Why Cheat Days are Ineffective

We all like to cheat on our diet once in a while. It’s human, we enjoy good food and crave it after not having it for a period of time. But eating too much on your cheat day or cheat meal, can offset some of the progress you’ve made in that past week. Many maintain a diet that’s… Read More »

Building Muscle in a Calorie Deficit

We all want to achieve a lean and muscular physique. To do this, we obviously need to build muscle and burn fat. We’ve been told that it’s impossible to do both at the same time. ”You need to be in a calorie surplus!” But less is true. Trying to build muscle while losing fat is not impossible, but it may… Read More »

The TRUTH about your protein intake

Because of the contradicting information about protein requirements on the internet, many still don’t know how much protein they really need. I’ve read many articles that claim you should eat as much protein as you possibly can, whereas others say that a high protein diet is not necessary. In this article you’ll get a definitive and science-based answer on the question… Read More »

Maintaining a Negative Energy Balance

When you understand the principles of the energy balance, you understand that all you need to do to start burning fat, is eat at a negative energy balance. In other words, eat less calories than your body burns. But ”just” eating less than your body burns sounds very vague. The most common question many have is ”How high should my negative… Read More »

Understanding the Energy Balance

With thousands of questions like “Can I eat white bread without getting fat?” hitting the internet everyday and thousands of articles with titles like “the Top 5 Fat Burning Foods” showing up after every Google search, it’s clear that the fitness community lacks basic knowledge about nutrition and fat loss. That’s why I decided to get rid of… Read More »

The TRUTH about getting six pack abs

Rock solid six pack abs, a goal many people want to achieve. When looking around on the internet for tips, you will find a lot of contradicting information. Stop getting false information and find out the truth about getting six pack abs in this article. Let’s take a look at the abdominal muscles The rectus abdominis is the… Read More »

Fat Loss and Adequate Sleep

People often think that in order to lose fat you need to have two things in check: diet and training. But sometimes we forget how important it is to rest and have adequate sleep. Good rest helps you burn fat fast In a study by the University of Chicago they put 10 slightly overweight volunteers on two 14 day diets. This means… Read More »

Top 6 Intermittent Fasting Myths

6 Intermittent fasting myths BUSTED! There are many myths about intermittent fasting on the internet. Intermittent fasting may sound too good to be true to some people, so I guess they had come up with all kinds of false statements. That’s why I felt like it’s time to debunk some of the biggest intermittent fasting myths. Myth #1:… Read More »

Basics of Building Muscle

Muscle growth is one of the key pillars for building an aesthetic physique. Unfortunately, there is plenty of contradicting information available about muscle growth on the internet. Complicated articles and drugged up bodybuilders make muscle growth seem harder than it really is. In this article, I will show you the scientific principles of building muscle. Hopefully, this will get… Read More »