Antranik.org

If you want to lose WEIGHT, the overarching factor that will dictate whether you see the scale show lower numbers or not is if you’re eating less calories than you need on average through the week.

BUT YOU DON’T WANT TO LOSE WEIGHT.

You want to lose FAT! (and not muscle and strength!)

So to achieve a HIGH-QUALITY weight loss, you must do 2 things in addition to a caloric-deficit:

1. DO STRENGTH TRAINING because if you don’t keep sending the signal to your body that it needs to USE the muscles, then it will break down muscle tissue in a deficit. Nature is very efficient: Use it or lose is magnified when resources are limited.

Whether you train with weights or bodyweight exercises doesn’t matter, as long as you’re choosing compound exercises with intensities difficult enough where 2-3 sets of 8-12 reps are very challenging by the final rep and you do it 3 days a week. Also, just 1x/week is WAY better than nothing!

2. PRIORITIZE EATING MORE PROTEIN because you don’t have a way to store excess protein (unlike fat). And in a deficit, if you’re not getting enough protein, it will pull it from the only place it exists: Your muscle cells!

Protein is needed for the function of EVERY cellular process so it WILL pull it from your muscles if there’s not enough to go around (especially if you’re not training!)

• Foods high in protein are meat, poultry, eggs, fish, and soy-beans/tofu. (And of course, protein powder.)

• People struggle with this but the solution is simple: double up the protein portion of meals. And if you’re eating out, TELL THEM TO DOUBLE THE PROTEIN. It’s just a few bucks more and totally worth it. (If you’re tracking, achieve >0.7g/lb of bodyweight.)

• The polar-opposite of a high-quality-weight-loss is something like a water or juice-fast. It will result in rapid fat AND muscle loss, and your physique will ultimately look like s**t after.

So, if you want to lose WEIGHT, great! But if you want your physique to look fantastic afterwards because you preserved those hard earned muscles, make sure you’re eating enough protein and keep training!

Like and share this if you found it helpful! And if you have any questions, please ask!

Huge thank you to everyone that responded to the survey! Your input has been really valuable!

If you haven't taken it yet, please do so now as I'll be closing it up in a few days. Thanks!

Link to survey:

Antranik.org Survey Help Antranik.org help you by better understanding your relationship with health and fitness!

Hey everybody! 👋 I've got some awesome news to share and I'm also going to need your help!

You could probably tell that I’ve been doing literally everything single-handedly for the past 12 years: The website, videos, marketing, social media, these e-mails, branding (or lack of it 😄), etc.

That was fine when I was younger but that’s definitely not the case anymore because my wife is pregnant and 𝐈'𝐦 𝐠𝐨𝐧𝐧𝐚 𝐛𝐞 𝐚 𝐝𝐚𝐝 in just a couple of months! 😮🤞

I want to produce SO MUCH MORE CONTENT but I keep getting stretched thin. So in preparation for my new family, I’m building a team that will help take my online presence to the next level so I can wholly focus on what I 𝑎𝑐𝑡𝑢𝑎𝑙𝑙𝑦 love: Sharing Awesome Content To Help You Live a Pain-Free, Strong, Healthy Life!

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Antranik.org Survey Help Antranik.org help you by better understanding your relationship with health and fitness!

NEW VIDEO! How To Achieve 10+ Pull Ups In Record Time and Get Strong, FAST! 💪

If you're struggling to do more pullups and get your numbers up to awesome new levels, this is the video for you! You'll learn EXACTLY what to do with the most methodical and efficient program that will help you to achieve 10 pullups in a row or more!

Achieve 10+ Pull Ups In Record Time and Get Strong, FAST! If you're struggling to do more pullups and get your numbers up to awesome new levels, this is the video for you! You'll learn EXACTLY what to do with the mo...

I just published a podcast episode with Carl Paoli! We spoke for about an hour and a half and went pretty deep on a whole array of awesome topics, including answering the questions you sent in last week!

Some of the topics you'll hear include:

Carls Passions These Days
Job Security vs Solopreneur
Content Creation Work Behind the Scenes
The Creative Process
Why Kipping Pullups?!
Masking Failure with Improvisation
Pillars of Functional Training
1st Person Visualization (Vs 3rd)
Emotional Fitness
And the Q&A at the end!

