Diet

Top 5 Ways to Increase Your Calorie Intake

Gaining weight, and more importantly, muscle mass is dependent on eating more calories than you burn. This calorie surplus coupled with a strength training routine is what leads to lean (muscle rather than fat) weight gain. Unfortunately, increasing your calorie intake is not as easy as eating everything in...

Read more...

Relevant or Outdated? The 3,500 Calorie Weight Loss Rule

Weight Loss In 1958, a now infamous study concluded one pound of body fat was equal to 3,500 calories1. It's been conventional diet wisdom for over half a century: a 3,500 calorie increase or decrease, above or below maintenance levels results in a one pound change in weight. Most diets...

Read more...

Body Fat Percentage vs. Body Mass Index (BMI)

Body Composition Body weight gives us a very broad picture of diet and fitness progress. If we want more specific measures of how well our exercise routines and diets are working, we turn to other gauges, specifically body fat percentage and body mass index (BMI). These tools provide a more...

Read more...

Top 5 Reasons You’re Not Losing Weight

Losing weight is a fairly simple process. Though there are limitless choices you can make concerning your food intake, exercise routine and supplement regimen, there is only one rule you need to follow to lose weight: eat less, move more. When you eat less and move more, you force...

Read more...

Top 5 Ways to Lose Your Gut

When you eat more calories than you burn, you create a calorie surplus and your body is forced to store that extra energy as body fat (or build muscle if you're involved in a strength training routine). Where your body stores extra body fat is determined by genetics and...

Read more...

Top 5 Ways to Burn Fat

Body fat is excess energy. When you consume more energy than you burn over a long period of time, you gain weight. This calorie surplus, when combined with physical inactivity, leads to unwanted weight gain, most likely in the form of body fat. The only way to rid yourself...

Read more...

I Want to Gain Muscle and Burn Fat

Gaining muscle and burning fat at the same time is pretty much everyone's fitness goal. How awesome would it be to get stronger, watch your muscles grow and reduce your body fat percentage all at the same time? Unfortunately, these two goals aren't compatible with each other. Weight Balance 101 Weight...

Read more...