IMO, there’s no better way to start this article than this:

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(Here’s the other picture that almost made the cut — as you can tell, it was a close fight.) “Um,” you might be (politely) thinking, “Is there a point you’re trying to make?”

The answer is yes.

And that is … despite how big the back may look or the sheer number of different muscles it comprises, there are only 3 back exercises you need in your training routine to absolutely blow it up. 🔥

Only 3 back exercises?! Are you sure? 👀

Watch this:

While there are many back muscles, most are small and buried deep within; they’re fused with your vertebral column. It’s not that they’re useless. It’s just that they won’t contribute much to your back size.

Instead, the major mass contributors are the last few superficial back muscles you see near the end of the video:

1. Mid and upper back (traps, rhomboids, rear delts): For back thickness
2. Lats (which can be split into upper and lower lats): For that enviable V-taper

OK, so which 3 back exercises?

Before we reveal the 3 back exercises, though, let’s first address those question marks in your mind.

Yes.

Based on muscle fiber angle and internal moment arms, the lats aren’t simply a solitary unit but 2 distinct “parts”:

#1: Lat pulldown (lower lats)

This means that to target your lower lats, you’ll want to use the lat pulldown.

But there are a few common form mistakes that you’ll want to fix to maximize lower lats activation (and, in turn, growth):

Remember that shoulder adduction = lower lats.

So, if you keep your elbows flared like chicken wings on the lat pulldowns, you greatly reduce lower lats involvement.

Ditch the “traditional” straight bar lat pulldown attachment and go for either a MAG grip (find one that keeps your arms roughly shoulder-width apart) or a V-bar.

Ideally, you want to be vertical at the top of the movement to maximize the stretch (find out why the stretch matters so, so much for hypertrophy in this article) and only lean back ~10 to 15 degrees, max, at the bottom.

A little momentum is fine when you’re almost at the end of your set and pushing close to failure.

But you shouldn’t be relying on momentum to get the weight down throughout your set — that’s cheating and ego-lifting rolled into one.

#2: Machine chest-supported low row (upper lats)

So, the chest-supported low row (use the close, neutral grip) will bring your arms behind the body, targeting your upper lats.

Once again, keep your elbows tight against your body as you pull and your reps slow and controlled to maximize upper lat involvement.

Note: we chose the chest-supported row machine for the superior stability it provides.

But if it’s not available in your gym, these alternatives come close:

• Cable rows (shoulder-width, neutral grip)
• T-bar rows
• Dumbbell rows (keep elbows close to your torso)

#3: Chest-supported high row (mid and upper back)

Another reason we chose the chest-supported high row?

Simply switching your grip from the close, neutral variant to the high one helps you target your mid and upper back — perfect for when the gym’s super crowded and you want to get your workout done ASAP.

Unlike with the lats, you want your elbows flared out on this exercise to better target the mid and upper back.

But if your gym doesn’t carry the machine (or if there’s always someone doing, like, 20 sets of rows on it 💀), try these alternatives:

• Cable wide-grip row
• Dumbbell rows (with flared-out elbows)
• Smith machine bent over rows (better than the barbell because you don’t have to worry so much about stability)

What about bodyweight back exercises?

Here’s what you need to know.

Equipment-free, bodyweight back exercises are limited in how much they can help grow your back, especially as you become a more experienced and advanced lifter. So, our advice is to rely only on them if you’re truly in a pinch.

And of all the bodyweight back exercises that don’t require any equipment (not even a pull-up bar), one stands out: the I-Y-T raises.

Here’s how to perform the exercise:

Um, of course, if you have a pull-up bar, do your pull-ups and your inverted pull-ups (vary your grip to preferentially target your upper lats or mid and upper back).

Why you (probably) don’t need to worry about your lower back

If you’re following a well-planned, well-rounded training plan, you’re likely also targeting your glutes and hamstrings with the following exercises:

• Romanian deadlifts
• Back extensions
• Glute-ham raises

The Top 3 Glute Exercises You’re Not Doing

Do you think that deadlifts and squats are all you ever need for a functional, perky butt? Well, if you do – you’re in for a rude awakening. In this article, we’ll explore why soreness doesn’t always lead to maximal muscle growth

Blog - GymStreak AI Workout AppGymStreak

These will do a great job of strengthening your lower back muscles.

Wait, what’s that? You’re not following a well-planned, well-rounded training plan? Oooooh.

Well, it’s time to fix that with GymStreak.

Just input your lifting level and training preferences into this smart, AI-powered workout planner, and you’ll instantly receive your tailored gym routine.

It also comes with nutrition tracking features, so you can be sure you’re fueling your body right for all the growth it needs to do.

Interested? Here’s a sneak peek of the app: 

So, we obviously can’t just write a quads article without a hamstrings article, right? Nobody wants juicy, well-defined quads only for someone’s eyes to track a little further behind … and land on sad, shapeless hamstrings 🥺

Keeping the same spirit of training like a true-blue minimalist in the gym, here are the ONLY 2 hamstring exercises you need for bigger, stronger legs.

What do your hamstring muscles do?

Yes, as difficult as it may be to believe, you only need 2 exercises to optimally target the hamstrings — the rest (i.e., the actual growth of your hamstrings) depends on your training volume, intensity, and nutrition.

Why? Because your hamstring muscles only play 2 functions:

How to target the hamstrings

Translation: to effectively target your hamstrings, you simply need to pick 1 hip extension exercise and 1 knee flexion exercise.

But which exercise specifically within those categories?

Well, it’ll have to meet the following “gold-tier” criteria:

• Relatively safe exercise for most people
• Easy to set up
• Easy to progressive overload
• The equipment it calls for is commonly available in most gyms

#1: Hip extension

A “gold-tier” hip extension exercise is the barbell Romanian deadlift.

(Note: dumbbells aren’t as great an option as the barbell version because they’re tricky to overload with once you get stronger — why struggle with a pair of unwieldy 50 kg dumbbells when you have the option of slapping on 2x 20 kg plates on each side of the barbell? 🤷)

Here are a few tips that’ll help you get the most out of this exercise:

This way, you won’t have to waste precious energy deadlifting the weight off the ground on every set to get to the starting position. Don’t tire yourself out before you’ve had a chance to hit your hamstrings meaningfully.

Research shows that getting a good stretch is crucial for hypertrophy.

But you should only let the barbell travel downward, closer to the ground, as far as your hips can move backward while your knees maintain a slight bend. Forcing more ROM otherwise shifts the load to your lower back and/or quads (when you bend and straighten your knees excessively).

Before you ask, yes.

Machines and free weights are similarly effective in promoting muscle growth (provided you’re training with similar volume, training intensity, etc. … you know how it goes).

