Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
Training Talk: Should You Do HIIT or LISS Cardio?
In previous editions of our Training Talk series, we’ve covered different training methods and how to train certain body parts. For this month’s edition, we’re going to tackle an aspect of training that may not be as glamorous as clanging and banging with the iron but is just as important if you wan...
Should You Count Calories For Weight Loss?
Do calories matter or do you simply need to eat certain foods and that will guarantee you’ll lose weight? Should you count calories or can you just count “portions?” Is it necessary to keep a food diary? Is it unrealistic to count calories for the rest of your life or is that just part of the price...
How To Set Up A Fat Loss Diet Plan
Before we get started I want to make something clear: this article is not aimed at the hardcore bodybuilder types who already know how to get shredded. My goal in writing this article is to help those of you who are slightly overweight to lose an extra 20 to 50 pounds of unwanted fat. More than this...
See Food Diet: Food Proximity, Temptation And Fat Loss
You’ve heard of the “See-Food” diet haven’t you? No, that’s not the diet where you load up on fish, lobster, crab and mussels. The See-Food Diet is the one that so many of us crack jokes about – it’s the diet where you eat everything in sight! But don’t laugh too hard. Scientists at Cornell Universi...
Fat Gain: How To Reduce What You Gain And Increase What You Lose
Sometimes we make life far more difficult than it needs to be. This is especially true with nutrition and fat loss. We look for magic diet programs when in most cases all we really need to do is simply reduce our bad eating habits. Most of us know what these bad habits are, but simply refuse to prac...
Does Rapid Fat Loss Cause You To Lose Muscle Mass?
Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain th...
Protein Quiz: How Much Do You Really Know About Protein?
Think you know a lot about protein? We're going to put you to the test, literally. You've probably heard a thing or two about protein and it's role in building lean muscle, fat loss, or a huge array of additional health benefits. Protein is probably the most discussed macronutrient in the fitness in...
PHA For Fat Loss - Peripheral Heart Action Training
If the mention of the word fat loss training brings to your mind the word “circuit training”, then you are not alone. Countless magazines, best selling books, and websites have clearly stated that doing circuits is the ultimate way to burn fat. While I would like to argue that circuits are NOT the o...
Late Night Eating: Weight Gain Facts And Myths
“Eat breakfast like a king, eat lunch like a prince and eat dinner like a pauper.” This maxim can be attributed to nutrition writer Adelle Davis, and since her passing in 1974, the advice to eat less at night to help with fat loss has lived on and continued to circulate in many different incarnation...
Do You Need Cardio For Fat Loss?
I am going to ask you a question, and without thinking I want you to blurt out the first answer that comes to mind. Ready? Here's the question: How much cardio do you need for fat loss? Many of you probably said a lot! A good portion of you were probably a bit more specific, and said something like:...
Metabolic Conditioning (MetCon) Workouts For A Leaner Physique
The term MetCon has been thrown around as of late and is a favorite of hybrid-style training such as CrossFit and other similar programming. But what exactly is MetCon, what is it used for and how can you create your very own program to build one lean machine? What is Metabolic Conditioning (MetC...
Metabolic Training: 3 Full Body Circuits for Fat Loss
Spring is here. Whether you’re ready for it or not. Chances are, you’re part of the team that’s in need of some serious conditioning to burn off the winter insulation you’ve put on during sweater season. And that’s why we’ve got you covered. Recommended: Need help losing fat? Take our Free Fat Loss...
How To Maximize Nutrition And Reach Your Fat Loss Goals
Making dietary changes to promote weight loss can seem overwhelming at first, but once you learn some basics, you will be well on your way to an optimal healthy lifestyle. Men can only process 600-650 calories at one time. (700 if active) Women can only process 300-350 calories at one time. (400 if...
How To Optimize Caffeine Intake & Timing For Fat Loss
You’re likely familiar with the popularity of the stimulant drug caffeine given most people habitually use it in some capacity. Caffeine has been used for decades as an ergogenic aid/performance-enhancing supplement due to its ability to “excite” the central nervous system. Naturally, the use of ca...
Low Intensity Cardio For Pre Contest Perfection?
I was six weeks out from my contest. While not behind in prep, I certainly wouldn't have minded getting ahead. Thus, I decided to add in HIIT cardio post workout for a week with my training partner Rob. We had been averaging a consistent amount of fat loss of between one to two pounds per week. But...
How to Lose Fat Without Losing Muscle
Step 1: Planning In order to lose body fat we have to have a reason as to why we want to achieve this goal, is it (a) Make you look good (b) Health benefits (reduce heart disease, lower cholesterol etc) (c) Holiday/Vacation (c) Competition (d) or just to see if you can. There are many reasons why pe...
Living Lean: How To Stay Ripped And Make Gains 24-7-365
I know for many people the term “lean” is rather general and covers a wide rang of body fat. For some “lean” is 6% and for others lean is 10%. For the sake of this article and my own personal opinion let’s consider lean to be anything under 9% body fat. Before I get started I want to mention that al...
4 Steps to Getting Shredded With Kris Gethin
It takes a lot to go through a transformation which leaves you shredded to the bone and in good enough shape to turn heads this summer. Luckily for you, I do know what it takes, I’ve helped millions of people achieve their very own transformation through my free content. So I know every struggle you...
17 Ways To Kill Cardio Sessions and Amp Up Fat Burning
You worked hard getting your body in the type of shape that made you proud to show it off all summer long. On the beach, at the pool, and away on vacation. Training hard and eating healthy certainly paid off and all of your goals were met. Looking good in shorts and a tank top (or less) made this a...
Keg To Six Pack: 22 Ways To Stay Lean This School Year
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Ah yes, another Fall semester is upon us with promises of busy days, long nights and a few parties. You may have preconceived plans of keeping your head straight and building some muscle while stayin...
Diet or Exercise: Which is Most Important for Fat Loss?
It’s a new year and most gym rats are thinking about building a summer body. After the over-indulgence of the festive season many of us could do with shedding a few pounds of unwanted fat. Fat loss is the name of the game for most people at this time of year. The good news…Fat loss is simple. The ba...
Intermittent Fasting: 3 Basic Mistakes Made By Beginners
Since I've practiced intermittent fasting these past few years I no longer eat a traditional breakfast, or anything for the matter before 11am. Over the past few years I have worked with numerous people who have wanted to attempt intermittent fasting. They practiced it in a variety of ways. Some hav...
How To Maximize The Impact Of Your Fat Loss Supplement
Fat loss supplements are a very popular and effective way to assist you with your fat burning efforts. But did you know you can amplify the benefits of a fat loss supplement by doing a few simple things? You sure can! This article will provide some tips on how to boost fat loss while taking a fat bu...
How to Maintain Performance in a Calorie Deficit
Performance is easily sustained when caloric intake is plentiful. When food intake is high, the body has a surplus of energy available to resynthesize ATP and maintain muscle glycogen stores for intense training sessions. Under these conditions there is no excuse for mediocre intensity, and every wo...