Authors Note:

The following post was originally an email, that I wrote to my list. But the response was so massive, I wanted to share it on my blog as well. This is my story.

Make no mistake, this isn’t to impress you, but to impress upon you, just what is possible, when you follow the steps that I share in the video.

Final note – Make sure to join the Kinobody exclusive email list so you get my most cutting edge strategies and advice, each and every week.

To join the email list, just take the Kinobody Physique Survey, you’ll also learn what physique type you fall into, and exactly what you must do to achieve the perfect, lean and chiseled physique!

Now without further ado, here, we, go! 

The Untold Story of Greg O’Gallagher

In just the last 5 years, I’ve created a massive fitness influence and I have positioned myself as one of the major fitness authorities online, all by the ripe old age of 24.

Thousands of NEW people follow my courses every month...  Everyone from teens, to actors, models, CEOs of huge companies, military personnel, athletes… And here’s the kicker:

Even successful personal trainers, fitness coaches, doctors and strength and conditioning specialists follow and utilize my programs with absolute enthusiasm… 

And yes – amazing results! In fact, world renowned strength coach, speaker and author, Dan John, is extraordinarily fond of my work and links me out frequently. 

As well, celebrity trainer Mike Vacanti and Mark Dhamma both love my Greek God Program. (And have been making incredible gains on it.) All of this – and I’m only a 24. 

Why am I telling you all this?  

One simple reason: I truly believe I offer the best fitness courses in the world for men and women looking to build an amazing body, develop incredible strength, and enjoy life!

If you don’t believe me, just browse through my social media pages. Look at the testimonials… It truly is amazing! And what’s more… The majority of my followers have tried everything else… 

Yet they never experienced the life changing results they were looking for, nor did they experience the liberation and freedom. Then they found Kinobody – and it was a game-changer!

Here’s Where I’m Going With This…

Part of me is befuddled. Downright confused. How could it be that at just 24 years old, I’m making such a massive splash in the fitness industry? That’s a very good question, but the answer is a simple one:

PASSION!!!!!

Six years ago – at just 18 years old – I had to make a choice. Was I going to pursue a university education, get a business degree and work up the corporate ladder?

Or… 

Was I going to carve my own path and follow my passion?  I knew that if I did the former, there was no fucking way I was going to be the best at my craft. 

I would have been mediocre…. (And well… Fuck being mediocre, right?). But this fitness thing. I knew I had something beautiful to share. I knew I could make a difference… 

People throw around the word “passion” a lot – but “passion” doesn’t even begin to express my dedication to fitness. It is beyond passion… In fact, let’s take a look at the last couple decades of my life:

Age 6

I idolized one of the dozens of action figures I collected. He was muscled to the bone. I was awe struck. 

I waved up my action figure, and asked my dad, “Dad, could I ever look like that?” 

He responded, “Son, of course! You just have to workout.” 

That was the moment I realized we have complete control over our strength, physique and fitness… 

It blew my mind!

Age 9

My father bought an adjustable dumbbell set… 

I so badly wanted to use it…  I freaking loved the idea that I could do these exercises and make myself stronger and more muscular. I begged him to let me use his dumbbells. 

Eventually he let me. He adjusted the dumbbells to 10 lbs. I picked them up and started doing curls. Seconds later, the blood started pumping to my arms… They swelled up! I was freaking thrilled. 

I ran around my cottage showing my biceps to everyone. I mean everyone!  I was so proud. I didn’t even realize it was a temporary blood pump. 

It didn’t matter. I was already in love with working out – and I wasn’t even 10 years old.

Age 13

It was Christmas, and I asked my mom to buy me a couple workout programs. That’s all I wanted.

But since I was too young for a credit card, I had to get my mom to buy them for me… I couldn’t wait to open up my presents! I remember being so freaking excited…

Safe to say, I got the workout programs and dug right in.I was hooked.  One of the programs was the Underground Guide to Warrior Fitness by Ross Enamait. 

One of my early fitness mentors. Soon after, we went on a family vacation to the British Virgin Islands… I remember thinking, Holy shit, where am I going to do pull ups?

Nothing was going to put my fitness routine on hold. 

I had to improvise…

Age 15

I bought a personal training textbook. I began learning everything I could about working out, since I desperately wanted to help as many people with fitness as possible.

I even asked my brothers if they’d want to workout with me… But to my dismay, they weren’t into it (yet). So I started thinking…

How can I share this stuff with more people? I started a Youtube channel, showing my workouts and progress from 13-15 years old…

It began to blow up…But I was young and shy and didn’t know how to handle theattention, so I closed it down.

But that didn’t matter. Word spread around my school and I already had a bunch of people in the older grades wanting to learn from me and workout with me. 

This time, I welcomed it.

Age 18

I dropped out of University. It didn’t feel right – it wasn’t the path to the life of my dreams. So I started a personal training business instead. I began to make some money, but I didn’t love it…

It still didn’t feel like I was waking up everyday to follow my dreams. But that was about to change…

One Year Later… Age 19

(Me and my buddy hanging out in LA.)

I needed to get away, so I flew out to LA for a few months. I was working at a gym there and began to work on my vision.

What did I want to do? I connected with one of my most important mentors – Rusty Moore… 

And shortly after, I registered a domain name. www.Kinobody.com. 

All of a sudden, Kinobody was born. 