Compared to barbell RDL, the Smith machine variant offers a key advantage: the bar has a strict, fixed up-and-down path.

You don’t have to worry about keeping it stable and preventing it from deviating from left to right or rotating.

This could help you focus better on hitting your hamstrings.

Have an angled Smith machine at your gym and are wondering how the f* are you supposed to do RDLs on them without wrecking your lower back? Here, watch this:

#2: Knee flexion

What’s a “gold-tier” knee flexion exercise? It’ll have to be the leg curl.

Depending on which machine your gym has, you could do either the seated hamstring curl or the lying hamstring curl.

Now, full disclaimer: IF you have the good fortune of being able to choose between the 2, go with the seated hamstring curl. That’s because, right from the start, the seated hamstring curl puts you in a hip flexion position — placing a greater stretch on your hamstrings.

And, as you’re probably already sick of hearing, more stretch = better growth (according to the current scientific literature).

(If you don’t know what we’re talking about, check out the following article to catch up!)

Wait … Partial Range of Motion Is Now Better than Full ROM?

The days of full ROM training is over. Or ... is it? While research increasingly supports partials produce better hypertrophy, there’s a catch.

Blog - GymStreak AI Workout AppGene

This isn’t just speculation, by the way.

 A 2021 study pitted the seated hamstring curls against the lying hamstring curls and found that “training-induced increases in muscle volume were greater in seated leg versus prone leg for the whole hamstrings (+14% vs +9%)”.

The 5% difference might not seem like much over 12 weeks but compound that over years of training, and it might make all the difference between OK-looking hamstrings and hamstrings worthy of a second (and third) look.

Are there any good hamstring bodyweight exercises?

TBH, there aren’t any great hip extension bodyweight exercises.

But there are a couple of great bodyweight knee flexion exercises you could use to target your hamstrings when you, for some reason, don’t have access to the gym and/or certain equipment:

Need a done-for-you training plan? Like, now?

Knowing which exercises you should do for your hamstrings isn’t the same as knowing how, exactly, you should fit them into a training plan that:

• Plays nice with the training volume dedicated to other muscle groups
• Makes sense for you (your training experience, availability, goals, etc.)

For those who’d like to stop worrying about the planning bit and concentrate on the doing bit (while having confidence that you’re on the right track), check out GymStreak.

This smart, AI-powered workout planner + nutrition tracker guides you through the perfect training plan to achieve your dream physique in record time.

Catch a sneak peek of the app below:

You can’t have strong, athletic-looking legs without well-defined quads.

But … how do you get well-defined quads? Other than a suitably low body fat percentage, which often requires dieting (to some extent), a big part is simply size — the bigger your quads are, the more they’ll “pop”.

Lots of people love to complicate quad training with deranged-looking exercises like Bosu ball squats (God, all that SHAKING!) when ...

The truth is that there are only really 3 quad exercises you need for mass.

How did you come up with this list of quad exercises?

Just so you know, we didn’t pull this list of quad exercises out of our ass um, well, here’s an emoji: 🍑. We picked the quad exercises because of their ability to:

To learn more:

Wait … Partial Range of Motion Is Now Better than Full ROM?

The days of full ROM training is over. Or ... is it? While research increasingly supports partials produce better hypertrophy, there’s a catch.

Blog - GymStreak AI Workout AppGene

The only 3 quad exercises you need

Now that we’re all clear on that, here are the 3 quad exercises that made the “gold-tier” list.

#1: A “basic” squat

These include your barbell back squat, Smith machine squat, hack squat, and 45-degree leg press.

Because they’re knee-extension-based exercises that emphasize the bottom, “stretched” position, they’re perfect for targeting your 3 vastus muscles (intermedius, lateralis, and medialis).

“But,” you may be wondering, “Which is the ‘best’ quad exercise of those squat variants?”

IF you had to pick one strictly from a hypertrophy POV, it’d be the hack squat.

@coraashleyy im going to upload a full quad day soon but this is one of my favorite exercises for quads - close stance hack squat. keep your feet close together & as low on the platform as possible without allowing your heels to come up. then just squat! #hacksquat #squat #legday #quadday #legworkout #quadworkout #quads #fyp #girlswholift ♬ Boy's a liar Pt. 2 - PinkPantheress & Ice Spice

Note: you can play around with feet positioning and width to find the best configuration for you.

Compared to the:

• Barbell back squat: Easier to set up, more stable, less demanding on mobility (you can play around with feet positioning without worrying much about stability)
• Smith machine squat: More stable (the hack squat machine supports your entire torso)
• 45-degree leg press: More range of motion (unless you intentionally increase your ROM by placing a pad or 2 between your back and the machine’s backrest, like in this video)

Then again, that’s from a hypertrophy POV for maximal muscle gains.

There’s also from your POV — TBH, you can’t go wrong with picking any of the squat variants mentioned above; they’re all fantastic quad exercises. So, you should pick based on:

• The equipment that’s most commonly available at your gym
• What you prefer (Love the leg press? Then do it!)

#2: Leg extensions

Chances are, you’d have noticed a muscle missing from the quad muscles activated by the squat variants.

The rectus femoris.

What’s “special” about this quad muscle is that squats can’t effectively target it. Why?

Because it’s the “two-way” acting muscle that crosses over the hip and knee joint mentioned earlier.

This means it helps with both hip and knee extension, actions that happen simultaneously during squats. In other words, the rectus femoris doesn’t undergo a meaningful stretch, which limits its ability to grow on the squats.

What’s the workaround? Leg extensions.

These essentially “lock” your hips in place, isolating the knee extension movement, which the rectus femoris helps with.

Here are a few tips that’ll help you get the most out of leg extensions:

#3: A unilateral squat exercise

The final candidate on our list of “gold-tier” quad exercises is a unilateral squat exercise that could target any quad muscle imbalances between your dominant and non-dominant legs.

(This is not just great for aesthetics, but also for injury prevention.)

Great unilateral quad exercises include the lunges and the Bulgarian split squats. Once again, if you had to pick one solely from a hypertrophy POV, go with what’s probably the most dreaded exercise: Bulgarian split squats.

It’s as effective at targeting the quads as it is painful because it elevates your non-working leg, which effectively:

• Forces you to shift more of the load to your working leg (less cheating!)
• Increases your range of motion on the working leg (more ROM = good)

And here’s a tip for those who can’t figure out the balance thing: try Smith machine Bulgarian split squats. In addition to added stability, these also remove the stress of worrying about your grip strength failing as you progress in weights.

Check out this video to see what Smith machine Bulgarian split squats look like:

Want truly massive legs?

Let’s be honest.

You will look really funny with massive quads without equally massive hamstrings to pair with them.

