With the right nutrition, weight training, cardio, mindset, and accountability, you can transform your body, fitness, and health more than you might imagine in only 12 weeks... Sara Ryan, 44, is one of thousands of people who have proven it with her results from the Burn the Fat Challenge, a 12-week body transformation contest sponsored by Burn the Fat Feed the Muscle.
Many people would like to get more active by walking more and upping their step count. The problem is, they're intimidated by the 10,000 steps goal or they think it's impossible, either due to their current fitness and stamina levels being low, or even more often, because they don't have more time to commit to it. The truth is, while 10,000 a day is a challenge, it may be easier than you think when you know how... Here are 40 simple ways to do it
How often should you train each muscle per week? Over the last decade, a number of studies suggested that hitting each muscle twice a week is ideal and that a low frequency like working each muscle only once a week is not optimal. Recently a group of researchers carefully designed a study to help us answer this question that is still fiercely debated to this day...
For the last decade or so, one of the most researched and talked about subjects in resistance training has been volume. Specifically, how much volume optimizes muscle growth? We know that initially, when you add training volume, you gain more muscle, but then the amount of gains tapers off. But ultimately, if volume exceeds a certain level, gains flatten out and reverse direction, which indicates the point of overtraining and under-recovery. The million dollar questions are, "how much volume is enough" and could counting sets be the best way to track it?
Despite the popularity of mobile apps, there hasn't been much research on whether they are effective for weight loss over the long term. In addition, because the features of different apps can vary so much, including food, weight, step, and sleep tracking, that has made it difficult for researchers to conclude what is driving their effectiveness when they do work. A recent study analyzed eight apps, including MyFitnessPal, Calorie King, FitBit and five others to try to answer this burning question: Do apps really improve long term weight loss or not?...
How much protein you should eat per day to build muscle at the optimum rate? This question has been debated for years. It still is to this day, though good science points to 1.6 to 2.2 grams per kilogram of bodyweight per day as a pretty good guideline. But one question that probably causes even more controversy and confusion is this one: “How much protein you should eat at each meal?” Differently stated, “How much protein can your body absorb or digest in one sitting?”
As a teenage bodybuilder, I latched on to the teachings of the late bodybuilding trainer/guru Vince Gironda. He was a huge fan of desiccated liver and made it sound like it was "better than steroids." This supplement has made someone of a comeback thanks to a couple things: One, the carnivore diet movement. Two, an asshat on instagram called liver king who later admitted he did not build is monstrous physique eating law river and taking supplements, he was pumped to the gills with steroids. Liver is no miracle muscle builder. Closer to the truth, it's nothing more than a protein supplement that is especially rich in Iron and B vitamins ...
This is the story of how a 59-year old woman won a body transformation contest in the "Muscle and physique" division after colleagues, friends and even family laughed at her. The contest was open to women of all ages, and she won the overall first place award. Not surprisingly, she also won the "best transformation after age 50 award. No matter what your age, you will find this inspiring. Click here......
Spanish rice can be super simple and is often served as a side dish, but when you give it the treatment and also add protein, it becomes a hearty main course. In this case, the protein is extra lean ground beef. Ground turkey works too. If you're vegetarian, try the meat substitute of your choice that mimics beef. This is a beef, rice and vegetable skillet - a complete meal - with some unique ingredients to make it different.
Imagine burning fat eating foods like these: Big juicy burgers, chicken nuggets with dipping sauce, rich lasagna, beef stir fry with noodles, and creamy mashed potatoes. What about desserts and treats like ice cream, frosty milkshakes, oven-fresh cookies and chocolataely brownies? It would be great. But we only wish. That's impossible, right? Wrong. Today I eat all that and more weekly or even daily and I stay lean and muscular. But I didn't always enjoy eating this way...
