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Food Sequencing for Metabolic Health Food, Fat Loss, and Credibility There are many different ways to think about food and fat loss. Unfortunately, the view that calories are all that matter dominates most discussions. Anyone who says calories don’t matter for fat loss is either ignorant of...

1. EARN THE RIGHT TO TRAIN WITH HIGH REPS One of the first things most people learn in the gym is that "low reps, heavy weight" equals strength, and "high reps, light weight" equals definition and cutting. Anyone who reads this website knows that weight training goes way beyond the above...

The Bedtime Protein Shake We all kinda-sorta know that having a protein shake before going to bed is a good strategy to build muscle, but it’s still satisfying to read a scientific paper that says we’re not just right, but really right. It’s particularly satisfying when that paper is a big...

HERE'S WHAT YOU NEED TO KNOW... The guys with the greatest pulls in history pull from a dead stop, not by trying to reach peak velocity before the bar collars smash into the plates. Starting off any pull with a sharp jerking movement doesn't help you lift more weight and can injure you. A...

When it comes to building muscle mass, the food you put into your body is equally (if not more important), than what you do in the gym. To increase muscle size and density it’s inevitable that you’ll have to pick up heavy weights and move them around with great intensity, but if you aren’t...

What you eat and when you eat can make a world of difference before a tough workout or competitive event. Fine-tuning your pre-workout meal will ensure your body has the nutrients it needs to perform at a high level for hours on end. Even better, it will help maximize the effects of your...

PROTEIN INTAKE: WHAT WE KNOW The three major factors regulating muscle protein net balance and muscle protein synthesis are: Quantity of protein Quality of protein Timing of protein Science has pretty much got factors one and two nailed down. As far as quantity, the current, best...

Endurance exercise is generally any aerobic exercise performed for an hour or more, like running, swimming, and cycling. Think marathoner or triathlete. But whether you’re competing or not, if you’re performing this type of physical activity, it’s important to know the difference in fueling for...

by Lauren Del Turco, CPT By now you’ve probably noticed the Internet’s massive obsession with turmeric. If you’re just catching up, turmeric is a root (much like ginger) that’s a staple in Indian cuisine—in curries, specifically—and has been utilized in holistic medicine for thousands of years...

by Gabrielle Kassel, CF-L1 We’ve all experienced one (or both) of the following workout struggles. The first: Feeling totally wiped halfway into your routine after skipping out on a pre-workout snack. The second: Fighting off stomach gurgles and cramps while you sweat because you ate something...

by Jenn Sinrich Vacation is a time many people look forward to all year long; an opportunity to finally relax and let loose. And for most people, this involves a little flexibility with certain aspects of their everyday routines—particularly in the food and exercise departments. Often, vacation...

Today, we'll show you how to warm up properly before weight training with an emphasis on pre-workout stretches before lifting. Learning how to stretch correctly before lifting weights is crucial for preventing injury since there are certain efficient mobility activities before workouts and...

About to hit the gym? Working out on an empty stomach can be difficult for some people. So make sure to avoid these foods, or you might undo all your hard work! The Foods to Avoid Before Working Out If you're looking to get the most out of your next workout, it's essential to avoid eating...

What do I eat before and after a workout? It is a question that every fitness lover has in mind when they are just starting out in their fitness journey. Before one hits the gym for a workout, their body requires an anabolic state. Anabolic state allows the body to keep the muscles already...

If you've ever seen a bodybuilding event or images of bodybuilding competitors right before, during, or after a competition, you will know that they don't resemble the average person at all—in a positive way. They appear golden in the shade, more muscular, diced, and possibly dehydrated. The...

This is quite a complicated question for some as there are nuances that help decide whether you should first lose weight before deciding on building muscles or the other vice versa. If you are a novice regarding fitness, it's mandatory that you seek advice from a fitness professional like a...

Basics can be best when it comes to building muscle and getting stronger. My guess is that you are reading this article because you want to do both. When it comes to back training, you can stick with the same and simple movements such as pull ups, one-arm rows, pulldowns, and just try to add...

Endurance exercise is generally any aerobic exercise performed for an hour or more, like running, swimming, and cycling. Think marathoner or triathlete. But whether you’re competing or not, if you’re performing this type of physical activity, it’s important to know the difference in fueling for...

If you’re having trouble sleeping, you’re certainly not alone. It’s estimated that as many as 70 million Americans suffer from sleep deprivation! If you make your rest a priority this year, you’ll start seeing changes within a few days and continue to feel better and better all year. First...

Endurance exercise is generally any aerobic exercise performed for an hour or more, like running, swimming, and cycling. Think marathoner or triathlete. But whether you’re competing or not, if you’re performing this type of physical activity, it’s important to know the difference in fueling for...