Just imagine having huge biceps without the triceps to balance them off … which is why you should check out this article next for the 3 hamstring exercises you should always do:

3 Hamstring Exercises You Should Do, Always

Here’s some bad news: just because your legs are sore the next morning, doesn’t mean that you’ve sufficiently worked your hamstrings, the bands of muscle on the backs of your thighs.

Blog - GymStreak AI Workout AppGymStreak

Also, somewhat unfortunately, just knowing which hamstring and quad exercises to do doesn’t guarantee that you’ll successfully grow your legs. Beyond focusing on the right exercises, you’ll also need to account for:

• Adequate training volume according to your lifting status
• Rest days
• A good balance of training other muscle groups (e.g., your chest)
• Nutrition (e.g., enough calories and protein to fuel your body)

Sounds like a lot? Then, you’ll appreciate the GymStreak AI Workout App.

This intelligent workout planner with nutrition tracking guides you through the perfect set, rep, and weight combination while helping you stay on track with your nutrition targets to reach your fitness goals in record time.

Catch a sneak peek of the app below:

You probably know how we feel about using cold showers as a recovery tool. (It’s … pointless.)

But what if we let the mercury climb?

Would a hot shower — or, OK, a hot bath 🛀 — fare any better?

Lucky for us, that’s the exact question researchers investigated in this 2024 study published in Medicine and Science in Sports and Exercise.

What did they find? Let’s see.

About the study

The researchers recruited 30 physically active males and had them complete an individualized exercise-induced muscle damage protocol (translation: a workout designed to induce muscle damage).

Immediately after, the participants were randomly assigned to 3 groups:

1. Cold water immersion (11°C for 11 minutes)
2. Hot water immersion (41°C — duration: however long it took until their core body temperature reached and remained between 38.5°C and 39°C for 25 minutes)
3. Warm bath control (36°C; immersion time matched hot water immersion’s expected duration)

Then, over the next 48 hours, the researchers monitored all 3 groups’ strength recovery (peak torque), explosiveness (rate of force development), and soreness (delayed onset muscle soreness or DOMS and pain sensitivity).

What’s better for recovery: hot or cold?

The results?

Hot water immersion resulted in the quickest recovery of explosiveness and lower muscle soreness, leading the authors to conclude that it’s the preferred post-workout recovery modality.

Before talking about the ‘why’ behind it, let’s first look at what happened with the cold water immersion group.

So, somewhat surprisingly, they also experienced sped-up strength recovery.

But here’s the catch: cold suppresses inflammation, which, while effective at blunting immediate loss of force, also “arrests” muscles’ post-training adaption process, including:

• Muscle growth
• Strength development

(That’s why several studies have consistently associated cold water immersion with poorer long-term muscle growth rates 🫣.)

Right, now, back to why hot water immersion works for recovery.

There seem to be 2 ways high temperatures hasten recovery:

So … always take hot baths post-training?

What’s better for recovery: hot or cold?

Given what the researchers have found, it’s understandable if you now feel tempted to, well, essentially sous-vide yourself post-training.

But before you fork out serious cash on a hot tub (no, you most definitely can’t “just hack it” with a thermometer, trust us, and, also, please don’t try to be that smart ass who sticks their sous vide cooker into their bath [READ THIS!]) … here’s what you need to know.

Bath duration

How much time can you spare for a hot water bath?

If it’s anything less than 25 minutes, don’t bother.

Also, an FYI: a few participants had to stay in the hot water bath for over an hour before their core body temperatures reached the target range (between 38.5°C and 39°C) — so add the additional 25 minutes of soaking time, and you have a total minimum bath time of 1 hour 25 minutes.

Strength of evidence

TBH, plenty of other research has generally found insignificant effects of warmth on recovery compared to placebo.

Safety

For men, if you’re hoping to have biological children, taking regular hot baths probably isn’t doing any favors for your little swimmers 🐟.

That’s because the sperm-producing germ cells in your testicles work best in temperatures slightly below normal body temperatures.

Sperm and testosterone production could both be negatively affected if the temperature within the testicles is elevated by only a few degrees Celsius.

(Not-so-fun fact: exposure to high ambient temperature has been shown to negatively affect sperm quality, including decreased semen volume, sperm count, sperm concentration, motility, and normal morphology.)

Pregnant women should also avoid taking extended hot baths.

During pregnancy, your body temperature shouldn’t rise above 39°C. Research indicates a link between a rise in temperature, congenital disabilities, and even pregnancy loss.

Better recovery methods

And by “better”, we mean “more evidence-based” with fewer potential adverse effects.

We’ve covered them in this article:

Which Recovery Techniques Should You Use for Sore Muscles?

Struggling with sore muscles? Here are 4 of the best, science-backed recovery techniques that’ll help you get back to the grind ASAP.

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But if you’re short on time and would like the TL; DR version, we’ve got you covered:

1. Active recovery: Doing some light movement promotes blood flow, which speeds up the delivery of nutrients (e.g., amino acids, the building blocks of protein) to healing muscles and waste product removal.
2. Massage: Also stimulates blood flow. Caveat: may need to be done immediately or at least shortly after a training session for maximum recovery benefits.
3. Compression clothing: Same mechanism as the above; speeds up recovery by improving blood flow. Just make sure you get the correct size.

Struggling to recover from your workouts?

That said, while there’s nothing wrong with occasionally leaning on recovery methods to bid farewell to those sore, achy muscles and regain your performance potential in the gym, you should probably ask yourself what’s going on IF you struggle to recover from nearly every session.

Is it your …

• Training plan? Are you trying to pack too much training volume and too closely together?
• Diet? Are you fueling your body right? Eating enough calories, protein, and the right mix of carbs and fat?
• Sleep? Are you getting at least 7 to 9 hours of good-quality sleep nightly? (If you’re not, maybe you’d want to check out this article covering natural sleep aid supplements.) Also, how are your stress levels?

Have you gotten a clearer inkling as to where your recovery problems lie? If it has to do with your training plan and/or diet, GymStreak can help. This smart, AI-powered workout can:

Here’s a sneak peek of the app:

“STOP front-loading your carbs! It’ll make you overeat and hurt your weight loss goals. Instead, eat your protein and fat first!”

What you just read is nonsense *ahem* has to do with the concept of “food sequencing”, which, well, you’ll spend the rest of this article learning about, so … let’s get started.

What is food sequencing?

Also known as “meal sequencing”, food sequencing refers to the practice of eating protein and/or fat before carbohydrates to positively influence satiety, overall nutrient absorption, and blood sugar levels.  

How does food sequencing for weight loss work?

Let’s talk about the weight loss aspect first.

At first pass, using food sequencing for weight loss makes intuitive sense.

