“I lift weights for two hours and do 30 minutes of HIIT every day,” wrote one Muscle Evo reader. “Are there any negative issues that might result? Will I lose muscle gains by doing this?” There are indeed a few negative issues with your current training routine. Firstly, lifting weights for two hours every day […]
On Whey Protein, Insulin Spikes and Losing Fat
Some argue against the use of whey protein when you’re trying to lose fat, mainly on the basis that it raises insulin levels. “Whey is a fast protein that spikes insulin,” they say. “Every time you chug down a whey protein shake, there’s a big insulin response, and fat burning is stopped dead in its tracks. […]
Are Sit-Ups Bad For Your Back?
Most abdominal exercises are recommended based on their ability to work your abdominal muscles. However, while some exercises may be good for your abs, they also have the potential to be bad for your back. You may know someone whose back “just went” while they were in the middle of a simple everyday task – […]
How Long to Build Noticeable Muscle? Growth Timeline
If you want a realistic timeline for muscle growth, one that shows you how much muscle you can expect to gain after weeks, months, and years of training, this page will tell you everything you need to know. Here’s what you’ll learn: Let’s jump right in… How long does it take to build muscle? That’s […]
What Is a Refeed Day? Do They Work?
Some say that many of the negative effects of dieting, like a decrease in your energy levels, a dip in your metabolic rate, and ravenous hunger, are caused by low leptin levels. That’s why refeed days — which is supposed to give your leptin levels a boost — are so important. Hormones will be restored, […]
Why Does Your Metabolic Rate Drop As You Age?
According to conventional wisdom, your resting metabolic rate tends to drop as you age because you lose a small amount of muscle each year. However, many people don’t realize that muscle mass is NOT the only thing that affects your resting metabolic rate. Studies show that your metabolic rate declines with age independently of muscle […]
How to Calculate Your Maximum Heart Rate
You’ve probably been told that the best way to calculate your maximum heart rate — the maximum number of times your heart can beat each minute — is to subtract your age from the number 220. Most cardiovascular exercise machines have special “fat burning” programs, which change the difficulty level of the exercise depending on […]
Lyle McDonald Interview: Protein and Muscle Growth
Lyle McDonald is a physiologist and author who has spent over a decade obsessively finding ways to apply cutting-edge scientific research to sports nutrition, fat loss and muscle growth. Q. There still seems to be a lot of debate about whether or not exercise increases the amount of protein you should eat. What do you […]
Does Garcinia Cambogia Work for Weight Loss? What the Science Says
Does Garcinia cambogia work for weight loss? The short and simple answer to this question is no. That’s not to say it has no physiological effect whatsoever. But if you’re expecting it to have a dramatic impact on the way you look, chances are you’re going to be disappointed with the results. What is Garcinia […]
How to Get Washboard Abs
Today, I want to talk about washboard abs. What are they? What exercises should you do to get them? And how long will it take? Here’s everything you need to know. What Are Washboard Abs? The term “washboard abs” comes from an old tool known as a washboard. This was a bumpy board used to […]