For the first time in my life, I finally felt like I found my purpose: 

Sharing my fitness tips with the world and inspiring people all over the world. I was just 19 years old. Safe to say – it’s taken off quite well from there ;)

BAM! The Rest Is History :)

Just wanted to share my story… I’m young – but I bleed fitness. And it’s clear that something in YOU recognized what I have to share is unique and game changing, and that’s why you’re here.

…So BIG props to you :) I have no clue what my exact plans are for the next few years… But I know one thing: this is just the beginning.

I want you to be as big a part of Kinobody as possible. That means embracing the lifestyle and building YOUR dream physique.

Here’s what I want you to do:

Step #1:

Make sure you’re following the best course of mine possible for you. (I explain each one in-depth here). And you can even take the Physique Survey, to learn exactly what you need to focus on to achieve the lean and chiseled physique. 

Step #2:

Get on our social media scene.  Fact of the matter is, every day tons of people are tagging Kinobody on Instagram and checking out my daily pics and captions.

Following my daily snap chats (@gog9)…. And following my vlogs on YouTube. Don’t miss out on these valuable sources of content! Not only will you learn some solid tips, you’ll also ingrain these concepts and help keep yourself motivated.

Everything you allow to enter into your mind will have an effect on you (whether you like it or not). Immerse yourself with the people and content that will support your goals.

Step #3:

Share your knowledgeeeee! If you have found Kinobody to be extremely helpful, don’t be afraid to share it with people. 

You don’t need to be an expert to help someone! And heck, if you want to build your own fitness following, go for it :) 

One of the best ways to learn is to teach someone else. 

Oh and btw, people have been asking over and over again if I have an affiliate program – mostly because they love my programs and want to share them with people.  Well, the short answer is – yes, I do. 

If you want to learn more, you can go here.

The post How to Be the Best at What You Do & The Untold Story of Greg O’Gallagher appeared first on KINOBODY Fitness Systems.

For the last several months, I’ve been doing Kinobody meet ups in different cities like Toronto, New York and LA. Funny enough, the response has been absolutely amazing.

I’ve had hundreds of people ask if I would come to their city so they could meet and train with me! I definitely plan to do more meet ups… It’s a true pleasure to meet the amazing people that follow my teachings.

I should probably mention – I don’t promote these meet ups that hard because I want to keep them low-key and intimate. So if you haven’t heard about it until now – I’m sorry, haha.

Now interestingly enough, quite a few guys that showed up at the meet up were a few months deep in my Aggressive Fat Loss Program. So naturally, I had them share their experiences on camera.

Crazy Results After Just A Few Months…

A few guys at the meet up had dropped 30+ lbs in a few months like it was nothing on the Aggressive Fat Loss Program!

I even asked them how tough the diet was or how much hunger they experienced… Remarkably, they said it was the easiest diet they’ve ever done! Imagine that… The best results and the easiest diet. Very powerful! But then again, this is my specialty: getting people very lean in the most enjoyable way possible.

Now, I hear about results like this from people following my programs all the time. But hearing it firsthand – in person – is really sweet!

If you haven’t checked out Aggressive Fat Loss, and your goal is to get very lean, you can learn more about it here.

How to Bust Through a Fat Loss Plateau

In one of the cases, Jordan had dropped 35 lbs on my Aggressive Fat Loss Program, but he was hitting a stall. He was stuck and wasn’t seeing the same results.

I’ll mention first that losing 35 lbs is a pretty big deal, and something to be very proud of. Now, what happens is people usually drop fat very fast until they get to a low-moderate body fat. For men, this usually is around 12-15% body fat.

When you’re dieting to 12-15% body fat, fat loss gods are in your favor. You have plenty of disposable fat to burn off and hell, your body-regulating hormones are in your favor as well.

Then, when you dip below this 12-15% body fat range, it becomes a little trickier. You have less fat availability, leptin levels are lower and frankly, being in a big calorie deficit becomes a little tougher.

You experience more hunger, and you don’t see quite as fast results as usual…

It’s Not What You Think & Here’s Why

Here’s the deal: when your calories are dialed in properly and you’re eating at a supposed large calorie deficit, the last thing you want to do is drop calories further or add a bunch of cardio.

For example, let’s say you have an average 180 to 200-lb male. And let’s say they’re on just 2,000 calories per day for an aggressive rate of fat loss.

Well, here’s the thing – if they’re not seeing fat loss at 2,000 calories, that’s a huge problem. It means that either they’re not consistently sticking to their nutrition plan, and thus, going over in calories…

Or, it means that their body’s energy expenditure has slowed down. And, of course, water retention can be a real issue here. But in all three cases, lowering calories will only further exaggerate each and every problem.

If they’ve been overeating on their diet, well lowering calories will just make them binge more. If their energy expenditure has taken a hit, lowering calories will just mess with their metabolism further.

And finally, if water retention is the issue, well reducing calories will only increase stress hormones, exaggerating any water retention going on!

The Solution to a Fat Loss Plateau

The solution is simple: eat more.

Yet, very few people will listen to this advice! Most people are terrified of eating more when fat loss plateaus. They think if they increase their calories, they will gain weight.

Well, interestingly enough, in most cases when I get people to eat more, they actually experience a “whoosh effect”. They look leaner almost overnight. Their body desperately needed a break from being in a large calorie deficit. Once you begin to meet your body’s energy demands, it stops fighting against fat loss.