*Ghrelin is also known as the “hunger hormone”.

**GLP-1 is a hormone that slows stomach emptying and affects satiety-processing brain areas. (Fun fact: GLP-1 is the exact hormone many popular — and highly effective — weight loss drugs, like Ozempic®, mimic.)

But … here comes the big “but” (of course).

Research on using food sequencing for weight loss

Very limited research supports the idea of using food sequencing for weight loss. In truth, we only have a small 2019 study published in the Journal of Diabetes and its Complications.

The researchers cluster-randomized 42 participants with pre-diabetes into 3 groups:

Guess what the researchers found after 6 months?

While those in the food sequence group lost more weight than those in the conventional group, the nutritional balance group participants lost the MOST weight!

Food sequencing benefits for diabetes

Huh, so there’s not much benefit to using food sequencing for weight loss.

But what about for blood glucose levels?

Since protein and fat essentially “slow” digestion, they’ll prolong the time it takes for your body to break down and absorb all those blood-sugar-spiking glucose molecules, right?

In the immediate sense 👍

Well. In the immediate sense, yes.

Several studies show that preloading protein and fat before carbohydrate intake results in lower postprandial (i.e., post-meal) blood glucose spikes for individuals with and without diabetes.

Example: this 2020 RCT published in Clinical Nutrition.

When the participants (16 healthy adults) consumed meat first, followed by rice, they experienced a significantly lower overall postprandial glucose response than when they consumed rice first, followed by meat.

In the long-term sense 👎

Does food sequencing’s benefit on blood glucose levels hold even if we stretch the timeline to months and possibly years?

A 2022 systematic review published in BMJ offers answers.

After analyzing 8 trials investigating the short- (2-hour postprandial glucose levels) and long-term (more than 2 months and less than 2 years) effects of food sequencing on type 2 diabetes, the researchers found little to no difference in:

• HbA1c
• Plasma glucose, insulin, and GLP-1

… levels among those who practiced food sequencing and those who did not.

Takeaway

Given the current scientific literature, it doesn't seem worthwhile to try food sequencing for weight loss and/or blood glucose control.

After all, why subject yourself to such a rigid set of rules when it’s not supported by research? Also, things can get confusing sometimes — e.g., should you treat fries as carbs or fat?  

In truth, your big-picture dietary patterns will have a much stronger impact on your weight loss and/or health journey than tying yourself up in knots over the order in which you eat specific foods within a meal.

The principles of achieving weight loss and blood sugar control (for healthy people) are generally aligned:

 The only key difference between the goals of weight loss and blood sugar control (once again, this applies to healthy people) is the need for a calorie deficit.

IF you’re trying to lose weight, you should eat fewer calories than your body burns.

But if you’re striving for optimal blood glucose levels, you may or may not need to stick to a calorie deficit, depending on whether you’re already at a healthy weight.  

By the way, for those looking for more weight loss support, we have plenty of articles that’ll help, covering topics from how to create and stick to a calorie deficit to whether intermittent dieting strategies could help you:

The Best Diet for Weight Loss, Revealed

It’s true. We’ve finally found what the best diet for weight loss is. Find out what it is and what else you need to do to shed the excess weight.

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How to Create and Stick to a Calorie Deficit (Sane Version)

Out goes your a.m. focaccia bread. Bye-bye afternoon cookies. So long, onion rings. Must a calorie deficit feel like pure misery? Absolutely not.

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Do Intermittent Dieting Strategies Help Weight Loss?

Cheat meal. Refeed days. Diet breaks. They help with weight loss, right? Here’s what the latest research on intermittent dieting strategies says.

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3 Hunger-Suppressing Foods Helpful for Weight Loss

You’re trying your best to stick to a calorie deficit. The only problem? All that intense hunger. Find 3 hunger-suppressing foods that may help.

GymStreak BlogGene

And if you’re still searching for a strength training program you’ll love, well, you’ll find it right on GymStreak because this smart, AI-powered workout planner tailors your plan to your training status and preferences.

It’ll be the perfect fit.  

Here’s a sneak preview: 

So, you (roughly) know how muscle growth works.

You put stress — technical term: ‘mechanical tension’ — on the muscle, setting off a dizzying cascade of signaling pathways involving hormones and stuff … ultimately leading to your body using amino acids as ‘Lego blocks’ to repair and build muscle.

This knowledge floats an interesting thought.

IF muscle growth doesn’t technically happen on training days, but on rest days instead, shouldn’t we eat MORE protein on these so-called ‘off-days’? When our protein requirements are theoretically elevated?  🤔

Well, good news.

The researchers in this 2024 study had the same question (i.e., ‘How much protein should we eat on rest days?!’) and even better news: they found answers for us (um, OK, somewhat, but we’ll get to that later).

About the study

To compare estimated whole-body protein requirements on a:

• Recovery day
• Low-volume exercise day
• High-volume exercise day

… the researchers recruited 7 healthy, fit men and had them complete 3 separate metabolic test conditions in the lab in a random order.

Psst: wondering if you should eat carbs before your workout?

Should You Eat Carbs Before Your Workout?

Eating carbs before your workout might seem like such an obvious thing to do - but does it really help with your lifting performance? Let’s see.

GymStreak BlogGene

In all conditions, the participants consumed a liquid meal with 7.5 grams of carbs per kg of body weight and 0.93 grams of protein per kg of body weight hourly for 8 hours.

The researchers estimated the participants’ protein requirements on all 3 days using the indicator amino acid oxidation method (IAAO). To avoid boring those not interested in the deep, ‘science-y’ bit of how IAAO works, those interested are welcome to check out this link to learn more.

What were the findings?

There were 2 significant findings:

1. Whole-body protein requirements were elevated on a rest day compared to a training day
2. There was no difference in whole-body protein requirements between the 10 km and the 20 km training day

Let’s talk about the first finding … um, first. 👀

As we’ve suspected, the study suggests that we do need to eat more protein on rest days than training days. But! There’s a tiny, tiny problem. Based on the data shared, it’s nearly impossible for us to know just how much (more) protein we should eat on rest days than on training days.  

We’ll talk about why and what you can do about it in the next section, but for now, you’ve probably been scratching your head over the second finding.

This you:

Why isn’t there a difference in protein requirements between the 10 km and the 20 km training days?

The participants ran an additional 10 km!  

Most of it comes down to the contribution of amino acids to energy production during endurance exercise — it’s minimal.

This, in turn, means the difference in protein oxidation between a 10 km run and a 20 km one is pretty much insignificant.  

How much protein should YOU eat on rest days?

Here’s the awkward bit.

After having said all that, the only thing we can be sure of is that your protein requirements are likely elevated on rest days compared to training days.

