The Protein Corner

Raise a meat hook if you’ve heard this one:  “If you don’t use your muscles, you lose them.”  This is true, but it takes a lot more disuse to lose significant amounts of lean mass than most people realize. Specifically, most research shows that you don’t begin to lose lean body mass until after two-to-three weeks of no resistance training of any kind, and then how much muscle you lose thereafter depends on how physically active you are, how many calories you eat, and how much protein you eat. Bed rest, for instance, will result in far more muscle loss than even just engaging in everyday activities (not to speak of resistance training of any kind or amount), and restricting calories and protein intake will accelerate muscle loss as well. These findings explain the results of a study conducted by University of Tokyo scientists, which had two groups of people lift weights for a total of 24 weeks. One group trained continuously throughout the whole study, and the other grou...

In 3 months of Legion’s body transformation coaching , Cristina lost 15 pounds and gained significant muscle and strength. Cristina is a busy mom who cooks for her husband and two young children. She had read Thinner Leaner Stronger , but she needed help turning what she’d learned into a plan that fit her real life. She wanted to lose fat, get stronger , and stay consistent without making nutrition harder than it needed to be. With the help of her Legion coach, Cristina got the structure and accountability she needed. She learned how to manage her nutrition, train effectively, and build momentum with a plan she could actually follow. Here are her results: Cristina’s Journey Cristina signed up for coaching alongside her husband, Matt, but her goals and challenges were her own. Her biggest challenge was staying motivated while cutting calories to lose weight . Her coach gave her the accountability she needed, taught her how to hit her daily macros , and exp...

Table of Contents + Instructions Expert Tips Muscles Worked 3 Lower Chest Cable Fly Workouts for More Defined Pecs Is the High-to-Low Cable Fly Really Best for Training Your Lower Chest? Lower Chest Cable Fly vs. Dumbbell Fly: Which Should You Do? Want More Content Like This? Instructions Set both pulleys on a dual cable machine to the highest setting and attach a single handle to each. Grab a handle in each hand and stand between the two cable stacks, allowing the cables to pull your arms out to your sides. Take one or two steps forward and get into a staggered stance. Your arms should be extended with a slight bend in the elbow and your elbows should be slightly behind your torso. Lift your chest, pinch your shoulder blades together and down, and take a deep breath (this keeps your torso stable throughout each rep). Bring your hands together in a wide arc, keeping a slight bend in your elbows. Reverse the movement, letting your arms travel back and out until you fe...

Table of Contents + Instructions Expert Tips Dumbbell Lateral Raise Muscles Worked 3 Dumbbell Lateral Raise Workouts to Train Your Shoulders How to Do the 3 Best Lateral Raise Variations 5 Common Lateral Raise Mistakes and How to Fix Them Dumbbell vs. Cable vs. Machine Lateral Raises Want More Content Like This?   Instructions Stand holding a dumbbell in each hand with your arms at your sides and your palms facing your thighs. Lean forward about 10–15 degrees—for most people this will put your chest a few inches in front of your toes. Raise your arms out to the sides and slightly in front of your torso, with a slight bend in your elbows. Keep raising the dumbbells until your upper arms are roughly parallel to the floor. Lower the dumbbells until they’re about 3–6 inches from your sides, then begin the next rep (this keeps tension on your shoulders throughout each rep). Expert Tips Keep your torso as stable as possible. The more your upper body is moving duri...

In 6 months of Legion’s body transformation coaching , Mark lost 30 pounds, 20% body fat,     and built eating habits he could actually sustain. In the past, Mark struggled to stay on a diet. He had a hard time fighting off junk food cravings , and eating pizza would often throw him off his goals. He wanted to lose weight and get stronger , but he needed a plan that was easy to stick to so he wouldn’t have to keep starting over. With the help of his Legion coach, Mark found a better way. He learned how to manage his meals without feeling tired or hungry, and he was surprised to find that he finally stopped craving junk food. Here are his results: Mark’s Journey Mark’s main goal was to lose enough body fat to bring his weight back into the 170s. But sticking to his diet long enough to see results was always his biggest challenge. He also worried about gaining too much weight during a bulk and having to cut 30 pounds again in the future. He wanted to learn...