Cardio vs. weights for fat loss is one of the longest-running debates in fitness. Is one better than the other, or does combining both produce the best results? This article reviews a major meta-study examining fat loss, muscle retention, and the so-called "interference effect" between weights and cardio to reveal what the latest scientific evidence says.
High-protein junk food is booming - from protein donuts and chips to bars and even pop-tarts. These snacks are marketed as healthier indulgences, but do they really help with weight loss, or are they still just ultra-processed foods in disguise? In this article, I break down the latest research, including new metabolic ward studies, and share whether protein-fortified junk food belongs in your diet, and in what amount
If you want to get the best muscle gains possible, there are training variables that you need to optimize. That includes things like how much weight, how much intensity, and of course progressive overload. One of the most important variables is how many sets per week (aka "volume"). Though it's been researched in depth it's one of the most overlooked and misunderstood factors in the muscle building equation. The biggest study on volume ever done was just published and the findings were fascinating and useful....
Walking is great for your health, including reducing stress. Recent research says walking in nature is even better. The Japanese call it "forest bathing" (Shinrin-Yoku). Sounds kind of esoteric, even "woo-woo" but the science is there. Read this post to see what the latest studies say
Health researchers have been warning us for a long time now about the metabolic and health risks of too much sitting. In fact, it made front page headlines recently when research identified an association between sitting time and mortality. Yes, they are now saying that too much sitting can kill you
High Intensity Interval Training, or HIIT for short, has been promoted as one of the most effective training methods ever to come down the pike, both for fat loss and for cardiovascular fitness. One of [...]
How is it possible that some people are obese but appear healthy? How do we explain this seeming paradox? Can you improve your health while you're still overweight? And if you're fat but healthy, should you bother losing weight at all? Hmmm... interesting questions... and I have answers!
Spot reduction of body fat is the theory that you can burn fat preferentially from one area of the body by doing exercises which target that specific spot. The most common [...]
Almost everybody has heard that there's 3500 calories in a pound of fat, so if you create a negative energy balance of 3500 calories in a week, you lose a pound of weight. Create [...]
I’ve been asked questions about delayed onset muscle soreness (DOMS) for years, and lately have received more questions about DOMS than ever, so obviously people are fascinated by this subject and many are concerned about [...]
