When to Bulk and When to Cut
Take Home Points: Always bulk if you are close to or below 8% or 17% body fat for men or women, respectively. Always cut if you are close to or…
4 Ways to Burn More Calories
4 Ways to Burn More Calories & Why Cardio Sucks! Choosing the correct type of exercise is critical for losing weight and keeping it off. By the end of this,…
Can Insulin help you build muscle?
"Eat some candy after your workout, you need to keep those insulin levels high bro, that's how you get jacked". No "bro", it isn't. Insulin is a hormone that tells…
Protein Timing – Does it matter?
This systematic review compared how consistently between-meal protein supplementation resulted in changes to lean mass, body fat, total body mass, and the ratio of lean to fat gains, when compared…
How to set up food on your plate for weight loss
Bigger plates make you eat more! (1) part of the reason behind this is the illusion that we have less food on a plate with lots of white space around…
Evidence based training
Does cardio effect strength gains?
If your goal is to maximize strength gains, ideally you’d avoid cardio (regardless of intensity) altogether. However, if you need to add conditioning work into your program, it seems that…
explosive power
What To Do When Cutting Calories Becomes Too Hard
We all get to that point in our diet when cutting calories more becomes too much of a burden. THAT'S when we like to add in some cardio. Here's why…
Why You Shouldn’t Use BMI
The general population in today’s society is gaining fat and losing muscle. This means that, for some people, the low amount of muscle causes a weight loss which results in…
Your Metabolism Can Stop You From Losing Or Gaining Weight
There's more to calories in vs calories out! Calories in vs calories out isn't as simple as just eating more / less or exercising more / less. Your body has…
Body Fat
Body Fat Measurement Techniques
As you know, BMI is not optimal to measure body fat because it cannot differentiate between fat and muscle. Let’s break down the alternative methods to measure body fat: Waist…
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