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Should You Workout Every Day?
Going to the gym and getting results takes consistency. But just how much consistency? Should you work out every day? Or is working out every day unnecessary, or worse, unsafe? This article will answer all the questions you have. We’ll discuss why rest and recovery are an important part of your training regime, and whether or not you’re putting yourself...
Do Energy Drinks Make You Gain Weight?
We all need a little pick-me-up now and again. For non-coffee drinkers, this can mean grabbing an alternative that gives you a boost, such as an energy drink. However, with increased scrutiny on energy drinks and their potential health effects, many are asking, “Will energy drinks make me gain weight?” What sounds like a simple question can be quickly muddled...
Natural Flavoring in Creatine: A Healthier Alternative
Key Takeaways: Flavored creatine tends to be more palatable, which can make it easier to take. Natural flavoring in flavored creatine uses compounds that are produced by plants or animals rather than made in the lab. Flavored creatine powders that use natural ingredients for flavorings may cause less stomach distress than artificial flavoring. Buying creatine supplements is difficult as the...
How to Build a Strong and Resilient Posterior Chain
The posterior chain is your body’s powerhouse. It’s where real strength comes from – not big arms, a sculpted chest or carved abs, but what’s behind you. It’s responsible for some of your most important daily movements: standing tall, picking up heavy things, sprinting after your kids, or just walking with good posture. If your posterior chain is weak or...
Creatine HCL vs. Monohydrate – What's the Difference?
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional before starting any new supplement regimen. When it comes to picking the best supplements for muscle growth, creatine has become one of the universal top picks (Kreider et al., Journal of the International Society of Sports Nutrition, 2017). And there's research...
7 Isotonic Exercises Examples
If you've ever come across the term isotonic exercise, and you're not sure what it means or what type of exercises it's referring to, you're in the right place. This is what we're going to explain in this post. We'll quickly break down what an isotonic exercise is and why it's worth knowing, before moving on to some of...
Is German Volume Training the Best Way to Build Muscle?
There are many specialized exercise programs out there, which their supporters claim is the best way to build muscle, reduce fat, build abs, or achieve any other commonly sought-after goal. German Volume Training is one of those programs. Some people swear by German Volume Training (aka GVT) as an amazing way to make big gains in a short period of...
How Long Should You Rest Between Sets?
One of the most overlooked parts of a successful workout routine is knowing how long to rest between sets. Rest and recovery are crucial, not just recovery in between workouts, but between each set of repetitions as well. Your body needs enough time to refuel the muscles with energy, in order to perform each set at the optimal level. The...
Best Exercises for a Busy Schedule
If you want to get in shape, the best thing you can do is spend multiple hours in the gym each day, with a carefully designed and executed workout routine. However, for most of us, we don’t have the luxury of being able to plan our lives around working out. We have busy schedules at work or school, as well...
What Is a Refeed Day, and Do They Really Work?
Refeed days may provide a boost for people trying to maintain a caloric deficit for the purpose of weight loss, particularly when you’re working out consistently and trying to maintain muscle mass while losing fat. Keep reading and we’ll explain to you what a refeed day is, the purported benefits of refeed days, and whether there really is any science...
How to Strengthen Your Lower Back: A Guide to Core Stability and Resilience
There’s one area that many athletes and fitness enthusiasts overlook until it becomes a problem: the lower back. Your lower back plays a major role in almost everything you do. It supports your posture, helps you transfer power from your legs to your upper body, and stabilizes your spine when you lift, run, twist, or jump. If it’s weak or...
How to Do a Creatine Cycle For Muscle?
Creatine is a popular pre workout supplement that helps build muscle and strength, improves endurance, and speeds recovery after exercise. Creatine cycling is a method of taking creatine that can optimize creatine’s benefits, give you more energy, and speed up muscle growth. Creatine cycling involves a high-dose loading phase, followed by a long maintenance phase, and then a rest phase...
