calories

Whether you’ve embraced the growing sober movement or are committed to maintaining your New Year’s resolutions, there are plenty of ways to enjoy a refreshing beverage this holiday without the alcohol (and hangover). These alternatives, crafted by Olivia Rogers, Owner and Lead Bartender of Sips...

Andy Yingling Collaborator The Benefits of Weight Training: Why Pumping Iron is for Everyone Resistance training is often ignored by individuals interested in losing weight and "toning up". They have an unhealthy sense of self-worth, and view these areas as eyesores. Resistance training...

Marc Lobliner Vegan Diet Plan for Building Muscle I am not a vegan. But I am a bodybuilder and nutrition coach who understands one thing - quantity is king when it comes to macronutrients. We get caught up in the semantics of where your protein, carbs and fat come from but a lot of us can't see...

Jeff Seid returned to bodybuilding competition in 2024 with an insane physique that earned him the title of Mr. Natural Olympian. Now back in his bulking phase, the “King of Aesthetics” has taken to Instagram to detail his daily dietary intake, and some of his followers are floored. “How I...

We all know how healthy it is for us to walk. With fitness trackers gaining more popularity, a new study published in the Journal of Applied Physiology shows that we may be burning more calories than we think. Over at the Southern Methodist University, researchers looked closely at the most...

To build muscle and forge the body you want your workout time needs to be productive. But what does the word productive mean? Most men and women hit the gym with the same goal: to build a perfect body (or something close to it). To reach this goal 2 primary forms of exercise are used...

The wall of efficiency hurts when you hit it. Many people complain about how suddenly they will stop losing weight once they reach the dreaded stage of physical fitness, we, in the industry, call “a plateau.” It is often a complete shock to the folks out there who had been benefitting from...

Running - Ultimate Guide to Benefits, Injuries, Equipment & Training This ultimate running guide is designed to provide high quality, detailed information on all-things running whether you’re a beginner, intermediate, or advanced runner. This guide discusses running types, equipment, workouts...

A No-Hunger Way to Get Lean Use this simple diet strategy to drop a few pounds without being hungry. The key? Protein. Here's exactly what to do. Ask 100 people in the gym about their goals and 95 of them will tell you they want less body fat, more muscle, and a healthier metabolism. And the...

Already in pretty good shape? Here's how to drop those last few pounds and highlight your physique in just a few weeks. For most lifters, there’s a difference between their everyday “walking around physique” and the physique they want to have when they know their shirts are going to come off...

Your body expends calories to break down food. Here's what macro to focus on for fat loss. The thermic effect of food (TEF) is the energy expenditure above the body’s resting metabolic rate due to the cost of processing food for use and storage. Basically, your body has to burn calories to break...

How many calories should you be eating? How many should you drop to lose fat? Here's how to know. Need to lose some body fat? Here’s how to get started: Step 1: Calculate Your RMR Start with an equation to “ballpark” the number of calories you should be consuming daily. These equations aren’t...

You Absorb Far Fewer Calories Than You Think Outdated science and ignorance of the things that affect digestion have made all calorie counts pretty much bogus. Here's why. Planning a fat-loss diet around the documented calorie counts of various foods is pretty much hogcock (a combination of...

3 Proven Strategies for Hardgainers On the skinny side? Have a hard time building muscle? Here are three things to help you finally pack on some muscle mass. Genetics plays a dominant role in muscle-building. If you have dreams of competing in the next Olympia, make sure you pick the right...

The 300-Calorie Fix Here's an easy, realistic, and economical way to lose fat or fuel muscle growth without all the calorie counting and anguish. Whether your goal is to shed fat, gain muscle, or just improve overall body composition, most diet plans work, at least for a while. Here are the...

How to Cure Stabilized Fat Storage Still lugging around an extra 15 pounds or so of fat? Here's a simple, not-too-painful way to get rid of it. Some people have been fighting the same 15 pounds of extra body fat for years. They are no longer gaining weight, and they're certainly not obese. But...

A Muscle-Sparing, Fat Loss Strategy Lifters and athletes need a diet strategy made just for them. This one preserves muscle mass and protects your metabolic rate. Every fat-loss diet is simple. In fact, losing weight is easy. It's basic calorie math and willpower. Eat fewer calories or expend...

The Most Filling Dessert Low calories, low carbs, no added sugar, high protein. Here's how to make it. People who eat at least .8 grams of protein per pound of body weight are leaner and better looking. Bump that up to 1 gram per pound, and, well, these folks are just too sexy for words. That's...

The Metabolic Eating Solution This simple eating strategy never fails, no matter your goals. Here's how to do it. Protein is the enemy of love handles, belly fat, and even full-blown obesity. It's the jet fuel for building muscle, the driver of healthy metabolisms, and the nemesis of aging...

Lose Fat Without Really Trying Burn extra calories and oxidize more fat all day and all night, even when eating at maintenance intake. Here's how. If I were given a million-dollar advance to write a diet book, I could sum it up in one sentence: Eat about a gram of protein per pound of body...