The Protein Corner

The post How Marsha Used Thinner Leaner Stronger to Lose 10 Pounds in Just 7 Months appeared first on Legion Athletics . https://ift.tt/eA8V8J July 25, 2021 at 09:00AM Legion Athletics

I’ve recorded hundreds of episodes of Muscle for Life on a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio. Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least). And as cool as that is, it poses a problem for you, my dear listener: Ain’t nobody got time for that. Well okay, some people do make the time to listen to most or even all of my podcasts, but my wizbang analytics tell me that while many listeners tune in on a regular basis, they don’t catch every installment of Muscle for Life and thus miss out on insights that could help them get a little bette...

If someone feels “vulnerable” and doesn’t post about it on (delete your) Instagram, will the Universe recognize their bravery and reward it with quantum abundance and gratitude? Ehh . . . I fear that an answer to that one may require a blood sacrifice to the ancient writhing things and gently humming stones. But let’s chew a little on this glob of gristle anyway and see where it takes us. These days, it’s trendy to muse about embracing “vulnerability” like it’s a cosmic cheat code—one weird trick for awakening your essence and owning your superpower. Really? That’s it? Openly wallowing in anxieties, insecurities, and failures is the gateway to the good life? Glory be!  Look, vulnerability is indeed vital to virtuous and productive living, but it doesn’t involve whinging about weakness or making excuses for missteps. Announcing that we’re not perfect may feel uncomfortable, but so does exposing ourselves in front of JCPenney. Point being: while all growth involves some degre...

  In this episode, I interview Sara, who read Thinner Leaner Stronger and used what she learned to go from obese (with a BMI of 32) to ripped at 18% body fat, while getting significantly stronger in the process. Before finding TLS, Sara was 190 pounds and a size 16 after having 4 kids, and was at her heaviest. She wanted to get in shape, but didn’t know the best way to go about it.  She started to learn about calories and tracking her food intake through Noom, and the weight started to come off. Once a friend introduced her to TLS, though, she deepened her understanding of nutrition and most importantly, started to learn how to train. She stopped doing heaps of cardio, learned about progressive overload, and actually started to gain muscle and improve her body composition. Now she’s 135 pounds at 18% body fat, and significantly stronger than before with visible abs for the first time in her life. In this interview, Sara and I chat about her story, and the obstacles she ...

How many times have you heard that if you want to lose fat, you should do cardio in the “ fat-burning heart rate zone ” to maximize your results? This idea has been afloat since, well, basically forever, but it really took hold after the jogging boom of the 1970s. And although other workout trends have gained ground recently (witness high-intensity interval training), many people are still convinced that fat-burning zone workouts are the ticket. Here’s the deal, though: the fat-burning zone is largely a myth, at least the way most people conceive it.  In other words, doing all of your cardio workouts at a low to moderate intensity isn’t necessarily any better than training at a higher intensity for fat loss.  In this article, you’ll learn what the fat-burning zone is, why it’s overrated, and what’s really the best kind of cardio for fat loss.  Table of Contents What Is the Fat-Burning Zone? Why You Should Forget About the Fat-Burning Zone The Best Kind of Cardio ...

  This podcast is all about alpha-GPC, which is one of my favorite supplements. That’s why you can kind it in my pre-workout Pulse and my nootropic Ascend . Alpha-GPC has promise as both a performance enhancer and a cognitive booster and preserver. It’s also well-tolerated with very few side effects, which is not something that can be said about a lot of other nootropic supplements. So, should you try alpha-GPC? Will it help you push a little bit harder in the gym without the side effects associated with stimulants? Find out in this podcast. Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps! Timestamps: 5:27 – What is Alpha-GPC? 8:36 – What are the power and strength benefits with supplementing with Aplha-GPC? 11:57 – What are the cognitive benefits with supplementing with Alpha-GPC?  14:23 – What are the growth hormone benefits with supplementing with Aplha-GPC? Mentioned on the Show: Shop Legio...

Broadly speaking, there are two kinds of barbell squat: the high-bar and the low-bar squat.   These names have nothing to do with the equipment you’re using—both involve a standard barbell—but instead refer to where you hold the barbell on your back while squatting.  To wit, the high-bar squat has the bar 2 to 3 inches higher on your shoulders than the low-bar squat.  Although this is a subtle change, it’s enough to modify the mechanics of the exercise so that they feel like very different exercises. This, in turn, has led many people to wonder which kind of squatting is better for gaining muscle and strength. The long story short is that both styles of squatting have pros and cons for different people and goals, but neither is necessarily “better” or “worse” for everyone.  In this article, you’ll learn what the high-bar and low-bar squats are, how to do them with proper form, and when you should use one versus the other.  Table of Contents The High...