What Fitness B&W Is All About
Hey there and welcome!
I’m Kevin, the founder of Fitness B&W.
Have you ever tried getting in shape? Like, really “in shape?” Whether you have tried before or have not, I’m here to help.
I tried in the past … didn’t make it.
So what did I do? I got educated. I put my knowledge to work and fine-tuned what I had learned (am still learning).
Do I know everything? Uh, nope. And anyone who says they know all there is to know about the body is either full of “it” or full of themselves … neither is good.
I’ve helped many people get some fantastic results.
On this website and in my private email newsletter I go over some of the approaches that do and do not work. Trust me, I’ve tried a few.
Get The Results You Want
This is not your typical fitness website.
I am certainly not going to promise you 20 pounds of lean muscle in 20 days and neither am I going to promise (or even suggest) that you will go from having a beer belly to having ripped, six pack abs by doing crunches.
What I am going to promise is that you can get the results you want … if you put in the time.
Perhaps you’ve seen a picture of me floating around the web? (Yes, I’ve seen people steel my pictures and even use them in their advertisements … not too bright, are they!)
The truth is that you can get in (and stay in) great shape by eating right and working out for only a fraction of the time … but it does still take work.
Like many, I am busy. And to be honest, there are many more important things in my life than working out.
In order to get in the best shape of your life, you need to approach your fitness goals with solid, tested methods. I’m not saying I’ve got all of them (or even most) but I do know of some very effective ways to get in shape.
But before we go any further, let’s clarify “best shape of your life.”
While there is no denying that pro bodybuilders are in incredible shape, getting that look is NOT the focus of Fitness B&W.
Who do I feel is in great shape if not humongous bodybuilders? They are the lean and toned.
An athletic build is so much more attractive, plus you get the added benefit of being able to scratch your own back.
Why Fitness “Black & White?”
The main idea behind the “black & white” is the simplicity.
Getting in great shape does not have to be complicated. Even the science behind certain approaches can be made simple to understand and easy implement.
That’s what Fitness B&W is all about … providing you with the best knowledge and practices in an easy to implement (will actually get done) method.
Free download
Get emailed new blog updates, articles and tips … plus a PDF of my workout & diet book (100% free).
Thanks for reading and please feel free to leave me a comment here and throughout the website. I love reading your thoughts, views & questions.
You can also find me on Google+ — I’ll try to keep that updated.
Bova - Modern Spartan
Mar 24, 2011 @ 12:59:51
I love Black & White.
The site looks great. Very clean, very simple and very original. I like to use black & white photos, especially for training pictures. But you’ve taken it to a new level on this blog. Very tempted to copy you!
Bova
Kevin - Fitness B&W
Mar 24, 2011 @ 16:38:29
Thanks Bova! Yeah, I love minimalistic sites (not that this really is) — especially for blogs that you want to actually read, and not just look at. I really wish there was a way to turn all of the comment avatars B&W, that would be cool.
Thanks for stopping by!
bally fitness
Jun 10, 2011 @ 10:32:17
Kevin, you are spot on with your assessment. Trying to build the mass of a body builder is definitely not for everyone. Building mass is very difficult and sometimes doesn’t look right, depending on someones body type. I agree that an athletic build/look is more feasible and desirable for most individuals, and by gaining that athletic build some people may gain some of the pounds they desire also. Regardless of the individual’s goals whether to lose weight or gain it, dedication and consistency are going to be two key ingredients to their success. Great article…keep it up!
Kevin McMillian
Mar 06, 2012 @ 15:59:28
Thanks man, I appreciate the comment!
Yavor- RSA
Sep 02, 2011 @ 07:40:45
Love the look of the site man. Working in the IT field kinda forces you to also get into fitness, in my opinion, or else you really risk getting way out of shape. So good call getting “buff!”
Yavor
Kevin McMillian
Sep 02, 2011 @ 08:13:53
Thanks Yavor. Yeah, after sitting on my butt for 10 hours a day I NEED to workout and it needs to count when I do.
Norm
Sep 05, 2011 @ 14:58:09
awesome website – stumbled upon it by accident. Lots of useful info and well- designed. Great concept. Keep up the great work, Kevin!
Norm
Kevin McMillian
Mar 06, 2012 @ 16:00:03
Thanks Norm! I hope to continue adding to the content and fine-tuning the design as needed.
Lisa Poncin
Sep 18, 2011 @ 15:45:35
Discovered this website when researching BCAAs. Love it! Easy to read and funny. I will be a frequent flyer! New (9 months) to body building, and older, also never being an athlete, I found this web site to be very insightful.
Kevin McMillian
Mar 06, 2012 @ 16:00:44
Thanks Lisa, I’m glad you found it! Just let me know if you have any questions.
Drew N
Jun 24, 2012 @ 11:28:38
I really like your site. You seem informative and I was really impressed with your results after 2 months of Visual Impact Muscle Building.
Do you think it is good or a bad thing to cycle carbs when doing Phase 1. I am only trying to put on 3 pounds of muscle while cutting fat so i can have ripped abs. I already follow the primal (paleo) diet so I am eating lower carbs in general. Will practicing eating like 60 grams of carbs on my two rest days be detrimental to my muscle growth?