But we don’t know exactly how much protein you should eat on rest days — and, FYI, this holds even if the researchers had shared more in-depth statistics because the study:

So, what now? 🫣

At this point, it seems that the best approach is to consume 1.6 grams of protein per kg of body weight daily.

There’s absolutely no need to ‘oscillate’ your protein intake between training and recovery days (imagine how complicated meal prepping will become!)

Oh, and here’s a fun, new piece of research on protein intake you might be interested in.

This 2024 study found similar muscular gains between participants who ate 1.6 grams of protein per kilogram and those who ate 3.2 grams of protein per kilogram of body weight!

In other words, if you’re trying to maximize muscle growth, you don’t need to feel like you must constantly stuff your face with protein 24/7.

A daily protein intake of 1.6 g/kg of body weight is very doable.

That said, IF you’re struggling with getting your protein in, here are a few articles that might help:

Getting Your Protein In on the Cheap (Source and Meal Ideas)

Find out how you can hit your daily protein requirements on the cheap - including source, seasoning, and even meal ideas. Pack those muscles on.

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How To Create Delicious Meal Plans for a High Protein Diet

There are countless meal plans suitable for a high-protein diet. But? None show you how to tailor recipes to your needs. So, let’s change that.

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How To Create Delicious Vegan Meal Plans You’ll Want To Eat

There are countless vegan meal plans out there. But? None show you how to tailor recipes to your unique fitness goals. So, let’s change that.

GymStreak BlogGene

As always, don’t miss the forest for the trees 🌲

In this case, the “trees” refer to micromanaging your protein intake, and the “forest” refers to your daily protein intake.

The other forest you shouldn’t neglect? Your training.

Make sure you’re following a well-structured training program that:

• Hits your muscle groups with the appropriate training volume
• Applies progressive overload
• Incorporates exercise variety
• Makes space for enough recovery days (because that’s when muscle growth happens!)

Think your training plan’s not up to snuff and that you need a new one ASAP?

*channels Avril Lavigne in ‘Girlfriend’* Yeah, we think you need a new one. And where would you find one? On GymStreak.

Just input your fitness level and goal, time availability, etc., and it’ll come up with the perfect, tailored training plan that’ll have you achieving your dream physique in no time.

Here’s a sneak peek of the app:

OK, so. I have a guilty pleasure: watching vlogs.

Y’know, “influencers” or even random people documenting their daily lives — some might use the word “vapid” to describe the content (my brother does 🥹), but I don’t know. There’s just something about seeing someone live their life.

*ahem* Right. There’s a point to this article. And it’s this: recently, I’ve started noticing the same formulaic introductions in, like, 95% of the vlogs. It goes a little like this:

“Good morning! I’m starting my day off with [INSERT GREEN POWDERS BRAND]. Since I did, I’ve just felt so energized, and my bloating issues have gotten soOOoo much better!”

I mean. I wouldn’t call myself easily influenced, but my curiosity was piqued by the 10th video (yes, I know, I might be watching way too many vlogs). Which explains this article.

What are green powders?

Before diving into the most important question weighing on our minds (i.e., are the supposed benefits of green powders supported by research?), let’s first cover what green powders are.

Green powders are a blend of dehydrated fruits, vegetables, herbs, and sometimes pre-and probiotics, alongside other nutrients.

Depending on the brand and company, green powders can contain anywhere from 25 to 40 different ingredients — spirulina, apple, beet, broccoli, carrot, spinach, pineapple, and rose hips.

They are generally designed to be mixed with water or another liquid.

The main selling point of green powders? They’re meant to help people easily reach their recommended daily vegetable and fruit intake in just 1 serving.

FYI, according to the CDC, only about 11% of American adults eat the recommended amount of fruits and vegetables … so if green powders truly count toward a person’s daily vegetable and fruit intake, they’ll be very helpful.

Learn how many fruits and vegetables you need to eat a day here:

How Many Fruits and Vegetables a Day (Fewer Than You Think!)

“Eat your fruits and vegetables!” Yeah, OK but how many fruits and vegetables a day, exactly? And how does it help our health? Find answers here.

GymStreak BlogGene

But do they actually? Spoiler alert: they don’t. More below.

A skeptical look at the benefits of green powders 🧐

Let’s bust through the supposed benefits of green powders, one at a time:

Downsides of green powders

OK, so there’s that for the benefits of green powders.

But what about seeing them as a nice little treat in the morning? Welllll. Here’s what you need to know:

1. They are very expensive for what they are: A single serving of Athletic Greens powder costs $2.63, and it doesn’t even count toward your vegetable and fruit intake 🥴. For a top-up of $0.36, you could get 1.36 kg (3 lb.) of fresh mandarins from Aldi. IDK about you, but the choice seems clear here.
2. You can overdo it on certain nutrients: For example, excess amounts of niacin (vitamin B3) may cause skin flushing and dizziness.
3. Risk of toxicity: In 2016, Consumer Labs found trace amounts of lead and arsenic in several green powders. Note that studies show even low-level exposure to contaminant metals contributes to the development of cardiovascular disease, especially heart attacks and strokes.
4. Potential interference with medications: Common “superfoods” found in green powders, including chlorella and spirulina, provide high vitamin K levels, which help blood clot. This can be dangerous for those taking blood-thinning medications.

Are green powders a waste of money?

Given everything we’ve discussed, the answer seems clear: yes.

But let’s not jump to conclusions.

There are some instances in which green powders make sense. Case in point: if you’re traveling and do not have access to fresh fruits and vegetables, green powders will be your next best alternative.

Now, if you are interested in trying out green powders, here are a few tips:

How else can you support your health?

You know what has a larger body of evidence supporting its health benefits, from mental clarity to gut health? Actual fruits and vegetables, yes (oOOOooh, burn!)

But also exercise. Cardio and strength training.

If you’d like to start or refresh your training program, check out GymStreak, which offers a tailored, done-for-you fitness routine that is ready in seconds.

Get a sneak peek of the app here:

You walk into the gym and see a kid barely taller than your hips deadlift 40 kg.

What’s your first thought? Is it “Omg, that’s sOOOooOo dangerous? How could their parents let them do this?!”

🚨 Newsflash: weightlifting at a young age is generally perfectly safe (with a few caveats worth making, but we’ll cover those later). Is that hard to believe? If it is, you have to continue reading.

Is weightlifting at a young age safe?

The most common reservation people have about weightlifting at a young age is that it could cause growth plate injuries.

FYI, growth plates are the areas of new bone growth in children and teens.

These add length and width to the bone. As children grow, the growth plates harden into solid bone and “close”; this usually happens near the end of puberty — usually between 13 and 15 for girls and 15 and 17 for boys.

