book on nutrition, sign up at the gym and for a few weeks to two months they will actually go! If you’ve ever been in a gym in January you can attest to all the new faces and the long waits for equipment, but, around mid February, the gym floor goes quiet, and you’re once again left with the same familiar faces week in and week out all the way to December 31st. So what separates these familiar faces from the ones who dropped out in mid February? Do they have less responsibilities, no kids, and an easy job that doesn’t have weird hours or mentally taxes them? Maybe, but probably not. What about those people who were there in January and into February? Were those months inherently less busy than the other 10 months of the year? Did life conveniently take a cease fire on all schedule crisis during those months? Maybe, but also probably not.

The biggest difference between those that make it day in and day out and those who start strong but quickly fade is usually the strength of their reason why they’re there in the first place. The second biggest difference is that they turned goals into habits, which are much less dependent on motivation to complete.

You should have goals, you should have specific goals, and they should mean something to you – that last part can’t be stressed enough. For me personally, I used to be motivated by chasing records, pushing my potential as far as it could possibly be stretched, and always competing against my former self. Now, 2 years ago two separate doctors told me I would never powerlift again, and fuck that, no one tells me I won’t be able to do something, I’ll show you – thanks for the motivation! These are the things that keep me going on days where everything hurts, I’m being a little bitch, and I want to make excuses as to why I can’t train that day. Your reasons should be different, but they’d better mean something to you. If you want to lose 20lbs of fat, why? What would be different? how do you view yourself now, and how would that change if you were to accomplish and maintain your fat loss goal?

Now that you’ve got your goal, and your reason why, write it down in detail as a note to yourself. Sounds cheesy? Fuck it, it probably is, but do it anyways. Tell yourself what drives you, why it really matters, and what it would mean to you to accomplish it. Now that you’ve got it put it somewhere you’ll see everyday; I personally recommend the bathroom mirror or taped to the side of the bedside table so you can’t cover it with other shit and forget about it. Read it when you need to, chances are you’ll stop reading it fairly quickly, but every time you see it you’ll be reminded why you’re doing this in first place. The plain fact of the matter is that you have time for what you deem important, and your schedule tells no lies. If you watch 5-6 hours per week of netflix or any type of non productive screen time, you had enough time to accomplish your fitness goals. What you’re actually saying if you choose netflix over fitness is that it’s more important to you, and you have a stronger reason to watch TV than to train, and you know what, that’s ok! BUT, DON’T TELL ANYONE THE REASON YOU COULDN’T ACCOMPLISH YOUR GOALS WAS BECAUSE YOU DON’T HAVE ENOUGH TIME! You’re making barriers that don’t exist.

Now the second part is to turn that initial motivation into habits you can keep. So you’re motivated to lose 20lbs of fat and you’ve got strong reasons why, now what is it going to take to lose that? Depends on where you start and how much you have to lose, but science seems to point towards 5-6 hours per week of planned exercise and changes to your nutrition, and possibly lifestyle changes as well. So instead of trying to change everything at once, start with one habit, for instance, make it a goal to get into the gym 4x this week. Keep plugging away at this goal until you get in consistently for at least two weeks in a row, this is your only goal! Don’t worry if you fail, just keep trying until you nail it. Now on to the next habit. You probably don’t eat enough vegetables, so lets start there, try to eat at least a handful of veggies with every meal and eat them first. Got it two weeks in a row? Awesome, onto the next one. Maybe you drink too much juice, pop, beer, or wine, so the next goal is to drink water only for the next two weeks. Repeat these habit goals and the goals will accomplish themselves.

The cool thing about developing habits is that one at a time, you develop the skills to keep them. Say for instance you struggle with the first habit of making it to the gym 4x per week, perhaps you always struggle with finding the energy to go back to the gym after you come home and eat dinner, so you realize that you need to pack a protein shake in your car so you can hit the gym on the way home. You get to develop your own personal strategies that help you overcome your barriers one habit at a time, and once those barriers are defeated, and habits are formed, they require much less active mental attention and motivation to get them done, it’s not much different than how you made brushing your teeth a part of your routine.