This advice isn’t very common. Because, well, most people that want to get very lean are competitive bodybuilders, fitness models and actors, people who need to look sharp for a short period of time. They can stand to beat their body down into the ground.

But the thing is, I have no interest in helping you look good for a day. I want to teach you how to be lean for life, with absolute ease and enjoyment.

One of the tools to doing so is taking regular breaks to eat around maintenance calories. So if fat loss stalls, I would take 1-2 weeks to eat around 14-15 calories per pound of bodyweight each and everyday (rest days included).

What Happens From Taking This “Maintenance Break”

When you start to eat more, you’ll increase the hormone leptin. Leptin is a hormone that regulates bodyweight, that takes a hit during long periods of dieting.

When leptin levels are low, you’ll experience more hunger and your metabolism will become slower. By taking at least 1-2 weeks to eat around maintenance, you will elevate leptin.

What’s more, you’ll also regain some quick lean mass by eating more. Your muscles will soak up calories like a sponge. And of course, you’ll get a very much needed psychological break from being in a constant state of breakdown.

Fat loss is catabolic – your body is breaking itself down. It’s a necessary part of the game, but you don’t want to always be in a state of fat loss. Your body needs a break.

When you put this together, going into a couple weeks of higher calories, you’ll shed excess water, your muscles will fill up and you’ll look much better.

Then, when you go back to low calories, you’ll lean up much faster than before!

How to Increase Calories

There’s no hard rules to doing this. I simply recommend eating around maintenance for 1-2 weeks or possibly longer if you want. Your weight may go down or it may increase, but if you’re eating around maintenance, you’re not going to be gaining body fat (so don’t obsess about the scale weight).

Besides, the idea is when you go back to your lower calorie diet, you’ll reach your leanest state ever.

And the only way to do that is to stop doing what isn’t working anymore – trying to be in a compulsive calorie deficit.

Final Notes

That’s really all there is to it. I’ve been using this strategy for a couple years with great success.

If you want to get very lean, make sure to check out the Aggressive Fat Loss Program… It truly is a game changer.

The post How to Break Through a Fat Loss Plateau (& Aggressive Fat Loss Results) appeared first on KINOBODY Fitness Systems.

In this post, I want to flesh out a question I get asked all the time – is Bulletproof coffee the bees knees?

Now first order of business, what exactly is bulletproof coffee? At it’s core, bulletproof coffee is some glorified coffee with the addition of 2-3 tablespoons of grass fed butter and 1-2 tablespoons of high octane MCT oil.

So essentially, what you’re doing is adding 360-600 calories of pure fat to your morning coffee. The idea is to improve fat burning and mental clarity.

Fat Loss is About The Calorie Deficit

Now as we know quite well, fat loss is all about finding the most enjoyable way to eat at a calorie deficit. Stuffing 400-600 calories of pure fat in your coffee to lose MORE fat seems ass backwards to me.

A better bet would be to actually do intermittent fasting. You know, just stick to water and black coffee and create a calorie deficit.

That way, you’ll have way more room to enjoy epic meals later in the day. Because, after all, the 3-6 tablespoons of pure fat actually has calories.

Fat Blunts Growth Hormone

Another huge issue with putting fat in your coffee is that it blunts growth hormone secretion. You see, intermittent fasting has been shown to increase growth hormone by up to a staggering 2000%.

This large increase in growth hormone helps increase fat mobilization and preserve muscle protein. This is also one of the reasons that intermittent fasting is so effective.

Well, fat increases a growth hormone inhibiting hormone called Somatostatin.

People think fat mobilization is all about low insulin levels. As it turns out, low insulin isn’t enough to maximize fat mobilization. You also need elevated growth hormone.

Case in Point

I have often worked with people that couldn’t lean down on Bulletproof coffee. In many cases, they actually gained weight. This is of little to no surprise to me.

The true benefits of intermittent fasting come when you actually fast. That means zero calories! Sparkling water and black coffee are great appetite suppressants during the fast.

There’s no need to waste 60g of fat in your coffee. You should naturally be able to experience an incredible hunger blunting sensation and laser focus with real intermittent fasting.

This comes down to triggering the sympathetic nervous system, which happens naturally during intermittent fasting. When you’re operating in the sympathetic nervous system, you are alert, focused and highly energetic.

Your body isn’t allocating any energy to digestion – all your resources and energy can be honed in on exactly what you’re doing.

This is what Ori Hofmekler talks about in the Warrior Diet. And pretty much everyone I have talked to that is doing my courses has noticed the incredible state of being fasted.

An Important Point

Here’s the deal – it took me about five brutal years of struggling finally crack the code. What code is that? Being able to eat to complete and absolute fulfilment while staying near shredded.

There is no way in hell I could stay lean or even consistently drop fat if I was putting 300-500 (or more) calories of fat in my coffee. No question about it.

If you really want to get lean with ease, you’re going to need to start doing real intermittent fasting and drinking your coffee black!

This is the shape I maintained while in LA – gorging twice per day (and enjoying alcohol, of course). That’s my friend Andreea Cristina by the way. She’s a awesome girl and is mega huge on Instagram. (I’ve been helping her with her fitness game.)

