WELCOME

Hi, Sean Nalewanyj here. I’m a fitness coach and author dedicated to helping guys and girls from all around the world build muscle, lose fat and improve their bodies and lives. In an industry that has become overrun with gimmicks, fads and false information, you can trust my advice as an honest, science-based resource to help you reach your ultimate fitness goals. You’ll find a wealth of valuable fitness tips in the Articles Section of this blog, as well as on my YouTube Channel, Social Media Pages and Weekly Newsletter. Thanks for stopping by and I look forward to connecting with you!

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RECENT POSTS
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cutting diet mistakes

NOT LOSING FAT? 20 CUTTING DIET MISTAKES TO AVOID

Sean Nalewanyj
“Mainstream” fitness advice is full of nonsense and misleading information. Despite clear ongoing advancements in the field of nutritional science, the majority of fat loss hopefuls out there continue to repeat the same basic mistakes over and over again. Mistakes that...
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recent-posts-quiz
upright rows

UPRIGHT ROWS: GOOD OR BAD? SAFE OR DANGEROUS?

Sean Nalewanyj
A staple shoulder building exercise dating back to the days of Arnold Schwarzenegger and Franco Columbu, the upright row is typically performed by holding onto a straight bar with a narrow overhand grip and pulling the weight up to neck height. It...
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gaining fat but not muscle

GAINING FAT, NOT MUSCLE? 4 MISTAKES YOU’RE MAKING

Sean Nalewanyj
Most trainees understand that if they want to add a significant amount of muscle to their frame, a certain level of fat gain is inevitably going to come along with it. A committed bulking phase involves maintaining a net calorie surplus...
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supplement ripoffs

7 WAYS FITNESS SUPPLEMENT COMPANIES ARE RIPPING YOU OFF

Sean Nalewanyj
Anyone who regularly follows my content knows that I’m hugely critical of the bodybuilding and fitness supplement industry, and I certainly don’t plan on stopping any time soon. I’ve been weight training consistently for over 15 years now, and while I...
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squats deadlifts testosterone

DO SQUATS AND DEADLIFTS INCREASE TESTOSTERONE LEVELS?

Sean Nalewanyj
Do squats and deadlifts increase testosterone levels? This “old-school” bodybuilding concept has been around for quite some time and goes something like this: Squats and deadlifts are two of the most challenging exercises you can perform in the gym and train...
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how to use protein powder

HOW TO USE PROTEIN POWDER: YOUR SIMPLE STEP-BY-STEP GUIDE

Sean Nalewanyj
“What is the best protein powder to use?” “How much protein powder should I take per day?” “When is the best time to drink it?” Most beginning lifters highly over-complicate the issue of proper protein powder use, typically viewing it...
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farmers walk

THE “FARMER’S WALK” FOR BIGGER FOREARMS AND TRAPS

Sean Nalewanyj
Pick up a pair of heavy objects… hold them at your sides… and start walking. That’s pretty much all there is to this exercise, but the farmer’s walk is no joke when it comes to building up your grip strength,...
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