Luke Matthews


It’s important to know how many calories you need to eat each day.  Once you dial that in you can choose the best low-calorie diet plan. Your daily calories will depend on your goals, size, sex, and activity level. Weight loss does not occur without a caloric deficit. This means you need to burn more calories than you consume.

Getting started on a new diet can become overwhelming, especially when you are trying to plug everything you eat into MyFitnessPal to count all your calories. Instead, I suggest monitoring portion sizes to moderate what you are eating. This takes a lot of pressure off feeling the need to be “perfect.” Now, you can focus on the concepts of managing your caloric intake rather than being so fixed on the exact numbers. If you are eating a certain portion size currently and maintaining your weight, remove a little from each of your regular portions to reduce calories. Get a mental picture of what your portion sizes currently look like and then decrease from there. If this does not lead to weight loss, remove a little more. Be patient and not everything has to be cut to the extreme.

Remember, it is extremely important to consume enough calories with a focus on nutrient-dense foods so that you can fuel your daily activities and perform at your best in the gym. A slow and steady rate of weight loss is easier psychologically as well as physically and is simpler to maintain.

I know I used the word “diet” in this article which can be misunderstood. Think of this slowly lowering of calories as your lifestyle until you reach your desired weight. Then, maintain that caloric intake and activity level as your lifestyle. You can always increase calories for holidays and vacations to enjoy. However, keep the balance of calories as a week-long timeline to keep everything managed and regulated. When it comes to weight loss there is never a shortcut. Give yourself plenty of time and stay consistent.

Photo By: Bry Cox

Putting nutrition over trying to burn calories should be your top priority.  It’s so much easier to eat your calories than to burn them. That’s why I say you cannot outwork a bad diet. Nutrition is king! I’d advise anyone trying to lose weight, or even build muscle for that matter to invest their money into a nutritionist or legit nutrition program before hiring a personal trainer. I’m sure other trainers out there will be upset with me for saying that, but if you want real results in the gym, the nutrition has got to come first. I won’t take on a client until they can honestly tell me they have stuck to their nutrition plan for at least two weeks. Honestly, I should probably stretch that out to a month because nutrition is just too important. You will see results in the mirror faster if your focus is on nutrition. Think of your workouts and training as the “extra credit” you put in.  This is especially the case when the goal is to lose weight.

It’s so much easier to just drop certain food additions so you don’t have to put in extra time at the gym.

For perspective, you can cut 250 calories from your diet by swapping your morning coffee drink for black coffee. Whatever cream and sugar or coffee enhancements you are adding could be killing your hard work in the gym. In order to burn 250 calories, you need to jog for about 30 to 40 minutes depending on your weight just to make up for that added coffee reinforcement. It’s so much easier to just drop certain food additions so you don’t have to put in extra time at the gym.

Your body adapts. It takes 1-2 weeks to adapt to the cardio and endurance training you put your body through. It will always want to become more efficient. With something like weight training, your body can take up to 4-6 weeks to adapt. Not only is weight training more efficient in burning calories over time, but it will be more beneficial for your body in burning energy.

Focus on things like calorie consumption and the ratio of macronutrients. This will help speed up your metabolic process and impact the way that your body burns energy. Look at something like a total daily expenditure table. This will give you some knowledge about how much your body needs to burn throughout the day and how many calories you can eat. Get your nutrition right first and then get your workout routine established. Your results will come faster than you think.

Photo By: Love Thyself

Our diets can get off track every once in a while, but how does that happen? I like to call it “diet drifting.” It’s when weekly or even daily habits change without us even recognizing it. It can seem subtle, but that eventually drifts into bad habits that set us back. You might think you are doing everything you did when you were shredded, yet those little choices can get away from us. Remember, you can’t out-train a bad diet or even a drifting diet. That stubborn fat will slowly creep up on you without realizing it.