Next Step

The next step to living the kinobody life is to pursue one of my courses. You can learn about the programs I offer here. Each one of my courses utilize intermittent fasting.

It is one of the most effective daily practices you can do to support a lean, muscular and chiseled physique! To be highly focused and productive and to support amazing, lasting health.

The post Bulletproof Coffee vs Black Coffee While Intermittent Fasting appeared first on KINOBODY Fitness Systems.

In this post, I explain why your best bet is to do intermittent fasting daily.

Now, there are numerous approaches to intermittent fasting. Some of the popular approaches involve doing longer 24-hour fasts, one to two times per week.

My issue with this is that fasting for a full 24 hours is not very enjoyable. You’re going to have to battle hunger and that’s no fun. What’s more, fasting 1-2x per week doesn’t teach you how to handle your nutrition on your non-fasting days.

In the past, when I did the 1-2 “longer format” fasts each week, I would end up overeating on my other days and consequently, I struggled to lean down.

Eating in the Morning Can Trigger Hunger

As well, a huge benefit of fasting daily is that for many people, eating first thing in the morning can trigger hunger. This is because cortisol levels are highest in the morning! Eating with high cortisol will cause a rapid drop in blood sugar, triggering a subsequent increase in hunger.

Intermittent fasting just makes staying lean so enjoyable!

Now, even if your goal is to build muscle, daily fasts make staying lean on a bulk super easy. This is because you’re optimizing anabolic and catabolic activity. As well, daily fats are awesome for boosting mental clarity and productivity.

Daily Fasts Are the Way to Go

If you really want to get lean with ease, you need to learn how to consistently eat at a calorie deficit with absolute ease. This means doing daily fasts.

Now there’s no need to fast 24 hours… My recommendation is to push your first meal 5-8 hours after rising. This will deliver all the benefits of intermittent fasting while giving you the flexibility to allow nutrition to fall into the background of your life.

By pushing your first meal 5-8 hours after rising, you experience great fat mobilization and you give yourself a ton of room to eat plenty of food later in the day.

Fasting Daily is Easier than Fasting a Few Times Per Week

Another reason why you should fast daily is because your hunger hormones will adapt to it. And after a few weeks, you won’t experience any hunger during the fast.

If you only fast a few times per week, you’ll never give your body a chance to fully acclimate to fasting during the day. Now, if you’re ready to experience incredible results, you need to jump on one of my programs.

I recommend taking the Kinobody Physique Survey to find the best program for you! Plus there’s an awesome gift at the end :)

A Recent Kinobody Transformation

F’ing awesome email came in today! In 12 weeks, Jeff dropped 27 lbs – while putting on serious muscle… He’s done the “bodybuilding” thing in the past and has never made such crazy results in his life.

He was skeptical eating two big meals per day, not going crazy on protein, taking zero supplements and working out just 3 days per week. But he committed to the program for 12 weeks and he’s absolutely blown away. Great work manggggg!

Here’s what he had to say:

“Greg,

I just wanted to say that I have tried everything to build a good physique, but I have always taken a bodybuilding approach. And then after trying everything I took off working out for a while feeling hopeless.

One day I came across your program and tbh I didn’t think it would work because I have always believed that you needed to take a lot of supplements, eat like 6-7 and workout 5-6 days a week.

So after telling myself I have nothing to lose, I decided to give it a try for 3 months. No program has ever worked so good for me! My before and after picture is up top and I feel that in 3 months I have never gotten such good results with any other program out there.

My pictures are posted above and they are 3 months apart, I went from 248lbs. to 221 lbs. while building muscle! And I did exactly what you said to do , I took no supplements, 2 Big meals a day and trained 3 times a week. You are awesome and your program is too.

Jeff P.“

Make sure to go over to Kinobody.com/Survey to find the best program for you! Or, if you simply want to get lean as fast as possible, check out Aggressive Fat Loss (my course specifically designed to drop fat as fast as possible).

The post How Many Days a Week Should You Do Intermittent Fasting appeared first on KINOBODY Fitness Systems.

In this episode, I sit down with Ashley Bailey, who underwent an incredible transformation while following my Aggressive Fat Loss Program.

Ashley originally sent me an email, and I knew I had to get him on the podcast!

Here’s what he sent me:

“Hey Greg, what’s up.

I found Kinobody about 9 months ago and want to share with you the incredible progress I have made so far following both your Aggressive Fat Loss and Greek God Program – both awesome! Have taken me from about 15-16% (187lb) with no strength (3 pull ups) to about 8% BF (165lb) and able to do a one arm chin!!

I found Kinobody in September after looking into Intermittent Fasting in more detail (as I’ve never really liked eating in the mornings anyway) and started working my way through all of your podcasts, as something just resonated with me in the way you approach your lifting, nutrition and lifestyle in general.

I’ve always lifted and was in the gym since about the age of 16 when training for rugby at school here in the UK. I played rugby at university as well and continued with the gym. It’s always made sense to me to lift ‘heavy’ (5-8 reps) and not exhaust yourself by working up to the heavy weights at the end of the set etc!

But I never followed a structured program/diet and made pretty poor gains in all the years I actually ‘trained’ and came out with nothing to show for it. I’ve never been in what someone would describe as ‘good shape’. Pretty depressing for years of training.

This has been especially true the last few years and when stumbling across Kinobody I was probably 2 years out of any sort of exercise at all and pretty unhappy with the way I looked in the mirror (working life had taken its toll).

