Join 30,000+ readers who receive highly actionable strategies to lose fat, build muscle, and optimize human performance without living in the gym. Click subscribe to join and grab free resources to look great naked without living in the gym here: bachperformance.com/guides
Final Rep Friday: Memorial Day Is 8 Weeks Away
|
Welcome to Final Rep Friday... your no-BS guide to getting stronger, leaner, and more energized without living in the gym. This week's issue is powered by the 6-Week Metabolic Reboot. If you've been on the fence about working with us, this is the lowest barrier to entry we offer. 👉 All the details are covered here: https://www.notion.so/6-Week-Metabolic-Reboot-2f41932291e480bfb255d78 Body Recomposition: Building Muscle and Losing Fat at the Same Time This is the holy grail of training. And it's more achievable than most people think... if you know what to do. The key factors. Get lean first. Building muscle is much harder when you're carrying excess body fat. Train for strength. Progressive overload on compound lifts. Not circuits. Not "burning calories." Building muscle and getting stronger. Manage your deficit carefully. A moderate 300-500-calorie deficit allows fat loss while preserving and even building muscle. Crash dieting destroys this process. Prioritize sleep and recovery. This is when your body actually builds muscle and burns fat. Shortchange it, and you're fighting your own biology. Creatine Isn't Just for Muscle Creatine is widely recognized for muscle growth and strength. But emerging research shows it also has cognitive benefits. A study examined 100 individuals with clinical depression who received cognitive behavioral therapy alongside either 5g of daily creatine or a placebo. After 8 weeks, those taking creatine experienced significantly greater reductions in depression scores. Does this mean more muscle equals fewer life problems? Not exactly. But it highlights creatine's brain-boosting effects beyond the gym. 5g daily. Cheap. Well-researched. Vitamin D Helps Your Body Store Calories as Muscle Research shows that vitamin D may improve how your body allocates calories, helping shuttle them toward lean muscle rather than fat storage. Most of the research was in animals, with support in vitamin D-deficient humans. Which is most people. To make the most of it. Get 15-20 minutes of sun daily. Supplement with 5000 IU of vitamin D3 daily, especially in winter or if you work indoors. Pair it with vitamin K2 to support bone and heart health. Simple. Low-cost. High upside. Last Call: 6-Week Metabolic Reboot After this week, Memorial Day is 8 weeks away. The Reboot takes 6 weeks. Start now and you finish with 2 weeks to spare. Lean. Confident. Walking into summer already ahead. Personalized training. Nutrition framework. Weekly check-ins. Accountability. All of it is here: https://www.notion.so/6-Week-Metabolic-Reboot-2f41932291e480bfb255d788c7096cd0?source=copy_link To making every rep count, Eric Bach |
Hey, I'm Eric, the founder of Bach Performance
Join 30,000+ readers who receive highly actionable strategies to lose fat, build muscle, and optimize human performance without living in the gym. Click subscribe to join and grab free resources to look great naked without living in the gym here: bachperformance.com/guides
Quick one today. Most people know what they should be doing. Eat better. Sleep more. Train consistently. The problem is not knowledge. It is execution. And execution without a system is just motivation waiting to run out. Dan works in oil and gas. At 43 he went from one business to three, travels internationally, and has more on his plate than most people will manage in a lifetime. He also has visible abs and is down 20 pounds. Not because he found more time. Not because he has more...
Welcome to Final Rep Friday... your no-BS guide to getting stronger, leaner, and more energized without living in the gym. Low-Carb Diets and Testosterone: What You Need to Know You've probably heard that cutting carbs is the secret to getting lean. In reality, long-term low-carb diets can tank your testosterone and make fat loss harder.Here's the science. Carbs lower SHBG (sex hormone-binding globulin), making more free testosterone available for your body to use. Low-carb diets spike...
Hey Reader, Thiago Fornazier is a 35-year-old father and real estate agent in Denver, Colorado. He's a former athlete — actually, he's a former coach — and we worked at the same gym 10 years ago. Even guys like Thiago–who have been athletes and who "know what to do"–get elite-level results when they have elite-level coaching. Thiago is like a lot of the men I work with… Working 50+ hours per week. Being a great dad and trying to have a life. His weight crept up week by week to 218 pounds. He...