Born Fitness

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chad and lindy cunningham

The Unstoppable Force of Change

You can make every excuse not to change. But what would you do if, tomorrow, you didn’t have a choice? By Mike Zimmerman Editor’s Note: The people I meet are easily the best part of running Born Fitness. Every day I experience inspiration that proves real people can accomplish amazing things. These are their stories. Let them inspire…… More

strength is not always the answer

Strength Is Not Always the Answer

If I could go back in time to when I first started lifting weights, I’d do everything differently. Back then, I was so worried about finding the right plan for me that I missed out on the two most fundamental aspects of exercise: movement and strength. Movement is easy to figure out, and yet mostly misunderstand.…… More

training mistakes

Confessions of a Trainer: Your Workout Is Not Your Problem

Tired of not seeing changes? Here’s why your effort might be the last thing you need to worry about. How many motivational clichés does it take to get in shape? Whatever it takes. This is the type of (sarcastic) feedback that makes exercise so frustrating. Lots of talk that sounds good, but nothing that definitively shows you…… More

the 30-minute workout

The Too Busy Fitness Plan: How to Create a 30-Minute Workout

Train for less time and fewer exercises without sacrificing results If your progress has stalled and you need a way to ignite your workout, I have one word for you: Density. This principle focuses less on how much weight you use, and designing a simple plan that allows you to do more work in less time,…… More

how many reps should I perform

How Often Should I Change Reps?

Ever since muscle confusion became a popular term, there’s been a big debate about how often you need to adjust your workouts. For most people, the number of reps you perform are shockingly similar. In a survey of 100 people (equal gender split), 83 percent said they normally perform 8 to 10 reps per exercise.…… More

muscle building back

Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout

How the latest science of muscle building can become your most powerful performance enhancer. Building muscle is not what you think it is. Yes, you understand that resistance builds muscle. And that rest and recovery is essential to growth. But in most situations, you’re thinking about what to do to build muscle. That’s only half of the puzzle. The other…… More

do more pushups

The Fastest Way to Do More Pushups

Spend a lot of time with some incredibly fit people and you discover something very quickly: you don’t have to lift a ton of weight to be considered strong. Some of the most incredible feats of strength don’t even include any weight at all. (Whereas others certainly do; it doesn’t matter what you think of…… More

Preworkout boost

The No-Caffeine Pre-Workout Boost

After years of making fun of Popeye and his spinach-fueled muscles, it might be time to apologize to the original muscle-bound vegetarian. The cartoon might seem outdated and outlandish, but research now shows that the concept might not be that far fetch. According to research compiled by, nitrates, a powerful compound found in green…… More

fasted cardio

Understanding Fasted Cardio and Fat Loss

Editor’s note: Every month I write a column for Muscle & Fitness magazine called “Born Fit.” In it, I answer real questions asked by real people on Twitter. This post focuses on deloads, “off weeks,” and how to schedule your rest. This is an unedited answer to one of those questions. If you want to potentially be featured…… More


Are You Really Overtraining? (Or Just A Little Sore)

If you watch the right reality television shows, you can learn a lot about how to be a better athlete. I’m not talking about Real Housewives of the world. I’m talking Hard Knocks—quite possibly the best “reality” show on television. (Personal note: Shark Tank is also up there.) Beyond the raw footage of NFL players…… More