The Protein Corner

At the start of the year, many people pledge to stop eating junk food, lose weight, or quit unhealthy habits. But by February, most health and fitness resolutions have fizzled out. So, how do you make them stick? Researchers at Stockholm University explored this in a study involving 1,066 participants. They split the people into three groups and provided varying levels of support for achieving their resolutions. One group got general advice about resolutions, another received extra tips and monthly check-ins, and a third also learned about SMART goals, motivation, dealing with setbacks, and focusing on “approach” goals (e.g., eat more vegetables) instead of “avoidance” goals (e.g., stop eating sugar). The results were hit and miss, so it’s tough to draw firm conclusions from much of the data. However, one key takeaway stood out: approach goals work better than avoidance goals. People with approach goals, like “eat more whole foods,” were significantly more likely to succeed (~5...

Most people gain weight during the holidays, and alcohol often plays a bigger role in this than you might think. Alcohol itself isn’t fattening , but one of the ways it indirectly encourages fat gain is by lowering your inhibitions and impairing your decision-making, which can lead you to overeat. Research published in the Journal of Medicinal Foods suggests a simple way to sidestep this problem: eat a high-protein, high-fiber snack before drinking. We’ve long known that eating before boozing slows alcohol absorption, with large meals being more effective than small ones. But this study uncovers a surprising twist: some snacks are more effective at reducing alcohol absorption than others. In the study, 21 people drank a vodka-tonic cocktail after consuming one of the following: Nothing A protein bar (20 grams of protein, 5 grams of fiber, 210 calories) A savory snack (~3 grams of protein, ~1 gram of fiber, 210 calories) A mixed meal (22 grams of protein, 1.5 gram...

In 6 months of Legion body transformation coaching , Carlos lost 36 pounds, 12% body fat, and gained significant muscle and strength. As a dad with two young kids, Carlos wanted to lose fat, build muscle, and stay active with his family. But lower back pain and mobility issues made working out difficult, and late-night snacking often derailed his weight-loss goals.  He joined the coaching program to find a sustainable fitness routine that fit his lifestyle. Here are his results: Carlos’s Journey Carlos had previously tried the Bigger Leaner Stronger program, but found it didn’t fit his busy schedule. He wanted a coach who could design a plan just for him—someone approachable, direct, and able to hold him accountable. Fat loss was Carlos’s main goal, but he also wanted to understand the science behind maintaining his results and building muscle so he could eventually manage on his own. His coach created a custom workout plan for his home gym and a meal plan with simp...

With all the social gatherings at this time of year, most people drink a little more alcohol than usual. And if you’re a regular gymgoer, you might wonder if this holiday boozing will sabotage your progress, especially if you find yourself tippling after training. Results from a 2019 review published in the Journal of Functional Morphology and Kinesiology suggest you probably don’t need to stress too much. The researchers analyzed 12 studies and found that moderate drinking—around 3 drinks for a 180-pound man—doesn’t impair how fast you recoup strength, power, or endurance, nor does it impact soreness or muscle growth after training.  Things change when you drink more heavily, however.  Heavy drinking—around 6 or more drinks for a 180-pound man—increases cortisol levels, lowers testosterone and blood amino acid levels, and reduces muscle protein synthesis rates . These changes could stall muscle growth and recovery, especially after a particularly demanding wor...

You’ve probably heard the evidence-based fitness crowd dismiss the bro split as inefficient, unscientific, and a waste of time. Yet, bro split workout plan s remain extremely popular among gymgoers, especially those new to training.  But if training different muscle groups on different days is supposedly a fool’s errand, why do so many people swear by it? Because the bro split is simple, enjoyable, and—when done correctly—highly effective for building muscle and strength. The key, of course, is getting the programming right. Get it wrong, and you’ll likely spend months spinning your wheels with little to show for your effort. In this article, you’ll learn everything you need to know to make a bro split work for you. You’ll also discover how to maximize the bro split’s effectiveness and how it stacks up against other popular routines like push pull legs, full-body, and the upper lower split.  Key Takeaways A bro split workout plan trains different muscle groups on ...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube I hope this podcast finds you in the end-of-year holiday haze, wholly unbothered, moisturized, happy, in your lane, focused, and flourishing. In this podcast, I’m saying what some people (Marxoids) believe you shouldn’t say anymore . . . MERRY CHRISTMAS . . . or if you’re of the heathen persuasion, Happy Holidays/Whatever-You-Celebrate! I’m also sharing a glimpse of all the exciting things Legion is bringing in 2025—new products, upgraded favorites, and even more ways my holly jolly band of pirates and bums at Legion can help you make next year your best yet. Timestamps: (00:00) A holiday message Mentioned on the Show: Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! The post Ep. #1181: MERRY BERRY CRIMBO appeared first on Legion Athletics . https://ift.tt/1AjmbS2 December 25, 2024 at 07:19PM Legion Athletics

Weightlifters and coaches often hail front squats as one of the best lower-body exercises for building strength and muscle.  And they are—if you can do them. But for many lifters, they’re more trouble than they’re worth. Struggling to rack the bar, tipping forward mid-rep, or disliking the feeling of having a bar pressed against your throat can turn a great exercise into a frustrating chore. The good news is you don’t have to force yourself to do them.  There are plenty of front squat alternative s that train your lower body just as effectively—while being more comfortable and enjoyable for most. In this article, you’ll discover the best front squat substitute s to keep your training productive, effective, and pain-free. Key Takeaways For a front squat alternative to be effective, it must train your entire lower body while being safe, easy to learn, and joint-friendly. If you like to train with a barbell, the safety bar squat is the best front squat substitute . ...

A simple diet hack, if it pleases your grace:  Go unfollow anyone who says you should do a “cleanse” or “detox” of any kind whatsoever. Because here’s what you think happens on a cleanse: Fat loss Detoxification And here’s what actually happens: Fat loss Muscle loss No detoxification Mind-flaying hunger and cravings Explosive mud butt Spending an hour every day cleaning the 47 different parts of your $500 juicer Here’s another quick diet fix:  Go unfollow anyone who says you should take a DNA or microbiome test to improve your diet.  Let me save you the $100: eat vegetables instead of cinnamon rolls and drink water instead of Oreo shakes. And another: Go unfollow anyone who says that skipping breakfast is the secret to getting ripped and living forever. Oh and intermittent fasting won’t boost your metabolism, either. In fact, in the short-term, fasting does the exact opposite—it reduces energy expenditure. Also bat away anyone who says nuts are ...

In 6 months of Legion body transformation coaching , Allison lost 29 pounds, 16% body fat, and gained muscle and strength. As a stay-at-home parent, Allison struggled to find time to exercise . She signed up for Legion coaching to help her lose fat, build muscle, and create a routine that worked with her busy life. Here are her results: Allison’s Journey  Allison’s husband joined the coaching program and encouraged her to do it with him. Knowing she often lost interest in workouts, she wanted a coach who could keep her motivated and adapt her plan to ensure she made steady progress. Allison committed fully to her plan, and her dedication paid off. She added 40 pounds to her squat , nearly 30 pounds to her bench press , and 65 pounds to her deadlift —all while steadily losing weight: Allison’s Results During her 6 months of Legion body transformation coaching , Allison . . . Lost 29 pounds of body fat Slimmed her waist from 39 inches to 30 inches Reduced her b...