Eat a high-protein, low-carbohydrate diet to lose fat without feeling hungry or suffering food cravings. High-protein, low-carb diets are beneficial for body composition any time you want to lose fat, and they are relevant as the holidays near because they can help you avoid holiday food cravings or eating things that you really don’t want to eat. ...
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Gain size and strength with training that targets the type II muscle fibers. Research shows that the best methods for growing these largest and fastest muscle fibers include training with maximal load contractions, lifting to failure, and heavy eccentrics. ...
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Focus on the eccentric phase of every lift to gain strength and size fast. Research shows that training eccentrically will preferentially grow the powerful type II muscle fibers and produce favorable neural...
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Get enough sleep and establish a regular sleep schedule for better body composition and hormone regulation. Research shows that in men, sleep duration and chronotype—the natural tendency to have more energy...
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Strengthen bones and prevent fractures by lifting heavy weights and playing sports. Studies of former athletes show that they have greater bone mineral density and less risk of fracture as they age. This trend is true for both men and women. ...
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Lose more fat and gain more muscle with the optimal post-workout nutrition information. A report on the latest research for fat loss and hypertrophy from training that was presented at the 8th International...
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Take L-carnitine to improve athletic performance, burn fat, and build muscle. A new review suggests that in addition to helping the body use fat for energy, carnitine supplementation improves recovery and minimizes muscle damage. ...
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Prepare for a strength or sprint workout by doing a warm-up that will prime the
muscles and nervous system for peak performance. Don’t make the mistake of doing too much so that you tire yourself out,...
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Get numerous benefits from drinking coffee, including less risk of diabetes and a better body composition. A fascinating new study explores how coffee can prevent diabetes and shows that drinking it can...
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Live longer by strength training: The benefits of lifting weights include everything from bone health to brain function, body composition, mobility, and longevity.
The same cannot be said for endurance...
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