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Food Sequencing for Metabolic Health There are a lot of fat loss plans and diets out there, but this science-backed eating strategy might just be the easiest. Check it out. Food, Fat Loss, and Credibility There are many different ways to think about food and fat loss. Unfortunately, the view...

Curcumin Limits Fat Regain It's tough to get ripped and even tougher to prevent post-diet fat gain. But one natural substance makes it easier to keep your abs. Ending a strict diet is good. You're ripped and you look great, and now it'll be easier to put on muscle. But finishing up a cutting...

Protein and a 1000-Calorie Surplus What happens if you eat 1000 more calories than you need? It depends on your macros. Check this out. You'll definitely gain weight if you eat 1000 extra calories every day for weeks. But does the macronutrient composition of those calories matter? Is a "calorie...

The Double-Duty Protein This protein boosts metabolic rate and muscle protein synthesis. Casein has several monikers. For example, it's been called the "bodybuilder's protein." Casein is time-released and slow digesting, leading to a constant release of amino acids into the bloodstream, which...

A Cure for Normal Weight Obesity Women lost fat and gained muscle without dieting or even training by making one easy change to their meals. Here it is. Talk to the average out-of-date dietician and they'll tell you that women need between 40 and 50 grams of protein daily. Poke around the...

Does Fish Oil Improve Body Comp? Does fish oil help with fat loss and muscle gain? If so, how much do you have to take? We finally have the answer. Back in the 1990s when fish oil supplements gained attention, some people took mega-doses of it – dozens of daily capsules – and reported fat loss...

The World is Paranoid About PFAS PFAS (per- and poly-fluoroalkyl substances) are a group of chemicals often called “forever chemicals” because they stubbornly refuse to break down. They’ve lately garnered a lot of attention from various media outlets because they’re seemingly the cause of just...

A plant chemical proves to be as effective in shrinking the prostate as prescription drugs, but far safer. Bonus: It also treats erectile dysfunction. Sooner or later, men who are into strength and/or muscle start to think about tinkering with their natural testosterone levels. It comes with the...

Want to be lifting hard and loving life for the next 50 years? Here's how to do it. One of the most common mistakes newer lifters make is not having a clearly defined goal or target. But not experienced lifters. They’ll always have a target, whether that’s a competition, an event, or just...

Some people like to say that protein supplements are inferior to whole-food protein sources. But what does science say? Check this out. What We Know About Higher-Protein Diets Based on a bevy of studies we've covered previously on T Nation, here's what we know: A fat-loss diet that's higher in...

A new study is turning conventional wisdom on its head. Check it out. I used to work for the company that first popularized creatine. This was in the mid-1990’s when humans lived in mud huts and watched movies on their primitive “video cassette recorders.” We sold teeny-tiny 150-gram bottles of...

Curcumin Limits Fat Regain It's tough to get ripped and even tougher to prevent post-diet fat gain. But one natural substance makes it easier to keep your abs. Ending a strict diet is good. You're ripped and you look great, and now it'll be easier to put on muscle. But finishing up a cutting...

Turmeric Curcumin: Effects on Performance & Health Curcumin's benefits for human performance and health are staggering. Here's a snapshot of the many conditions this supplement can help. Curcumin Benefits: the Most Effective Supplement Ever? Curcumin may very well be the most effective...

Static stretching makes you weak, slow, and doesn't improve flexibility. Or does it? Here’s a different opinion. A recent trend among fitness professionals is to recommend moving away from static stretching, especially before a workout or athletic performance. The reasons for abandoning...

The 3/7 Method for Muscle Growth and Strength A scientifically proven and extremely time-efficient set/rep scheme for increasing muscle growth and strength. Check it out here. I’m a sucker for metabolic stress. If, after a workout, I’m not short of breath, don’t feel sweat trickling down my...

Diet culture, nutritional fads, and trending eats—how is anyone supposed to know what’s good for them? The Fitness Group is training professionals to be educated fitness instructors, personal trainers, and nutritional coaches. The institution offers level 4 nutrition courses, which include...

You may think you're training hard, but are you really selecting the right weight for the rep range you're working in? This study highlights the important differences in weight selection in people who train by themselves versus those who train under the supervision of a coach or personal...

WHAT'S THE BEST NUMBER OF SETS FOR STRENGTH? I watch the way people in the gym lift. In a lot of ways, I'm like a gym version of Jane Goodall or the late Dian Fossey. They watch(ed) primates, I watch primates. They observed primates picking ticks off each other, I observed primates picking tics...

WHAT'S THE BEST NUMBER OF SETS FOR STRENGTH? I watch the way people in the gym lift. In a lot of ways, I'm like a gym version of Jane Goodall or the late Dian Fossey. They watch(ed) primates, I watch primates. They observed primates picking ticks off each other, I observed primates picking tics...

by TC Luoma The 3/7 Method for Muscle Growth and Strength A scientifically proven and extremely time-efficient set/rep scheme for increasing muscle growth and strength. Check it out here. Muscle Growth, Metabolic Stress, and Mechanical Stress I’m a sucker for metabolic stress. If, after a...