Imaginably, the consequences of growth plate injuries can be devastating.

If the damage is bad enough, a child’s bones may stop growing prematurely, stunting physical development and causing functional problems.

But here’s the question that truly matters: is weightlifting at a young age associated with a higher incidence of growth plate injuries?

Research says no.

To quote this study published in Sports Health:

“A well-supervised strength training program has no greater inherent risk than that of any other youth sport or activity.”

In fact:

“Sports such as gymnastics and baseball, which involve repetitive impact and torque, provide a greater risk of epiphyseal [growth plate] injury.”

Many other studies agree: “Under proper supervision, these activities are no more (and usually less) injurious than other sports activities.”

It’s not just safe, but beneficial

Weightlifting at a young age offers many physical and emotional benefits, including improved:

• Strength
• Bone density
• Balance
• Lipid profiles
• Muscle mass
• Personal self-esteem
• Cognitive functioning

That’s not all. If a child participates in other sports, strength training could help protect their muscles and joints from injuries sustained in those sports.

For example, strengthening the:

But there is such a thing as “too young” 👶

Of course, here come the caveats.

While the age at which a child should start strength training can depend on their physical literacy and emotional readiness, in general, most should be able to practice it safely between 7 and 8 years old when they have:

• Good balance
• Control of their body
• Ability to follow instructions

It’s recommended that children start with bodyweight exercises before progressing to free weights and machines.

For reference, a 2022 study also published in Sports Health set out the following guidelines:

“The appropriate age for the initiation of formal weightlifting training can be as young as 10 to 11 years, provided that the biological age of the child and the emotional maturity of the child are reasonable.”

“Wait,” you may be wondering, “That’s different from the previous recommendation of starting between 7 and 8 years old?”

It is. And to explain why, we’ll have to distinguish between strength training and formal weightlifting training:

Just look at the movements, and you’ll understand the higher age requirements for formal weightlifting.

(It’s also worth noting that most children don’t go into formal weightlifting training programs with absolutely zero lifting experience — chances are, they would, at the very least, be familiar with the basic bodyweight movements.)

How to approach weightlifting at a young age

Are you a parent or guardian of a child of the right age who is interested in starting strength training or weightlifting?

Ideally, you should first talk to your child’s doctor and get their clearance before proceeding (to ensure your child has no medical conditions that could make strength training dangerous or tricky).

Then, hire a certified fitness professional who’s highly experienced in training children and youths.

Either you or the fitness professional should take time to inform your child of the dangers of anabolic steroids and other performance-enhancing substances. (Current studies report that the rate of anabolic steroid use in adolescents ranges from 1.5% to 7.6%.)

When screening potential fitness professionals, be sure to get a sense of:

• How they’ll structure the training program (what are their considerations, etc.)
• How they judge when a child or youth is ready to progress in weight
• Their capacity to provide one-on-one supervision during training sessions

👋 Don’t forget about yourself

Encouraging and providing your child with the means to begin strength training or weightlifting at a young age is great.

But don’t forget about keeping yourself active, too! So, if you’ve recently been a little ~lackluster~ with keeping up with your gym routine (or just never got into the groove in the first place), maybe you need to hit the refresh button real quick with your plan?

I mean, there’s really no harm in trying with GymStreak.

Just input your training goals, preferences, and experience into the app, and you’ll get a done-for-you, fully personalized gym routine in seconds.

Now, you’d be able to supervise that fitness professional supervising your child and work on your fitness journey at the same time. Win.

Here's a sneak peek of the app:

Baby’s out! 👶 

And now, you’re wondering about exercise after pregnancy. Here’s your guide.

Why exercise after pregnancy?

So … while you may or may not have the goal of “bouncing back” to your pre-baby body*, the truth is that exercise after pregnancy can do much more for you (and baby) than just promoting weight loss.

Other benefits include:

A little note on “snapping back”

*Just to be clear, “snapping back” to your pre-pregnancy body within weeks of giving birth is an unattainable reality for many. Your body grew and stretched to accommodate a whole-ass, stinking cute baby throughout your gestation period.

The post-pregnancy period is also an extremely demanding new life stage.

You’re completely responsible for a small, vulnerable human — one who needs to be fed every 1.5 to 3 hours.

(That’s the start of the feeding window, by the way. Yes, this means you’ll be feeding them … around the clock.)

So, unless you have the luxury of a lot of help (and we do mean a lot), trying to achieve rapid post-partum weight loss (requiring the perfect blend of exercise, nutrition, and lifestyle factors, such as enough sleep, LOL) just isn’t realistic.  

Nor is it healthy, TBH, but we’ve already spent so much time talking about this … so here, let’s wrap this section up with 3 quick points:

1. Exercise after pregnancy isn’t just helpful for weight loss
2. Expecting to physiologically return to your pre-pregnancy body within weeks of giving birth is unrealistic
3. IF you are actively trying to lose weight after pregnancy, stick to the general guidelines of limiting your weight loss to 0.5 to 1 kg weekly (check in with your OB-GYN for their tailored recommendations)

When can you exercise after pregnancy?

According to a 2023 review of guidelines for resuming exercise after pregnancy, published in the British Journal of Sports Medicine, most studies recommended beginning physical activity 6 weeks postpartum.

That said, this is not a hard-and-fast rule.

How soon you can safely return to exercise after pregnancy also depends on your delivery method, birth experience, and emotional state.

For example, here’s what the American College of Obstetricians and Gynecologists (ACOG) recommends:

🚨 Note: your OB-GYN’s recommendations should override all recommendations you get from the Internet, alongside well-meaning friends and family members.

How much exercise?

The 2023 review mentioned earlier recommended “150 minutes of moderate-vigorous physical activity per week”.

But it did not provide additional specifics.

In general, though, most health organizations and experts still recommend easing back into your pre-pregnancy exercise routine. In other words, don’t expect to barbell squat your usual weight immediately back in the gym the moment your OB-GYN clears you.

Instead, here are a few guidelines (as always, it’s ideal if you can defer to a postpartum fitness specialist):

Start with core and pelvic floor exercises

Core exercises include pelvic tilts and glute bridges.

Connecting with a pelvic floor physical therapist can help you find the best pelvic floor recovery plan for you, but here are a few examples of exercises pelvic floor PTs often recommend to newly minted moms:

• Clamshell
• Diaphragmatic breathing
• Isometric lower abdominal contraction
• Kegel and reverse Kegel

Progress to low-impact, then medium-impact exercises

You could start with walking.

Other activities to consider include cycling on a static bike and power walking. You’ll know you’re ready to progress if you haven’t experienced any issues with your pelvic floor (e.g., incontinence and vaginal heaviness) or had setbacks such as infections and pain.

