Posts

The 8 Best Lower Ab Workouts & Exercises (Bodyweight + Weighted)

Image
Lower ab training requires two things: Doing the right exercises. Using the right technique. Research shows that ab exercises that involve lifting your legs toward your chest (rather than pulling your chest toward your waist) emphasize the lower portion of your abs more than the upper. The reason for this is basically what you’d expect: the part of your abs closest to whatever you’re lifting has to work the hardest. That means exercises like captain’s chair leg raises, reverse crunches, and scissor kicks emphasize the lower abdominal muscles a bit more than other ab exercises. That said, the problem with most of these exercises is that they’re body weight exercises that make it difficult to add weight to over time. Other exercises that are easier to load, like the weighted sit up and cable crunch, still train the lower abs. And because these allow you to train with heavier loads, they’re arguably better all-around exercises for building a six-pack. T...
Post a Comment
Read more

Magnesium Glycinate vs. Citrate: Which Should You Take?

For years, magnesium citrate has been the standard form used in most magnesium supplements. It’s cheap to produce, absorbed relatively well, and most consumers aren’t even aware there are other options, so most supplement brands don’t bother using anything else.  And for the most part, this is logical—most kinds of magnesium like magnesium oxide, magnesium chloride, and magnesium malate haven’t consistently proven to be any better than plain ol’ magnesium citrate.  That said, one challenger has emerged that’s arguably superior: magnesium glycinate .  If you want the long-story short: magnesium glycinate is generally better absorbed and easier on the gut than magnesium citrate, which makes it a better choice for most people.  Magnesium citrate isn’t “bad,” and many people can take it without issue, but many also find that it causes gastrointestinal upset. And if that’s you, glycinate is a better choice.  Key Takeaways Magnesium glycinate generally causes fewer gastrointestinal pr...
Post a Comment
Read more

How Max Lost 60 Pounds & Dropped 30% Body Fat in 10 Months

Image
In 10 months of Legion’s body transformation coaching , Max lost 60 pounds, 30% body fat, and gained significant muscle and strength. In the years before joining the program, Max struggled to stick to a diet. He would start strong but fall back into old habits after a few weeks. He wanted to get healthy and set a good example for his kids, but he needed help breaking the cycle. With his Legion coach, Max found a simple plan that worked. He finally stopped the weight gain and took his health back into his own hands. Here are his results: Max’s Journey Max’s main goals were to get healthy, be a great role model for his kids, and lose weight. His biggest struggle was being consistent. Like many people, his dinners were also hard to track. His wife cooked the meals, and he wanted to eat with his family without complaining or making things difficult. His coach helped him plan his day to make sure Max saved enough calories for the end of the day so he could s...
Post a Comment
Read more

How Kevin Lost 10 Pounds & Dropped 9% Body Fat in 16 Weeks

Image
In 16 weeks of Legion’s body transformation coaching , Kevin lost 10 pounds, 9% body fat, and gained significant muscle and strength. Before joining the program, Kevin struggled with consistency. He would do great for a while, but when his crazy, unpredictable work hours piled up, he would fall off the wagon completely. He wanted to get in shape, but his lack of sleep and busy schedule made it hard to stick to a plan. With the help of his Legion coach, Kevin found a way to stop the “on and off” cycle and finally stay on track no matter what. Here are his results: Kevin’s Journey Kevin was looking for an expert who could help him fit a fitness plan into his demanding life. His biggest struggle was consistency. He had a habit of being perfectly dialed in for short bursts, but when work got busy, he would completely stop. Because his work hours were so unpredictable, his sleep often took a hit, and he didn’t have much time to cook. His coa...
Post a Comment
Read more

Why “Lab-Tested” Is One of the Supplement Industry’s Biggest Scams

Image
If you’ve shopped for supplements in recent years, you’ve probably seen phrases like these on bottles, banners, and product pages all over the internet: “lab tested,” “third-party tested,” and “third-party certified.” Why are these so commonplace? The supplement industry has a long history of shenanigans—underdosing, mislabeling ingredients, using low-quality forms of ingredients, and so on. Consumers have rightfully become incredulous about supplement claims, and so many brands responded by paying independent labs to test their products. This allows the brand to claim their products are “third-party tested” and even include the lab’s logo on their packaging. Generally, these results are published in what’s referred to as a Certificate of Analysis (COA)—a document from the lab confirming the product is free of contaminants and contains what the label claims at the doses listed. For many brands, this is one of their strongest selling points. “We aren’t like the other guys—all of ou...
Post a Comment
Read more