Category: Fitness & Health
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Should I lose fat first or build muscle?
When deciding whether to prioritize fat loss (cutting) or muscle gain (bulking), an individual’s current body fat percentage is the primary consideration. Research suggests that bulking is likely to be most effective when body fat levels are within an optimal range for facilitating muscular gains. This range is estimated to be 9-17% for men and…
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Losing Fat and Building Muscle at the Same Time.
Been counting calories for over 4 months in this photo as part of a body recomposition program. Things I’ve been focusing on: Getting enough protein for muscle growth: Eating 175 grams of protein every day (2.2g per kg) Creating a calorie Deficit: Creating a 300-500 calorie deficit every day. Less than 300 and fat loss…
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Using a WhatsApp Group to Get Fit
I went to Japan for the first time in my life. I put on a nice little roll of fat from the trip. The food, at every meal, was just incredible. I mean, even their 7-Elevens have great food. This is me on the far right during my trip in Japan. I have a proper…
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The lazy guide to losing weight and getting stronger
When Matt hit 25, he started putting on about 10 pounds a year. As he neared his 30th birthday, he was getting close to 200 pounds. At 5 foot 8 inches, he’d just crossed the line into “obese” territory. He felt like crap. He wasn’t sleeping great. His clothes didn’t fit too well. He was…
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Case study: David Stephens
Installing boilers is difficult work. David, a heating specialist who installs and looks after boilers around Exeter, in England, hurt his back. He fractured the base of his spine. His lower back was in debilitating pain, and he suffered extreme bouts of sciatica. As a rehabilitative specialist, my job has less to do with anatomy,…
