This is your six-step blueprint for creating the lean, strong, powerful, and healthy physique within you.
Recomping is a strategy of simultaneously losing body fat and gaining muscle mass aka the holy grail.
Hormones matter. Have you ever gained 10, 20, or 30-plus pounds out of nowhere, but nothing else in your life changed? I have.
Gluten-free this, gluten-free that. Do you really need to be gluten-free, or are there other gut issues at play? Maybe ditching gluten isn’t your best bet.
Creatine is one of the most studied ergogenic aids on the planet. However, most people who use creatine do so for strength gains. Surprisingly, creatine can offer a lot more, especially for anyone playing soccer.
Estrogen dominance and hypothyroidism are two common hormone issues we see in our female clients. Let’s mitigate these issues!
We NEED to make sure we are nailing down the basics. This is low-hanging fruit that everyone should be doing, regardless of whether you experience bloating!
The holidays equate to roughly 12 meals. If you can’t handle 12 meals and instead turn into a slob overnight…
You’ve done the work thus far to demonstrate your strength on the platform. Don’t ruin it with poor food choices come meet day.
If you’re a kid with some athletic potential but is knocked over by a slight breeze, you need to start training and eating properly. Here’s how!
Exercises or food you ranked high at some point may not be serving you anymore? It’s time to reevaluate what you lift and put in your mouth.
Let’s look at three of the biggest mistakes—extended caloric restriction, adding too much cardio, and workout selection.
Tired of inputting your nutrition information into an app to count your total macros and calories? Give this method a shot.
You are a badass, meat-eating dude who likes steak; hence, you eat a 12-ounce all at once. If you can only use 30 grams, where do the other 50 grams go?
I gained 63 pounds of muscle in my first year of lifting and 30 pounds in my second year. Soon after I had 19 ½” biceps. Here’s how.
Think of grease as your stomach’s protective shield. It’s like when your hands get dry and start cracking…
A few easy dieting strategies can make a big difference in your recovery, strength, and—most of all— how you look.
Thanksgiving will leave you feeling like that butterball on the dinner table, unless you plan accordingly.
Four to six weeks of a holiday season IS NOT going to curve your physique goals. It’s the other 52 weeks of the year.
Easy fix: Don’t eat any dairy, gluten, processed foods, sugar, anything with dyes, artificial sweeteners, foods that are round in shape, water…
Successful dieters come in all different shapes, sizes, and genetic codes. Regardless of disposition, the rate of dieting success relies heavily on your mindset. What exactly are you telling yourself?
Is your period haywire? Is your hair brittle and shedding? Do you feel constantly lethargic? Are you estrogen dominant?
If you’re not monitoring your sodium intake, you’re leaving a lot on the platform or stage. Here’s how.
When you’re not in class (or preparing for class), maximize your nutrition, lifting schedule, strength, and size. Life’s only going to get more complicated once you graduate so build your foundation now.
Are you tracking calories? If so, are you tracking correctly? What kind of cardio are you doing? Are you expecting to lose the fat fast? Super stressed? When’s the last time you had your hormones checked?
Here’s a hint: It’s a three-letter word that begins with the letter g.
What’s common knowledge to me may in fact be new to you…so here you go: Thirty-five training, nutrition, and supplementation gems to reach your physique goals. And oh do these gems glisten.
I admit it, I messed up. I restricted calories for too long, had too many changes all at once, and ate too many small meals throughout the day. In hindsight, these were the best mistakes that could’ve happened to my diet. Here’s why.
I have been a fat boy all of my life and have struggled mightily to be less fat. Here’s where I’m currently at in the sea of macros and micros.
Told mostly in their own words, this is the story of 110 women (mainly strength athletes).
I am providing this information in detail in one location, not so much for people to use the information themselves (though this will obviously happen), but to explain the methodology to those who still don’t understand it or feel that it isn’t an effective way to get lean.
For the sake of this article, I am going to explain the smartest moves and what I have done personally with my clients with regard to fat-loss goals. We will go over two categories – general fat-loss and bodybuilding competitor.
There is no universal healthy diet or macronutrient composition. You must identify what is healthy for you. Read on to understand why we are so diverse to discover your best diet options.
Hey, calorie restriction is tough, but excluding meat should be a piece of vegan cake. Right? Here is a real-world examination of a former professional bodybuilder who went plant-based.
Nothing is bad for us, per se. What we have to do is figure out how much we need, and then supply it in the correct amounts. But to villainize sugar, carbs, fats, and other nutrients is a gross miscarriage of judgment.
“How do I make my own muscle-building diet?” is a complex question, and this article will take you through a complete step-by-step process. By the end, you’ll have a muscle-building nutrition program ready to go.
No aspect of physical culture is more rife with myth, misunderstanding, falsehoods, and fantasy than is the field of nutrition. There is a very good reason that there exists so much confusion to this day when it comes down to what to eat: money.
I’m going to dive into the top-4 pieces of fat loss advice that are complete garbage and why they’re garbage. So, buckle up, buttercup, and grab some popcorn — it’s lie detector time!
Tired of eating chicken breasts? Mix things up with some seared pork tenderloin with a side of jasmine rice. It’ll hit the spot after a tough workout.
Eating the same foods too often can lead to a wide range of significant problems, such as difficulty breathing, an upset stomach, bloating, joint pain, low energy, skin rashes, lack of motivation, inability to focus, mucous build-up, and more.
Not sure if you should be going vegan or keto? What is the difference between vegan and vegetarians? Learn the basics of popular diets and nutrition and how to make them work best for you.
Carb cycling: A fancy phrase for rotating calories. Nutritionist Justin Harris breaks down why you should be carb cycling and why it works in simple terms.
It’s better to have one cheat meal a week than to go off of the program and eat on a day that you’ve burned off a lot of calories and now have taken in more calories than lost. Don’t turn a fat-burning day into a fat-gaining day.
“To be able to give back is a much bigger legacy than anything you’ll leave on a platform.” elitefts coach Vincent Dizenzo finds his calling in helping others by passing on knowledge, especially when it comes to dieting and weight loss.
Looking at dieting as one big picture can be incredibly stressful. Let’s break that big picture up into three more manageable pieces. We’ll call them phases: the post-show phase, the reverse dieting phase, and the meet prep phase.