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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diet hunger

YES, IT’S NORMAL TO FEEL HUNGRY DURING A CUTTING PHASE (VIDEO)

Sean Nalewanyj
Is it normal to feel hungry while dieting for fat loss, or is this a sign that you’ve dropped your calories too low? In today’s video I explain the simple truth about eating in a calorie deficit that you must...
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recent-posts-quiz
dirty bulk

MY EPIC DIRTY BULKING FAIL (30+ POUNDS OF FAT GAIN)

Sean Nalewanyj
We all make mistakes, but this was definitely the single biggest blunder of my entire training career… My goal was to carry out a simple bulking phase and build up some additional lean muscle size and strength, but instead I ended...
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iifym flexible dieting cheat meal

2 POTENTIAL PROBLEMS WITH FLEXIBLE DIETING (VIDEO)

Sean Nalewanyj
The idea that you must “eat clean” 24 hours a day, 7 days a week in order to maintain a lean, muscular and healthy body is no doubt an outdated concept. The simple fact is that as long as you...
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train each muscle once per week

TRAINING EACH MUSCLE ONCE PER WEEK: EFFECTIVE OR WASTE OF TIME? (VIDEO)

Sean Nalewanyj
Is it possible to make significant size and strength gains by training each muscle group only once per week? Or is the commonly accepted “twice per week” approach that most trainers recommend nowadays a must in order to transform your...
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fat gain while bulking

1 REASON FOR EXCESS FAT GAIN WHILE BULKING (NOT DIET!)

Sean Nalewanyj
If you’re trying to build a significant amount of muscle, a certain increase in body fat will always come along with it. It’s simply not possible to have 100% of your calorie surplus diverted to muscle growth only, and this is...
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fastest way to gain muscle

THE SINGLE FASTEST WAY TO GAIN MUSCLE, PERIOD. (VIDEO)

Sean Nalewanyj
 No, the answer won’t be found in some fancy “never-before-seen” training program, miracle diet or breakthrough bodybuilding supplement… All gimmicks aside, this is the single fastest way to pack quality lean muscle onto your frame as efficiently as possible....
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calculate maintenance calories

THE EASIEST WAY TO CALCULATE MAINTENANCE CALORIES (VIDEO)

Sean Nalewanyj
 If your total daily calories aren’t landing in the proper range each day, you aren’t going to build muscle or lose fat to any significant degree. It’s really as simple as that. Calorie intake forms the underlying foundation of...
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