How accurate are body fat scales? The short answer is that they’re not accurate at all. In fact, you can’t rely on any of the body fat tests out there to track fat loss and muscle growth over time. Using the results to guide your training and diet decisions may well send you off in […]
Should You Lose Fat or Build Muscle First?
You want an extra 5 to 10 pounds of new muscle. But you’re also overweight and need to lose fat. Is it better to focus on losing fat or building muscle first? If you’re an overweight beginner, losing fat and building muscle aren’t mutually exclusive. With the right type of diet and training program, you […]
Body by Science: Random Thoughts about HIT and Muscle Growth
Body by Science. Does it work? That’s the question posed by one Muscle Evo reader this week. “I’m currently following the Body by Science program,” he wrote. “It’s a HIT program that involves training each muscle group once a week, doing five exercises in total. The reps are very slow, and you only do one […]
Straight Talk about Protein and Kidney Damage
The idea that a high-protein diet puts “stress” on the kidneys they’re unable to handle is something that people have been arguing about for years. It dates back to the early 1980′s when Dr. Barry Brenner proposed a link between high protein diets and the progression of renal disease (renal refers to the kidneys). In […]
Can I Do HIIT Every Day?
“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? 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: How Long To Build Muscle? How long does it take for muscles to […]
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 […]