Blog

If you’re trying to drop body fat, cardio can help, but there’s a sweet spot. Do too little, and it doesn’t move the needle. Do too much, and your body adapts, making it less effective. Worse, excessive cardio can ramp up your hunger, drain your energy, and even make you more likely to lose muscle instead of fat.

New studies emerge constantly, and if you look hard enough, you can find research to support just about any claim you want to believe.

You want to build muscle and lose fat. But should you try to do both at the same time (recomposition), or should you focus on one at a time—either cutting (fat loss) or bulking (muscle gain)?The answer depends on your training experience, age, and gender. Let’s break it down.

One of the best tools for making sure you’re working hard enough—without overdoing it—is Reps in Reserve (RIR).

Most supplements are unnecessary if your diet is solid. But a few are backed by research and can support strength, recovery, and overall health.

Most people think stretching is the key to better mobility. They picture long, static holds, waiting for their muscles to "loosen up." But if you want real, usable flexibility—the kind that keeps you strong, pain-free, and moving well—building strength through a full range of motion is the way to go.