At this point, you can also consider returning to your resistance training plan — but with much lighter loads.

Transition into higher-impact exercise (IF you want)

Research shows that heavy lifting and CrossFit do not harm pelvic floor health in women AS LONG AS you progress carefully.

Once you can tolerate medium-impact exercises without symptoms for a few weeks, you could transition into higher-impact exercises.

On average, professional powerlifters return to Olympic lifting at 16 weeks postpartum, so take that as a guideline. (Note: they’re professionals, so you might need more time — listen to your body.)

FAQs about exercise after pregnancy

Will exercise affect my breast milk supply?

There is no evidence that normal levels of exercise would affect your milk supply. That said, it’s still crucial for you to:

 If you need help getting all that protein in:

How To Create Delicious Meal Plans for a High Protein Diet

There are countless meal plans suitable for a high-protein diet. But? None show you how to tailor recipes to your needs. So, let’s change that.

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How To Create Delicious Vegan Meal Plans You’ll Want To Eat

There are countless vegan meal plans out there. But? None show you how to tailor recipes to your unique fitness goals. So, let’s change that.

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Everything You Wanted To Know About Protein Shakes But Were Too Afraid to Ask🥤

Unlocking the world of protein shakes: your ultimate honest guide to benefits, types, and more. 🌍 The world of protein powders can be a daunting one to step into. Whether shopping online or in a brick and mortar store, seeing the endless options of giant barrel-like containers could make you question

GymStreak BlogMatthew Stogdon

How do I know if I’m “overdoing” exercise after pregnancy?

If lochia (vaginal discharge that can last anywhere between 6 to 8 weeks following childbirth; contains blood and leftover uterine tissue from pregnancy) gets heavier or changes color after exercise, you could be overdoing it.

Listen to your body. And, as always, don’t be afraid to check in with your OB-GYN for their professional opinion.

What if I don’t have a personal trainer but want a done-for-me, personalized training plan?

Ah, we got you.

GymStreak is THE smart, AI-powered workout planner app you need. Just input your fitness goals, experience, and training availability, and it’ll come up with a tailored workout plan for you in seconds. It also helps you track your nutrition, so you know if you’re fueling yourself (and, in turn, baby) right.

Check it out here:

A common “side effect” of being dialed into your training plan and consistently giving your 100% (maybe, sometimes 200%) for every session is fatigue.

No matter how hard you try to double down, there will always be those couple of workouts where you feel weak, unfocused, and meh all around. It’s like playing a sick game of “two steps forward and one step back”.

Counterproductive.

So, the question is … can you prevent excessive fatigue after training without “slacking off” on your training plan and, as a result, hurting your gains?

The answer is yes.

What causes fatigue after training?

But first, let’s understand fatigue after training.

Or, more specifically, we’re talking about weight-training fatigue. So, during a bout of resistance training, several things could occur:

Post-workout, your body must “expend resources” to get back to “normal” or homeostasis. This requires energy that your body would have “freely available” otherwise — explaining fatigue after training.

Managing fatigue after training

Let’s be clear.

Too little fatigue after training is not good. It’s highly suggestive of a lack of progressive overload, which, as we all know, is necessary for continued muscle growth.

On the other hand, too much fatigue is also not good.

So, how do you achieve a “Goldilocks situation”?

Where the fatigue after training is not too hot much, not too cold little, but just nice? Here are 4 tips.

#1: Don’t go to failure on all sets

If you’re an experienced lifter, you don’t have to go balls out on every set to see optimal muscle growth.

Training a few reps shy of failure (1-2 RIR) is just as good as training to failure for hypertrophy.

Read more here:

Should You Be Training to Failure? (New 2024 Research)

We last talked about training to failure in 2019. It’s now 2024! Five whole years have passed — what’s new? Has our stance changed? Answers here.

GymStreak BlogGene

Make use of that because there’s an overwhelming amount of evidence showing that training to failure leads to more acute fatigue and takes longer to recover from than non-failure training.

Disclaimer: this isn’t to say that you should take all sets to 1-2 RIR.

A more sensible approach would perhaps be to take most of your sets to 1-5 RIR and a select few (e.g., the last set of an exercise) to failure.

Those selective failure sets could help:

OK, but what if you’re a beginner lifter? Research suggests you’re bad at estimating RIR, so maybe you’d want to take more (🚨 but still NOT all!) sets to failure to improve your accuracy.

Also, check out this article to learn what truly matters for progress in the gym:

Gym for Beginners: The Ultimate Guide for What Truly Matters

Training. Nutrition. There are so many things you should optimize when you’re a beginner at the gym. Good news: not all matter for progress.

GymStreak BlogGene

#2: Learn how to reallocate training volume

Want to bring up a particular muscle? E.g., want a massive chest?

Here’s a secret to managing fatigue after training: you don’t have to increase training volume for your chest while maintaining that of other muscle groups.

Instead, research shows that it only takes about a third of your training volume to MAINTAIN your existing muscle.

Meaning? If you want, you could cut the training volume of your other muscle groups by two-thirds. This would help you focus all your efforts on growing your chest without overtaxing your body.

To illustrate how this would work, imagine that you’re running a push-pull-legs workout split where your weekly volume is somewhat equalized across the following muscle groups:

• Chest: 12 sets
• Triceps: 6 sets
• Back: 12 sets
• Biceps: 6 sets
• Legs: 12 sets
• Shoulders: 6 sets

Total sets: 54 sets

Here’s how you could “redistribute” the weekly sets to better manage fatigue after training:

• Chest: 20 sets (+ 8 sets)
• Triceps: 2 sets (- 4 sets or by two-thirds)
• Back: 12 sets
• Biceps: 2 sets (- 4 sets or by two-thirds)
• Legs: 12 sets
• Shoulders: 6 sets

Total sets: 54 sets

Of course, how you choose to do it depends on your aesthetic and/or fitness goals.

#3: Know when to take a step back

Feeling a little under the weather? Not quite mentally zoned in on that day?

Still, show up at the gym — this prevents you from “skiving off” — but just make it a light day. For example, do 2 sets instead of 4 sets. Or, if you can’t find it in you to pick up those weights, why not get some cardio in on the treadmill, elliptical, or assault bike?

You never know: getting your heart pumping (harder) might help you find the motivation you were lacking.

#4: Focus on sleep

Sleep is by far the best recovery method.

Research suggests that people who get at least 7 hours of sleep recover their muscle strength faster than those getting less than 6 hours.

So, to better manage your fatigue after training, prioritize your sleep.

Ah … but what if you struggle with sleep?

If so, this new piece of research published in the Journal of Applied Physiology will help you. The researchers found that chilling your body before and during sleep can help you fall asleep more quickly and enjoy higher-quality rest throughout the night.