One thing I’ll touch on is developing a good relationship with your ability to move and exercise. It’s easy to view hard physical work as punishment or dread some of the feelings of pushing yourself (muscle burn, nausea, fatigue etc.) but ask someone who’s had that ability taken away from them how much they miss the ability to move and be in control of their own physical destiny, and how hard it is for them to sit on the sidelines. My heart and mind goes out to Erin right now, who is battling cancer, just starting chemo, and can’t wait to get back in the gym the moment she can. She knows that movement and exercise are privileges, not punishment; don’t wait until your lifestyle choices make it to the point where you can’t move anymore without pain or complications to realize this. 

Motivation may start as an emotion, but it continues as a discipline, you may need to re-motivate yourself by reminding yourself why you started, but your discipline and habits will carry you through the rough times when you don’t feel like going. When life gets busy the only thing that can keep you going is making yourself a priority, dont quit! You deserve to demand better from yourself. Realize that the decision not get after your goals is always a decision, and your schedule will tell you what you’re making a priority. Remember, you have the privilege of having the ability to get after your goals, so do it! You fucking got this!


The Six Pack App? Find Out How Your Smartphone Can be the Missing Link In Your Fitness Plan (It’s not what you think…)

If you’re familiar with my previous writings you probably thought this post was going to be about keeping a training log, I do think it’s the easiest thing you can do to make sure you’re progressing in the gym, however, this isn’t about training at all. It’s about accountability and using a tool that almost everyone in the western world has access to: the camera on your phone.

You see, almost everyone I meet tells me the same thing “I eat pretty well, but…” and the “but” could be almost anything

  • but I can’t seem to lose any fat, or gain any muscle
  • but I have no energy to complete my workouts or get through the day
  • but I have high blood pressure, high cholesterol, metabolic syndrome etc 

My question to them is if they’re eating so well then why can’t they lose fat, gain muscle, have the energy to get through the day, and have metabolic markers of a poor diet? The reality is that most people have a huge disconnect with what they’re eating, myself included, that day of oats and protein shake breakfast, carrots, apple, and a chicken breast for lunch, a kingsize chocolate bar that you bought in the super market, and the entire bag of chips that you had after your quinoa spinach and steak dinner becomes “I eat pretty well…”. You tend to forget the bag of chips but remember the meals that you worked so hard to prepare because of the mindless nature of snacking. So how do you make yourself accountable? The answer is so simple it’s stupid

Take pictures of everything you eat and review them once a week

Yup, that’s it, and you’ll probably be surprised by what you see, that donut you snuck at work 3 days in a row, the glass of wine that became 3 or 4, the time you took seconds at the buffet, it’s all there in the pictures.

Something pretty cool happens when people start taking pictures, you start losing fat and your health and energy levels improve. Suddenly that mindless snacking becomes a conscious choice… do I really want to take a picture of that?? You’re making yourself self accountable and much more aware of putting into your body.

It’s almost too simple, but it works. Try taking photos of everything you eat and watch what happens over the next month; I’m willing to bet you’ll be pleasantly surprised.

Are you defeating yourself before you’ve even tried? 

There’s a common saying that life is 10% what happens to you and 90% how you deal with it; I couldn’t agree more. If there’s one thing that ties all successful people together, whether it be in business, athletics, physical or mental transformations, beating addictions etc.  it’s the fact that they all took responsibility for their actions, and all of them believed they had the power to change. 

It’s time to stop killing your own dreams with shitty self talk and a victim attitude. No one has achieved anything by feeling sorry for themselves or blaming outside circumstances. You. You have the power to change your health and physique. You CAN look and feel the way you’ve always wanted. You might have challenges that others don’t, so what? It’s not about them, it’s about you. Everyone knows someone who puts in half ass effort in the gym, eats absolute garbage, yet walks around with single digit body fat and looks like a Greek sculpture: chances are that isn’t you. So do you quit, feel sorry for yourself, blame the universe and your parents for shitty genetics and lying to you about Santa Claus? No. Fuck that. You only have one job and that’s to beat the person you were yesterday.

