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August 2015

A while back I wrote an article that talked about understanding body types. Today’s post will discuss one in particular: the endomorph. This person tends to have a larger bone structure with greater amounts of total body mass and fat mass. Unfortunately excess calories in endomorphs are usually stored as fat and don’t create the same caloric expenditure with movement as seen in ectomorphs and mesomorphs. Below are some simple strategies to minimize bad gains and maximize the good ones for all those endomorphs out there. Cycle Macronutrients If you’re looking for

Many of you have heard me mention one statistic in particular that speaks volumes for strength training. One pound of muscle burns roughly 35-50 calories per day at REST while one pound of fat only burns 2-3 calories. Strength training is the best way to ensure you don’t gain ‘bad’ weight. Today’s article provides a list of five ways to both look and feel stronger. 1. Timing Our bodies build lean body mass through protein, and this occurs at different times throughout the day. The human body is metabolically hardwired to use

Lower back spasms and strains are common injuries that can occur at any time. You may not be able to stand up straight or sit down properly due to discomfort after throwing your back out. Below are 7 tips to help prevent back pain and also aid in your recovery after an injury. Please keep in mind if you are experiencing severe back pain, it may require more, such as seeing a specialist (orthopedic doctor or chiropractor). 1. Ice It Most of you already know this, but it’s worth repeating. Icing works wonders

We’ve talked countless times how diet has a huge impact on our performance while working out. Even small nutritional mistakes can set us back big time. Therefore, if you train hard and your performance appears to fall short on more than one occasion, the culprit might be what you are (or are not) eating. Here are five of the most common dietary mistakes and how to avoid them. 1.  Not Drinking Enough Water Dehydration can cause many performance-related issues, such as premature fatigue and muscle cramps to poor focus and impaired strength

Rapid fat loss has been a debatable topic for some time. At the most basic level, weight loss is all about expending more calories than you take in. Science folks will tell you that losing weight too fast is dangerous and bad for your health. Meanwhile the media constantly tells us we can lose as much as we want. Like many things in life, moderation is the key and the answer probably lies somewhere in the middle. 1. Intensity Over Duration Regarding exercise, it is always smarter to choose shorter duration/higher intensity

Losing weight can be a real challenge as we age. Logic tells us that more exercise and less overall calories eaten is the best strategy to drop the pounds. Then why do so many people see no change in the number on the scale, and in some cases even see that number go up?! Bottom line: undereating will slow down your metabolism, especially if you exercise on a regular basis. The body needs calories to walk, eat, sleep, think, breathe, pump blood, etc. Please don’t leave exercise and especially strength