The Protein Corner

In 3 months of Legion’s body transformation coaching , Elena lost 16 pounds, dropped 10% body fat, and significantly increased her strength. Before joining the program, Elena was in a challenging phase of life: just four weeks postpartum, healing with a newborn at home.  While she had managed to lose some of the pregnancy weight on her own, she had hit a plateau . She knew she needed to change her approach to lose the remaining “ baby weight ,” but more importantly, she wanted to increase her activity and strength to build a body capable of keeping up with her growing family. With the help of her Legion coach, she stopped overcomplicating her nutrition and workouts. She learned how to prioritize her health even while sleep-deprived, achieving a physical transformation that had previously felt out of reach. Here are her results: Elena’s Journey Elena was looking for a solution that would take the mental load off her shoulders. As a stay-at-home mom with a 4-week-old infa...

Some bodybuilding programs promise results by adding more exercises, more sets, or more time in the gym. Doggcrapp training takes the opposite approach. Instead of increasing volume, it focuses on extremely hard sets, careful tracking of your lifts, and trying to beat your previous performance whenever you repeat an exercise.  This high-intensity system has developed a loyal following among gymgoers who enjoy pushing their limits. At the same time, its demanding workouts and “advanced” techniques—such as widowmaker sets and extreme stretching—make it one of the more intense bodybuilding programs. In this article, you’ll learn what Doggcrapp training is, how it works, and whether it’s a good fit for your goals. Key Takeaways Doggcrapp training is a high-intensity bodybuilding program created by Dante Trudel. The program uses relatively low training volume but fairly high frequency, typically alternating two types of workout across three training days per week. Doggcrapp t...

Lower back fat is one of the most frustrating types of body fat to deal with because once it appears, it can feel stubbornly resistant to diet and exercise. Unfortunately, much of the advice about how to lose it makes things worse. You’ll often see recommendations to do exercises that “target” the area—cat-cows, supermans, side planks, and other movements meant to burn fat from your lower back. But this approach doesn’t work. You can’t reduce fat from a specific part of your body by exercising that area, and these movements don’t build enough muscle or burn enough calories to meaningfully change your physique. The good news is that losing lower back fat is absolutely possible when you use the right approach. In this article, you’ll learn why lower back fat is often stubborn, the best exercises and diet for reducing it, and how long it typically takes to shrink “love handles.” By the end, you’ll know exactly how to get rid of lower back fat and keep it off. Key Takeaways You...