The Syatt Fitness Blog

The Best Meal Plan for Weight Loss: Your Comprehensive Guide

The Best Meal Plan for Weight Loss: Your Comprehensive Guide

Today I’m going to give you a meal plan for weight loss. I’ll lay out, clear as day, what foods you should eat and when you should eat them. I’ll tell you which foods are your friends and expose those that are foes. I’m going to hand you my best kept fat loss secrets and share the worlds single most powerful meal plan for weight loss.  All I ask of you? Pay close attention, don’t even blink. Read every syllable, every word, every sentence — no skimming around — there should be no room for misinterpretation.  Agreed? Good. Let’s begin. The Best Meal Plan for Weight Loss If you’re new here, my name’s Jordan but everyone calls me, “J.” Short in stature and balding by nature, I’m a normal person just like you with fears and hopes and aspirations and needs. A sizable chunk of my youth was consumed with the goal “getting abs.” I wanted mine to pop like those on magazine covers and I dreamed of owning an impressive physique. Vain? Sure, but at least I’m honest. And after years of trial and error, I’m happy to say I achieved my goal and am fortunate enough to help others do the same.  Kelly from Wisconsin, for example, joined my online coaching program nearly a year ago. She’s a strong woman, has a good head on her shoulders, follows my instructions to the “t,” and never misses a beat. My client Jerry from Boston has been in my online coaching program for over a year and is a reckless practical joker. Yea, he’s holding beer and a bag of chips in his “before” picture on the left. Lisa from Canada has worked with me online for...
Syatt Fitness: The Week in Review (9/20/2015)

Syatt Fitness: The Week in Review (9/20/2015)

G’morning! I’ve got a ton of new training, nutrition, fat loss, and strength gain articles here for you in this installment of The Week in Review, so enjoy and have a great rest of your weekend. -J Articles By Jordan In this weeks article from the archives, “4 of the Worst Deadlift Mistakes You Could Ever Make” I’m excited to show you 4 of the worst, albeit most common, deadlift mistakes and exactly how you can avoid them to lift more weight while staying injury free. My Training Logs My training logs are back, I’m posting them daily on Instagram, and I’ve shared some brand new videos with you below. If you want to see everything I post (training videos, motivational pieces, and more) you can follow me on Instagram @SyattFitness T-Bar Rows: 4 x 10 T-Bar Rows take upper back training to a whole new level. For the longest time I had trouble actually “feeling” my back work. Then, with the addition of T-Bar Rows (and inverted rows) I finally felt my back muscles working and subsequently growing and getting stronger. Pro-Tip: use 25lb plates or less (NOT 45lb plates) to allow for a larger range of motion.   A video posted by Jordan Syatt (@syattfitness) on Sep 19, 2015 at 3:46am PDT Band Resisted Dumbbell Bench Press: 5 x 10 One of my favorite bench variations, adding the band resistance increases the tension on the pecs and triceps which makes for an unholy muscle pump. To set up properly, all you needa do is take a standard jump stretch band, wrap it around your back, and loop each end around a hand. From there, do a normal DB Bench Press. Don’t...
Syatt Fitness: The Week in Review (9/13/2015)

Syatt Fitness: The Week in Review (9/13/2015)

G’morning! I’ve got a ton of new training, nutrition, fat loss, and strength gain articles here for you in this installment of The Week in Review but, before we dive into the fitness rabbit hole, I want to share a short anecdote with you about the quote, “he who hesitates is lost,” which has tremendously influenced my life. When I was 8, my mom first said it to me in a car ride on the way back home from one of my first wrestling practices. Sweaty, exhausted, and annoyed at myself, I told her I should’ve won a match but waited too long to take the other guy down so time ran out before I could get my points back. She smiled, made steady eye contact with me in the rear view mirror (the way moms always do), and whispered… “He who hesitates is lost.“ She left it at that. At the time I didn’t understand what she meant but, as the years went on, it became one of the most powerful things she ever said to me. By the time I started wrestling in high school, it was my mantra before every match. Never again was I going to let time run out. Not before I’d left it all on the mat. Now, I wear this quote and it’s value very close to the vest, but I wanted to share it with you because of the massive effect it’s had on me, my life, my business, and my happiness. It’s driven me to travel across the world, build a business from the ground up, fight for athletic success, and pursue the greatest relationships I’ve ever had. And I’m...
Female Powerlifters: 5 Reasons Every Woman Should Try Powerlifting

