When to Bulk and When to Cut
Take Home Points: Always bulk if you are close to or below 8% or 17% body fat for men or women, respectively. Always cut if you are close to or above 18% or 28% body fat for men
January 26, 2020
Category: Burn fat
4 Ways to Burn More Calories
4 Ways to Burn More Calories & Why Cardio Sucks! Choosing the correct type of exercise is critical for losing weight and keeping it off. By the end of this, you’ll realize cardio alone sucks for weight loss,
April 29, 2019
Can Insulin help you build muscle?
“Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. No “bro”, it isn’t. Insulin is a hormone that tells your body’s cells to use the sugar in
August 26, 2018
Protein Timing – Does it matter?
This systematic review compared how consistently between-meal protein supplementation resulted in changes to lean mass, body fat, total body mass, and the ratio of lean to fat gains, when compared to with-meal protein supplementation. Both approaches produced similarly
July 15, 2018
How to set up food on your plate for weight loss
Bigger plates make you eat more! (1) part of the reason behind this is the illusion that we have less food on a plate with lots of white space around it – known as the Delboeuf Illusion. This
June 9, 2018
Does cardio effect strength gains?
If your goal is to maximize strength gains, ideally you’d avoid cardio (regardless of intensity) altogether. However, if you need to add conditioning work into your program, it seems that high and low intensity conditioning work have similar
June 9, 2018
What To Do When Cutting Calories Becomes Too Hard
We all get to that point in our diet when cutting calories more becomes too much of a burden. THAT’S when we like to add in some cardio. Here’s why we suggest HIIT Cardio to be a great
May 23, 2018
Why You Shouldn’t Use BMI
The general population in today’s society is gaining fat and losing muscle. This means that, for some people, the low amount of muscle causes a weight loss which results in a normal BMI even though their bodyfat %
May 23, 2018
Your Metabolism Can Stop You From Losing Or Gaining Weight
There’s more to calories in vs calories out! Calories in vs calories out isn’t as simple as just eating more / less or exercising more / less. Your body has several mechanisms to counteract the calorie changes you
May 21, 2018
Body Fat Measurement Techniques
As you know, BMI is not optimal to measure body fat because it cannot differentiate between fat and muscle. Let’s break down the alternative methods to measure body fat: Waist circumference (WC): a simple way of measuring abdominal
May 21, 2018