Skip store-bought protein bars full of artificial stuff, forget boring protein balls that are nothing but protein powder and peanut butter, and pass on "energy balls" with weird ingredients, but hardly any protein. This recipe is the perfect mix of protein, PB and natural whole food ingredients – it’s a delicious, portable treat with great macros
Our lemon blueberry protein muffins use no sugar, no butter, and no oil, which is how we keep the calories so low and make it healthier. You also get extra protein (it's whey-fortified for building muscle). Plus you get a big boost of fiber from the coconut flour. Yep, the secret ingredient is coconut flour!
If there is one food, supplement or folk remedy hyped with the longest list of supposed health benefits, including “It burns fat too!” it’s got to be apple cider vinegar. The truth is, apple cider vinegar is not a fat burner. At best, it’s half a salad dressing. Even then, balsamic is better…
Not losing fat? Not gaining muscle? Thinking you need a new diet? Different training plan? Well, hang on. First, how's your sleep? Poor sleep hygiene and sleep deprivation can stop fat loss and muscle growth dead in its tracks. Here is the ultimate checklist of the top 20 tips for better muscle-building, fat-burning sleep, according to science
Despite the popularity of body weight training, questions have remained about how effective body weight exercises really are. Push-ups vs bench press - could a bodyweight exercise possibly compare to a barbell exercise? How far can exercises like push-ups take you in strength and muscle gains compared to using free weights? Click here to find out!
Most people struggle with pull-ups, and many can’t do a single unassisted rep. In this post, you’ll learn 7 tips to increase your pull-up reps – whether you’re trying for your first strict pull-up, or your first 10 reps, 20 reps, or beyond - like Tom, who recently hit his personal record of 30 reps
You're losing fat too slow. You want to burn fat faster. However, you've heard cutting calories too much kills your metabolism, tanks your hormones and makes you miserable. But you see people cut calories lower than they're supposed to, they get ripped abs, and they don't seem worse off for it. What gives?
A traditional mug cake really is cake. It's a dessert with lots of sugar and fat. It's not unusual for one of those treats to have 500 to 600 calories. Yikes! Not healthy. Not helpful for fat loss. My mission here with our apple pie protein mug cake recipe was to cut calories at least in half, with more nutritional value, while giving you great fat loss-friendly macros, without any compromise in taste.
Lean Minded by Mike Howard is about the mindset you need to lose fat and make a body and health transformation, with a focus on how to think, build habits, and set goals. This post [...]
How often should you eat protein if your goal is to maximize muscle gains? If you've been persuaded by trendy diets like intermittent fasting, you might think protein frequency and distribution don't matter. "Just [...]