Can you look yourself in the mirror and tell yourself you’ve truly done everything in your power today to work towards your goals and your dreams? You probably never will, and you know what? That’s a beautiful thing. That means that there’s always a way to get better. Could you have pushed a little harder, gotten one more rep? Could you have made it a priority to get to the grocery store on Sunday? Could you have drank 500ml more water, or watched one less Netflix show and gone for a walk instead? There are hundreds of little daily habits that you can do that will add up. Focus on one and get after it. Got it? Cool. Onto the next habit. 

Don’t be afraid to fail. Fail a hundred times, fail a thousand times. Just keep trying one more damn time than you fail.

The second you say you can’t, you’re lying. I can’t means I won’t. Don’t give up on yourself, don’t believe that things are happening to you, make things happen. The best time to start was yesterday. The second best time to start is today. Do it now. 


The Only Thing You Need to Know To Actually Succeed This New Year

This is my one and only post about New Year’s resolutions but I hope it reaches those who truly want to succeed this year. In hopes of actually helping you accomplish your goals this year I’m going to be frank, blunt and honest, because just like you I too have failed time and time again, but if you’re easily offended maybe skip this article.  
First of all I’m not a fan of New Years resolutions and here’s why: there’s no difference between the person you are today or tomorrow unless you make the change, a simple rolling over the page on your calendar won’t make changes for you, you aren’t born again, and guess what? All those challenges and barriers are exactly the same on December 31st as they are on Jan 1st. You flipped the calendar from November to December, did anything change that day? Did you feel different? Where was the fire and driving force for change that day? Or was it just another day that perhaps signified Christmas was coming and, oh shit, what am I going to get Aunt Tracy she has everything… Chances are that if you’re still reading this that you’re in the second camp, nothing happened the last time you flipped the calendar, and most likely this one will be no different. Even more so, chances are this isn’t your first New Years resolution aimed at the same goal, so if it didn’t work last time, what makes you think it will this time? 

The answer is quite simple (but not easy!): YOU have to make it different. 

That’s the unsexy truth about goal setting. If you’re relying on this sense of new that comes from the date on the calendar, not only do you know this will wear off quickly, but you’ve given away control of your life to an arbitrary external event instead of taking responsibility and control of your own direction, and in order to do that you need a strong and compelling reason why you are chasing your goal in the first place. 

Since this is a fitness page we’ll talk about fitness related goals but really these principles apply pretty much anywhere, let’s talk about the most common New Years resolution first: I want to lose x pounds this year and keep it off. Probably the first thing I would recommend to you is to change that to a waist size goal because muscle and fat have different densities and 150lbs can look drastically different depending on the ratios, but that still isn’t getting to the heart of the matter. Why do you want to lose x amount of fat? “To look better” or  “to feel healthy” is too vague and superficial, anyone could say that, why do YOU want to lose that fat? Your answer should be different, unique, and it might sting a little when you say it out loud for the first few times, although soon you should find it empowering as you put the old you in the rear view mirror. Here’s an example of what a goal could look like: 

I want to lose 6 inches off my waist this year, because I’m no longer proud of the person I am when I look in the mirror. I do not like the way I talk to myself throughout the day. I want to walk into a room without silently judging myself in other’s voices. I want to feel like I am worthy of attention and I no longer want to cringe, recoil, and silently refute every time I’m complimented. I want to get to a point where I value myself for my ideas, the way I treat people. I will not view myself a waking set of love handles and stomach fat another day. I will set an example for those around me that I care about, and hope to inspire them to change as well 

Despite the fact that it’s going to sound like a poorly written soap opera monologue, this is the kind of detail you need to get to if you truly want to succeed. Now go write it down, and keep writing until you feel like you’ve got it all out. Got it? Good. Now don’t show or tell anyone. Sounds weird right? I used to think you were supposed to tell everyone your goal, but new research shows that the more people you tell about your goals, the less likely you are to accomplish them , and this happens through deferral of responsibility. Every time you tell someone about your goals, you actually mentally give away part of the responsibility of achieving that goal to them, it’s now up to them to support you and guide you along the path, but it suffers the same pitfall that a date on a calendar does: it’s an external force and the only one that matters is you. 

