calories

Below are 50 tried-and-tested tips for hard-gainers and skinny guys wanting to bulk up (and thus increase muscle hypertrophy and strength). 1. Limit your cardiovascular and aerobic activities. Some cardiovascular exercise will help to maintain your aerobic ability during the bulking phase...

As some of you may have noted, we live in a strange time (and I am not even referring to politics). Despite there being more information than ever, people are more confused or misinformed than in days past. Some even refute the existence of dinosaurs... In the fitness world, the picture is...

This program consists of a 3 tier approach. In phase one, you'll focus on strength to lay a physical foundation. In phase two, you'll transition into packing on as much muscle as possible with more of a hypotrophy based program, increased volume for all movements and exercises Phase three gets...

Alex Roberts Best Way to Build Muscle? Here Are 3 Rock Solid Strategies In the pursuit of building massive amounts of muscle and punishing power, we've have all witnessed (or maybe even been that guy ourselves) someone always seems to be wanting to put on some size. Month after month, this...

You can train insane to shed fat, but if your nutrition isn’t dialed in, your fat loss will stall, your energy will tank, and your results will suck. The goal isn’t just to cut calories but to fuel your workouts, preserve lean muscle, and promote fat loss while keeping energy levels high. But...

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...