People will claim calories-in/calories-out doesn't work. But a lot of this has to do with a misunderstanding of the complexities of the body. Specifically, the 'calories-out' half of the equation. Here's what you need to know.
You probably don't need to train to failure to maximise muscle growth. Here are three reasons why it's smarter to avoid it.
Protein intake is a crucial piece of the body composition puzzle. But how much protein should you eat to maximise your progress?
There's a lot of hype around diet breaks but newer research suggests they may not be as useful as once thought––does this mean they're pointless?
Want to start resistance training but not sure where to begin? I got you–here's (almost) everything you need to know about programming resistance training
More exercise doesn't always mean you'll burn more calories. New research on the topic helps us understand why
Carbs are well established to improve endurance exercise. But less research exists on carb intake and strength training performance. A recent meta-analysis investigated how carb intake affected strength training performance. Here's what you need to know.
You'll often hear people recommend "cycling off" caffeine to retain the benefits – turns out this may not be entirely true
A new study investigated the effect of 12-months of intermittent fasting versus continuous calorie restriction. Here's what they found.
Collagen protein has grown in popularity over the last few years. But is it a valid source of protein for muscle growth?
The 10,000 steps rule has been recommended for years – but do you really need to walk this much to be healthier?
There's a lot of talk about cardio ruining your muscle and strength gains – a new study suggests otherwise
Sleep is one of the most underrated "hacks" for improving health and body composition. Here's why you should stop sleeping on it.
Preventing muscle and strength loss during a diet is just as important as fat loss. Here are four strategies to help you do just that.
Reverse dieting is an idea that's gained popularity over the last few years. Unfortunately the claims don't hold up.
The holiday season has begun. And many people are freaking out about ruining all the progress they've made. Here's why you probably don't need to worry.
Claims abound that the body can only absorb 30g of protein in one sitting. Anything more than this is wasted. Turns out this isn't entirely accurate––here's why.
How important is having protein after your workout? It turns out not much––but there's a bit more to it than that. Here's what you need to know about post-workout protein.
High protein diets are bad for you, some claim. Eating too much protein will damage your kidneys, cause bone loss, and *gasp* even give you The Cancer––but how much truth is there to this claim?
The Coronavirus has forced gyms to close. If you don't have access to a gym, what now? Are you going to lose muscle and strength? Thankfully, no.
Should you do cardio or weights for fat loss? The answer is kind of nuanced. Here's everything you need to know so you can maximise your progress.
There is an 'Afterburn Effect' following strength training. But this effect isn't as big as some people claim. Let's separate fact from fiction.
8 ideas to help you be better
No, you won't die because you're sitting.
Some people claim their 'slow metabolism' is the reason they gain weight. But this isn't entirely true. Here's the truth about the slow metabolism.
Low carb diets are all the rage nowadays. But they're not magic like some gurus claim. Here's how low-carb diets actually work.
Cheat days have been a staple in fat loss diets for years. But they're secretly wrecking your progress.
Many calorie tracking apps encourage users to 'eat back' the calories they burn through exercise–here's why you shouldn't do that.
Does fasted training burn more fat than fed training?
Struggling to stick to your diet? Here are 8 ways to fix that.
Glutamine is commonly recommended for those wanting to lose fat, build muscle and strength. But do you actually need to supplement with it? Let's find out.
The Two Baskets Theory–a way to approach dieting.
Are eggs bad for your health or good for your health? What about cholesterol? Let's take a look at what the evidence says.
Some of the issues I have with the Health At Every Size argument.
You know what's awesome? Chocolate Easter eggs. You know what's not awesome? Gaining fat from eating chocolate Easter eggs. Don't worry, though, I gotchu.
Everything you wanted to know about caffeine – illustrated.
A principle I use to help with motivation
Here are 23 pieces of advice to help you actually make progress towards your goals this year.
Ever find yourself procrastinating or putting things off until tomorrow? Read this to find out why and how to stop.
BCAAs have long been a staple supplement for people looking to lose fat and build muscle–unfortunately, the science on BCAAs doesn't support the hype.
Everything you need to know about creatine – illustrated.
Trying to lose fat? Definitely avoid these 5 things.
I mean, the title says it all.
Wanting to make progress with your fitness goals but also want to party? Don't worry, I gotchu.
Aspartame is a popular artificial sweetener that's been met with a lot of controversy over its safety. So, is aspartame safe for human consumption?
How often should you be training for muscle and strength gains?
How many sets do you need to do for muscle growth? The first post in the illustrated study series.
Calorie math is super complicated but calories still count, here's why.
Scale weight fluctuations are bound to happen when dieting. Here's why.
Eating well and training hard but still not losing fat? It's probably because of one of these 8 reasons.
I'm going to explain what Brocolli and Cookies can teach you about diet success (and failure).
I was recently asked what advice I would give to a beginner. Here's like 15.
You're not ready to lose fat until you hear and accept these truths.
Cognitive traps are errors in our thinking that can cause us to make bad judgements about things. And the fitness space is one big ol’ orgy of cognitive traps. Here are 10 you should know about.
The environmental and cognitive factors at play that have people eating more without realising.
Every successful diet plan needs to abide by these six governing tenets. Without them, your diets doomed to fail.
There's this really annoying quirk our brain has, I call it The Magnifying Glass Effect, and it's the root cause of why everything is blown out of proportion when you have one bad day of eating.
This article is ~ 2900 words and around a 15-20ish min read. The most important decision you can make to have a successful physique transformation, and not spin your wheels for years, is to work out whether you should be gaining muscle, losing fat or utilising a body recomposition. Certainly, on the surface, it seems... Read more »
THE PHASE DIET The Evolution of Nonlinear Dieting Calories in versus calories out is the irrefutable law of fat loss. If you want to lose fat, you have to consume less food; in turn, your body starts burning its own excess stored energy (body fat) and fat loss kicks in. Keep forcing your body to... Read more »
A few years ago if you’d gone up to a Gymbro and said ‘hey man, I wanna get jacked – advice?’, you would have most likely heard something along the lines of: ‘eat big to get big’. The idea being that if you wanted to pack on any appreciable muscle mass, the consumption of copious... Read more »
You’re here. The promised land. The end of the diet. You’re lean. Abs popping, biceps bulging, chest striating. You’ve finally achieved the badass physique you set out to achieve. But, now what? You see, while everyone focusses on the weight loss, getting lean, shredded – whatever – part of the diet, nobody focusses on the most... Read more »
A body recomposition is the process of simultaneously losing fat while gaining muscle. Here's the science behind how to recomp properly.