Last summer I decided enough was enough and joined a gym in London. I followed my own program for 4-5 months and honestly made very little progress! Below is what I looked like after that training:

Awful I know!

In September I started ‘bulking’ from the information I had taken from the podcasts and this steered me pretty well for some decent strength gains. Then in january I bit the bullet as it were and bought the AFL guide and it changed everything!

From following the program I was able to go from around 15-16% BF to a lean and strong 8% two full weeks in advance of my goal – holiday in May. All my lifts had increased dramatically as well despite the cut!“

Crazy, right?

In five months, Ashley completely and absolutely transformed his physique! He cut from 16% to 8% body fat, and developed a high level of strength and muscle density!

And best of all, he shares his entire journey with you, on this podcast of epic proportions. You’re going to learn, first hand, exactly what it takes to achieve an amazing transformation – while letting go of the unnecessary.

If you want to join AFL and start dropping fat at a fast rate, go over here.

ALSO – comment below and let me know if you enjoy these style shows… I have a ton of people that have experienced dramatic transformations with my courses, and I’m happy to record more podcasts with these awesome individuals :)

The post Intermittent Fasting Transformation by Ashley Bailey: Aggressive Fat Loss Program appeared first on KINOBODY Fitness Systems.

Recently, I’ve been doing quite a few photoshoots, and I’ve had a number of people ask me how I get ready for them. Most fitness models and bodybuilders are known to take drastic measures getting photo ready.

Typically, they’ll do carb depletion, increase cardio and training, and of course, water and sodium manipulation… And the list goes on. The idea is to look as dry as possible.

Well funny enough, I don’t change a thing when I’m getting ready for a photoshoot. That said, I don’t like the extremely shredded, dry, vascular look.

To me, it is absolutely unattractive! I’m not worried about getting all the water out from under my skin. Besides, when I do a photoshoot, I want to show people how they can look while enjoying life.

If I resorted to obsessive means, what would I be teaching you? I’d give you an unrealistic ideal. The night before my photoshoot, you’ll see me enjoying plenty of salt on my food, chocolate and yes – PopChips!

The Concept Behind It

Looking downright incredible each and every day comes down to two things.

First – building up a high level of strength. When you develop amazing strength, your muscles will always look dense, tight and developed.

When people focus on doing a large amount of training and fatigue work, they end up looking puffy one day and flat another day.

If you want to look consistently good and be powerful, you need to focus your efforts on gaining strength. You can do more fatigue/volume work on the lateral and rear delts to put you over the edge… But that’s like the icing on top of the cake!

Secondly – you need to bring your body fat levels down to the 6-9% range for men.

This is where you look amazing. Your waist will be taut, your muscles defined, face chiseled and you’ll have great muscle separation and proportion. It’s only when you get down to the 6-9% body fat range that you really start to stand out!

This is why actors focus on leaning down for movie roles. They know that if you get lean, you don’t need to have a lot of muscle to look good.

Strength + Leanness

When you’re lean and extremely strong, you look good all the time. You’ll always look sharp. You don’t need to pump up or do any water, sodium or carb manipulation!

In fact, you can enjoy plenty of carbs and salt in your diet all the time! This brings me to another point: salt only causes excessive water retention if you consume more than usual. This is why continual salt restriction is a horrible idea!

But first, a few things:

Sodium is a required nutrient that the body needs to function properly. Theoretically, if you were to consume a zero sodium diet (this is very difficult to do), you can die. Secondly, sodium has no influence on fat gain. However, sodium can cause water retention.

The post How I Prepare for a Photoshoot appeared first on KINOBODY Fitness Systems.

In this post, I want to share one of my favorite techniques to building nice, big, rounded shoulders!

Now first things first – building great shoulders as a natural is a difficult mission. That said, I’ve been able to take my shoulders to “Superhero” status by utilizing a few tactics.

(My Superhero Bulking Program is the course that I created to take my physique status to the highest level.)

I was seeing really good results on my shoulders by getting really strong on overhead presses in a reverse pyramid fashion. But, I never really got the full, capped look, that I wanted…

What I learned

What I learned is that to really build big shoulders, you need a combination of heavy shoulder pressing and an ample amount of isolation work on the lateral and medial head of the deltoids.

The best way to build muscle through strength gain is Reverse Pyramid Training. This will allow you to milk out the most muscle growth and experience a very fast rate of strength gain.

That said, this style of training is not perfectly suited for shoulder isolation exercises. The reason being, lateral raises and bent over flyes don’t respond well to heavy weight and low reps.

The Best Way to Do Light Weights

The most effective way to trigger muscle growth with light weights is with a strategy known as rest pause training. I discuss this in my Mega Training Report.

What rest pause training does is it allows you to get more muscle fiber recruitment, than usual, with an otherwise light weight. This is very cool…

Now with my shoulders, I like to do heavy overhead pressing, and even incline presses will build the shoulders to a certain extent. And, twice per week on my two upper body workout days, I’ll do a shoulder isolation movement, rest pause style.

One of my favorite exercises for shoulders is the cuban press (as featured in the video above). It’s great at building the medial and rear head of the shoulder. I definitely challenge you to work this exercise into your program.

You can substitute it for conventional lateral raises or bent over flyes! It’s a brutal exercise and does at great job at building shoulder size!