In the new year, the same temptations will be there, there will be food, there will be alcohol, there will be Netflix marathons and deadlines. You will feel like you have no time and no energy, just like you did last year, except this year you’re going to have a really strong reason why none of that matters and you are going to kick ass, no matter what. 

Now that you’ve got a goal, if you’d like a little more direction on how to overcome some of the most common barriers to success I’d highly suggest you check out this article for further reading

What’s the Best Way to Train? (Series)

Kyle Plank with Chains

One of the great things about the Internet age is that some of the world’s best minds and training information are a click away. One of the worst things about the Internet age is that it’s given the training cults a platform to shout their narrow-minded views.

When it comes to all things fitness, there is almost never one right answer. Are sprints, intervals or standard cardio methods in addition to strength training the best for fat loss? Which is a better method to develop explosive speed and power, kettlebells or Olympic lifts? How many days per week should I train? What rep range is the best for gaining strength and size? What’s the best way to squat?

The answer to all these questions is the same: IT DEPENDS! It depends on your specific structure, mobility, genetics, adaptability, life and training experience, stress levels, among many other factors. So let’s take a look at those questions from above a little more in depth…

Q. Are sprints, intervals, or standard cardio methods in addition to strength training the best for fat loss?

A. The answer depends on a number of factors, each method attacks a different energy system and a different adaptation. Sprinting with full recovery will use primarily our fastest twitch muscles (we have more than one type, and sprinting uses the most badass of the fast twitch fibres) which can help fat loss through a mechanism that is completely different than energy in energy out – sounds pretty cool right? It is, and sprinting should be part of an effective fat loss program for many people. But what if you’re 250lbs, move like a conference table, and haven’t done any intense physical exercise in a long time? Full flat out sprints on flat flat ground can have you landing with up to 6x your own bodyweight per limb per stride, probably not the best idea right now, a better idea would be to use the other methods until you satisfy the mobility requirements and you’re in slightly better shape. It’s not a don’t do it, it’s a don’t do it yet.

Classic interval training where you work as hard as possible for a set amount of time, and then rest for a set amount of time that doesn’t allow complete recovery predominantly works the glycolytic energy system, which is the least efficient energy system we have – least efficient is a good thing when we’re trying to waste a lot of extra fuel (fat), meaning it burns a ton of energy without a huge investment of time. So with classical interval training you have another solid method of reducing body fat, but glycolytic training comes with a cost, it’s hard to recover from and you can’t do it everyday without running yourself into the ground, and worse yet, if you overdo it, the effects are compounding. So interval training is another weapon in the arsenal, but you shouldn’t do it everyday.

Finally there’s classic cardio training, where you do something at a moderate speed for a set period of time with little change throughout the workout. I myself have targeted this as generally useless method on it’s own for losing fat, however, does that mean that it doesn’t have it’s place in a fat loss program? Absolutely not. Cardio (or aerobic system) training improves the delivery of oxygen and nutrients to worked muscles, meaning that cardio training can actually help you recover from other forms of exercise, which would allow you to do them more often. This is often called work capacity, and aerobic work raises it. If you can strength train more often and spend some more time in the glycolytic energy system without suffering the ill effects, then you can use more energy more often and therefore lose more fat. So cardio training may do little to directly affect fat loss, it certainly plays a huge supporting role. If you are deconditioned you should actually start with aerobic training for the first 4-6 weeks before starting any glycolytic or sprint training.

So which method is the best for fat loss? All of them. All the aforementioned methods fit into a fat loss program and anyone who tries to sell you on one over the other is trying to do exactly that – sell you something.

Up next: Kettlebells vs Olympic Lifts – Which is better for strength and power?

Have a question or know of a classic fitness debate that needs some clarification? Let me know in the comments and I’ll try to get in the series