The Protein Corner

Spend 5 seconds googling this question online, and you’ll find countless posts like these:  “I’ve lost 50 pounds after starting Ozempic, but I’m scared I’ll gain all of it back if I stop.”  “After I stopped taking Ozempic, I regained all of the weight I lost and now I’m even fatter than before.”  “I’m thinking about starting Ozempic, but I don’t want to have to take it forever.”  Dig deeper, and doctors in prestigious publications confirm your worst fears: Stop taking GLP-1 drugs like Ozempic and Wegovy, and odds are good that you’ll regain most or all of the weight you lost.  The evidence backs this up:  In the STEP 1 extension trial —the most-cited study on this topic—people who lost 17% of their body weight on semaglutide, then regained about two-thirds of it within a year of stopping. A 2026 Cambridge review of 48 studies found that people regain about 60% of their lost weight within a year of quitting GLP-1 drugs.  And a 2026 Oxford r...

In 9 months of Legion’s body transformation coaching Lisa lost 21 pounds, 10% body fat, and gained significant muscle and strength. Before joining the program, Lisa felt frustrated. She was active and lifted weights, but after menopause hit , she couldn’t lose fat despite doing what had worked before. With everyone giving different advice, she felt lost, tired, and unhappy with her body. With the help of her Legion coach, Dena, Lisa finally got the clear direction she needed. She learned how to adjust her food for her stage of life and surpassed all her own expectations. Here are her results: Lisa’s Journey Lisa is a busy professional with a big, beautiful reason to stay healthy: her grandkids. She wanted to be able to get down on the floor and play with them without feeling tired or stiff. When she started coaching, she struggled with hip and ankle issues that made lower-body exercises like squats a challenge. She also felt she lacked the energy to push through workouts l...

Most men can naturally gain 40-to-50 pounds of muscle in their lifetimes, and most women can naturally gain 20-to-25 pounds. Research by scientist and natural bodybuilder Casey Butt shows your bone structure can help predict exactly how much. Enter your measurements below to find out. Want to save your results? Enter your email so we can send them to you. Send My Results Nice! Your results are on the way! Nice! Your results are on the way! Want a free BOGO 50% off coupon for your first Legion order? Enter your phone number to get instant access: Claim My Coupon By providing your phone number, you agree to receive recurring automated promotional and personalized marketing text messages (e.g. cart reminders) from Legion Athletics at the cell number used when signing up. Consent is not a condition of any purchase. Reply HELP for help and STOP to cancel. Msg frequency varies. Msg & data rates may apply. View Terms & Privacy . Use code TOOL50 to get BOGO 5...

Your abs respond to strength training like any other muscle.  If you train them with effective exercises, focus on getting stronger (increasing the resistance), and get lean enough, they become “toned.”  This is the opposite of what most women do, though.  Instead, they do high-rep circuits and avoid weighted ab exercises, which is a great way to break a sweat but a poor way to develop your ab muscles. Keep reading to learn why. Key Takeaways The best ab workout for women includes exercises like the cable crunch, captain’s chair knee raise, and ab wheel rollout. Most women only need to train their abs 1-2 times per week to see results, and this usually only takes a few minutes at the end of your normal workouts. Ab workouts alone won’t give you a defined midsection—you also need to lower your overall body fat percentage. If you’re around 22% body fat or higher, you won’t have defined abs no matter how hard you train. Table of Contents + The Best 10-Minut...

In 6 months of Legion’s body transformation coaching , Allan lost 32 pounds, 15% body fat, and gained significant muscle and strength. Before joining the program, Allan felt overwhelmed by confusing fitness advice online. At 38 years old, he had tried to lose weight by doing a little cardio and eating less. He tried popular diets, but he just ended up starving all the time.  His biggest wake-up call was his health—he was taking medication for high blood pressure and cholesterol, and he wanted to make a change before things got worse. With the help of his Legion coach, he found a clear path forward. He learned how to eat right without starving and finally lost fat. Here are his results: Allan’s Journey Allan signed up for coaching because he was tired of guessing. He had read the Bigger Leaner Stronger , but struggled to apply it consistently—especially when it came to managing his diet. His biggest challenge was portion control, particularly when it came to treats, so he ...