Subcutaneous and visceral fat stores body fat. Subcutaneous fat lies just beneath the skin and serves as an energy reserve. In contrast, visceral fat surrounds internal organs deep within the abdominal ... Continue Reading
What Is Autophagy and Should You Care About It?
Autophagy is the body’s natural process of self-regulation: damaged cells are removed, and their components are recycled to repair other cells. Think of it as the body’s way of hitting the reset button, ... Continue Reading
Too Much Protein Bad For Your Kidneys? Think Again
Protein, often called the building block of life, comprises amino acids. The body uses amino acids to repair muscles, strengthen bones, and fuel daily activities. (1) While protein is vital for muscle ... Continue Reading
Can Resistance Bands Be as Effective as Free Weights?
“Stop lifting weights,” wrote Dave Asprey, aka the “Father of Biohacking’, in a recent Instagram post. He continued, saying, “Studies have shown that resistance bands can increase muscle growth three times ... Continue Reading
Total Sets Matter More Than Number of Workouts; New Study Reveals Optimal Muscle Training Frequency
Building muscle requires consistent strength training over time to achieve noticeable gains. But how often should each muscle group be trained weekly to maximize muscle growth? Is a five-day split to train ... Continue Reading
You Live Longer If You Intermittent Fast? Yes! But Not How You Think
Intermittent fasting (IF) involves alternating between periods of eating and fasting. Many experts praise IF for its potential benefits, including improved weight management, body composition, ... Continue Reading
Does Collagen Have Any Connective Tissue Benefits? Expert Explains
Collagen, one of the most abundant proteins in the body, is also widely available as a supplement. Yet, questions remain about its effectiveness, particularly in supporting connective tissue ... Continue Reading
Better Understanding “Calories In, Calories Out” for Weight Loss (or Gain)
Despite what some people want you to believe, calories do matter. While certain factions of the health and fitness community seem committed to ignoring the golden rule of calories in, calories out ... Continue Reading
50% of Yearly Weight Gain Happens During Thanksgiving: 7 Tips to Stop It
The holiday season is good for spending quality time with loved ones, taking a much-needed reprieve after a long year of work, and — perhaps most of all — indulging in festive foods that warm the soul. ... Continue Reading
Is Pre-Exhaustion Overrated for Bodybuilding? Study Answers
How you start your workouts matters, no matter your goal. Pre-exhaustion, a popular technique among pro bodybuilders and muscle-minded gymgoers alike, may not be all it’s cracked up to be. There ... Continue Reading
How Much Protein Can Your Kidneys Really Handle?
Protein is a vital macronutrient for building, repairing, and maintaining muscle mass. Research suggests healthy individuals consume between 0.8 to 1.6 grams of protein per kilogram of body ... Continue Reading
Energy Compensation Might Be Affecting Your Weight Loss — Here’s What You Need to Know
Have you ever wondered why some people struggle to lose weight despite their dedication to cardio and dieting? While these two elements are crucial for weight loss, it’s evident ... Continue Reading
Bad Sleep? Work Out ASAP to Avoid Side Effects, Says Study
When it comes to balancing the many factors that affect your health and fitness, small mistakes can really tip the scales. This is particularly true for lost sleep; missing out on shut-eye can grind your ... Continue Reading
Your Belly Fat Might be Healthier if You Work Out, New Research Suggests
You can’t outrun a bad diet, they say. But maybe you can? Well, sort of. A study published in the journal Nature Metabolism in September 2024 suggests that one kind of belly fat ... Continue Reading
Maintain Your Gains By Training Only Once Per Week?!
The age-old adage “some is better than none” rings true for exercise benefits, including physical transformation. On Oct. 31, 2024, researcher and champion powerlifter Dr. Layne Norton examined a recent ... Continue Reading
Is Spinal Loading Actually Dangerous?
As the name implies, spinal loading refers to the weight placed on the spine, such as a barbell, during a squat. Many people associate spinal loading with back pain, often linked to specific postures, ... Continue Reading
Is Hot Or Cold Therapy Better For Muscle Recovery?
During intense training, muscles experience significant stress and strain. Rest is critical for muscle growth during recovery. While many might tout hot therapy as a benefit for post-training recovery, ... Continue Reading
Good News: Training to Failure Is Overrated, According to Bodybuilding PhDs
The debate over training to failure to build muscle and strength is basically a Looney Toons skit at this point — wabbit season, duck season. But new research and fresh perspectives may finally tip the ... Continue Reading
Cardio Scientist Says You Should Prioritize Intensity Over Volume — Here’s Why (& How)
Intensity and volume are continuously intertwined in training programs. The former refers to how hard you can push yourself while training, while the latter refers to how many sets, reps, and time you ... Continue Reading
Excessive Protein Consumption, Explained
Protein is an essential macronutrient for muscle growth. (1) It helps repair and create new cells to build muscle. But how much protein is necessary to optimize muscle ... Continue Reading
10 Minutes Gets You a Year: New Study on Exercise & Life Expectancy
At this point, we all know it — exercise is good for you. When it comes to life expectancy, small amounts of physical activity can make all the difference in the world, and if a new study’s findings are to ... Continue Reading
Bodybuilding Posing Can Burn as Many Calories as Jogging — Get the Details
You’ve been doing it for years, probably — starting around age 10 or so, bodybuilding posing wormed its way into your brain when you noticed you could flex your biceps in the bathroom mirror. A ... Continue Reading
10 Hacks To Build More Muscle in Less Time
The time commitment typically associated with hypertrophy-focused training can deter many would-be gym-goers. This perception of needing to spend countless hours in the gym prevents them from starting ... Continue Reading
Experts Were WRONG About Maximizing Muscle Growth (Sort Of)
Everybody hates Jeff Nippard. At least, that’s the premise of the bodybuilder and content creator’s latest social media outing. Recent scientific research conducted by leading sport science experts ... Continue Reading