B Lewis Fitness

11/17/2025

It’s that time of year that makes or breaks your fitness goals every year…the holidays.

Over the next couple months you can EASILY gain an additional 10-20lbs…or you can be strategic and consistent and LOSE 10-20lbs.

There should be no surprises by the time winter is over as to why you’re either in good shape or out of shape. You have control over your choices and daily actions, and choosing to workout and eat healthy is necessary even if it’s holiday season.

To make this choice easier, I’m offering a Black Friday Special at Premeditated Health and Performance. Buy 4 training sessions, get 8 for free.

This will be enough sessions to breakthrough that plateau of feeling tired all the time, help you learn how to stay consistent with workouts even when you have a busy family life, and help you know how to have efficient workouts that can be done no matter how busy your work schedule is…

BUT

There’s a catch (there’s always a catch right).

Since I’m giving away free sessions, I’d need something in return. If you sign up for training with me for the Black Friday Special, you must also agree to have your 12 session progress documented, so I can use your progress as a testimonial. Your results will be guaranteed, so I’d like to highlight them for others to see.

So if you’re ok with being filmed in the gym, having progress photos posted on social media, and giving a testimonial, apply today.

https://brandonlewis.typeform.com/to/DHMTfOSG

I won’t be able to offer this deal to many people (since I’m giving away so many sessions for free), so apply now to secure your spot. We’ll train 2x/week, get you a nutrition plan, and the results will follow 💪🏽

11/11/2025

If you’re a man 35+ years old, I need your help!

I’m working on creating a fitness/nutrition program specifically for this demographic, and I need feedback.

This questionnaire takes about 7 minutes, so if you have some free time, it’d help me know exactly what to create.

For those interested in helping out, I’ll return the favor with some freebies at the end of the questionnaire 💪🏽

Turn data collection into an experience with Typeform. Create beautiful online forms, surveys, quizzes, and so much more. Try it for FREE.

10/31/2025

232 days until summer 2026. Start your weight loss journey now and it’ll be easy.

10/05/2025

You must remove as many barriers to working out as possible. When you reach the mindset of “I may be ___, but I’m going to workout ANYWAY”, you’ll have a physique better than you could ever imagine

09/07/2025

Low weight and high reps is NOT how you lose fat ❌

When you’re trying to drop significant bodyfat and get lean, you may be tempted to take a low weight, high reps approach.

Most people have heard that this is how to “get cut”, “burn fat”, and many other terms/phrases that mean absolutely nothing or are just flat out wrong.

Losing fat is about eating in a calorie deficit. Building muscle is about training hard enough that you cause slight muscle damage that can be rebuilt. Your bodyfat is not determined by how many reps you do, and you canNOT choose to lose bodyfat is a certain area.

Training with low weight and high reps is a bad approach for anyone looking to get lean who is NOT already a high level athlete with many years on consistent training under their belt. Taking that “low weight high rep advice” from people already in shape is pointless because… (cue drumroll)

THEM doing lightweight on an exercise like squats might be 275lbs for sets of 10-15 reps.

YOU doing lightweight squats for sets of 10-15 reps might have to be 95lbs.

You’re not going to build much muscle going that light after a few weeks.

Lightweight and high reps isn’t a certain number, it’s relative to your current strength level.

I challenge you to train heavy weights for high volume, yes, even when cutting. What you might’ve just thought was “How am I supposed to do heavy weights if it’s going to be high reps?” 🧐

Remember, “heavy” is relative to your current strength level. So if you can do 225lbs on the squat for 3 sets of 5 reps when your bulking, “heavy” for high reps might be going for 185lbs for 4 sets of 8 reps.

With this approach you’re doing 2,545lbs of MORE VOLUME than normal, all while technically doing less weight, but it will feel incredibly heavy (i.e. heavy weight for high reps).

Make the mindset shift that you will NOT avoid heavy training and use cutting weight as an excuse to go easy in the gym. You may even build muscle while losing bodyfat, which is probably more in line with your goals anyways.

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Need help reaching your fitness goal?

Click here: https://brandonlewis.typeform.com/to/OFwckodP

08/27/2025

Everyone in Lafayette, IN needs to know this life changing news…

Training with me at Premeditated Health and Performance will improve your physique, your health, and your self-confidence.

Fill out a personal training application here:

https://brandonlewis.typeform.com/to/OFwckodP

08/27/2025

Small incremental weight increases lead to MASSIVE changes long-term

08/14/2025

From my experience training people over the last 12 years, it’s because they make (at least) one of these mistakes everytime they work their chest. Lower the weight, focus on good form, and build everything up from ground zero.You’ll be able to train harder, not get hurt, and have more fun when you consistently hit PRs.

08/12/2025

I’m going to host a deadlift part at Premeditated Health and Performance on September 6th. What time works best for you to come? (9-11am, 10-noon, 11a-1p, or noon-2p)

08/08/2025

The longer you avoid these 2 exercises, the longer you’ll wait to be muscular.

You MUST do the hard exercises that work large muscle groups if you want to grow.

The thing about being on the skinny/small side of muscle mass, is that you don’t have much weight to dip/pull up. That means it’s the perfect time to learn the basics and build good habits (not avoiding exercises because they’re hard).

If dips hurt your shoulders, it’s either because you’re too weak, or your form sucks. I can argue that dips are one of the best things you can do to PREVENT shoulder pain. So if you need help with dips, let me know.

Pullups have a ton of variations, so don’t feel the need to do them the same way everytime. It’s ok to switch them up. If you need help with pull-ups, let me know.

*I have a free 28 day challenge just for guys looking to add muscle and gain weight (check link below). You’ll gain 5lbs in a month and feel more confident on how to build muscle.

https://www.blewisfitness.com/offers/3hnXN7Nd