Fasted Cardio Eats Muscle

Here's what you need to know... Most people attempting to lose fat will use diet and exercise strategies that make it impossible to preserve muscle. Fasted cardio works, but only if you're on performance-enhancing drugs to protect your muscle. Otherwise it stinks. If you decide to add cardio, use low-intensity work for 45-60 minutes or high-intensity work lasting 15 minutes or less. Dropping workout nutrition is counterproductive when it comes...

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3 Exercises That Will Wreck You

Drop These Exercises Few exercises are inherently dangerous, but if your posture sucks, then there are some that will be dangerous for YOU. And it doesn't matter if you're not sedentary. Even athletes and committed lifters can learn the hard way that their posture isn't great. Luckily there are simple modifications you can make in order to train hard while protecting your orthopedic health. Here are the three movements that can put your...

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The Best Damn Workout Plan For Natural Lifters

Here's what you need to know... The number one mistake by natural lifters is doing too much volume. You need to trigger protein synthesis and then stop training. Frequency is also super important. Hitting a muscle three times per week is the optimal frequency for natties. The key to growth is to have a big disparity between protein synthesis and protein breakdown. The more volume you use, the more you break down protein. The best split for...

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5 Tips To Reduce Your Risk Of Foodborne fitness

Prepping foods in bulk has become the norm within the fitness industry. Unfortunately, patience and attention to detail often fall by the wayside, which can lead to frequent dates with the toilet or a trip to the hospital. According to the Centers for Disease Control and Prevention (CDC), there were more than 48 million illnesses in 2013 related to food.1-3 Sit-down restaurants are still the most prevalent location for bacterial exposure;...

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Are Traps Best Trained With Back Or Shoulders?

Unless you're a beginner, your workouts are most likely divvied up by body part, and that means using multiple exercises to hit a specific muscle group from various angles in hopes of maximizing growth. That approach works well most of the time, but the trapezius muscle located on your backside presents an unusual dilemma. Who, after all, says, "It's trapezius day"? No one I ever met. What makes the trapezius so different is that the...

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3 Ways Whey Protein Can Help You Lose Weight

You probably know that whey protein should be your top protein choice when you're trying to build muscle, but you may not know that it should actually be your top choice when looking to lose weight, too! Yes, this fast-digesting protein king actually packs a powerful appetite-suppressing punch, contrary to the fact that liquids (and whey in particular) digest quickly. Whey protein has been shown to positively impact the hunger hormones in...

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The 8 Best Supplements For Strength Athletes And Bodybuilders

If you're a serious strength or physique athlete, you've surely heard that supplements can help you get the most from your intense training sessions and on-point diet. But which supplements? The market is overstuffed like a bodybuilder in a child's blazer! You might be tempted to wander through a digital forest of get-big blogs and personal guru websites, but unfortunately those places can often be rife with misinformation. Fortunately,...

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Should You Train Rear Delts On Shoulder Or Back Day?

Back training is pulls; shoulder training is mostly pushes. Simple enough, right? On the former, you focus on a variety of rows and pull-downs that engage a wide variety of real estate on your backside, including the lats, middle and lower traps, and rhomboids. Maybe you even do some deadlifts in there. On shoulder day, it's military presses, dumbbell presses, and isolation work like lateral raises. But there's one muscle group that fits...

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3 Methods That Will Change The Way You Train Forever

It's the standard approach to weight training: Show up at the gym. Do a handful of exercises for one body part. Perform 3-4 sets of 8-10 reps, per exercise. Move on to the next exercise. You may actually get decent results with that approach to building muscle—at least for a while. But what happens when the gains stop coming? Let's take a look at three ways you can modify your training structure for great results today as well as sustainable...

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