calories

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...

For years the bodybuilding community has backed the notion that losing more than 1.5 to 2 pounds of fat per week will result in muscle loss. Find out if this is true. Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while...

Does eating at night make you fat? Do you need a cheat day? Is fruit bad? Do calories in fiber count? Find out the answers to 8 common diet and weight loss myths. In this article we take a look at some common nutritional myths that arise when individuals are looking to lose body-fat. The paradox...

Fat loss guru Tom Venuto presents his number one fat loss tip to help you reach your weight loss goals: exercise, but most importantly focus on achieving a calorie deficit. I'm going to share with you the most crucial weight loss strategy that will literally make or break your success. This is...

It's time to simplify your diet. This article contains 3 tips that can help you reduce the amount of calories you are eating, and make it easier to maintain weight or lose fat. Sometimes we make life far more difficult than it needs to be. This is especially true with nutrition and fat loss. We...

Burnt out on calorie counting? If you're ready to cut bodyfat, check out this simple guide to intuitive eating - no food scale necessary! Summer is quickly approaching and maybe you’re still riding the gains train but the vast majority of people are looking to shed some body fat and show off all...