Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
How to Combat Adaptive Thermogenesis During Fat Loss
Participants of extreme weight loss challenges such as The Biggest Loser often gain back most or all of the weight they lost during the challenge. Some gain even more weight than they lost. One explanation for this is adaptive thermogenesis. Adaptive thermogenesis is essentially a decrease in heat p...
Hardcore 40: Blast Fat and Get Shredded in 40 Days!
It’s time for all out war on fat. You have a goal – look good by Summer, lean out before your next birthday, or drop the freshman 15 – and now you need a plan. You’ve read and researched until your eyes couldn’t take any more, and you’re beyond frustrated. The pounds aren’t coming off, and you don’t...
Get Shredded By Summer: Resources To Get Ripped
Winter is behind us and the bulking season is over. You've paid your dues, put on a few pounds and packed on the muscle. Now it's time to shed the fat fast and get ripped for Summer! Muscle & Strength has put together this guide to help you reach your goals. Use it as a tool and a reference point. R...
Fish Oil Supplements And Fat Loss
Unless you’ve been living under a rock somewhere for the last several years, you’ve probably heard about the health benefits of eating fatty fish or taking fish oil supplements. Well, it looks like you might be able to add fat loss alongside the other benefits like heart, blood (cholesterol/triglyce...
Losing Fat: What It Takes To Look Your Best
Some individuals like to look good so they can walk around without a shirt on, while others are trying to impress a significant other with a great body! On the other hand, you also have those who are preparing for a spring/summer bodybuilding show. They committed to a long-term cutting plan and need...
Fat Loss Motivation: 9 Tips To Keep You On Track
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. We all need a little (or a lot) of motivation when it comes to our fat loss efforts. Training is one thing; go to the gym, work hard, go home. But dieting is an organic, ever-evolving monster when it...
Fat Loss: Why Your Metabolism Needs You To Cheat
As we all know fat loss is not an easy thing. It requires sheer mental power and a lot of patience, but that's not all. In this article I am going to go in depth on some key factors that everyone should consider when trying to show off their body by cutting weight and maintaining muscle mass. The ma...
Fat Loss Showdown: Does HIIT Or Steady State Cardio Burn More Fat?
High Intensity Interval Training, or HIIT for short, has been promoted as one of the most effective training methods ever to come down the pike, both for fat loss and for cardiovascular fitness. One of the most popular claims for HIIT is that it burns “9 times more fat” than conventional (steady sta...
Fat Loss And Macronutrients: Eat What You Want And Still Lose Fat
You’ve been there before, that point where you become fed up and decide to lose weight. You went on some diet that restricted your food consumption, limited your food options, and made you miserable. Then to add to it, you put endless hours into the gym for weeks on end, only to figure out that you...
Fat Loss Fail: 5 Reasons You're Not Ripped
If you are training for fat loss, you are not alone. Fat loss is one of the most discussed topics in the fitness industry and among gym members. If you ask half the people in your gym what their training goals are or what they hope to accomplish by going to the gym, half will say fat loss. How many...
6 Things About Fat Loss You Don't Want to Hear
Key Facts When it comes to weight loss, every single calorie counts, including the ones you can’t or don’t want to remember. The other 23 hours outside of the gym have much more of a profound impact on your life than the 60 minutes you spend under a bar. If you’re only looking at th...
Fat Gain Nonsense: 8 Diet And Weight Loss Myths Debunked
In this article we take a look at some common nutritional myths that arise when individuals are looking to lose body-fat. The paradox of the field of nutrition is that everyone wants quick, simple solutions but it’s not a black-and-white topic, so blanket statements and cookie-cutter diets often fal...
Did You Inherit Fat Genes? The Truth About Biology & Body Fat
"Battle Your Biology? Fat Chance," proclaimed a headline recently in the health section of the New York Post newspaper. Quoting new research and citing psychologists, dietitians and physicians, the article says that more and more evidence proves that your weight is genetically determined, and if you...
Is the Fat Burning Zone Real?
Writers hate clichés and try to avoid them at all costs. For example, the old cliché of “If I had a nickel for every time I heard X” gets used far too much. Sadly, this is one circumstance where I have to employ a cliché in my writing, but with a twist and embellishment. If I had a nickel for every...
Does Using Exercise To Reduce Belly Fat Work?
Can you burn belly fat using exercise? The answer to this question is an obvious yes - but with a caveat. Exercise burns calories. All movement does. When you breathe or blink or scratch your ear, you are burning calories. But burning calories does not mean you are losing fat, or belly fat for that...
How Exercise Impacts (Good) Brown Fat Cells & (Bad) White Fat Cells
In the old Westerns it was always easy to identify the bad guys because they always wore black. But, in the ensuring decades it has not been as easy to delineate the good from the bad. Bad guys don’t always wear black, and every once in a while one of them actually turns out to be a hero. Recent res...
Eliminate These 5 Fat Loss Mistakes
If you have been struggling to lose weight after dropping the first 5 pounds, or if your fat loss has hit a roadblock even before it began, then you are most likely making one or all of the 5 mistakes in this article. Yes, no matter how unique you may think you are in your failures to lose fat, you...
Eating Clean: Are You Cheating On Your Abs?
Depending on your goal, you can’t have your cake and eat it too! Step slowly away from the cake. If your goal is to see your abs pop, then I will let you in on a little secret. Abs are not made in the gym; they are made in the kitchen. If you are doing countless hours of cardio and ab crunches and s...
The Truth About Eating At Night & Fat Loss
“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...
Does Drinking Alcohol Make You Fat?
Alcohol has been implicated as a factor that may hurt your efforts to lose body fat. Whether alcohol is "fattening" has been a very controversial subject because technically speaking, alcohol is NOT stored as fat; it is oxidized ahead of other fuels. Whether moderate drinking is healthy has also bee...
Do You Have To “Suffer” While Dieting?
Why is it that when it comes to dieting, everybody automatically thinks they have to suffer and deprive themselves from everything in life? Why is it that people think they can’t have the foods they love and crave in moderation? Why does the word “dieting” have to be portrayed as suffering? We reall...
Density Training for Fat Loss: Maintain Size & Get Lean
When it comes to training for aesthetics, particularly when fat loss is the topic of choice, there are endless debates in this industry. Clean eating vs. IIFYM, steady state cardio vs. interval training - the list goes on. While each of these have their merits, one very effective fat loss method tha...
Cutting Diets & Carbohydrates: Do You Need To Go “Low-carb?”
One thing that seems to pervade the health and fitness industry is the supposition that carbohydrates must always be highly restricted when it dieting for fat loss. I have an inkling that this attitude arises from the ol’ “can’t have your cake and eat it too” idiom but the reality is that, you can i...
CrossFit Embraces The Paleo Diet, Should You?
The Paleo diet: everything “old” is “new” again. If you haven’t heard of the “Paleo” diet you soon will. I first heard the term seven years ago while attending a Crossfit gym. It was a new diet plan that the Crossfitters were enthused about. The diet consisted of foods that our Paleolithic ancesto...