The Next Step

If you’ve built some solid strength and you’re looking at taking your physique to the highest level possible, I recommend taking a look at the Superhero Bulking Program.

It’s extremely powerful at accelerating muscle growth in one to two areas a time. That’s how I structured the program, you’ll work through four phases, each one two months long.

My favorite phase is the shoulder phase. Whenever I do the superhero bulking shoulder phase, I quickly get accused of taking steroids.

Nope! No way!

…I just know what it takes to build phenomenal delts. Get really strong on overhead pressing in a reverse pyramid fashion. And hit plenety of rest pause shoulder isolation.

The post Secrets to 3D Delts as a Natty: Rest Pause Cuban Presses appeared first on KINOBODY Fitness Systems.

On my last trip to LA, I had the opportunity of meeting and connecting with Tai Lopez. Funny enough, he actually has been following me on instagram for a while.

I was pretty thrilled to learn that. I initially came across Tai Lopez from his Lamborghini ads all over Youtube. I don’t think I was turned off, but I wasn’t really interested in making money so I always skipped the ad.

Well, one day at a dinner several months ago, I heard people talking about him. Some people liked him, some resented him! Well, finally I decided to watch the add for myself.

After watching the ad, I couldn’t help but think, what a marketing genius he is. I began to look at his free content on his Youtube channel and was very impressed. The guy is an amazing speaker and he knows how to hook you.

Since then, I’ve been slowly modeling many of his marketing and social media strategies to grow Kinobody.

A few of these strategies include posting all my Youtube videos on Kinobody.com (and putting the audio on a podcast), as well as using snapchat (@gog9) and Periscope @gregogallagher to build a tighter relationship with my audience.

I Had The Chance To Hang Around Tai…

I had the chance to hangout at Tai’s office and his house, and even shoot the shit with him. I also got to hangout with many people that work closely to him and have learned from him…

I asked them what they learned from Tai and in each case, it was something extremely powerful. Here’s me at Tai’s office with his brother (middle) and Dougie Forlano (left).

The Four M’s of Motivation

I had the chance to shoot a video with Tai, so I wanted to get his thoughts on motivation because so many people struggle with motivation and following through on a program.

Here’s what I learned from Tai Lopez. There are four compelling types of motivation – money, mating, mastery and momentum!

If you find out exactly what motivates you, you’ll be able to hustle much harder.

Are you motivated by making lots of money? Good. Let that push you forward, and don’t get guilt tripped about it. If you want the big house, the mansion or the exotic trips, that’s perfectly okay!

Are you motivated by women? Do you want to have an amazingly beautiful girl in your life? Then work your ass off and let that be your motivation.

Do you want to become the absolute best at your craft? Do you want to experience fame and notoriety? Then let mastery motivate you!

Finally, do you like pushing and making forward progress, each and every week. Do you like to be conquering life, and don’t want to lose your edge and your positive momentum!

Then keep working your ass off to keep that knife sharp. As you can see, finding your most powerful motivator, will give you the discipline and fortitude to keep pushing day after day.

I don’t think it has to be one of these. It could be more than one. It also might change. For a while, you may be motivated by women, but then, when you get the dating stuff handled, you may be more motivated by financial success or momentum!

Important Notes and Comments

I hope you found some value in this video and post! It’s definitely interesting to learn how human beings are wired! I’ve always been very well aware that as humans, we generally want a few things in our life.

We want to succeed in fitness, social/dating and career/business! I’ve also been focused on improving in these areas. To me, that’s what fulfills me: building my body, building my business and having an awesome relationship (or single life) and friends.

When I’m conquering in these areas, I feel totally fulfilled and on purpose. If I’m only focused on one or two of these, something doesn’t feel quite right.

I’ll also add, the importance of being present into the mix. Living in the present moment and not looking to the future for fulfillment. Pouring your attention into the fullness of life. Into the fullness of this.

This is something I discuss in this very important post – How Being Present Can Transform Your Life.

The post How to Motivate Yourself for Success with Tai Lopez appeared first on KINOBODY Fitness Systems.

In this video, I give you an inside look into some of my biceps training. I decided to share this video on Kinobody, because there’s a very important point.

Perfect form isn’t necessarily, being extremely strict. It’s training in the way that places maximum tension on the muscle, while allowing for optimal strength gain, and of course, limiting the risk of injury.

During standing curls, I recommend using a natural sway. If you try to keep your body completely still, you won’t be able to go very heavy and you’ll find it extremely difficult to add weight.

The reason is simple: the weight will force your body down. It’s physics. Using a natural sway allows you to put greater tension on your biceps.

And most importantly, it’s much easier to get stronger with this type of form! So by using this form, you’ll actually experience greater strength gains and progressive overload. Remember, progressive overload is the main driver of muscle growth.

Quick Note – A natural sway will not increase your risk for injury. Excessive hoisting, jerking and arching, however, will.

A Funny Story

A few months ago, I was working out with my good buddy Brandon Carter. He was tearing up my form! He definitely prefers to do strict standing curls. To each their own…

He posted a video of us working out and his entire following was tearing me up! Well, I swindled the audience with the following comment!

Final Take Aways

Lifting with proper form is definitely very important… But proper form isn’t always what you think. It’s not necessarily being extremely strict.

