Articles
Fat Loss vs Muscle Loss: Which One Are You Losing?
Most people think weight loss is simple. They think that all you have to do is eat less, move more, and watch the number on the scale drop. And sure, that works. But the problem is the scale doesn’t tell you what you’re losing. The truth is you can lose weight and feel stronger, leaner, and more energized OR you can lose weight and end up weaker, slower, and stuck...
Dietary Intake of Creatine Linked to Fewer Irregular Periods? What New Research Shows.
A large U.S. study found differences in menstrual patterns based on creatine intake.
Here’s what the data shows.
The “Best” Muscle-Building Split Might Be Wrong
By: Bil Hasler Nutricost Resident Personal Trainer When you first get into lifting, figuring out the “right” training split feels confusing. The good news is that muscle growth follows a few simple principles, and once you understand them, choosing a split becomes much easier. At the center of it all is training frequency, recovery, and a routine you can stick with week after week. How Muscle Growth Gets Switched On...
High Reps vs Low Reps for Muscle Growth: Which is Better?
Most people learn early in the gym that the “muscle-building zone” lives between 8 and 12 reps. Anything lower sounds like power lifting, and anything higher seems like “toning” or endurance work. This idea shaped workouts for years, but newer research paints a much more flexible picture. In a 2021 study, a group of researchers set out to analyze 28 different studies that placed participants into three groups. One used...
