calories

Most people will look to cut weight at some point in their fitness journey. Whether you are cutting for a competition, looking to lose 50lbs, or somewhere in the middle, the basics are the same. From the gym to the kitchen table to your supplement stash, here's the info on what it takes to drop...

Although steady state cardio can be great for your overall health, it probably isn't the most effective way to lose weight. Here are four reasons why you should start your weight loss journey through diet and lifting weights instead of slaving away on a treadmill. Reason #1: Doing Cardio...

This is a method of dieting that is nothing new per se, but with social media showcasing millions of people’s opinions, views, and regurgitated dogma it can be difficult to siphon through what is “good” information and “bad” information. So what is a Mini-Diet and why would you need to resort...

Fat loss is a little more than just “calories in versus calories out” While it would be asinine to believe that total energy intake is not the major determining factor in whether an individual will lose or gain fat (or muscle, for that matter), it’s not the only determinant. The main reason is...

Using Carb Cycling to Lose Weight and Cut Fat Fast Make no mistake that calorie control is the main determining factor when you need to lose weight, or more specifically for losing fat, but macronutrient manipulation (e.g. carb cycling) is the next step for accelerating that process. It’s...

Are you in the predicament of not knowing how to diet and implement cardio based on your somatotype (e.g. ectomorph, endomorph, etc.)? This comprehensive guide will describe actionable tips for maximizing your muscle building and fat burning potential, regardless your natural genetic tendencies...

By Adam Bisek The Assessment Phase: How to Adjust Assessing how you respond to the numbers we calculated is equally, if not more important. Remember, at this point, we have assessed the number of calories you need to consume to maintain your current weight, this is important to remember for...

By Adam Bisek Many people set out on their own dietary excursion with the best of intentions to build muscle or shed body fat. However, even the best of intentions can be haphazard. Unless you’re initially calculating your estimated metabolism (caloric expenditure), tracking your diet closely...

By Adam Bisek With the holidays in full swing, many hopes of maintaining a semblance of diet and exercise rigidity have been differed to the “new year new me” category. And while I’m completely on board with some dietary laxity in this period I do think it’s worthwhile to proactively start...

By: Matt Weik How many different muscle-building or bodybuilding workouts (bro splits) have you tried only to find yourself frustrated and ready to break the gym mirror? Week in and week out, you feel like you've busted your tail in the gym only to see minimal, if any, changes to your...

By: Matt Weik Thanksgiving is a holiday where many of us gobble until we wobble. While I like the nutrition plan of everything in moderation, it’s taken to the extreme on this particular day. Turkey, cranberry sauce, gravy, mashed potatoes, stuffing, pies, and all of the fixings associated...

By: Matt Weik You’re going to the gym. You’re watching what you eat. You’re totally committed. Yet, you’re not losing weight even when you’re (supposedly) doing all the right things. What gives? The fact is, you’re not alone. Many people in your position are struggling with the same lack...

By: Matt Weik Are you trying to lose weight? Do you HATE diets? Have you tried eliminating entire macronutrients in an attempt to drop unwanted body fat? Well, you’re not alone. But there’s good news! You don’t have to starve yourself or say goodbye to carbs or fat forever. Instead, be specific...

By: Matt Weik Have you been trying for years to get 6-pack abs, but nothing seems to work? You've tried this diet, that diet, this pill, that pill – only to find yourself frustrated? You're not alone. The fact is, while everyone has 6-pack abs, they hide under a very stubborn layer of fat that...

By: Matt Weik Did you know that just because you decided to start eating healthy doesn’t mean you’ll magically lose weight? It’s somewhat of a hard pill to swallow as you’re making a huge lifestyle change by completely changing your nutrition to help you achieve your weight loss goal, yet for...

Fat loss has become important for all of us; whether we’re losing weight for our health, the beach, or a contest, we follow all kinds of diets and workout routines in an attempt to lose fat. Yet when people tell us what to eat, what workouts burn fat, etc; we fail to understand how fat...

Does drinking increasing the size of your waist? Learn the surprising answers, and 7 suggestions to better manage your alcohol drinking and diet program. Alcohol has been implicated as a factor that may hurt your efforts to lose body fat. Whether alcohol is "fattening" has been a very...

ose fat, look great. Learn how to maximize calorie intake, high and low intensity cardio and training to shed fat, save time and get shredded. Some individuals like to look good so they can walk around without a shirt on, while others are trying to impress a significant other with a great body...

Do you really need to record everything you eat to lose weight? Can you eat "anything" and still shed the fat? These questions answered. Do calories matter or do you simply need to eat certain foods and that will guarantee you'll lose weight? Should you count calories or can you just count...

It's time to get lean. Get your diet moving full steam ahead and reach your fat loss goals with these nine tips and eating plan tweaks from bodybuilder Brad Borland. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. The devil’s in the details as...