Hormones and Fat Loss

BY STEFAN IANEV - May 31, 2019

This week I had the pleasure of being on the BodyProof Podcast hosted by my colleague Stephen Arnold to talk about hormones and how they affect fat loss.  We discussed the role of training and caloric restriction and how they impact homones t...

The 4 Metabolic Types - The Key To Understanding How Your Metabolism Works

BY STEFAN IANEV - Mar 31, 2019

There are many genetic and environmental factors that determine an individual's metabolic type and how they respond to various dietary protocols. At the genetic level this includes muscle insulin sensitivity, hormone levels, protein turn...

Legends Never Die - The Lessons I Learned Training With Charles Poliquin

BY STEFAN IANEV - Oct 8, 2018

From early in my career as a trainer I have been a big fan of Charles Poliquin’s work. I have read all his books and articles, and have attended all of his courses and seminars. Last week when I received the shocking news that Charles had...

The "Sweet Spot"

BY STEFAN IANEV - Feb 11, 2018

How many times have we all heard or read phrases like you must use a full range of motion, go all the way down, lock out at the top, touch the bar to your chest, ass to grass, partial range equals partial development, and the list goes on. To maxi...

The Clean Eating Debate

BY STEFAN IANEV - May 3, 2018

In recent years there has been an ongoing debate in the fitness industry about food quality vs food quantity. I am often asked by students and peers alike what is my stance on the whole clean eating vs IFFYM debate. I personally believe food...

How to Determine Your Optimal Macronutrient Ratio

BY STEFAN IANEV - Jul 5, 2018

For a long time now there has been an on going debate amongst personal trainers, nutritionists, and gym rats alike about what constitutes the optimal macro nutrient ratio to improve health and body composition. Some swear by low carb diets claimi...

The Undereating Controversy

BY STEFAN IANEV - Feb 12, 2018

From working with hundreds of clients over the years, developing our teams of trainers accross multiple companies, and more recently lecturing personal trainers around the world on health, training and nutrition, one thing that never ceases to a...

My Top 3 Tips for a Successful Body Transformation

BY STEFAN IANEV - Apr 5, 2018

Success leaves clues. If you’ve been in this game you long enough eventually you will pick up on which habits consistently produce superior results and which ones don’t. Over the years there are 3 habits that I have found to be most r...

Increase Volume and Frequency for Faster Results

BY STEFAN IANEV - Apr 19, 2018

Although I am a fan of heavy lifting I am really starting to believe frequency and volume are much more important for hypertrophy and body comp than intensity. Yes you need to lift heavy to increase strength because you need to train synchroniza...

Are You Missing The Big Picture?

BY STEFAN IANEV - Apr 26, 2018

Every day am I asked by students, gym rats, and everyday folks about the latest fad diet, the optimal sets and reps scheme, HIIT vs fasted cardio, or which fat burning supplements to take. I even get asked about anabolic steroids all the time by...