The Protein Corner

In 6 months of Legion’s body transformation coaching , Peter lost 23 pounds, 15% body fat, and gained significant muscle and strength. At 67 years old, Peter was retired and had been exercising regularly for six years. But he felt stuck at a plateau. He did not know if it was even possible to build muscle and lose fat at his age. Nighttime eating and weekend junk food kept undoing his hard work. On top of that, he did not know which exercises to do or when to change his workout routine. With the help of his Legion coach, Adam, Peter learned how to fix his diet, lift weights safely at home, and build a healthy lifestyle that will last for the rest of his life. Here are his results:   Peter’s Journey Peter wanted to lose fat and build muscle, but he doubted whether he could make real progress in his late 60s. It wasn’t just about losing weight. He wanted to build a healthy lifestyle where he never had to diet again. He also wanted to get stronger...

Table of Contents + Instructions Expert Tips Mike's Take Overhead Press Alternatives 3 Overhead Press Workouts Overhead Press vs. Military Press vs. Shoulder Press Muscles Worked by the Barbell Overhead Press More Shoulder Exercises and Workouts Instructions Adjust the hooks in a power rack or squat rack so the bar is at the height of your midchest, slightly below your collarbones. Face the bar and grip it with your palms facing forward and thumbs wrapped around the bar, slightly wider than shoulder-width. Hold the bar low in your hands, closer to your wrists than your fingers, with your wrists bent just enough to let the bar settle into the base of your palms (not folded back at a 90-degree angle). Bend your knees slightly and position the bar on top of your shoulders and upper chest, then stand up to lift the bar off the rack and take one step back with each foot. Take a deep breath into your stomach, arch your upper back enough that the bar is directly over your...

Table of Contents + Instructions (Seated Leg Curl) Instructions (Lying Leg Curl) Instructions (Lying Leg Curl With Hip Extension) Expert Tips Mike's Take Leg Curl Alternatives 3 Leg Curl Workouts Seated vs. Lying Leg Curl: Which Is Better? Muscles Worked by the Leg Curl More Hamstring Exercises Instructions (Seated Leg Curl) Sit in the leg curl machine and adjust it so the heel pad sits across your Achilles tendons, the thigh pad rests snugly across your lower thighs, and your knees are a couple of inches off the front edge of the seat. Adjust the back pad so that it’s as far forward as possible while keeping the bottom of your thighs securely anchored to the pad (this increases the tension on your hamstrings). Grab the handles, press your back against the pad, and pull your heels down and back toward your butt as far as they will go, typically until the machine runs out of range of motion. Pause for a brief moment, and return to the starting position under c...

If you’re looking for high-protein snacks, I don’t think I need to explain to you the benefits of a high-protein diet . You probably know that it helps you gain muscle and strength and lose fat faster , fight off hunger and cravings while dieting, and retain more muscle as you lose weight . What you need is simple: some help with getting enough protein every day . Sure, you can stick with protein powders and bars , but that can get boring and expensive. That’s why you need high-protein snack recipes like these. They’re easy to make, cheap, delicious, and healthy, and as you’ll see, you can get pretty creative, too. For example, try the Triple Chocolate Protein Cake Bars for something fast, the Quick Homemade Cottage Cheese for a new twist on a classic, or the Jalapeño Cheddar Sweet Potato Puffs for a more savory treat. Enjoy! 1. Red Lentil Granola Serves 5 Granola is usually oat-based, but this version uses red lentils instead, giving it more protein and a crunchier textur...

Table of Contents + Instructions Expert Tips Mike's Take Cable Crunch Alternatives Kneeling vs. Standing Cable Crunch: Which Should You Do? 3 Cable Crunch Workouts Muscles Worked by the Cable Crunch More Ab Exercises Instructions Set the pulley of a cable machine to the highest position, attach a rope handle, and put a pad on the floor to protect your knees. Kneel facing the machine, grip the rope with both hands, and pull it down so your hands are roughly at the level of your ears and your elbows are bent. Crunch your torso down toward your thighs by contracting your abs and rounding your upper back, keeping your hips and arms fixed. Reverse the movement and return to the starting position, allowing your spine to arch slightly until you feel a stretch in your abs. Expert Tips Keep your hips and knees locked in the same position throughout each rep. The only part of your body that should be moving is your upper torso. The number one mistake people make when doi...