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If you’re feeling stuck and seeking a unique challenge, there’s the Spartan Death Race. You likely won’t finish this brutal event, but in the process, you’ll learn to embrace discomfort, confront self-doubt, and unlock a resilience you never knew you had. Prepare to face 70 hours of relentless...

Studies show that only one hour a week of this type of exercise works better for fat loss than seven hours a week of jogging. Get the workout here. Who would lose more fat? The person who decided to jog or do some other form of longer duration cardio for 1 hour, 7 days a week? The person who...

GET LEAN, REVEAL YOUR GAINS Stick with this fitness thing long enough and you'll notice that everything gets recycled. Exercise and diet trends come and go... then come back around again later. It's a lot like fashion. One dietary approach that's found a resurgence in the last few years is...

In a 2020 survey, 24 percent of US adults said they had tried intermittent fasting (IF) for weight loss, making it the most popular “diet” in the US. Judging by the countless headlines on fasting we’ve seen in more recent years, it’s safe to say that percentage has risen. In addition to being...

Avoiding weight gain often requires that you get enough sleep to stay alert all day to keep your diet in check, especially during those late-night boxset sessions, but what if there was a way to put yourself and the likelihood of overindulging to bed at the same time? Well, get comfy, because...

The last time I threw my back out was over two years ago while pushing my deadlift limits. I knew I shouldn’t have tried that last set. My recent lower back spasm occurred while just messing around here at the house this last Memorial Day weekend, literally doing nothing. This latest occurrence...

Lack of Sleep: How Much Sleep Do You Need? How much sleep do you really need? To answer that question, let’s consider an experiment conducted by researchers at the University of Pennsylvania and Washington State University. The researchers began the experiment by gathering 48 healthy men and...

The Science of Sleep Sleep is one of the strangest things we do each day. The average adult will spend 36 percent of his or her life asleep. For one-third of our time on earth, we transition from the vibrant, thoughtful, active organisms we are during the day and power down into a quiet state of...

BAD SLEEP MAKES YOU FAT Have you noticed that when you get a crappy night of sleep you tend to eat more the next day? It's not in your mind. Bad sleep can be the catalyst for developing a bad body. A new study (a meta-analysis) published in the European Journal of Clinical Nutrition found that...

Whether you’re an elite athlete reaching for that next personal record, or like most of us who are simply trying to stay a little more focused in our day jobs, there’s a good chance that you’re doing your best to achieve that, except for perhaps the most critical element—getting enough sleep...

Protein Balance- and why it matters. This actually quite basic information which every bodybuilder should know. - The maintenance of skeletal muscle tissue is predicated on the dynamic balance of muscle protein synthesis and protein breakdown. The human body is in a constant state of protein...

Sleep is essential and remains why some experience progress while others don't or why you put in so much effort at the gym and you don't get the result you're hoping for within a specific time. A study made in 2010 by the American College of Physicians included two groups: one group slept for...

By Paul Carter Recently, I didn't eat any food for 60 hours. Like, in a row. I know what you're thinking. So much gains lost. Many catabolisms. Years ago, I would have been right there with you. In fact, I used to call intermittent fasting "intermittent starving." I thought it was the dumbest...

You’ve seen this motto since you were in high school. You may have even perfected the training and eating part, but what about sleep? How can it affect your body? How many hours do you need? In the past few years, a drop in the duration of sleep time has become evident in the population...

If you’re having trouble sleeping, you’re certainly not alone. It’s estimated that as many as 70 million Americans suffer from sleep deprivation! If you make your rest a priority this year, you’ll start seeing changes within a few days and continue to feel better and better all year. First...

Meal Frequency: Is More Always Better? Something to keep in mind when it comes to many things in health and fitness is that more is not always better; better is better. Therefore, it seems most prudent to start off this guide to intermittent fasting with a quick re-visitation of the “meal...

As science continues to investigate the role that fasting plays on healing our bodies and balancing our bodyweight, it seems ever more likely that putting a timed restriction on our calorie intake has the potential to lower blood pressure and protect us against the aging process. But, with so...

Been away from the gym a little too long? Check out these 10 warning signs that it's time to get back in the gym - and learn what to do about it! Did your rest day turn into a rest week or month? Sometimes life happens and the plan that you had to hit the gym five days a week gets crushed. It...

Don't fear the catabolic state. Hunger is not the enemy. Fitness model Jeremy Scott provides you with three basic intermittent fasting mistakes often made by beginners. Since I've practiced intermittent fasting these past few years I no longer eat a traditional breakfast, or anything for the...

We’ve all read that getting adequate amounts of shut eye is essential to our wellbeing, and yet hitting the sack at a reasonable time can be one of the hardest habits for most of us to maintain. Of course, long working hours, stressful times, and busy family lives all contribute to late nights...