Watch/Listen to the episode here:

Going Beyond the Surface with Carl Paoli I had an awesome conversation with the legendary movement expert Carl Paoli. This podcast started out by delving into his current passions as a parent (and w...

If you're in the LA area, I'll be having a donation-based Yoga Class at Bette Davis Picnic Park in Glendale THIS SATURDAY, April 29 at 10:30am !

The park is MASSIVE, but you could just set directions to 1610 Rancho Avenue, Glendale, CA and we will be in front of that address. You could park there as well.

Bring a yoga mat, a water bottle cause it might be hot and a little towel if you get sweaty and some cash or venmo me after.

The class should be good for all levels! Let me know if you're coming or if you have any questions!

NEW BLOG POST!

After being constantly bombarded with the craze of ice baths and cold showers, I finally started to get into them this year and I wrote a very practical blog post that covers:

1. The insane benefits that really convinced me to make it a regular part of my life
2. My personal history with them
3. The pros/cons of the different methods (ice bath vs cold shower)
4. How long and when to and when NOT to do it
5. How it relates to strength training or cardio for recovery and hypertrophy.
6. How I go about it in the most practical way.

READ HERE:

The Insane Benefits of Cold Showers and How To Best Utilize Them The Insane Benefits of Cold Showers and How To Best Utilize Them After being constantly inundated with the cold water immersion craze (such as ice baths or cold showers), I’ve learned of some insane benefits that I wanted to share, my personal experience, the pros/cons of different ways of going a...

New video! Stop or reduce nervousness, anxiety and panic attacks with this simple breathing technique that will calm you down instantly.

Instant Relief for Anxiety Stop or reduce nervousness, anxiety and panic attacks with this simple breathing technique that will calm you down instantly.

I just published a new YouTube video and I made a huge effort to use this opportunity to level up my my video editing skills and...coincidentally I just HIT 100K SUBSCRIBERS RIGHT NOW...

This video is all about my story about how I was getting annoyed that I was in a plateau because I was focusing on the numbers... but I really wasn't in a plateau because there were other, qualitative forms of progress that happened! Check it out!

Why Your Workout Plateau Might Not Be What You Think (💯K SUBS!) I just surpassed 100k subscribers!⭐ Blog Posts mentioned in this video:► Weighted Chins: https://antranik.org/weighted-chinups/► Neck Strains from Pullups: h...

Ever wonder what makes for a good strength or flexibility training routine? In this fresh new blog post you will learn how to structure any strength and flexibility program for optimal results!

Learn the key differences and similarities between the structure of strength and flexibility programs.

What’s the best way to sequence exercises?

How often and how intense you need to workout?

Do you need to stretch daily for best results?

What’s the minimum effective dose required for lasting change?

All this and much more are answered inside!

How to Structure Strength and Flexibility Training For Optimal Results How to Structure Strength and Flexibility Training For Optimal Results In this blog post I’m going to share with you all the ways in which all the ways in which flexibility training and strength training are both similar and different so you can have a better idea on how to structure your workouts...

Awesome new blog post for y'all, this one is all about why and how you should be including weighted chinups or weighted pullups if you can do them fairly well with just your bodyweight!

Take Your Strength to the Next Level with Weighted Chin-Ups Take Your Strength to the Next Level with Weighted Chin-Ups For the past 10+ years I have been mostly doing bodyweight exercises and calisthenics for strength training. I would use dumbbells for isolation exercises as part of my hypertrophy routine but not much else serious with weights, until very....

NEW VIDEO!

I recently went to the Original Muscle Beach ("OMB") in Santa Monica with a cameraman and microphone on me, fully open to the possibilities of what the day may bring and I ended up getting an acro-yoga lesson from a couple of pros, check it out and maybe you could try them out too!

I Tried Acro-Yoga with Pros at Muscle Beach and Here's What Happened I recently went to the Original Muscle Beach (OMB) in Santa Monica on a Sunday with a cameraman and microphone on me, fully open to the possibilities of what...

Hi everyone, I'm proud to announce the release of a fantabulous new program for achieving the FRONT SPLITS!

