Category Archives: Fitness

How Much Whey Protein After Exercise?

Generally speaking, real food should be prioritized over supplementation, and high-fat solid dairy foods should be prioritized over liquid insulin-spiking dairy foods. But that’s provided you’re not taking part in resistance training, as the whey protein in dairy is the best muscle-builder going, with a long list of health benefits we’d be foolish not to…

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Front Squat For Better Quads

The Barbell Back Squat is often regarded as the most effective way to enhance the explosive movements necessary to excel in athletic performance. Although similar to the hip extension, there are a variety of ways to load and execute the squat that are equally challenging and effective in their own unique way. Interestingly, a research…

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The 3 Ways to Prevent Muscle Loss

Whether you like it or not, muscle loss eventually ends up on your priority list. Sadly, many will go 40-50 years not thinking about it, until one day their doctor lets them know they have sarcopenia (or osteoporosis). One of the reasons we see a rapid loss in muscle with age is because of a…

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Exercise Intensity (HIIT) Trumps Exercise Duration (Cardio) for Disease Prevention

Despite conventional thinking (and advice), low-volume high-intensity interval exercise (aka HIIT) results in far greater improvements in cardiometabolic health markers than moderate-intensity endurance training (1, 2, 3, 4, 5). With a multitude of research studies praising HIIT for it’s ability to enhance vascular structure and function (1, 2) increase ventricular mass and stroke volume (1,…

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Is There an Optimal Rep Range?

Research can be somewhat inconsistent in determining the optimal rep range for strength and muscle development (1, 2, 3).  But it’s consistently shown that performing sets of less than 15 reps is superior to sets of more than 15 reps. It’s also been clear in showing that it’s possible to build strength and without having…

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Why MORE Exercise Fails for Fat Loss – “You Cannot Outrun a Bad Diet”

It’s been just about a year since Eat Meat And Stop Jogging was released, so I like to think this new editorial in the British Journal of Sports Medicine is my anniversary gift: The paper discusses many of the same misconceptions reviewed in the book, including the sad reality that exercise is good for your…

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Strength Innovation – Lawnmower Back Extension & Rolling Dip

Chronic sitting is not only negatively affecting our health and body composition, but it’s producing a deformed physique. As we’re not using our glutes or firing our core muscles, we’re getting tight hip flexors and hamstrings, and it’s putting too much strain on other areas of our body. One of the muscles getting overworked is…

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Building Muscle? Do Post-Workout the Right WHEY

If you’ve completed Live It NOT Diet!, you understand that dairy is best consumed in it’s full fat form (heavy cream, aged cheeses, and butter). Mainly because that’s where most of the benefit lies (when dealing with the pasteurized variety), but also because it contains minimal amounts of lactose and whey. [Lactose is the sugar…

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