You can't multitask.

As someone who's determined to squeeze as much productivity out of every day as possible, that's hard to hear.

However, if you want to get more done, in less time, with fewer mistakes, you need to stop multitasking (at least most of the time). Here's why.

Your butt is important.

Yes, it’s helpful for sitting and a few other essential purposes. However, it’s also a muscle group that can have a big impact on your performance and appearance.

Your glutes — the muscles around your posterior -- play a key role in powering your leg movements and stabilizing your upper body during daily activities. 

If you’re a physique athlete like a bodybuilder or model, then the appearance of your butt also matters. As Bret Contreras says in this podcast — your butt can be a "deal breaker" if you’re competing in a physique sport.

In this podcast, Bret Contreras, aka “The Glute Guy” is going to share his 20 years worth of knowledge on glute training with you. You’ll learn:

• How to avoid the most common mistakes people make when training their glutes.
• The best exercises you should use to train your glutes.
• How and when to use these exercises in your workout program for best results.
• How to modify your glute training for aesthetic versus athletic goals.
• Why men and women may need to train their glutes differently, and how to do so.
• How your genes affect your glute development.

If you want to lose weight, you need to eat fewer calories than you expend.

However, this doesn't necessarily mean that you should spend every day in a caloric deficit while you're dieting.

In fact, you might get better results if you take structured, intermittent "refeeds" -- periods where you purposely eat excess calories during your diet. There are a lot of myths and misconceptions about refeeds which you'll learn about in this podcast.

You'll also learn:

• Whether or not you need to do refeeds.
• How to set up a refeed.
• What, and how much to eat during a refeed.
• How frequently you should refeed.
• How to change your refeeds as you keep losing fat.

If you've ever tried to lose weight, you've probably heard of "starvation mode."

Maybe you've also heard of "metabolic damage" or "metabolic slowdown."

You learn that when you cut calories and lose weight, your metabolism drops, and weight loss slows.

Then you're stuck. 

You know you need to eat less, but you're also worried that you'll slow your metabolism and make weight loss even harder.

In this podcast, you'll learn:

• Whether or not your metabolic rate actually drops while dieting. 
• If so, how much of an impact this has on your ability to lose or maintain your weight.
• 13 ways to minimize, avoid, or reverse metabolic slowdown during and after dieting.