Female Powerlifters: 5 Reasons Every Woman Should Try Powerlifting

To celebrate the launch of the free 30-Day Powerlifting for Fat Loss Challenge, I’m excited to share today’s guest post written by my friend, client, and badass female powerlifter, Emily. We started working together just over 7-months ago and in that time frame Emily has completely transformed her body, strength, and mind. In her article, Emily offers phenomenal insight into the world of powerlifting, female powerlifters, and why every woman should try powerlifting at some point in their life. Enjoy! -J If you told me a few years ago that I would be competing in a powerlifting competition, I would have laughed in your face.  I was an avid weightlifter and I loved feeling strong and setting new personal records in the gym, but the concept of prioritizing strength gains in my training would have seemed like too much of a sacrifice. I just wanted to look good, be healthy, and feel like a badass on occasion… surely my well-rounded training plan was ideal for accomplishing these goals, right? I mean, sure.  It worked fine.  Here I am back in 2011. I was doing a lot of spinning, road biking and upper body strength training at the time and I was perfectly happy with (and even proud of) the way I looked. At some point, though, I got tired of going to the gym day after day just for the sake of maintaining my physique.  Shouldn’t all the hard work I was putting in amount to something more? I thought so. I needed a way to channel my passion. Enter: powerlifting! I had been starting to see that a lot of physique-focused and recreational...
Powerlifting for Fat Loss: 3 Training and Nutrition Tips to Build Your Strongest, Leanest Body

Powerlifting for Fat Loss: 3 Training and Nutrition Tips to Build Your Strongest, Leanest Body

Finally, after months of meticulous planning and preparation, my brand new (and free) Powerlifting for Fat Loss 30-Day Challenge is officially live. Not for your average Joe or Jane, Powerlifting for Fat Loss is strictly for “nose to grindstone” ladies & gents with an insatiable appetite for lifting heavy weights and also want to get stronger, leaner, and more defined. If that sounds like you, wash your stanky protein shaker and pour yourself 25g of liquid muscle building formula because I’m about to reveal 3 of the most important training & nutrition strategies to get you started on your own Powerlifting for Fat Loss journey. Want to join the challenge? Head over to the Powerlifting for Fat Loss Registration Page and grab your complimentary challenge manual – it’s FREE!  Powerlifting for Fat Loss Where the Story Begins Just in case you’re new here, my name is Jordan (but everyone calls me, “J”), I have a PhD in chugging coffee and an affinity for picking heavy things up and violently throwing gently placing them down. I’m going to assume you and I are similar in that regard. On a slightly more serious note, I’m one of the only people in the world who can honestly say they’ve deadlifted 4x their body weight (535lbs at a body weight of 132lbs) while maintaining a 6-pack year round. And, since being serious is overrated, I’m a major league goofball who does goofy things for no good reason…like deadlift 405lbs then do a back flip.    Why am I telling you this? The sport of powerlifting is engulfed by a stigma that makes people think “the only way” to get brutally strong is to be a big, fat, bulky, no-neck, immobile, non-athletic, steaming pile of unholy crap.  Maybe I went a little overboard with the “steaming pile...
Syatt Fitness: The Week in Review (9/6/2015)

Syatt Fitness: The Week in Review (9/6/2015)

I created and shared this image on my facebook page (<– add me) the other day and it got such a tremendous response I wanted to share it with you here as well. An increasingly apparent issue, it’s something everyone, myself included, needs to remind themselves every time they hop on social media. Here are my initial thoughts that I shared along with the picture…. “I see this all the time. In clients. In friends. In relationships. In work. In every and all aspects of life. Don’t let it happen to you. More than anything, you need to know you are amazing and can do anything and everything you want. Seriously. Anything and everything. So quit comparing yourself to others. Quit letting social media get under your skin and just focus on you. Better yourself. Make yourself happier, healthier, and become the person you want to be. Because if you aren’t happy with you…how can anyone else be?“ Did this resonate with you? If it did, I’d love it if you shared your own thoughts and experiences with me in the comments section at the bottom of this post. And, in the meantime, today I’ve got another great edition of The Week in Review ready for you. Enjoy and have a great rest of your weekend. -J Articles By Jordan In this weeks article from the archives “Bullet Proof Shoulders: 3 Ways You’re Screwing Up Face Pulls” I’m excited to show you exactly how to perform, program, and coach one of the worlds best shoulder health exercises, the face pull. My go-to exercise for improving shoulder health and function, if there’s one thing you add to your training this coming week, you’d do well to...
Syatt Fitness: The Week in Review (8/30/2015)

Syatt Fitness: The Week in Review (8/30/2015)

I love this quote. I first heard it years ago but completely forgot about it until I saw this picture floating around internet land the other day. After reading it over several times it got me thinking and, if you know me, you know anytime I start thinking I bust out my computer and start writing. Here’s what came out: “We all have problems. You. Me. Everyone. That will never change. And it’s honestly a good thing because overcoming problems is what challenges us to grow and be better every single day. But the difference between those who succeed and those who don’t is where their focus lies. Do you dwell on your problems or do you focus on your opportunities? Dwelling on your problems will do nothing for you. It will only create a perpetual habit of focusing on the bad that inhibits you from moving forward. Focusing on your opportunities allows you to recognize your problems without letting them take over every waking moment. You see and understand them, but instead of submitting you learn to overcome them. Your mind controls all action. Focus on your problems and you will create more problems. Focus on your opportunities and you will create more progress.” And with that in mind, today I’ve got a monster edition of The Week in Review ready for you. Enjoy and have a great rest of your weekend. -J Articles By Jordan In this weeks new article “Weight Loss Motivation: 3 Mind Hacks to Stay Motivated to Lose Weight,” I’m really excited to share with you 3 little-known strategies to boost your motivation. It’s already been read over 5,000 times in the past...
Weight Loss Motivation: 3 Mind Hacks to Stay Motivated to Lose Weight

