You've probably heard that you have to lift weights with intensity to make muscle gains. You may have also heard in recent years that you have to do a fairly high volume (more exercises [...]
You've probably heard that 10000 steps a day is a good goal. It shows that you're active, not sedentary and hitting that number decreases your risk of health problems and an early death. But recently, there's been some skepticism over the 10000 steps target. Some say it's a marketing gimmick for fitness tracker companies. Let's take a closer look, and see what the science says...
Is it possible to speed up fat loss without any formal cardio training... and do it in a way that feels effortless? The answer is yes. There is a new way of looking at burning calories and increasing fat loss and it doesn't involve running for hours, HIITing yourself to death or spinning until you puke. Effective exercise doesn't have to be an all-out effort - it can actually feel effortless, and even fun
Almost everyone still believes in at least a few protein myths. I admit, I believed some of these myths myself years ago. But the science of optimal protein intake has advanced a lot since then. Also, protein prescription can be very nuanced. "How much protein" can vary based on your goal, current body fat level, training status, age, whether you're in a deficit or surplus, and many other factors. Click to learn more
Everyone knows that the minute you finish lifting you need to slam a post-workout shake with fast acting whey protein and high glycemic index carbs with low fat so that you don’t miss out on the window of opportunity for muscle gains, right? Wrong.
Metabolic damage, starvation mode, metabolic slowdown in middle age, stoking metabolism with more frequent meals, build muscle to boost your metabolism and burn more fat. All of these are myths, or at best half-truths. And yet almost everyone still believes they are true. Read this short post and learn the truth about your metabolism
Is it mandatory to do cardio in addition to weights? If so, what is the best way to integrate cardio and weights?How much, what kind, how hard, and when? The answer to these questions may depend on your goals, preferences, and time available. It also depends on the kind of condition you're in now.
Regular brownies are loaded with refined sugar and gobs of butter. They usually have 280 to 320 calories per serving (a 2.5" square). Tom’s Burn The Fat Feed the Muscle brownies are high in protein with only 139 calories! Yes, he’s done it again - successfully cutting the calories of a classic treat in half!
Low calorie beef stroganoff? Low fat beef stroganoff? Is that even possible? Isn't beef stroganoff high in calories? Isn't beef stroganoff known as a high fat comfort food? The traditional recipe is. But not our Burn the Fat, Feed the Muscle beef stroganoff. Read on to see how we make this recipe healthier, with fewer calories and better macros (more protein!)...
For nutrition research nerds and for anyone interested in the newest science of sustainable dieting for physique transformation, Flexible Dieting is a must-read. For beginners and people not research savvy yet, this book will probably feel like heavy reading with so much science referenced. However, it’s worth the effort to study material like this and become scientifically literate. Learning from an evidence-based source can help free people from wasting time and money on countless fad diets. It will also help people master the art of customizing a plan so you can stick with it, maintain your results, and still enjoy the occasional indulgence.
