The Protein Corner

Sugar-sweetened foods and drinks tend to contain a lot of calories, whereas artificially sweetened ones tend to contain few or zero calories. Therefore, artificially sweetened fare should help you lose weight , right? Research on this matter cuts both ways.  Some studies have shown that artificially sweetened foods and drinks can enhance weight loss, and others have found that folks who consume more of these foods and drinks are more likely to be obese than those who don’t. And so, to help unravel this mystery, researchers at Marista University of Mérida conducted a meta-analysis of 20 studies that involved a total of 2,914 participants. They found that, on average, people who consumed artificially-sweetened foods and drinks lost more weight and saw a greater decrease in body mass index than people who didn’t. Moreover, the reason for the additional weight loss is instructive. In and of themselves, artificial sweeteners have basically no impact on body weight—they aren...

The Legion Weight Loss Calculator is the only weight loss calorie calculator that tells you how long you should stay in a calorie deficit to lose weight without risking muscle mass loss. It uses your body weight, height, sex, age, physical activity level , and body fat percentage to give you a daily calorie target that helps you reach your weight loss goals and promote sustainable weight loss . It also gives you information about your total daily energy expenditure (TDEE), basal metabolic rate (BMR), lean body mass (LBM), and fat mass (FM). Unit Imperial Metric Gender Male Female Weight Height 3'0" 3'1" 3'2" 3'3" 3'4" 3'5" 3'6" 3'7" 3'8" 3'9" 3'10" 3'11" 4'0" 4'1" 4'2" 4'3" 4'4" 4'5" 4'6" 4'7" 4'8" 4'9" 4'10...

The Legion BMR Calculator accurately estimates your basal metabolic rate (BMR)—the amount of energy your body requires to maintain essential bodily functions while at rest in a temperate environment, having not eaten for several hours.  You can use the results from our BMR calculator to lose weight , gain muscle mass , or maintain your physique.  Unit Imperial Metric Gender Male Female Weight Height 3'0" 3'1" 3'2" 3'3" 3'4" 3'5" 3'6" 3'7" 3'8" 3'9" 3'10" 3'11" 4'0" 4'1" 4'2" 4'3" 4'4" 4'5" 4'6" 4'7" 4'8" 4'9" 4'10" 4'11" 5'0" 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6'0" ...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube If you want to grow your glutes, and you’ve looked around online for tips, you’ve almost certainly come across hip thrusts. But are they better than squats for getting a bigger butt? Should you do squats or hip thrusts?  Well, after years of speculation among booty-building enthusiasts, we now have a scientific study that directly compared hip thrusts and squats in terms of hypertrophy. And I thought, who better to discuss this study than “The Glute Guy” himself, Dr. Bret Contreras. Not only is Bret a glute training expert, but as the cherry on top (or should I say peach?), he was actually one of the head honchos involved in conducting the study. In case you’re not familiar with Bret, he’s a PhD in Sports Science, renowned researcher, educator, bestselling author, and a personal trainer for over two decades, whose title “The Glute Guy” reflects his unmatched expertise in lower body training, making him the f...

Use the Legion TDEE Calculator to calculate your total daily energy expenditure (TDEE) —an estimate of how many calories you burn each day based on your body weight , height, age, and activity level . Unit Imperial Metric Gender Male Female Weight Height 3'0" 3'1" 3'2" 3'3" 3'4" 3'5" 3'6" 3'7" 3'8" 3'9" 3'10" 3'11" 4'0" 4'1" 4'2" 4'3" 4'4" 4'5" 4'6" 4'7" 4'8" 4'9" 4'10" 4'11" 5'0" 5'1" 5'2" 5'3" 5'4" 5'5" 5'6" 5'7" 5'8" 5'9" 5'10" 5'11" 6'0" 6'1" 6'2" 6'3" 6'4" 6'5" 6'6" 6'7" 6'8" 6'9" 6'10"...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Raising successful individuals is a challenge that every parent grapples with. How do we instill independence, resilience, and success in our children? Esther Wojcicki’s How to Raise Successful People offers a set of principles that have not only been proven by her experiences as a seasoned educator but also as the mother of three exceptionally successful women.  In this podcast, I’m sharing my top 10 insights from the book. “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On ...

The ketogenic, or “keto,” diet gets a lot of attention in the health and fitness space. Primarily because some believe it’s the answer to rapid weight loss and improved health.  However, many people have questions about this high-fat, low-carb diet.  In this article, you’ll learn science-based answers to the top 10 questions I get about the keto diet. (Or if you’d prefer to skip all of the scientific mumbo jumbo and just want to know if you should follow the keto diet to reach your health and fitness goals, take the Legion Diet Quiz ! In less than a minute, you’ll know exactly what diet is right for you. Click here to check it out .)   Table of Contents 1. What can I drink on a keto diet? 2. Why am I not losing weight on the keto diet? 3. What is the keto flu? 4. What is “lazy keto?” 5. What is “dirty keto?” 6. Do keto gummies work? 7. Is popcorn keto-friendly? 8. How many carbs on keto is normal? 9. Is the keto diet good for diabetics? 10. What should ...