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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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How Allan Lost 32 Pounds & Dropped 15% Body Fat in 6 Months

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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 ...
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We Upgraded Our Fish Oil

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If you’re already a card-carrying Triton hardliner and don’t fancy a supplement sermon:  We upgraded our fish oil to VivoMega oil produced by the Norwegian industry leader GC Rieber.  Same dose, same price, even better oil.  I Want This Legion But if you want to know why we changed before splashing out, keep reading. Previously, we used a high-quality reesterified triglyceride fish oil that was molecularly distilled, Friend of the Sea certified, and third-party tested.  It was a legitimately good product, especially compared to most other options on the market. But last year, we found a raw material that’s measurably better across every metric we care about: freshness, purity, taste, and certifications. And because of our economies of scale, it was about the same price. So we made the switch. Hence, Triton 2.0 . “But how much fresher, purer, tastier, and more certified?” Well, on the freshness front: The standard measure of fish oil freshness is...
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The Best Body Fat Percentage Calculator for Men & Women

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The Legion Body Fat Percentage Calculator estimates the percentage of your body weight that is fat. Enter your preferred unit of measurement (imperial or metric), sex, weight, and age, then choose the body fat formula you’d like to use. Take a few simple tape or skinfold measurements, plug in the numbers, and you’ll get an estimate of your body fat percentage. Our calculator also helps you interpret your result—so you can see how you compare to healthy ranges and track changes over time. What Is a Healthy Body Fat Percentage? Once you’ve calculated your body fat, the next step is understanding what the number means. These ranges are based on guidelines from the American Council on Exercise (ACE). Table of Contents + What Is a Healthy Body Fat Percentage? How to Interpret Your Body Fat Percentage Which Body Fat Calculator Method Should You Use? How to Measure Body Fat for the Most Accurate Result FAQ #1: How is body fat percentage calculated? FAQ #2: What is a healt...
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The Best 3-Day Full-Body Dumbbell Workout Routine

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If you want to build muscle, get stronger, and improve your physique without a gym full of equipment, a full-body dumbbell workout is one of the simplest ways to do it. Dumbbells are versatile tools that let you train every major muscle group with heavy weights and progressively overload your muscles over time. That makes them ideal if you train at home, travel often, or just want a routine that’s effective without being complicated. With the right exercise selection and structure, you can train your entire body in a few short workouts each week and get results comparable to more complex programs. That’s exactly what the plan below is designed to do. Key Takeaways Dumbbells are enough to build real muscle and strength—as long as you train hard and use effective exercises, you don’t need a gym or machines. Three full-body workouts per week hits the sweet spot for most people, giving your muscles enough stimulation to grow while leaving time to recover. The best routines are bu...
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