By Vanessa Bennington It’s time I got something off my chest. I have a secret. It’s one I’ve been trying to cover it up since I was about thirteen. Until recently I was ashamed of it. In fact, I can’t truly say it doesn’t still make me a little embarrassed. I always felt that if anyone […]

By Jen Ator This workout gives your lower body a little bit of everything: strength in your main movers (glutes, quads, hammies), core stability (because of the shape and weight distribution of the kettlebell itself), power, and even a bit of cardio (hello, swing!). It also challenges your flexibility and balance, thanks to that single-leg deadlift. […]

By C.J. Murphy On Max Effort work, you display strength. On Accessory work, you build strength. So what does he mean? Is he saying that you don’t build strength on the main exercise? This doesn’t just apply to conjugate training with the Max Effort reference. Is he saying that only accessory work is needed to get […]

By Parker Hyde, CSCS, CISSN, and Bill Geiger What are the must-do moves for a rock-hard midsection? A few of our choices will surprise you. Do them right, and they’ll let you know why they’re on the list! Let’s come clean from the start: We’re not here to sell you on the single “best ab exercise […]

By Kevin Cann With bathing suit weather fast approaching, it is the fourth quarter of meeting our weight loss goals that we set back in January. We all know that in order to lose weight we must take in fewer calories than we expend. We do this by putting our data into a generic equation […]

Does Burning Calories Mean Burning Fat? The truth is that just because you are burning calories that doesn’t mean you are burning fat as well. When you are exercising, the first calories that your body uses are from the carbohydrates in your system rather than the calories in your stored fat. In order for your […]

By TC Luoma 7 Reasons You’re Still Weak or Fat Here’s what you need to know… There’s no excuse for being weak after several years of lifting. Fix it by rethinking your attachment to certain exercises. If you’ve been trying to drop the same 20 pounds of fat since the day you entered the gym, […]

By Kevin Cann Do Calories Even Matter? The great calorie debate is and has been quite a controversial topic for some time. I am not going to lie, I have changed my stance on this topic probably more than once. To quickly answer the question “Do calories matter?” the answer is yes. However, I want […]

By FitMiss You don’t have to skip dessert to keep your diet on track! Make the most of your macros and indulge smart with these sweet recipes. Not all desserts are nutritional no-nos. In fact, some sweets can help you on your journey to Gains City. Treat yourself while sticking to your diet with these […]

By TC Here’s what you need to know… Insulin sensitivity is crucial. If your muscle mass is not sensitive to insulin, a lot of the food you eat won’t be delivered to muscle cells, but instead stored as fat. Eat protein and fats first. When you sit down to eat a meal, have protein, vegetables, […]