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Coach Wayne’s training blog

Get strong.
Understand why.

Practical advice on strength, fat loss, nutrition and consistency from your friendly neighborhood Irishman with more than 20,000 hours on the gym floor.

How Busy Professionals Can Get Strong and Lean How Many Days a Week Should You Strength Train? Can a 30-Minute Workout Actually Build Strength? How to Lose Body Fat Without Cutting Carbs How Much Protein Do You Need for Fat Loss and Muscle? Can You Lose Fat and Build Muscle at the Same Time? Strength Training After 40: What Actually Changes? How to Stay Consistent When Work Gets Busy How to Keep Training When You Travel How Sleep Affects Strength, Hunger and Recovery Why the Scale Is Not Moving Even When You’re Working Hard Cardio or Weights for Fat Loss? How to Choose a Personal Trainer in San Francisco What to Expect From Your First Personal Training Session What Happens During the Strong & Lean 24-Week Program? Why Your Workout Plan Keeps Failing by Thursday The Two-Workout Rule for Hectic Weeks How to Get Stronger Without Maxing Out Should You Add Reps or Add Weight? Muscle Soreness Is Not a Progress Report How Long Should You Rest Between Sets? Full-Body Workouts or a Split Routine? Free Weights or Machines: Which Is Better? Should You Do Strength Training or Cardio First? When Should You Take a Deload Week? How to Return to Training After a Break How to Get Better at Push-Ups How to Train Your Legs When Your Knees Feel Sensitive Core Training Beyond Endless Planks Why Walking Works So Well for Fat Loss How to Structure Meals Without Tracking Every Calorie How to Eat Out and Still Lose Body Fat How to Stop Undoing the Week Every Weekend A Simple Guide to Eating More Fiber High-Protein Breakfasts for Busy Mornings How to Snack Without Derailing Fat Loss How Alcohol Fits Into Strength and Fat-Loss Goals How to Manage Portions Without Weighing Every Meal Which Fitness Supplements Are Actually Worth Buying? Creatine for Beginners: What You Need to Know Should You Use Caffeine Before a Workout? Hydration for Training Without Obsessing Over Water When to Use a Maintenance Phase During Fat Loss How Stress Should Change Your Training Plan How to Fix the 2 P.M. Energy Slump Stop Waiting to Feel Motivated to Train How to Feel Less Intimidated at the Gym What Good Accountability Actually Looks Like Morning or Evening Workouts: Which Is Better? How Long Until You See Results From Training? What a Good Strength Program Should Include How to Know Whether You’re Recovering From Training