The Protein Corner

You probably know that if you want to lose fat, gain muscle, or maintain your weight, you need to control how many calories you eat. What most people don’t know is how many calories they should eat to reach those goals. You’ve probably also heard that men should eat 2,500 calories per day to maintain their weight and women should eat 2,000 calories per day.  The truth is, those numbers are only rough averages—they only work for some people, some of the time. A better approach is to estimate your calorie needs based on your body, lifestyle, and goals—and then adjust based on how your body responds. That’s exactly what this guide will show you how to do. You’ll learn how to calculate your daily calorie needs, how to adjust them for fat loss or muscle gain, and how to make your diet easier to follow. Want to know exactly what diet to follow to reach your fitness goals? Take our free 60-second quiz and find out now. Key Takeaways A calorie is a unit of energy used to measur...

In 3 months of Legion’s body transformation coaching , Tammy lost 13 pounds, 9% body fat, and gained muscle and strength. Tammy wanted to feel healthier and more confident in her body. She enjoyed working out, but wasn’t seeing the results she hoped for. Determined to make a change—and finally achieve her long-time goal of doing a pull-up —she decided to sign up for coaching. Here are her results: Tammy’s Journey At first, Tammy struggled with low energy and questioned whether her workouts were actually effective. She made efforts to improve her diet —cooking most meals at home, using a food scale, and avoiding junk food at the store—but consistency remained a challenge.  Like many people, she found it hard to resist what was already in the house, following an “if it’s there, I eat it” mindset. Her coach built a personalized five-day strength training routine and set calorie and macro targets to help her lose fat without feeling drained. When she struggled to stay ...

Want to get more from leg day without running yourself into the ground? This guide shows how to use the leg press to build size and strength without burning yourself out. Some fitness “gurus” say squats are all you need to build strong, muscular legs. They’re wrong. Squats are excellent, but they’re also highly fatiguing—especially on your lower back—which limits how often you can do them each week before your joints cry uncle. That’s why smart weightlifters pair squats with exercises like the leg press, which allow you to train many of the same muscles with heavy weights, but without beating up your body as much.  That said, the leg press isn’t foolproof. If you want to get the most out of it while remaining injury-free, you have to learn proper leg press form.  In this article, you’ll learn everything you need to know about the leg press exercise , including what the leg press is , its benefits, how to use the leg press machine , and more! Want to know exactly how ...

Wondering what helps sore muscles after a workout? Whether you’re hurting from your first squat session or sore from a new bench press PR, this guide breaks down what causes soreness and what actually helps you recover. What helps sore muscles after a workout isn’t cold plunges, compression clothing, or cryo chambers—it’s the boring stuff: staying active, eating protein, taking creatine, and getting enough sleep. Massage might help, too—at least when it comes to easing discomfort. In this article, you’ll learn why you’re so sore after working out, how to reduce it according to research, and how long it usually takes to get back to full strength.  Key Takeaways Muscle soreness mostly comes from tiny muscle tears and inflammation caused by unfamiliar or intense training—not lactic acid. You’re also more likely to get sore after exercises that stretch your muscles under load. Of all the recovery tools people use, massage is the most effective at easing soreness, but it doesn’t...