Sometimes proper form is more of a natural movement! Just make sure, that you’re not jerking or hyperextending during standing curls. The idea is maximum tension on the biceps.

A natural sway is good. Hoisting and jerking is not! Now, most of my training is relatively strict, especially with the presses! But even on the presses, I often see people make the mistake, of not getting their shoulders back and chest up!

This creates a shelf between the bench and their low back. This is what you want – it will allow for better chest activation and more shoulder safety. I explain this concept in this post: Bench Press Form.

Build the Strength & Physique of a God

If you want to build incredible strength and develop the sleek muscle proportion of a god, then join the Greek God Program!

…Or you can read about some of the transformations from the Greek God Program here.

The post Biceps Training: Why I Do a Natural Sway During Standing Curls appeared first on KINOBODY Fitness Systems.

In this video, I talk to Dougie Forlano, an up and coming star, who has had the amazing fortune of connecting and learning from some of the most successful people in the world.

I wanted to pick Dougie’s brain on how someone can connect with powerful mentors and stand on the shoulders of giants, so to speak. I am really blown away by Dougie positive energy, he has a downright contagious energy.

What’s more, Dougie’s brain is like a sponge, he has a wealth of knowledge at a very young age.

Here are some extremely important take aways:

Step #1: Who Do You Want to Connect With

Don’t set any limits on yourself. It’s important to define exactly who you want to spend time with.

If you could connect and befriend anyone in the world, who would you want in your life? Who would you want to spend time with and learn from?

Remember: nothing is out of the possibility. The world is your own oyster!

To date, I’ve recorded podcasts with some of the smartest people in the world in the fitness & nutrition industry. I’ve also had Stephen Amell on my podcast and have the great gift of hanging out and bonding with some truly remarkable people.

Going forward, I’d like to connect with A-list actors, and even workout with guys like Brad Pitt, Christian Bale & Ryan Reynolds. That’s definitely a goal of mine, and it’s just a matter of time before it happens… The point is, nothing is out of reach.

Step #2: Understand That Everyone Is a Human Being 

Don’t put anyone on a pedestal. Allow your personality to flow by not judging yourself. Realize no matter how big someone is, they are a human being just like you.

If you want to connect with powerful mentors, you must learn to treat them as a human being, not looking at them as an object. The ego views someone as an object to enhance oneself.

“Imagine how cool it would be if I was friends with [celebrity name here]… Imagine what my friends would think? OMG, what if I get a picture with this person…”

This is the ego talking – you’re essentially looking at a human being as an object to enhance your own self. NOT the best way to connect with someone.

Be present to the moment, enjoy the time with no agenda!

This brings us to the next point…

Step #3: Lead With Generosity 

Don’t view someone as a mentor that you can take from. Lead with generosity, think about how you can offer that person significant value. This is so important!

Be specific; don’t just tell someone you want to help them – use your brain! How can you help this person?

Several times a week, I’ll have people that want to be involved with Kinobody hit me up. In most cases, they’ll say the same thing: “How can I help, or is there anything I can do for you?” This leads to nothing. I want go-getters, action takers that are smart and proactive enough to see a gap they can fix and do it FOR me.

That way, I don’t have to spend time and energy trying to think about how I can get someone involved. I get instant value! Now, here’s the beautiful thing: when someone gives me value, every cell in my body wants to help them.

Everyone to date that is involved in Kinobody stood out because they didn’t sit on their butt or ask me what they could do for me… They proactively helped me.

Step #4: Asking, Being Willing to Learn & Speed of Implementation

As Jim Rohn says, “Asking is like the ocean of opportunity.” Don’t be afraid to ask for what you want. Just be willing to learn; people want to help people that are willing to learn.

Here’s the key though: speed of implementation. Put someone’s advice and tips into action immediately. Don’t wait! Successful people want to help people that are keen to learn and are ready to take action on a moments notice!

Final Comments

There’s plenty of other important keys in the video, so make sure to watch the whole video all the way through.

One of the other keys is the importance of being at ease in the moment – unattached from the outcome. Focus on your path and your journey; it’s fine to get help along the way, but never dilute your own self by believing that you need one single person’s help to succeed.

What’s more, when people feel like you are desperate for their help, they will naturally be turned off. People want to help people on the rise. If they wanted to give to charity, they’d give to charity.

Instead, they want to mentor you because they see the possibility in you, not to save you from your problems! So seek help, but don’t be dependent on it. It’s all going to be okay!

If a mentor gets the sense that you aren’t dependent on them, they’ll only want to help you more.

The post How to Connect With Mentors & Build Your Dream Life appeared first on KINOBODY Fitness Systems.

In this video, I work with bar master Scott Mathison to give us some inside tips into mastering your first human flag!

The human flag is a test of upper-body and core strength. Building up to a human flag will develop incredible core stability and strength throughout the entire upper-body.

Very few people in the world can perform this exercise. As a result, mastering this exercise means you have world-class strength.

What’s more, the exercise just plain and simple looks bad ass! No other exercise garners attention like the human flag. In fact, when Scott and I were practicing our flags, numerous people were approaching us in amazement. It was pretty cool to witness…

The Human Flag Prerequisite

Before thinking about attempting the human flag, a few things are important!

For one, I’d suggest being at a very low body fat. The leaner you are, the easier this exercise will be.

