intake

Fat has the most calories per gram, which may be why people get so confused about how much to eat. My advice? Establish your go-to healthy fat sources and know which ones to avoid completely. Your favorites will differ from mine, but generally, my main sources are olive oil, avocado, and...

In recent times we have seen a movement in bodybuilding away from the old school approach of eating as many meals a day as possible, towards a lower frequency approach where four to five meals a day are often supplemented with BCAA's between meals. This approach is the hallmark of Dr. Layne...

by Maressa Brown Sugar is always getting a bad rap, but the reality is that salt doesn’t fall too far behind. Plenty of foods, from good ol’ potato chips to a seemingly innocent can of vegetable soup, are notoriously crammed with high levels of sodium. So, it’s no surprise that a study published...

by Brittany Anas Sodium is a nutrient that’s often villainized, but the truth is, the body needs sodium. In fact, it plays a key role in normal muscle and nerve function and also keeps body fluids in balance, according to the Academy of Nutrition and Dietetics. Nine in 10 Americans get too much...

Bodybuilding is an interesting and challenging sport, but it comes with its risks. Some bodybuilders, to bulk up and achieve an aesthetically pleasing body, spend most of their time in the gym. But some in a bid to become mass monsters or achieve the highest form of fitness end up using anabolic...

Are you trying to lose weight? Do you know what your daily caloric intake should be to lose weight effectively? Are you tracking your nutrition on an app like MyFitnessPal? If the answer to those two questions is “no,” I would strongly suggest following this article, you go download the app...

If the thousands of fitness “influencer” accounts on social media are to be believed, the only way to shed those unwanted pounds is to ditch carbohydrates in favor of a heavy protein and plant-based diet. In recent years, the humble potato has been shunned, partly due to unsubstantiated fears...

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...

Why Diets Fail Bodybuilding has traditionally been a sport of extremes. While having a “hardcore” mentality may have merit in certain instances, it tends to backfire when it comes nutrition. Sadly, the majority of gym goers, especially beginners, presume ‘traditional’ bodybuilding diets that...

Fat (adipose) is an intriguing organ system due to its multitude of bodily functions. The body contains several types of adipose tissue that vary by function and location. Most of the fat tissue humans possess is comprised of white adipocytes which are primarily responsible for secretion of...

Ketogenic diets seem to be all the craze as of late, and are ostensibly therapeutic (as well as great for losing fat for a bodybuilding contest). Naturally, there seems to be myriad falsehoods about ketogenic dieting (and exogenous ketones) that have propagated society; I think it’s time we...

By: Matt Weik Many people are against following a diet that is high in fat, such as the ketogenic diet. Yet, some research has shown that those who follow a keto diet can see some health and weight loss benefits (drastic weight loss results at that). "Fat is not the enemy in your diet. Fat is...

By: Matt Weik You blew your caloric intake for the day. You’re probably upset. Maybe you’re flat-out pissed off? More than anything, you’re undoubtedly angry at yourself for slipping up on your nutrition. But do you know what? You’re not alone. It happens to everyone. It’s what you do next...

It is considered an absolute truth that to get shredded you must cut or cycle carbohydrate intake. Learn why carbs might just be helpful during periods of fat loss. One thing that seems to pervade the health and fitness industry is the supposition that carbohydrates must always be highly...

Saturated fats are a necessary part of a well-rounded eating plan, yet most of us are unsure about how much we can safely eat. Learn about proper saturated fat intake. Fats play a variety of essential processes in humans including but not limited to: adipokine secretion, cell membrane formation...

Are you having trouble with your fat loss goals due to bad eating habits? Learn how to improve those eating habits with these 7 researched backed tips. Are you struggling to stay consistent with your diet or create a healthy lifestyle you enjoy? These days it’s very common for strict and...

In this article Allen Tripp looks at why we need water and how it can effect our performance and energy. Hydration and Its Importance It has been proven through various studies that 75% of Americans are chronically dehydrated (but is that an excuse for the Sabres?). Also, it is perceived that...

If you've hit a plateau on your fat loss journey despite weeks of dieting to no avail, a refeed day may just be the key to your new found success. Have you been dieting for as long as you can remember? Are you following a very low-calorie diet? Are you struggling to break through a fat loss...

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...