Latest
“Never Eat Below 1200 Calories!!”
You don't have to look far to find someone on social media telling you to NEVER go below a certain caloric intake––but is it true? Read on to find out.
By Aadam on March 27, 2025
Articles
It’s Very Hard to Out-Train a Bad Diet but It’s Equally Difficult to Out-Diet a Sedentary Lifestyle
Yes, diet is important during a fat loss phase, but you're screwing up if you're ignoring physical activity.
By Aadam on March 20, 2025
Is Faster Weight Loss Detrimental to Your Metabolism?
A reader asked if losing weight faster would impact their metabolism more than losing weight slowly. Here's my response.
By Aadam on March 9, 2025
Move More or Move Harder: What Matters More for Health and Longevity?
If you want to improve general health and live longer, should you focus on accumulating enough movement throughout the day or does the intensity of that movement matter more?
By Aadam on January 23, 2025
Is This the Optimal Number of Steps?
A new review paper investigated how many steps you should take each day to reduce your risk of all-cause mortality. The answer might surprise you.
By Aadam on December 19, 2024
How Much Muscle Can You Build With Creatine?
Creatine is one of the few supplements proven to work, and most people taking creatine use it to gain muscle––so how much muscle could you gain supplementing creatine?
By Aadam on December 19, 2024
Do You Really Need to Delay Your Morning Coffee?
According to an 'expert' on the internet, you need to delay your morning coffee to avoid an afternoon crash. Is this actually true, though?
By Aadam on December 18, 2024
Are Calories Labels Actually As Inaccurate As People Claim?
Are calorie labels really as inaccurate as some claim? And if they are, does this make tracking your nutrition pointless?
By Aadam on October 18, 2024
I Walked 10,000+ Steps Every Day for 42 Days–Here’s What Happened
I more than doubled my step count each day for over a month––how did it impact my energy expenditure? And how accurate was my Apple Watch in estimating my caloric burn? Read on to find out.
By Aadam on September 12, 2024
Can Protein Restriction Help You Live Longer?
'Longevity' is the new health trend, and animal studies suggest protein restriction could increase lifespan––but does this apply to humans?
By Aadam on September 5, 2024
5 Reasons Why Calories DO Count
Learn why calories really do count when it comes to fat loss and how understanding your energy intake can help you reach your weight loss goals faster
By Aadam on August 29, 2024
How Fast Should You Lose Weight?
Fast weight loss is enticing––but here's why a slower approach might be better
By Aadam on August 15, 2024
Is There a Limit to How Much Protein You Can Absorb in a Meal?
There's a popular belief that the body can only absorb 20-30g of protein in one sitting––a new study put this to the test.
By Aadam on June 17, 2024
The Major Problems With Trying to ‘Out-Train’ Your Diet
If you're trying to out-train your diet, you're in for a bad time. This article explores some of the common issues with this approach.
By Aadam on May 29, 2024
Why Calorie Needs Can Vary Between Individuals
Ever wondered why some people can eat more and lose fat while others need to drop their calories really low to see any progress? That's what this article dives into
By Aadam on May 22, 2024
How Hard Should You Train?
A new study investigated proximity to failure using reps in reserve vs training to failure. The findings shine light on how hard you should train for muscle growth.
By Aadam on April 4, 2024
Don’t Sweat Your Technique
What's the best way to lift weights for maximal muscle growth?
By Aadam on March 22, 2024
Do Artificial Sweeteners Spike Insulin?
Will consuming artificial sweeteners spike your insulin leading to fat gain and appetite dysregulation––probably not, let's talk about it.
By Aadam on March 13, 2024
Can You Actually ‘Tone’ a Muscle?
In pursuit of the elusive ‘toned’ look, many people turn to various exercise routines and workouts marketed as toning solutions. But toning isn’t real. Let's talk about why.
By Aadam on November 2, 2023
Beyond the 10,000 Steps Hype
Walking is an easy way to increase your levels of physical activity, but you probably don't need to walk 10,000 steps a day.
By Aadam on September 13, 2023
Can Resistance Training Improve Range of Motion?
People love stretching – but are you wasting your time with it if resistance training could provide the same benefits? A new study decided to investigate.
By Aadam on September 8, 2023
The Biggest Losers: Metabolic Damage or Constrained Energy?
Did the Biggest Loser contestants really damage their metabolism or was something else going on?
By Aadam on August 24, 2023
How John Lost Fat, Gained Muscle, and Completely Transformed His Physique
I walk you through how I helped coach John through his 6-month body transformation, helping him lose fat and gain muscle.
By Aadam on August 2, 2023
Caffeine Timing: How Close to Bedtime Can You Consume Caffeine Without Impacting Sleep?
How long before bedtime should you stop consuming caffeine? A new study sought to answer that question.
By Aadam on July 2, 2023
How to Enjoy the Weekends Without Ruining Your Progress
Weekends don't have to ruin your progress as long as you learn how to account for them––let's talk about that.
By Aadam on June 14, 2023
Is Calories In/Calories Out Wrong?
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.
By Aadam on April 20, 2023
3 Reasons to Avoid Training to Failure (+1 Reason You Should)
You probably don't need to train to failure to maximise muscle growth. Here are three reasons why it's smarter to avoid it.
By Aadam on April 6, 2023
What’s the Best Protein Intake to Build Muscle and Lose Fat?
Protein intake is a crucial piece of the body composition puzzle. But how much protein should you eat to maximise your progress?
By Aadam on March 23, 2023
Are Diet Breaks Pointless?
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?
By Aadam on March 8, 2023
(Almost) Everything You Need to Know About Programming Resistance Training
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
By Aadam on January 19, 2023
Why More Exercise Doesn’t Always = More Calories Burned
More exercise doesn't always mean you'll burn more calories. New research on the topic helps us understand why
By Aadam on November 17, 2022
Carbing Up: Do Carbs Improve Resistance Training Performance?
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.
By Aadam on August 4, 2022
Do You Need to Cycle off Caffeine?
You'll often hear people recommend "cycling off" caffeine to retain the benefits – turns out this may not be entirely true
By Aadam on July 7, 2022
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
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