How about following Eat Stop Eat in phase 1? i only want to do it on Sundays, one of the days i don’t work out. Will this be counteractive? I trying to eat breakfast at 8 on sunday then fast until Monday and break it at 8 in the morning.
If you are interested to know my stats I am 21, 5’8, and 159 lbs. I am aiming for 163 lbs but with less fat. My waste is about 31 inches and i don’t know my chest or shoulders but they are pretty well proportioned. I have been heading to the gym about 4-5 times a week for a year now so I am experienced. But, I am very undefined muscularly. And I have no abs in sunlight (they are there in certain shaded areas like a bathroom mirror).
My goal is to follow the Visual Impact Muscle Building and get a great body like Ryan Gosing in stupid crazy love and mark walhberg by the end of the summer or at least when i return to college in the fall.
Chris
Jun 30, 2012 @ 01:37:13
I just stumbled on the site and I think it is great! I have a friendly challenge for you. I am a 34 yr old male that has cerebral palsy. I walk with crutches normally and use a wheelchair for basketball rugby etc. Well you see I at 19 was a world ranked (#2) disabled power lifter. Of course at 19 I had youthful metabolism and could eat a ton of calories and never gain an ounce of fat. Fast forward 15 yrs and I have decided I need to take control of my health and get back in the gym. I have no issue understanding the strength training involved in building the muscle again. What I struggle with is that not a single fitness consultant out there that I can find has tackled the issue of cardio and fat loss for someone with a disability. Whether born with it as I was or disabled later in life being able to truly do cardio in a way that will be productive would be invaluable. I feel this is an area where no one has ventured and should. Both from a fitness stand point and honestly it makes good business sense to reach out to the market of disabled adults that do not want to end up obese or diabetic and also those who are already diabetic and need to lose weight to maintain health. I look forward to your answer ! Keep up the good work!
Kevin
Aug 08, 2012 @ 08:30:06
I just want you to know that I appreciate your site. I have been reading throught your blog posts and they have been most helpful. I took you recommendation and started Eat Stop Eat last week. So far, I absolutely love it. I did 1 fast day last week, and I am doing 2 this week, and I am already seeing the results. The info you provide on resistance training has been eye opening! On January 7th of this year I weighed 248. I am 41 and 6’1″. Today, I weighed in at 200.8. I know its not all about weight loss; the desire is fat loss, and I really think your advice is going to get me where I want to be. Thanks so much!
Kevin McMillian
Aug 08, 2012 @ 08:33:04
That’s AWESOME! You made my day. Keep up the great work.
Nadjia Kitchen
Aug 22, 2012 @ 13:20:04
I came across your site when googling ESE info. I am familiar with fasting and usually fast about once a month. I am already familiar with all the benefits of fasting even though I learned more benefits after watching Brad Pilon’s youtube video. I just wanted to ask your opinion about the weight loss for me. I am 5’4, 132lbs., petite frame, 36yr. old female. I have started ESE this week and I run 3X/week and will add weights 3X/week. Do you think I will be able to get to 120lbs. doing ESE? I am kind of looking at calories on normal eating days which is around 1500-1700, fasting 2 days, 24 hours each with no problem. I am not overeating when I break the fast. I have never done well with strict dieting. I believe in eating for overall health, but I’m also a foodie! Any insight you can give would be great, thanks! Love the sight by the way.
Kevin McMillian
Jan 19, 2013 @ 20:19:06
Hey Nadjia,
Your plan sounds really solid to me and I don’t see why you won’t be able to reach your goal!
Brooks
Aug 22, 2012 @ 14:37:26
Hey Kevin – I think your site is pretty cool. The way you focus on keeping stuff simple is appealing. I subscribed and look forward to seeing what else you write. I know how much work it can be writing and running a site like this – so congrats to you!
FYI – I found your site on Google.ca with the search term “best exercise for traps mass”. Thought you might like to know!
Kevin McMillian
Jan 19, 2013 @ 20:20:05
Thanks Brook! And yes, it really is a lot of work but its fun work.
jeff
Sep 02, 2012 @ 21:57:21
Hello, I’m intrested in starting the Daniel Craig workout I saw on your site! My question is: How many reps do you do on the circuit training part, that’s done on Monday and Friday?? Love the blog and the site…..keep up the good work!! Jeff
Kevin McMillian
Jan 19, 2013 @ 20:22:36
Thanks for the compliment Jeff! Reportedly, Craig did 15 reps for each exercise in the circuit.
David
Nov 09, 2012 @ 06:24:37
I keep reading different articals and all end up conflicting each other. At 1st i lost fat as I started to exercise, but now despite putting on muscle I have once again started to pile on the fat. After reading your pages i have started to understand some of the errors.
i need to burn off the fat, and I am going to try for the lean look. by alternating with low reps higher weights, High reps low weights and more cardio, and get my diet into shape again with the eat stop eat plan.
I will keep you updated on my progress
David
age 49, height 5’8, weight 88kg
around 23% body fat.
Kevin McMillian
Jan 19, 2013 @ 20:23:10
Awesome David, I hope you kill it man!
Earl
Nov 23, 2012 @ 03:32:43
Thanks =)
Kevin McMillian
Jan 19, 2013 @ 20:23:29
Welcome
steven
May 08, 2013 @ 02:01:21
Im going to try your workout and see how it goes. looks like a tough one but i look forward to every session in the gym daily, nice website,thanx 4 ur help.