Last summer my diet and training were on point. Sitting at 5% body fat I was cruising. “Suddenly” I realized my body fat was up to 8% and was noticing some stubborn fat around the midsection. It made no sense to me as I thought I was doing the same diet and workout routine consistently without any changes. I kept a log of my daily routine for a week to see if I could figure this thing out. I was 5 days in when I caught the culprit. Every Friday, I would reward my hard work with a chicken sandwich from the drive-through. The thing that changed was the added waffle fries from out of nowhere that became a weekly habit. I traced it back to mid-summer when I was so consistent at 5% body fat I felt like I had some room to extend my little pleasure with added fries. That didn’t cease to stop over the next 7 weeks. Looking back it still doesn’t seem like much, but never underestimate the power of calories, especially bad calories.

Diet drifting is something that can happen to anyone. Make sure to track your calories every once in a while to ensure you are hitting your numbers. It’s so easy to get complacent when things are going well. If your body fat percentage goes up or you are gaining unwanted weight you can go back and look at your logs to find the cause. You can also keep a diet journal for a week and see if something pops out at you.

Going into this summer I’m going to watch out for those waffle fries and any other small habit that begins to pick up steam.  Catch it early and you’re right back in the game!

Photo by: Mina Arroyo

Are you really getting the most out of your workouts? It may seem like you are, but just “checking the box” won’t get you to where you ultimately want to be. However, that may just be a mental feeling of accomplishment over the reality of productivity.

It’s called Junk Volume, and basically, it’s referring to your reps, sets, or full workout where going through the motions is par for the session. You feel good because you were disciplined to go to the gym and put in the time. Yet, if you were to work out a third of that time with purpose, intensity, and focus the results would be staggeringly higher.

Focus on your mind-muscle connection plus the exercises that are best for you. I’ve been guilty of doing a chest exercise such as the chest press on a machine that doesn’t engage my muscles like another movement. In my head, I feel better because I got in 4 sets of chest exercises. The efficiency of that exercise was not even worth my time. Throw out exercises that don’t challenge you or the muscle. A contributing factor of this can be a bad form or your personal anatomy is not in unison with the exercise. For example, some people’s anatomy won’t let them squat properly. Their femur bones are longer than a typical person’s. This will cause their form to suffer resulting in bad muscle recruitment as well as possible injuries. Throw these exercises out the window if there isn’t a modified replacement and focus on the exercises that you feel get the muscles to work the hardest in the right form.

It’s important to get your mind right before heading into the gym. Have a purpose, goal, and vision of how you want to attack the next hour plus. The goals and results you set beforehand depend on how you make each workout count to the best of your ability.

The average person does average things. The elite person does elite things. The reason why certain people have their stellar physique is that they do the things that others won’t on a daily basis. They do things today that others will put off for tomorrow, or never.

Small changes in progression lead to big physique changes down the road. If you have hit a plateau you need to do something different. Below are some examples of strategies to level up your training and mindset to reach your desired physique.

  • After leg day, go on an hour-long hike. The average person would think this is crazy, but for the person that has an amazing physique, this is standard procedure. It’s inspiring to see what the body can do when it’s pushed to the limit. The physical changes to the body make it totally worth it.
  • Make cognitive decisions in your diet and make it a habit. Put cottage cheese on your salad in place of dressing. The typical person puts dressing on their salad thinking it’s normal behaviour. They are right, it is normal behaviour, but not for a physical specimen. In my opinion, cottage cheese works just as well as dressing. The nutritional benefits and results from that decision are night and day.
  • Be accountable for your decisions. The average person will justify their daily decisions in their workouts and diet. The elite person won’t make excuses. Be disciplined. Take accountability to keep yourself on track.
  • Continue to advance your knowledge in fitness. Don’t be afraid to try different fitness routines. Go up in weight or challenge yourself in a HIIT class. Challenge your body with something new. The average person will stick to the same routines, this is how the body plateaus.
  • Stay on track during the weekends. It’s too easy to feel like you hit the finish line by Friday night. This is usually when people start the decent in their diet and decisions. How about levelling up during the weekends. There is a huge sense of pride in yourself when you know you are doing things that others aren’t.
  • Aline your daily choices and mindset with the person that has the body that you want.  You can’t get it by doing average things.  Take it to the next level and make it a daily habit.

