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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.

When you're dieting—aka eating fewer calories than you burn—the last thing you want is to feel like a starving zombie all day.

Consistency in fitness and nutrition isn’t about perfection—it’s about staying adaptable and finding ways to make it work, even when life gets in the way