What are Fast Digesting Carbs?
Carbs are often villainized, but they are an essential nutrient that provides us with energy throughout the day. You may have heard different terms for carbs, such as simple, refined, or fast-digesting, but what do these mean, and are they bad for us? All of these terms are typically used for the same category of carbohydrates, ones that our body...
How to Do Progressive Overload to Meet Your Fitness Goals
Progressive overload is one of the most important principles to know if you’re trying to achieve consistent muscle growth, fat loss, or any other fitness goal. It’s a principle commonly followed in strength and endurance training and is perfect for anyone who wants to build a better version of themselves in the gym. Keep reading to learn what progressive overload...
What Are Keto Diet Fat Bombs?
If you've ever looked into the ketogenic diet, you might've come across various fat bomb recipes. So what are fat bombs and why are they great snacks for the keto diet?
Vitamin D3 vs D2: Which One Should You Take?
Quick Answer – Is D3 Better Than D2? Vitamin D3 is generally more effective at increasing vitamin D levels in the body compared to vitamin D2. Vitamin D3 increases serum 25-hydroxyvitamin D concentrations efficiently and effectively as it is more readily absorbed by the body than D2. Vitamin D3 can more sustainably maintain healthy vitamin D levels since this form...
NEAT: The Hidden Key to Fat Loss and Better Body Composition
Want to lose fat and reshape your body composition? The usual suspects play a part: working out harder and eating smarter. But so does NEAT. NEAT, or Non-Exercise Activity Thermogenesis, plays a surprisingly large part in our daily calorie expenditure, and by extension, your body fat percentage, body shape, and also your overall health and metabolism. In this article we’ll...
Is the Best Time for Sauna Before or After Your Workout?
Sauna use offers some pretty amazing health and fitness benefits. Most people can get some form of benefit from getting into the sauna on a regular basis, but for athletes or fitness nuts, the benefits are all the more impressive. There’s a lot of discussion in the fitness community about timing - like the best time to take certain vitamins, to work out,...
What vitamins and minerals can help support immunity?
Nowadays more than ever, people are looking for ways to boost their immune system. The immune system is the body’s first defense to protecting against infection and disease. There are many factors that play a role in immune health including sleep, exercise, and mental health. But nutrition is arguably the most important. Eating a diet rich in...
Are Creatine Gains Permanent?
The muscle gains from creatine can be both temporary or for the long term, depending on a variety of factors like consistency with training and nutrition over time. But the initial gain in weight during the first couple weeks of creatine supplementation are usually temporary. Let’s dive in with more details. Key Takeaways Taking creatine alone is not guaranteed to...
Should I Take Creatine While Cutting?
If you are cutting, it’s a good idea to take a second look at some of your performance-enhancing supplements, such as creatine. Should you still be taking this supplement while on a cut? Let’s dive in. What Does Creatine Do? Creatine is one of the most popular performance-enhancing supplements around and for good reason. Creatine helps to supply energy to...
Top 5 Benefits of Sauna Use After a Workout
While many of us may choose to use a sauna after a workout, the benefits of it after exercise go beyond relaxation. In fact, evidence suggests that using a sauna after a workout can improve heart health, muscle recovery, endurance, and may even boost the immune system and weight loss efforts. The following article explains the main benefits of...
Will Ketosis Burn Belly Fat?
The high-fat and low-carbohydrate ketogenic diet has proven to help many people lose weight, and has, therefore, become extremely popular over the past few years. This diet is especially helpful for fat loss. Many people wonder if following a ketogenic diet is the ticket to burn belly fat, which is a common problem area for people trying...
11 Bench Press Alternatives To Build a Strong Chest
Bench press is a core part of most strength routines, and one of the most common exercises for building chest muscles (particularly the pectoral muscles, or pecs). But it’s not the only way to build strong, defined pecs. If you can’t do bench press for some reason or just want different exercises instead of (or in addition to) bench press,...