Weight Loss Motivation: 3 Mind Hacks to Stay Motivated to Lose Weight

Weight loss motivation: it’s what everyone is constantly searching for but very few people know where to find. Maybe you can relate? Maybe you know you should be working out several times per week but you’re having trouble finding the motivation to get to the gym? Or maybe your workout motivation is there but you’re having difficulty getting your diet in check? You know what you need to do (eat more fruits, veggies, & protein and eat less processed junk) but you’re having a hard time actually doing it? Sound familiar? I’ve Got Good News You can create weight loss motivation even if you’ve never had it your entire life. I’m not kidding.  You can create weight loss motivation even if you’ve never had it your entire life. See, motivation isn’t as black and white as some people would have you believe. It’s not that you either “have it” or “you don’t.” That isn’t how it works. With the right strategies and tactics, you can legitimately create and increase weight loss motivation. And today that’s exactly what I’m going to show you how to do. Having worked with hundreds of online fitness clients across the world, every day I’m asked for strategies to increase weight loss motivation, exercise motivation, and nutrition motivation. Seriously. Every single day. I recently got an e-mail from a reader in Atlanta asking the very same question which was actually the impetus for this article. Here, take a look: Does that sound familiar? Maybe a bit like yourself or someone you know? If it does then I’ve got good news for you. You’re Normal! You’re among the vast majority (I mean like 99.999999999%) of people who struggle with weight loss motivation...
Syatt Fitness: The Week in Review (8/23/2015)

Syatt Fitness: The Week in Review (8/23/2015)

Good afternoon and happy Sunday to ya! The picture above was taken last night with one of my best friends in the world, Stacey Schaedler, near the end of her wedding party. Aside from being the craziest wedding I’ve ever been to (let’s just say there was an unexpected and surprisingly hilarious trip to the hospital) it was simultaneously the most incredible. And, despite the impromptu hospital field trip, the day couldn’t have turned out any better. I’ve known Stacey for the past 8-years (she was one of the first people who introduced me to strength training when I was but a wee teenager), and she continues to inspire me on a daily basis. What I love about our relationship is that, in spite of owning separate fitness businesses, we regularly collaborate on projects and, at the risk of completely ruining the surprise, we might be releasing a comprehensive fitness product for women in 2016. Now, I’ve got a huge mouth and have been known to spill the beans so before I say anything else I’m not supposed to, I’ve got a ton of great new fitness articles and information for you in this installment of The Week in Review. More on the women’s fitness product later. For now, enjoy The Week in Review and have a great rest of your weekend! -J Articles By Jordan In this weeks new article “The Single-Leg Hip Thrust: 3 Critical Mistakes You Never Want to Make,” I explain why the single-leg hip thrust is one of my all-time favorite exercises, how most people completely botch the technique, and how you can use it to get the most bang for your booty. See what I did there? Enjoy!...
Syatt Fitness: The Week in Review (8/16/2015)

Syatt Fitness: The Week in Review (8/16/2015)

G’morning and happy Sunday! I’m taking this morning pretty easy, sipping on a freshly brewed cup’o coffee and reading the last few chapters of a new book I just bought and plowed through yesterday. Then I’ll be spending the rest of my day getting entirely too much vitamin D at the beach with a few other strength coaches and fitness nerds, like myself. In the meantime, I’ve got a ton of great new fitness articles and information for you in this installment of The Week in Review. Enjoy and have a great rest of your weekend! -J Articles By Jordan In this weeks article, “The RKC Plank is Massively Overrated: Try This Brand New Plank Variation to Blast Your Core,” I explain why the RKC Plank isn’t all it’s cracked up to be and which plank variation is superior for improving core strength and function.  My Training Log My training logs are back and I’m posting them daily on Instagram! I’ve shared some brand new videos with you below but if you want more make sure to follow me on Instagram @SyattFitness Crow Pose to Handstand Hold I took this week a little lighter and focused on a bunch of body weight/gymnastic drills to give myself a break from heavy lifting and have some fun in the sun. A video posted by Jordan Syatt (@syattfitness) on Aug 9, 2015 at 11:21am PDT Pistol Squat The ultimate expression of mobility, stability, and single-leg strength…the pistol squat is a skill that took me a long time to achieve and I constantly practice to make sure I never lose. A video posted by Jordan Syatt (@syattfitness) on Aug 11, 2015 at 4:28am PDT Client Spotlight: Tracy Tracy has...

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