before

1) Don’t cut calories too far under maintenance Obviously there needs to be caloric deficit in order to lose body fat, but too many people are dropping down way too low. What does this mean? It means you become a smaller version of what you were before, but you don’t recomposition yourself like...

As a sports dietitian, the question “Should I eat before working out?” is one I get on an almost daily basis. Like many questions about fueling, the answer isn’t straightforward; it depends on the intensity of the workout, the workout duration, the athlete, the goals of the session and a bunch...

Sleep is a powerful tool for athletes. It is a time when your mind and body rest, and recovery and adaptations take place. Sleeping plays a vital role in athletic performance by improving reaction times, decision-making, coordination, promoting a lean physique and creating stronger muscles. One...

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...

As a middle-school kid, my favorite thing to draw was “makeover” images — usually starting with a limp-haired, glasses-wearing, mousy girl (myself, to be honest) who transformed into a glamorous princess ready to take on the world. Now that I’m an adult, and on social media, I’ve found that...

Ask an expert or anyone, and they will agree there’s no secret fast track to long-term weight loss. It requires consistency, dedication and having faith in the idea each good decision and habit you create is an investment in a healthy lifestyle and a healthy weight over the long haul. All of...

Many of the people in my life that I would consider the most fit share a few of the same healthy habits. Many are members of the dawn patrol, tackling early morning workouts before most people wake up. They seldom drink alcohol, except for a few special occasions. More recently, I noticed many...

Often, the search for weight-loss hacks begins right before summer arrives in anticipation of beach season. But warm weather months are also the perfect time to get started or revamp your weight-loss efforts. After all, summer is filled with mood-boosting sunny days, nutritious foods and plenty...

Chances are, you’ve come across highlights of the full-contact 7-on-7 A7FL (American 7s Football League). Not surprisingly, you probably questioned the sanity of any player willing to take and deliver such devastating hits without the protection of a helmet. What can’t be questioned about the...

In the online weight-loss world, before-and-after photos are commonplace. They can be a great way to track your progress, boost your motivation to push through ups and downs and share your success story with others on the same path. Of course, like many other weight-loss tools, whether or not...

Ask an expert or anyone, and they will agree there’s no secret fast track to long-term weight loss. It requires consistency, dedication and having faith in the idea each good decision and habit you create is an investment in a healthy lifestyle and a healthy weight over the long haul. All of...

“Diet” can be a dirty word: “When most people think about losing weight and dieting, the common themes are small portions, diet versions of foods, off-limits desserts and feelings of misery and guilt,” says Maggy Doherty, RD, owner of Doherty Nutrition. But shedding pounds doesn’t have to be...

The first step to successful weight loss is believing in yourself and understanding how small changes over time yield big results. Improving your habits slowly and steadily increases the likelihood they’re sustainable and prevents yo-yo dieting. Rather than drastically overhauling your...

Looking to add speed and distance to your next run may require a run over to your grocery store’s vegetable aisle, a new study claims. According to research published in Medicine & Science in Sports & Exercise, a diet consisting of nitrate-rich foods, including vegetables such as leafy greens...

Got these peps from a bro in Nasal spray form. Never used peps before taking 100mgs Hex thru out day and 30mcg Igf 1 pwo and 30 mcg post. Any input on these? I have increased recovery and much better sleep pattern than ever before. I am on test primo cruise. Seem to have more energy to power...

Slept Over 2 hours a time HUGE improvement Only difference a beer before bed

Okay.... I am on TRT. My doctor is a general practitioner. He does bot have in- depth knowledge on gear or esters beyond a regular scope. He is not a Endocrinologist. He has a very straightforward approach to TRT he told me. 2 injections of Testosterone Cyp every 2 weeks. He wants my test...

Your gym routine may have been based around the squat rack, deadlift platform and heavy machinery for quite some time before gyms were forced to shutter due to the coronavirus pandemic. Or maybe you suffered an injury and the doctor’s orders include a few weeks without touching any heavy iron...

Arnold Schwarzenegger burst onto the bodybuilding scene in the late 1960’s in Europe, and made the transition from Munich to Venice, CA in 1968. He entered his first Mr. Olympia contest, at 22 years old, on Sept. 13, 1969, fully confident he could defeat defending champion Sergio Oliva, Sr. —...

Discipline and dedication are principles that you are going to have to master if you are serious about bodybuilding, being consistent with your diet and training will help you succeed in achieving your goals. Don't have tunnel vision in thinking you will only build muscle if your taking AAS...