People who gain fat easily need better insulin sensitivity. Use metabolic techniques such as drop sets, supersets, complexes and intervals. Keep carbs low-ish much of the day, but use supplements containing carbs before and during workouts. Save the carby meals until after training. Heat therapy increases core temperature that turns on the heat shock response…
The vast majority of men I meet (and some woman too) want to get more muscular while also achieving a leaner body. In other words, they want to build muscle and lose fat at the same time. There are tons of “fitness experts” online who promise the holy grail of getting bigger and leaner by following their workout or nutrition program. Should you believe them?…
It s never too late to start a bone-healthy exercise program, even if you already have osteoporosis. You may worry that being active means you re more likely to fall and break a bone. But the opposite is true. A regular, properly designed exercise program may actually help prevent falls and fractures. That s because exercise strengthens bones and muscles and…
One of the questions I get on a regular basis is “Travis, can I set up my bodyweight workout for mass?” My answer is always, “YES it’s possible, but it’s TOUGH.” However, when it comes to building mass with bodyweight training it’s all about progression and if you want to get yourself stronger, faster, and in this case, BIGGER, you’ve got to force your body to…
This four-week bodyweight workout will give you a bigger, stronger chest. Almost every man wants to develop a full, thick, round chest. Don t believe me? Go to any commercial gym on a Monday and try getting a bench. It s harder to find than a parking spot in New York City, and you will behold the spectacle of every chest exercise known to man being performed…
Question: Is it possible to stay at the same weight and replace fat weight with LBM, by making decent strength gains over time? (i.e by not actually leaning out and then mass packing etc). Can the body use the extra calories that are needed for new muscle gain from existing fat stores on the body? I’m assuming this is the case for beginners, but how about intermediates/advanced…
Photo Credit Getty Images Gretchen Reynolds on the science of fitness. If there is a holy grail of weight loss, it would be a program that allows someone to shed fat rapidly while hanging on to or even augmenting muscle. Ideally, it would also be easy. A new study describes a workout and diet regimen that accomplishes two of those goals remarkably well. But it…
While it can be super tricky, accomplishing both of these seemingly contradictory goals at the same time is doable. These tips will help you crack the code. Fuel Right A major part of reaching both of these goals is your diet, says Keri Gans, R.D.N., author of . “What I tell someone when they’re wanting to build muscle and lose weight at the same time is more…
When people say they want to learn to eat healthily, it’s often for one (or more) of the following reasons: Losing weight Gaining muscle Getting healthier Those are all good reasons, and in fact I’ve done all three (usually two at once). Let’s take a look at how the Mindful Diet and healthy eating can be used to further these goals. Losing Weight If you’ve gained…
While heavy barbell squats are, arguably, the single best way to build dense, hard leg muscles, not everyone has ready access to a gym or weightlifting equipment. Fortunately, generations of military personnel have proven that it’s possible to build muscular legs without the use of weights. Soldiers, sailors, airmen and marines all develop muscular strength and…
Share tweet pin Today If you think you need at least a half hour of cardio to make it worth your while, I have good news. You can get just as good a work out (maybe even better) with just 10 minutes. This does not mean it ll be easy. In fact, you ll need to work extra hard the entire 10 minutes, but it will be worth it. Studies show that short, intense workouts…
New research on the growth of type I and II fibers suggest we may have been selling our slow-twitch fibers short by only training heavy. Type I fibers are maximally stimulated with longer duration sets requiring lower loads. Type II fibers respond best with short sets with heavy weights. There are a lot of ways to vary intensity in your program, like periodizing…
Gaining muscle means gaining weight, so you don t need to worry about wasting away while you build strength. The key to gaining weight is simply adding calories to your diet. But to ensure that these calories produce muscle, rather than fat, you need to perform resistance exercises and fuel your body with the right calories. Increase your food consumption by…
Building muscle is great for your health - and your appearance - but gaining so much muscle that you don t see a difference on the scale can be frustrating. Don t worry - muscle gains typically level out after a few weeks, at which point you ll start seeing more fat loss on the scale. In the meantime, take the opportunity to examine your diet and exercise program…
How many times have you read an article about weight loss that contained a list of “fat burning tips” or any kind of advice aimed at helping you lose fat better, faster or easier? And how many of those times did you come across the suggestion that weight training is super important, because it will allow you to build muscle… and building muscle will significantly…
Related: RIPTENSITY—Fast Bodyweight Workouts From Men’s Health That Are So Intense, They Rip Away Body Fat! So it’s beyond frustrating when you lose weight fast and end up losing muscle right along with it. Fair warning: It’s not easy. In their month-long study, which was published in the latest issue of the American Journal of Clinical Nutrition , 40 overweight…
Many weight-loss plans include recommendations for strength training, so you gain valuable muscle mass to help with calorie burning. The two to three resistance-training sessions suggested per week for these plans won t turn you into a body builder, but will help you preserve some tone and function as you slim down. If you re still not interested in adding any…
As strange as it may sound, there is a way of mimicking the effects of anabolic steroids by implementing a few secrets of anabolic nutrition. I call this the MuscleHack Anabolic Nutritional Strategy (MANS). I m not saying that you ll see the same gains as a roidhead, you won t. No natural diet will replicate the effects of anabolic steroids. However, your results…
