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How John Lost 19 Pounds & Dropped 10% Body Fat in 6 Months

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In 6 months of Legion’s body transformation coaching , John lost 19 pounds, 10% body fat, and gained significant muscle and strength. Before joining the program, John felt frustrated. He’d trained on and off for years, but his body didn’t look like it. At 46 years old, he thought he knew what he was doing, but his hard work wasn’t showing in the mirror. He wanted to see his abs again, but a busy travel schedule and a history of injuries made it hard to make real progress. With the help of his Legion coach, Adam, John finally got the clear answers he needed. He learned how to eat right on the road, safely train around his injuries, and finally see the lean body he had worked so hard for. Here are his results: John’s Journey John’s biggest challenge wasn’t a lack of effort in the gym. As his coach pointed out, John knew his way around weights. What he really needed was a clear plan on how to create a proper calorie deficit while traveling for work, and how to train without ge...
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FFMI Calculator: Calculate Your Fat-Free Mass Index

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Fat-free mass index (FFMI) estimates how much lean mass you carry relative to your height. It helps you understand how muscular you are relative to other people and assess whether a physique is likely attainable without steroids. To calculate your FFMI, enter your height, weight, and body-fat percentage into the Legion FFMI Calculator below. What Is FFMI? FFMI measures how much lean mass you carry relative to your height. Lean mass means everything in your body except fat, including muscle, bone, organs, and water. Because muscle makes up a large share of lean mass, FFMI works as a useful proxy for muscularity, even though it doesn’t measure muscle mass directly. Find the Perfect Supplements for You in Just 60 Seconds You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ones are best for you. Take the Quiz How to Calculate FFMI To calculate your FFMI, you first estimate your fat-free mass...
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What Happens When You Stop Taking Ozempic?

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...
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How Lisa Lost 21 Pounds & Dropped 10% Body Fat in 9 Months

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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...
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Muscle Gain Calculator: Calculate Your Maximum Muscle Potential

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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...
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The Best Ab Workout for Women to Build Strong, Defined Abs

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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...
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