The Protein Corner

“Don’t plan or track your diet or training—just listen to your body,” said someone who’s full of shit. New moms get advice like this all the time, but it’s too vague to be useful. Follow it, and you’ll likely eat too much or too little, or train too hard or not enough. Either way, you won’t get the results you want. That is, you won’t feel stronger, happier, or like you’re gradually getting back to how you were before pregnancy. What you really need is a clear, flexible postpartum workout plan and diet regimen that shows you exactly how to eat and train to rebuild strength safely and steadily. And that’s exactly what you’ll learn in this article.  Key Takeaways Wait until you’ve been medically cleared and feel ready before starting a postpartum workout plan (usually 6–10 weeks). Lifting weights postpartum boosts strength, muscle function, mood, self-confidence, and weight loss. Effective postpartum exercise plans prioritize full-body workouts built around low-impact, c...

No clothing or accessories look as sharp as a lean, muscular physique. And nothing embodies that better than a V-tapered torso with wide shoulders and a broad back tapering to a trim waist. It’s been admired for centuries, from Grecian statues to modern bodybuilding stages, as a symbol of athleticism, strength, and physical attractiveness. And that’s why the pursuit of a V-shaped body remains a popular goal. However, many of those keen on getting a V-taper make mistakes that prevent them from achieving the look they want. For instance, they focus on developing the wrong muscles, do ineffective exercises, and follow unproductive workout routines. They typically also miss a crucial piece of the puzzle: diet.  In this article, you’ll learn what it really takes to get a V-taper body . We’ll explore what a V-taper physique is, why it’s important, how to get a V-taper through diet and exercise, and more.  Want to know exactly how you should train to reach your fi...

No matter how strong you are now, one day, you too will need to lift lighter weights to keep your joints happy. That said, by choosing the right exercises, you can push that day back and continue training harder for longer. Face pulls are a prime example of this. They strengthen the muscles that stabilize your shoulders, balance out all your pressing, and help you stay pain-free so you can keep lifting for years to come. Not everyone gets on with the cable version, though. That’s why it pays to have a few effective alternatives to fall back on. In my experience coaching thousands of people, the best cable face pull alternatives are: Dumbbell face pull Barbell rear delt row Dumbbell rear delt row Machine reverse fly Dumbbell rear lateral raise Banded face pull Band pull apart In this article, you’ll learn why these work so well, how to perform them with proper form, and how to organize them into effective workouts. Want to know exactly how you should train to reach your ...