study

The Covid-19 pandemic was horrific, and forced a number of societal changes that still remain with us to this day. In the workplace, companies and staff are still figuring out if the now common arrangement of splitting their working operations between the office and the home is good for business...

Anyone who is on a journey to lose weight or become healthier knows that gaining positive results requires us to drop some of the foods and beverages that we love the most. That’s why diet sodas and sugar-substituted snacks are so appealing, but for some time this group of products has been...

The debate around meal timing for making gains in the gym has been raging for eons, and many people choose to chug down a protein shake following a workout to get those all-important nutrients into their system as fast as possible, but another school of thought believes that as long as you eat...

You already know that drinking alcohol is a drag when it comes to improving your health and fitness levels, but for some, kicking back with a beer or enjoying some fizz at a celebration is something to savor. Still, waking up the next day with a head that feels like a scene from out of a Woody...

Being overworked and under-rested is a common predicament in modern society. The pressures of work and a passion for working out means that we often find ourselves burning the candle at both ends. When we are too busy to hit the hay, many people reach for sugary or stimulant-heavy energy drinks...

The eating basics for getting rid of a bulging belly are simple (unless you’re pregnant, in which case you’ll have to put up with your bulge for a while). According to the November ’12 Better Nutrition, “The key to trimming belly fat is to replace the processed carbs, including alcohol, in your...

While Intermittent Fasting has long been a concept adopted by fitness aficionados, the idea of fasting itself spans civilizations such as the ancient Greeks, Romans, and Egyptians. In addition to theories around detoxing and boosting the immune system, some people undertake extended fasts in the...

Add some variety to your diet with these underrated foods that can help you get lean. By Team Iron Man Here’s a truth about getting ripped: The leaner you are the harder it is to lose fat. These following five foods can help put a little more horsepower in your metabolic engine, but only if...

If life is getting hectic, try popping 500 milligrams of vitamin C. A study published in the Pakistan Journal Of Biological Sciences looked at two groups of high school students. One group was given 500 milligrams of vitamin C a day, and the other group was given a placebo. Before the...

by Matt Weik, BS, CSCS, CPT, CSN Niacinamide has become quite a hot topic in the skincare world, as there have been many viral TikTok videos popping up. Niacinamide is available in products such as moisturizers and cleansers and can improve your skin health in more ways than one. According to...

The Study The study aimed to pinpoint the perfect calorie surplus for maximizing muscle growth and minimizing fat gain. The researchers split 17 seasoned weightlifters into three groups: Group 1 (maintenance group) ate maintenance calories. Group 2 (small-surplus group) ate in a 5% calorie...

By Bret Contreras I came across this study last week and chalked it up as “interesting.” All research is useful, but often you have to simply file it away in it’s place until more research is conducted. The study was published ahead of print in The Journal of Strength & Conditioning Research...

A common concern is that quantitatively tracking dietary intake may give rise to disordered eating. A new randomized controlled trial casts doubt on this idea, fueling optimism for people who want to more actively manage their diet without unintended consequences. This article was first...

There has been a plethora of research comparing high- and low-load training over the past decade. This article breaks down everything you could want to know about those comparisons, while also tackling a new study that may have implications for long-term adherence with low-load training. Note...

A recent six-month crossover study had subjects perform three months of low-load training and three months of moderate-load training, in a randomized order. The researchers found that lean mass gains were similar during the first and last three months of training, in contrast with other...

Hey, remember when we used to believe if we didn’t eat “six small meals a day” we’d somehow damage our metabolism, turn into a big ball of adipose tissue and then, I dunno, spontaneously combust or something? Fun times. Fortunately for us––and I guess the environment––research showed this...

You know when you’ve been in a deficit for a while, and things start to feel a bit sucky? Hunger is high, you have the energy levels of a sloth on Xanax, you’re irritable, and you start to question whether this dieting stuff is even worth it. Well, friend, you’re in luck! I’m about to tell you...

A couple recent studies have shown that HMB – a legal supplement – works better than moderate-dose steroids. Is it the next wonder-supplement or just hype? I’ve been debating for a few days about whether I should write about this HMB controversy or not. I’m quick to call out ideas that are...

Whether or not you should wear a lifting belt is a surprisingly contentious subject. Some people are adamant that you should always wear a belt with the opinion they dramatically decrease your injury risk. Other people are adamant that you should never wear a belt, either because they think...

Can you build muscle on a ketogenic diet? Yes. Is it the fastest way? Not for most people. In fact, there’s no compelling evidence to show that keto offers any muscle-building benefits that you don’t get with a higher-carb diet providing adequate amounts of protein and fat. If you’ve got some...