How To Change by Katy Milkman is about changing behavior, making good new habits, breaking bad old habits, ending procrastination, and achieving goals. The tools and strategies recommended are based on findings from the latest research straight from one of the psychologists who has been doing the studies (Milkman) at the Wharton school, University of Pennsylvania.
A lot of people are horrified of losing muscle. In one sense, they should be, especially as they enter middle age and beyond. Sarcopenia, the loss of muscle with age is a real concern. Losing muscle mass is not quite so serious when you're a youngster. Thanks to "muscle memory" you can gain back the lean mass quickly. But even if you're a twenty or thirty-something, muscle loss is still a possibility, especially when you're dieting for fat loss on low calories. And when it happens, it can be frustrating. Fortunately, there is a solution...
Many lifters are worried about muscle loss, even when they're still lifting. When they think of taking breaks from the gym completely, their fear of shrinking turns to terror! What will taking a week or two off of lifting really do to your gains? The truth about muscle atrophy may surprise you...
Will your muscles shrivel up and your strength plummet if you take a week of light or easy lifting, or even take a week of total rest, or could an intentional training break actually improve your long-term gains and reduce risk of injury and burnout? If the latter is true, then how often should you back off, what should you back off of (weight, reps, volume, intensity) and how long should you do it?
Here's a healthy protein snack recipe that's perfect for the autumn season - pumpkin spice protein balls! When you use the right mix of pumpkin, protein, oats, peanut butter and of course, the spices, you get a delicious, nutritious, portable treat that you might even find yourself enjoying all year round!
When you’re feeling burned out from a long stretch of hard training and you suspect you have over-training syndrome, there are many strategies and tactics you can apply to stimulate recovery and start making progress again, and to prevent over-training in the future.
You've probably heard that you have to lift weights with intensity to make muscle gains. You may have also heard in recent years that you have to do a fairly high volume (more exercises [...]
You've probably heard that 10000 steps a day is a good goal. It shows that you're active, not sedentary and hitting that number decreases your risk of health problems and an early death. But recently, there's been some skepticism over the 10000 steps target. Some say it's a marketing gimmick for fitness tracker companies. Let's take a closer look, and see what the science says...
Is it possible to speed up fat loss without any formal cardio training... and do it in a way that feels effortless? The answer is yes. There is a new way of looking at burning calories and increasing fat loss and it doesn't involve running for hours, HIITing yourself to death or spinning until you puke. Effective exercise doesn't have to be an all-out effort - it can actually feel effortless, and even fun
Almost everyone still believes in at least a few protein myths. I admit, I believed some of these myths myself years ago. But the science of optimal protein intake has advanced a lot since then. Also, protein prescription can be very nuanced. "How much protein" can vary based on your goal, current body fat level, training status, age, whether you're in a deficit or surplus, and many other factors. Click to learn more
