calories

Adaptive thermogenesis is one of your body's natural reactions during fat loss phases. Learn a few techniques to counter it by reading the following article. Participants of extreme weight loss challenges such as The Biggest Loser often gain back most or all of the weight they lost during the...

Body recomposition is difficult, but not impossible. In this article you'll learn several tips to help you simultaneously and successfully build muscle and lose fat. Gaining muscle and losing fat simultaneously is the holy grail for most gym-goers. Doing both is known in the industry as...

Are you working hard but still not getting any bigger? Here are 5 secrets to gains that even fitness professionals aren't willing to share. There’s a secret code in our DNA that's hardwired into all of us. We all want gains. Ok, I made that up, there isn’t a secret code in your DNA. Here’s what...

Are you the scrawny guy in the weight room who can't gain a single pound no matter what you eat? This article contains 6 strategies for the “hardgainer”/ectomorph. Ah, good ol’ “hardgainers”; the classic case of the scrawny guy in the weight room who complains that he can’t gain an ounce of...

Muscletech and powerlifting/bodybuilding phenom Matt Kroc presents a strength program designed to drive up gains by increasing intensity over a 16 week period. WORKOUT SUMMARY Main Goal Increase Strength Workout Type Split Training Level Beginner Program Duration16 weeks Days Per Week 4 Time...

The long-lived debate surrounding cardio and strength training has crossed many headlines over the years, causing confusion amongst gym-goers looking to shrink their waistline. While they both host many benefits for the body, the suggestion of why one should be used in place of the other...

by Matt Weik Everyone seems to believe that improving your nutrition is the key to results. And while they may be right, there appears to be a dramatic difference between their expectations and reality based on the pieces of information they read online and what really takes place. In this...

The long-lived debate surrounding cardio and strength training has crossed many headlines over the years, causing confusion amongst gym-goers looking to shrink their waistline. While they both host many benefits for the body, the suggestion of why one should be used in place of the other...

by Matt Weik You may have heard of weight loss diets that only allow you to eat a certain number of calories per day. They might say you can only eat 1,200 calories per day or only eat [fill in the blank with a number here] calories per day. These diets are popular because they deliver results...

Keep Your Diet On Track - Labor Day Nutrition Tips Holidays can bring out the best in us all. It’s a time where we are off from work (hopefully) and we get to surround ourselves with our friends, family, and loved ones. We get to relax, laugh, and unwind from our normal daily grind. It’s also a...

That’s is a great question this time of year, when a lot of folks might be getting frustrated by trying to create some positive change in their bodies but aren’t seeing the fruits of their labor. While it’s difficult to pinpoint the exact obstacle in the path of each person – since every body is...

Skinny Guy Confessions: What I Was Doing Wrong Looking back upon those years, it's easy to see what I was doing wrong and why I wasn't gaining weight (and muscle). Here are the major reasons why I wasn't making progress: Cardio Overkill - I was exercising way too much. WAY too much. During the...

Looking for the most comprehensive muscle building guide on the internet? Well, good thing you stopped by, I’ve got you covered. This guide will take you through everything from nutrition to training and even supplementation, which will get you on the right path to add quality slabs of muscle...

Gaining muscle and losing fat simultaneously is the holy grail for most gym-goers. Doing both is known in the industry as recomposition. Recomposition isn’t impossible, but it is extremely difficult. This is why the vast majority of people who try to do it will fail. In fact, most people...

On the go and need a quick, healthy meal? I’m sure as a natural bodybuilder, the last thing you want to do is eat at a fast food restaurant. But if you must, I’ve compiled a list of good and bad menu items by restaurant chain. Print this list out and take it on road trips. Or place it on your...

Do you bang your head against the wall trying to figure out the best ways to squeeze in a muscle building breakfast without having a significant amount of time? It’s tough to find ways to support recovery from your brutal workouts with little-to-no time on the mornings for lengthy prepping...

The secret to getting shredded is to reduce total calories and cut added sugars while keeping the total volume of food that you consume relatively the same. You accomplish this by eating whole fruits and vegetables and lean, quality proteins. Aside from the obvious junk foods that sabotage your...

Perhaps the only excuse used for not getting in shape as much as the classic “I don’t have time to work out” is the cost of food and supplements and living on a tight budget. The 10 meals below will put an end to that excuse. Each healthy meal details protein, carbs, and fats, plus the cost per...

The process of building muscle isn't just about sets, reps, consistency and progressive overload. To pack on lean mass you also need a bulking diet that delivers. Moving iron without moving a fork is like running uphill in the mud. You might get to the top eventually, but it's going to take a...

I will admit. I hate headlines like this. The reality is that it once you start reading, the “easy and convenient” snacks end up having 28 ingredients requiring several small appliances to prep. Another negative is the suggestion of expensive energy drinks “conveniently” purchased at the front...