If you need to lean down fast, Aggressive Fat Loss is the best program you can do. Plain and simple, you’re not going to be performing a human flag with 20+ lbs of body fat.

Secondly, you want to have a very high level of strength. The stronger your weighted pull ups and shoulder presses are, the easier this exercise will be. This is because in order to maintain the flag position your back, shoulders and triceps have to work like crazy.

How to Train for the Human Flag

Lets assume you have solid strength and you’re at a low body fat (6-10%). Now you’ll have a solid base to build up to the human flag. Simply following the steps in the video above and practicing the movement 1-2 days per week (on your lifting days), you’ll gradually be able to work up to the human flag.

Now, I don’t perform this exercise very often. In fact, I find that the flag tends to trigger elbow and forearm injuries for me. Simply, the stress is so high!

(This is why I didn’t include this exercise in the Bodyweight Mastery Program.)

Don’t get me wrong, it’s a very cool exercise and will support solid strength improvements – especially throughout the core – but it’s not a necessity. In the future, I may spend more time with this exercise, but again, you have to be very careful with flag training and not push it too hard.

Quick note – I could probably side-step these issues by building up to it very slowly and allowing my body time to become accustomed to the stress.

Final Notes

No doubt, the human flag is a kick ass exercise, but you need to be really advanced to train for it. As well, you need to take training slow, and make sure you don’t aggravate anything.

My preferred approach with bodyweight training is to get strong on muscle ups, handstand push ups, L sits, front levers, one arm chins and one arm push ups.

This is what my Bodyweight Mastery Program is honed in on!

Furthermore, when you master those exercises naturally, you’ll have the strength to do a flag without specifically training for it… (This is really cool!)

When you practice it a couple times a week for a month or two, you’ll become a flag master.

The post How to Do a Perfect Human Flag (Tutorial with Scott Mathison) appeared first on KINOBODY Fitness Systems.

  In this post, we’re going to discuss how to use intermittent fasting strategies to make fat loss downright effortless. Now, I’ve been utilizing intermittent fasting for the last five years. That said, it’s only been the last 1-2 years that I’ve really seen amazing results. This post will outline some of my latest findings to...

The post How to Do Intermittent Fasting & Never Get Hungry (How I stay at 6-8% Body Fat) appeared first on KINOBODY Fitness Systems.

  In this video, I work with celebrity trainer Mark Dhamma to teach us some cutting-edge tips for improving strength, posture and in turn, confidence. Mark Dhamma has been making some amazing gains on my Greek God Program. Working with Mark, I learned some very interesting things… For one, very few people have great posture...

The post How to Boost Strength & Confidence with Perfect Posture appeared first on KINOBODY Fitness Systems.

  In this post, I’ll be sharing one of my favorite leg training strategies to build strength, power and athleticism. Now, this workout is not designed to maximize hypertrophy (muscle growth)! I actually like to avoid triggering a bunch of muscle growth on the legs. The reason is simple: it’s quite easy to add size...

The post My Leg Workout for Power, Athleticism & Sleek Proportion appeared first on KINOBODY Fitness Systems.

  Ed had an incredible 6 week transformation with the help of Intermittent Fasting and the Warrior Shredding Program. Getting started, back on September 3rd at 222lbs, he is now under 207lbs and on full speed to his goal weight of the 200lb mark. And if that doesn’t get you fired up, he is making...

The post Intermittent Fasting Results – 15 lbs in Six Weeks at 45 Years Old appeared first on KINOBODY Fitness Systems.

  In this video, I take you through the first exercise of my workout – the incline bench press. Funny enough, I actually performed this workout at midnight with a few glasses of vino in my veins! This brings me to my first lesson (and a very important one at that): Lesson #1: The only...

The post 5 Advanced Training Tips For Incline Bench Press appeared first on KINOBODY Fitness Systems.

  In this podcast I had the pleasure to sit down with Diddi Brown, who had an incredible transformation and life-changing experience with the help of Intermittent Fasting. How Did You Find Kinobody And Get Started With Intermittent Fasting? About a year ago, Diddi stumbled upon a personal trainer on Instagram. She was shocked to...

The post Women and Intermittent Fasting (Epic Transformation) appeared first on KINOBODY Fitness Systems.

  In this post, I’m going to teach you how to build a downright incredible back with ease. Now here’s the craziest part: building an amazing back is pretty damn simple. You see, I have an equation for developing a big back. It goes something like this… The stronger you are on weighted chin ups or...

The post How to Build a Huge Back: The Magic of Weighted Chin ups appeared first on KINOBODY Fitness Systems.

  Alright, alright! This is one of my most important posts to date… The simple advice I am about to share with you has helped the hundreds of men and women I’ve shared it with get to their leanest condition ever! Here’s the thing: when you have the goal of getting very, very lean, there’s always...

The post My Secret to Getting to Six Percent Body Fat appeared first on KINOBODY Fitness Systems.

  In this post, we are going to talk about how to build incredibly muscular shoulders, naturally, without the use of steroids. Now, interestingly enough, big shoulders are ‘typically’ a sign of drug use. The reason is because the shoulders have the highest anabolic receptors of nearly any muscle group. As a result, when men go on...

The post How to Get Big Shoulders Without Steroids – The Magic of Heavy Overhead Pressing appeared first on KINOBODY Fitness Systems.