This program will help you achieve the front splits in such a simple and straightforward manner that you will be blown away! You will find great elegance in its simplicity, clear-cut programming and science-based methodology ensuring effectiveness so no time is wasted. Check it out here now:

Front Splits Fast Program Front Splits Fast Program This program will help you achieve the front splits in such a simple and straightforward manner that you will be blown away! You will find great elegance in its simplicity, clear-cut programming and science-based methodology ensuring effectiveness so no time is wasted. What...

A recap of how the year has gone by, including all the trials and tribulations, creations and solutions for the future. Coming to terms with my strength of making compendiums, how I’ll be making super-unique videos for 2023, my marriage, visually seeing how precious time really is, and comparing short social media video reels and how that hardly translates to loyalty.

Thoughtful Recap of 2022 Thoughtful Recap of 2022 Cheers to another year around the sun where I get to let loose and share my thoughts on so many random thoughts and you guys enjoy it, so here goes! I may not be a master at creating the most unique, fresh, creative, never-before-seen content, but I am a master at organizing...

NEW VIDEO! Muscle Up on the Rings Easily with my badass new tutorial!

Master the Muscle Up on Rings with this Simple Transition Trick! Are you ready to master the muscle up on rings? Look no further! In this tutorial, you'll learn the 3 pieces necessary to execute a smooth and effortless mus...

The time has come for the biggest sale of the year!

This is the prime opportunity to load up on programs you've been eyeing to help level up your mind, body and spirit!

Use the coupon code CYBER25 and you'll get $25 off EVERYTHING: my strength and flexibility programs, bundles and even online coaching!

Check out this link to see all that's available for you: https://antranik.org/routines/

Update: Many Free and Premium Routines Revamped!

Since coming back from my honeymoon (yes, I got married!), I've been revamping my routines in some ways I've been wanting for a long time! Many videos are now HTML5 clips that pop up within the same page which improves the whole experience and navigation be smoother with great quality. All the progression-exercises are revised to my latest knowledge of what's the best route to take and overall layouts are improved to make the information easier to digest.

Click the link below to see more details and to see which programs (both free and premium) were included in this update!

Major Update: Many Programs Revamped! Major Update: Many Programs Revamped! Ever since getting married and returning from my honeymoon (more on that in a later post!) I’ve been keeping busy doing major updates across many of my routines. The programs that were updated: Free: BW Routine Free: Minimalistic Routine Premium: Smart Core Pr...

Rows are one of the best exercises for strengthening your upper back and biceps, preparing you for pullups and building the retraction strength for a front lever.

People who can do pullups often think rows are too easy, but this video is going to show you the progressions for how to make the rows continually and incrementally harder in ways that are often missed.

The LOST Ring Row Progressions Rows are one of the best exercises for strengthening your upper back and biceps, preparing you for pullups and building the retraction strength for a front l...

Hey everyone I just got married a few days ago it's time to celebrate with the YouTube fam with a fresh yoga session!

This is a great follow along yoga class that will leave you feeling good, centered and relaxed. It's full of stretches for the hip flexors, hamstrings, lower back, lats and has scrumptious movements that emphasize good posture. Hope you enjoy it! LMK how it goes!

Yoga for Flexibility & Posture with Antranik (30min class, All Levels, Beginner to Intermediate) I just got married and it's time to celebrate with the YouTube fam with a fresh yoga session! This is a great follow along yoga class that will leave you fee...

If you're in the LA area, I'll be hosting a workout-meetup today (Thursday) at the Eagle Rock Recreation Center at 630pm.

Next to the basketball/tennis courts are a bunch of bars and a pair of rings.

This'll be free and an opportunity for us to fix up our form, learn new exercises and just have a grand ol' time moving our bodies! Hope to see you there.

New video just dropped! How to do pike and progressions with a method that utilizes the rings as well for some unique benefits.

Decline Pike Pushups and Handstand Pushup Progression Tutorial (Utilizing Rings!) Pike Pushups are the bread and butter progression exercise used for getting toward a handstand pushup, but did you know there's a way to do these exercises w...