Photo By: Frank Kovalchek

There is a reason the United States Marine Corps incorporates pull-ups in their physical fitness testing. They are the ultimate measure of upper body strength. I’m going to give you my best tips to increase your pull-up number as well as some reasons why your number is so low. Just like any other exercise, you have to break down the movement and understand how it all works to get the most out of the exercise.

When I was in the boot camp in the Marines, one of the strategies my drill instructor used for our pull-up development was to add weight. We would fill up our canteens with water and put one in each cargo pocket. It’s not a ton of weight, but it adds up. The muscles get used to a certain weight. Then, you drop about 20 pounds of “water weight” for your physical fitness test. You can feel the difference!

Before you proceed with pull-up progression, it’s important to make sure you are using all of your muscles properly. They all need to be contracting together. A lot of people are using primarily biceps or rear delts. The lats need to be the main muscle in use. This takes time to develop the mind-muscle connection with the lat. When you’re doing lat pull-downs, really establish the neurological connection with the muscle. Feel the fibres as you squeeze hard at the end range of motion. Keep in mind the scapula depressing and retracting. You can practice this by hanging from the bar with your arms straight and just contracting the scapulas back and down.

Before you proceed with pull-up progression, it’s important to make sure you are using all of your muscles properly. They all need to be contracting together.

Grip variations can be an excellent way to hit all angles of the back. Try working with a wide, narrow, neutral, and underhand grip. This will strengthen the lats, shoulders, and biceps which all work together in the pull-up motion.

You are always stronger when doing negatives. Try doing pull-ups starting at the top and slowly lower yourself down, resisting the pull of gravity. You can add weight to make it even more challenging. Again, this will recruit more muscle fibres and increase strength and endurance.

Try these tips and strategies and I’m positive your pull-up game will be the best it has ever been. Stay consistent and challenge yourself to beat your record high each week. Pull-ups are the greatest test of upper body strength. Let’s see how high you can go!

They’re coming! All the holiday parties, dinners, and get-togethers with all our favourite cheat meals and deserts. You literally feel like you have to dodge a minefield and once you get hit it’s all over. One cookie can turn into a weekend of sabotage. We have all been there. I’ve put together my top 3 strategies to focus on during the holidays to avoid a sugar-binging disaster.

I think one of the biggest mistakes people make going into the holidays is that they try and eat too little the day of the party. When this happens, people tend to indulge because they are already craving calories (energy) and sugar in particular.

The strategies:

  • Plan ahead. Mark your events down on the calendar so you can adjust your macros and calories for the week leading into that date. This will calculate into having some extra calories to use up on the day of the party or dinner. This should help you avoid starving yourself on the day off and turning into a starving angry lion.
  • Stay consistent with your workouts during the week and even through in an extra cardio session or two. This will give you a bigger “calorie bank” to use up during those holiday parties. If you can’t get back to the gym, add an additional 20 to 30 minutes of cardio after your weight training.
  • It’s important to stay present at any given moment, but take advantage of this month to focus on your 2022 goals. Occasionally start writing down your goals for the new year and how you are going to reach them.  For me personally, I start to put together my Marcos and diet that I’m going to start within January.  I’ll have my plan of attack all set for when January hits so I’m not scrambling around for direction when it’s already the new year. With this mentality, it will help you keep the big picture in mind keeping you motivated to stay on track during tempting times.

Spending the holidays on a restricted diet is no fun. Enjoy some of your favourite foods and use the extra calories to hit the gym hard. If you do end up in a slight surplus in calories it’s a good time to focus on muscle building and getting stronger. Everything is leading up to your 2022 goals. Start making that plan to make next year your best!

Photo By: PJ

It’s been a long day at work and your friends or co-workers want to grab dinner and drinks.  You haven’t been to the gym yet and it’s been a long day so you know afterwards it’s going to be late and your workout will suffer.  You also don’t want to upset your friends or the cohesiveness with your co-workers.  What do you do?

This situation recently happened to me on a business trip in Miami.  We got off around 8 pm and everyone wanted to go right to dinner.  I knew it was going to be a late-night and would be exhausted by the time I got to the gym.  The gym is one of my top priorities.  With that being said, instead of going out for dinner with everyone I went straight to the gym and got in an awesome shoulder day.

