Latest
Fast or Don’t Fast – It Really Doesn’t Matter
A new study investigated the effect of 12-months of intermittent fasting versus continuous calorie restriction. Here's what they found.
By Aadam on June 9, 2022
Articles
What’s the Deal With Collagen?
Collagen protein has grown in popularity over the last few years. But is it a valid source of protein for muscle growth?
By Aadam on May 19, 2022
Do You Need to Walk 10,000 Steps per Day?
The 10,000 steps rule has been recommended for years – but do you really need to walk this much to be healthier?
By Aadam on May 5, 2022
Will Cardio Ruin Your Gains?
There's a lot of talk about cardio ruining your muscle and strength gains – a new study suggests otherwise
By Aadam on April 28, 2022
You Snooze…You Win?
Sleep is one of the most underrated "hacks" for improving health and body composition. Here's why you should stop sleeping on it.
By Aadam on April 14, 2022
How To Prevent Muscle and Strength Loss When Dieting
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.
By Aadam on March 16, 2022
The Reverse Dieting Myth (And What to Do Instead)
Reverse dieting is an idea that's gained popularity over the last few years. Unfortunately the claims don't hold up.
By Aadam on January 18, 2022
‘Tis the season to gain weight (or is it?)
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.
By Aadam on December 9, 2021
How Much Protein Can the Body Absorb in One Meal?
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.
By Aadam on November 4, 2021
Should You Have Protein After Your Workout?
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.
By Aadam on March 18, 2021
Are High Protein Diets Bad For You?
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?
By Aadam on February 11, 2021
Coronavirus: are you going to lose muscle and strength?
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.
By Aadam on April 16, 2020
Cardio or Weights: What’s Better for Fat Loss?
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.
By Aadam on March 16, 2020
The 'Afterburn Effect' of Strength Training (?)
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.
By Aadam on February 11, 2020
8 Ideas to (Hopefully) Help You Be Better
8 ideas to help you be better
By Aadam on January 2, 2020
Sitting Probably Isn't Killing You
No, you won't die because you're sitting.
By Aadam on December 3, 2019
The TRUTH About Your Slow Metabolism
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.
By Aadam on September 9, 2019
How Low-Carb Diets Actually Work (Spoiler: It's Not Insulin)
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.
By Aadam on August 22, 2019
Here's Why Cheat Days Are Stupid and Killing Your Progress (And What to Do Instead)
Cheat days have been a staple in fat loss diets for years. But they're secretly wrecking your progress.
By Aadam on July 27, 2019
Please stop 'eating back' exercise calories
Many calorie tracking apps encourage users to 'eat back' the calories they burn through exercise–here's why you shouldn't do that.
By Aadam on July 10, 2019
Does Fasted Training Burn More Fat?
Does fasted training burn more fat than fed training?
By Aadam on March 18, 2019
8 Ways to Improve Diet Adherence
Struggling to stick to your diet? Here are 8 ways to fix that.
By Aadam on February 13, 2019
Should You Supplement With Glutamine?
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.
By Aadam on September 11, 2018
The Two Baskets Theory
The Two Baskets Theory–a way to approach dieting.
By Aadam on July 3, 2018
What’s the Deal with Eggs and Cholesterol?
Are eggs bad for your health or good for your health? What about cholesterol? Let's take a look at what the evidence says.
By Aadam on June 4, 2018
No, You Can't Be 'Healthy At Every Size'
Some of the issues I have with the Health At Every Size argument.
By Aadam on April 30, 2018
Your Ultimate Guide to Eating Easter Eggs and Not Getting Fat
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.
By Aadam on March 29, 2018
The Science of Caffeine: Illustrated
Everything you wanted to know about caffeine – illustrated.
By Aadam on February 28, 2018
The "If I Do This Then I Can Enjoy That" Principle
A principle I use to help with motivation
By Aadam on January 30, 2018
Fuck Your New Year Resolutions. Here Are 23 Pieces of Advice to Actually Achieve Your Fitness Goals
Here are 23 pieces of advice to help you actually make progress towards your goals this year.
By Aadam on January 10, 2018
Is Responsibility Debt Ruining Your Progress?
Ever find yourself procrastinating or putting things off until tomorrow? Read this to find out why and how to stop.
By Aadam on November 9, 2017
Should You Supplement with BCAAs?
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.
By Aadam on October 10, 2017
Creatine: Illustrated
Everything you need to know about creatine – illustrated.
By Aadam on September 19, 2017
5 Surprising Things You Should Never Eat If You Want to Lose Fat
Trying to lose fat? Definitely avoid these 5 things.
By Aadam on September 16, 2017
The Best Fat Loss Article on the Motherfuckin’ Internet
I mean, the title says it all.
By Aadam on August 8, 2017
How to Drink Alcohol and Lose Fat
Wanting to make progress with your fitness goals but also want to party? Don't worry, I gotchu.
By Aadam on July 12, 2017
Is Aspartame Dangerous? No, Here's why
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?
By Aadam on July 3, 2017
Training Frequency for Muscle and Strength?
How often should you be training for muscle and strength gains?
By Aadam on June 20, 2017
How Many Sets for Muscle Growth?
How many sets do you need to do for muscle growth? The first post in the illustrated study series.
By Aadam on June 15, 2017
It’s Not as Simple as Calories in Calories out but Calories Still Count. Here’s Why.
Calorie math is super complicated but calories still count, here's why.
By Aadam on June 12, 2017
Scale Fluctuations Are Annoying. Here’s What’s Going On
Scale weight fluctuations are bound to happen when dieting. Here's why.
By Aadam on May 12, 2017
8 Reasons You’re Not Losing Fat in a Calorie Deficit
Eating well and training hard but still not losing fat? It's probably because of one of these 8 reasons.
By Aadam on May 8, 2017
The Broccoli and Cookie Conundrum
I'm going to explain what Brocolli and Cookies can teach you about diet success (and failure).
By Aadam on February 24, 2017
Starting Your Fitness Journey? Here Are Some Things You Should Know
I was recently asked what advice I would give to a beginner. Here's like 15.
By Aadam on January 24, 2017
7 Unsexy Fitness Truths You Need To Hear
You're not ready to lose fat until you hear and accept these truths.
By Aadam on November 14, 2016
10 Ways Your Brain Fucks With Your Fitness Goals
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.
By Aadam on October 25, 2016
You're Not Losing Fat Because You're Eating Too Damn Much (Even When You Don't Think You Are)
The environmental and cognitive factors at play that have people eating more without realising.
By Aadam on August 30, 2016
The 6 Keys To a Successful Diet Plan
Every successful diet plan needs to abide by these six governing tenets. Without them, your diets doomed to fail.
By Aadam on May 19, 2016
The Magnifying Glass Effect
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.
By Aadam on May 14, 2016
Should You Bulk, Diet Or Recomp: Troubleshooting Your Physique
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 »
By Aadam on April 26, 2016
The PHASE Diet
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 »
By Aadam on February 9, 2016
'Lean Gains' : Fact Or Fitness Fiction
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 »
By Aadam on February 19, 2015
The Diet After The Diet
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 »
By Aadam on February 11, 2015
Body Recomposition: How to Lose Fat and Gain Muscle at the Same Time
A body recomposition is the process of simultaneously losing fat while gaining muscle. Here's the science behind how to recomp properly.
By Aadam on February 4, 2015