I just published a new YouTube video matching the previous blog post demonstrating/explaining the differences between scapular pulls and arching scapular pulls!

https://www.youtube.com/watch?v=_yZwclVfqzE

New video! Podcast-style interview led by Rowan Macdonald where I talk all things regarding training, practicality, movement creativity and more!

It was a lovely time where I openly and candidly answered his questions so I hope you enjoy it! https://www.youtube.com/watch?v=qqD90GJOjxI

Balancing Training & Play, Reducing Injury, Movement Variety, Discerning Noise vs Signal and More! Rowan Macdonald (of Fatpoke.com) found my content to be motivational, educational and entertaining and wanted to do a podcast style interview... and I agreed...

People think humans will die out from WW3 but the reality is far more weird and pervasive:

You, yes YOU, are eating 5-grams of plastics every WEEK (like a credit card).

These microplastics are accumulating in ALL of our bodies and because they are estrogen-hormone-mimickers, they are silently wreaking havoc on our fertility rates which will actually lead to the slow demise of the human race.

Check out my latest blog post I just published to read all about this insanity AND the personal solutions you could take (such as getting rid of our blood!?)

https://antranik.org/microplastics/

Are Microplastics Causing The Demise Of Humans and Bloodletting Is The Solution?! Are Microplastics Causing The Demise Of Humans and Bloodletting Is The Solution?! Would you like a spoonful of plastic? No? Too bad. You already do. Each and every one of us ingest 5-grams of plastic every week. Recently my fiancé and I have been talking about having a child which is simultaneously...

Always remember when counting calories to lose weight.. every day is a new day to start anew so even if you had a bad day it doesn’t matter… and it’s more important that you were in a deficit for the overall week, the day to day fluctuations are not as important.

To start CalorieCounting, install the MyFitnessPal app and start logging what you eat. However…it’s a bit tedious and may be easy to forget to do it initially…

So tell your phone “Remind me every 6 hours to log MyFitnessPal” and your chances of creating the habit and success increase!

NEW VIDEO! Ring dips are one of my favorite bodyweight pushing exercises for building massive strength in the chest, anterior delts and triceps. In this video I show all the granular progressions that will help you unlock them from complete beginners to advanced trainees!

https://www.youtube.com/watch?v=RFODjZQos8E

Ring Dip Progressions from Beginner to Advanced with Antranik Ring are one of my favorite bodyweight exercises for building massive strength in the chest, anterior delts and triceps. In this video I show ...

"This is the best tutorial I’ve found so far. The pacing and repetition of the tutorial along with seeing clarifications for a learner interspersed with examples of proper form really make it feel clear and concise. Thank you!"

https://youtu.be/1rWtLsTKQ0E

Muscle Up Like a Gymnast with the GLIDE KIP (Full Tutorial & Progressions) The glide kip is a really fun, beautiful and efficient way to do a bar muscle up and in this tutorial you will learn the progressions, prerequisites, drills ...

Ever strain your neck from pull-ups?

It’s mostly due to weakness, poor scapular control, improper warm up/activation and poor form while doing pull-ups.

Here’s a solution with just TWO exercises and tips to make neck strains the thing of the past!

LINK: https://antranik.org/neck-pain-pullups/

How to Prevent Neck Strains From Pull Ups How to Prevent Neck Strains From Pull Ups Do you get neck pain or strain your neck from pullups? Well this blog post will help you get over that! The progression exercises I’m going to share with you are going to help you to make neck strains a thing of the past because they are going to increase ...

New blog post time!

A friend of mine recently asked what to do to keep his shoulders healthy. I referred him to a video I made this year with the exercises that I think are key to rehabbing an injured shoulder.

But I also realized that not everybody has time to go through the whole video each time, so I turned them into a blog post full of GIF's so you can conveniently reference the information anytime! So here it is... the straight forward blog post on how to bullet proof your shoulders! These exercises are also excellent for keeping them robust and using them as part of a warm-up.

LINK: https://antranik.org/bulletproof-your-shoulders/

Bulletproof Your Shoulders! Bulletproof Your Shoulders! Earlier this year I published this video below with 9 fantastic shoulder exercises that are great for rehab, preventative purposes and serves as a fantastic warm up as well. Since it is faster to read some of this information, this blog post is going to be very helpful. I...