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If You’re Not Sore After Training, Are You Still Building Muscle?

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If your trainer keeps making you so sore that you can barely walk, get a new trainer. Why? Because being sore after training isn’t nearly as important as many people think. A lot of gymgoers believe soreness is proof a workout “worked”—that if you’re not stiff and achy the next day, you didn’t train hard enough or won’t build muscle. That idea sounds reasonable, but it’s wrong. Soreness is a side effect of certain types of stress, not a requirement for muscle growth. You can build plenty of muscle without feeling sore, and you can feel extremely sore without building much muscle at all. What actually matters is whether your training is hard enough to stimulate growth, manageable enough to recover from, and consistent enough to progress over time. In this article, we’ll explain what soreness really means, when it matters, when it doesn’t, and how to tell whether you’re building muscle—even if you feel fine the next day. Key Takeaways Not being sore doesn’t mean your workout w...
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How Bill Lost 13 Pounds & Dropped 6% Body Fat in 3 Months

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In 3 months of Legion’s body transformation coaching , Bill lost 13 pounds, 6% body fat, and gained significant muscle and strength. Bill wanted to lose fat and eventually build muscle. But living at home meant his mom prepared his meals for him, and frequent family meals at restaurants made sticking to a structured plan difficult.  He needed structure and accountability to stay consistent—and that’s exactly what his Legion coach provided. Here are his results: Bill’s main goal was to get into better shape before moving to Europe later in the year. However, during his consultation, he admitted he didn’t know much about nutrition or how to structure a plan that would actually work. He was looking for a “tough coach” who wouldn’t let him get lazy. Instead of giving orders, his coach explained the reasoning behind every adjustment. That clarity helped Bill buy in and trust the plan. Accountability was the missing link. With a coach there to answer questions and offer “insigh...
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What Is Ozempic Butt? Causes, Prevention, and How to Fix It

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Walking is the most underprescribed medicine for improving your metabolism, mood, and mind. If it were a pill, it’d outsell Ozempic. Until that day comes, however, Ozempic will continue to be one of the most popular—and effective—tools for rapid weight loss. But rapid weight loss comes with trade-offs. And one of the most talked-about lately is something the internet has dubbed “Ozempic butt.” If you’ve heard the term, you’ve probably seen it framed as a cosmetic issue—a strange side effect of the drug that makes your butt look flatter or saggy. What’s rarely explained is why it happens, what’s actually changing in your body, and what you can realistically do about it. This article breaks all of that down—what Ozempic butt is, why it happens, and how to prevent or fix it without resorting to cosmetic quick fixes that miss the real problem. Key Takeaways “Ozempic butt” refers to a butt that looks flatter and saggy or crepey after rapid weight loss. It’s not a direct side effec...
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Can You Mix Creatine with Pre-Workout for Greater Gains?

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If you’re serious about gaining muscle and strength, you probably take creatine and pre-workout . You may have also heard conflicting opinions about whether mixing them is a good idea. Some say combining creatine and pre-workout is a simple, effective way to stack two of the best performance-enhancing supplements. Others disagree, claiming certain ingredients in pre-workout can blunt creatine’s benefits—so taking them separately is the smarter move. Who’s right? Can you mix creatine with pre-workout , or is it counterproductive? Get evidence-based answers in this article. Key Takeaways You can mix creatine and pre-workout, but large doses of caffeine may slightly reduce creatine’s benefits. To safely mix pre-workout with caffeine, limit your intake to 350 mg of caffeine and 5 grams of creatine. Research shows pre-workouts with creatine and caffeine can boost performance, but results vary by dose. To maximize benefits, take pre-workout 30–60 minutes before training and...
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How Ozempic Exposed the Big Body Positivity Lie

It’s time to stop pretending that “acceptance” was the philosophical bedrock of the Health at Every Size/body positivity movement. The success of GLP-1 drugs has produced irrefutable evidence that when an “easy enough” exit exists, people take it. Economists refer to this as “revealed preference.” Ignore what people say in surveys or on Instagram Stories. Watch what they do when the cost of an action collapses. If body positivity was a deeply held belief—if fatness was truly a neutral or positive state—a new drug wouldn’t drastically change behavior. People would just stay fat and proud. But they aren’t. Given a real choice, millions are choosing thinness. It turns out that “making peace” with our body is just what we do when we think we’re stuck with it. That includes many celebrities, influencers, and “curvy and proud” brand ambassadors who made entire careers out of telling you that wanting to be thinner was internalized oppression. Suddenly, they’ve gotten very quiet, ver...
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Does Pre-Workout Break a Fast?

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If you’ve ever taken pre-workout while fasting, you’ve probably had this thought: “Did I just ruin my fast?” Here’s the simplest practical answer: Most pre-workouts don’t break a fast because the core performance-enhancing ingredients (like caffeine, beta-alanine, and citrulline) provide essentially no calories. Some formulas include calorie-containing add-ins—most commonly sugars or amino acids like BCAAs—and therefore will break a fast. Even when a pre-workout breaks a fast, it usually doesn’t change your results unless it meaningfully increases your calorie intake or makes the fasting routine harder to stick to. This article will help you understand whether your pre-workout technically breaks a fast, and decide whether that matters based on why you’re fasting. Key Takeaways A pre-workout “breaks a fast” if it contains meaningful calories (often from sugars or amino acids like BCAAs). Most pre-workouts contain very few or zero calories because the main performance ingr...
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