Actions can become habits very quickly.  Keep yourself accountable with consistency. If you are already in shape, you are that way for a reason.

There are a few things to examine here.  True friends will be understanding of your goals and lifestyle.  If they give you a fit about not joining them then they probably aren’t truly in your corner.  Remember, the top 5 people you hang around tend to be the biggest influencers in your lifestyle.

You have made a commitment and goal to live a healthy and fit lifestyle.  This doesn’t mean you can’t miss a gym session or ever have pizza again.  It means that there will always be an excuse to miss the gym or not eat clean again and again.  Actions can become habits very quickly.  Keep yourself accountable with consistency. If you are already in shape, you are that way for a reason.  You do today what others say that they will do tomorrow.  Everyone wishes to be healthy and fit, but it’s the ones that make it their lifestyle.  That means you have to make sacrifices.

You may catch some heat for it at the moment, but remember that you are inspiring more people than you think.  Some of the people that are inspired by your behaviour the most will never let you know.  Keep that in mind and you always have that little extra motivation to do you.

When it comes to the gym we tend to avoid certain exercises or muscle groups that we suck at.  Why do we suck at them?  It can be due to a lot of things such as weakness, lack of mobility or range of motion, and poor form.  I want to encourage you to select a muscle group of exercise you feel you suck at and dominate it.

This kind of challenge can get you excited to hit the gym with new goals.  It’s motivating to watch and feel progress in something you aren’t very good at.  Take a squat for example.  When chasing a personal record gives you that competitive drive to achieve a personal best.  The same concept applies to getting good as something you used to avoid.  It gives you something to work on instead of going to the gym and doing the same old routine.

The best reward is seeing the difference not only in the mirror but the confidence and sense of accomplishment you achieved.

A lot of people don’t do abs, or they do a sloppy set at the end of their workout.  They hate doing abs because more than likely their abs are weak.  It really is as simple as that.  I would suggest working on your abs at the beginning of your workout with an added amount of volume.  From there you can work your way up in sets and reps.  You will quickly notice your core becoming stronger and more effective in the movements.  From there you add in different angles and exercises that make up a well-rounded core workout.  The best reward is seeing the difference not only in the mirror but the confidence and sense of accomplishment you achieved.

This course of attack is great for anything you are struggling with at the gym.  Whether it’s shoulder mobility, rotator cuff strength, flexibility, or bigger biceps, this strategy can get you focused and determined.  Once you master the targeted area you can move on to the next one and build your body from weakest to strongest.  Give it a try, you don’t have to suck.

Photo By: Frank Kovalchek

I get a lot of questions from people asking how to change up their workout routine.  There are a lot of answers to that, but I’m going to focus on one specific way that can reignite your next gym session.

I’m a huge believer in changing up your tempo.  Sometimes things get “boring” or monotonous in the gym, especially when we get complacent which happens to all of us at times. Changing up your tempo can feel like a whole other exercise.   The muscles will freak out screaming “what are you doing?”  This will trigger more muscle recruitment and damage for growth and conditioning.

Sometimes things get “boring” or monotonous in the gym, especially when we get complacent which happens to all of us at times. Changing up your tempo can feel like a whole other exercise.

There are several ways to change up the tempo of the exercise.  No matter what you are doing, try doing the exercise slowly.  Take about 3 times long as it would normally take to complete the movement.  For example:  When doing lateral raises, really slow down the eccentric lowering of the dumbbells.  You will notice the muscles fighting harder to resist than the gravitational force.  This will defiantly set your shoulders on fire forcing more muscle recruitment.  Another form of tempo change is to do half reps in-between a normal full rep.  For example:  When doing a squat movement, perform a half squat or pulse.  At the bottom of the squat continue halfway up, then go back down before raising all the way to the top.  This will challenge your legs in a different way.  This keeps muscles under tension a little longer and will adhibit muscle confusion which causes them to strengthen.

The next time you hit the gym try changing up the tempo.  I promise it will feel like you are doing a whole different exercise.  You don’t have to do this every time, but it’s a great tool to use for building your physique and fitness in general.

Photo By: Andrew Feraci