How do you chill your body?

You could invest in a cool mattress. A more budget-friendly method is to take a cool shower before bed and keep your thermostat set between 15.6°C and 20°C.

FYI, check out this article for more sleep tips:

Secrets To Getting A Good Night’s Sleep

Finding it tough to fall - and stay - asleep? Here are 5 science-backed tips that’ll help you get a better sleep nightly, so you perform and look your best.

GymStreak BlogGene

How else to manage fatigue after training

Do you know what else matters (a whole lot) for managing fatigue after training?

It’s the quality and structure of your training plan, plus nutritional habits. Get both right with GymStreak, an AI-powered workout planner with nutrition tracking.

We’ll let the video do the talking:

If you’ve been a long-time reader of the GymStreak blog (thank you for your support! ❤️), you’d know that we don’t shy away from admitting when we get something wrong.

So, in light of recent research, we must change our previously supportive stance on diet breaks and refeeds.

Why use intermittent dieting strategies?

For the uninitiated, the additional calories intermittent dieting strategies provide during a calorie-restricted diet were thought to provide physiological and psychological benefits.

There are 3 popular intermittent dieting strategies, in order of increasing duration spent consuming more calories (than you would have on a continuous energy-restricted or CER diet):

1. Cheat meals: A single ad libitum (as much as desired) meal
2. Refeeds: 1 to 3 days of eating at maintenance calories
3. Diet breaks: 1 to 2 weeks of eating at maintenance calories

Research says we’ve been … overly optimistic

As it turns out, intermittent dieting strategies may not deliver either of those benefits.

More specifically:

• This 2024 meta-analysis, published in Nutrition Reviews, found only modest physiological benefits associated with large magnitudes of weight loss.
• This 2024 meta-analysis published in Dietetics found that intermittent dieting strategies may — ironically — be psychologically counterproductive for some individuals. That’s because cheat meals, refeed days, and diet breaks could prompt a loss of control and turn into binge-eating episodes.

How to approach intermittent dieting strategies

This means that if you’re thinking about implementing intermittent dieting strategies, you should ask yourself the following questions, in order:

Do I have a lot of weight to lose?

In general, your current body mass index (BMI) can give you a good gauge of your answer*. 

You can calculate your BMI by dividing your weight in kg by your height in m, squared.

Here’s an example:

• Weight: 70 kg
• Height: 1.75 m
• BMI = 70 kg / (1.75 m)² = 22.9 kg/m²

And here’s how to interpret your BMI value. If it’s:

• < 18.5: Underweight
• 18.5 to 24.9: Healthy weight
• 25.0 to 29.9: Overweight
• ≥ 30.0: Obese

*Of course, the BMI value is not perfect. It doesn’t account for your body fat percentage. But for all purposes and most people, the BMI value is still a useful starting measure of how much weight you should lose.

If you’re obese or on the “right side” of the overweight spectrum, you’ll probably benefit more from implementing intermittent dieting strategies.

Am I trying to get to a very, very low body fat percentage?

Belong to the “healthy weight” category or stand on the “left side” of the overweight spectrum?

You may wish to implement intermittent dieting strategies if you’re trying to achieve a very, very low body fat percentage (e.g., for a bodybuilding competition).

For reference, this study shares body fat levels for those who are close to competition:

• Female: 8.1% to 18.3%
• Male: 5.8% to 10.7%

That’s significantly lower than the “acceptable” categories (25% to 31% for women and 18% to 24% for men) the American Council on Exercise (ACE) set.

So, when you try to push to such low body fat percentages, you are more likely to run into the lower boundary of your natural body weight — a concept related to the dual intervention point model.

That’s where your body starts doing everything possible (aka metabolic adaptation) to prevent you from losing more weight … which is precisely what intermittent dieting strategies are supposed to counteract.

Note: there’s still considerable debate on the effectiveness of intermittent dieting approaches in mitigating metabolic adaptation in individuals who are already relatively lean.

But until more evidence is available, you can essentially think of intermittent dieting strategies as a:

• Viable
• But unproven

… tool in your dietary toolbox.

There’s likely no harm in using them when pushing your body close to the body fat level limits UNLESS …

Will I turn cheat meals, refeed days, and diet breaks into an extended binge-eating episode?

Do you have a history of disordered eating? If you do, intermittent dieting approaches are probably not the best idea.

And even if you don’t, you should also have an honest conversation with yourself.

Do intermittent dieting approaches truly suit you? Or are they just a gateway to uncontrolled eating episodes that’ll ultimately set you way, way back on your weight loss journey — promoting anxiety and eroding your self-efficacy?

That’s a question only you can answer.

A list of more evidence-based weight loss strategies

In the meantime, though, what we can offer you is a list of proven weight loss strategies:

A few resources to help you get that protein in:

How Much Protein Should You Eat to Lose Weight?

FYI ... “as much as possible” isn’t the right answer. If that surprises you, here’s your chance to learn how much protein to eat to lose weight.

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Getting Your Protein In on the Cheap (Source and Meal Ideas)

Find out how you can hit your daily protein requirements on the cheap - including source, seasoning, and even meal ideas. Pack those muscles on.

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How To Create Delicious Meal Plans for a High Protein Diet

There are countless meal plans suitable for a high-protein diet. But? None show you how to tailor recipes to your needs. So, let’s change that.

GymStreak BlogGene

Here’s what matters (and doesn’t) when strength training to lose weight:

Strength Training to Lose Weight? Here’s What Matters

How much you sweat, your heart rate, and muscle soreness—do these matter if you’re strength training to lose weight? Find out in this article.

GymStreak BlogGene

Need help getting started with your strength training journey? Want to keep track of your daily protein intake? Then check out GymStreak, the smart, AI-powered workout planner with nutrition tracking.

Here’s a sneaky sneak peek:

OK, so I’ll admit: this is somewhat of a … personal topic.

Because I’ve recently gotten into baking (I know, I know — what was I doing during the COVID lockdown when everyone was doing no-equipment home workouts?!), and only JUST realized how much butter goes into my favorite bread, pastries, and cakes.

In hindsight, I feel a little foolish. I mean, how else would:

*facepalm* So, while I was weighing out what seemed like wAaaAay too much butter for lemon curd, I couldn’t help but wonder:

“All this butter can’t be good for me, right?!”

Why is butter bad for you?

I know what you’re thinking, “Butter is fat, fat is flavor, and flavor is GOOD. So, why is butter bad for you again?”

Two words: saturated fat.

In the world of fats, there are 2 types:

Psst: many say seed oils increase your risk of developing heart disease, type 2 diabetes, and cancer. But is that true?

Are Vegetable and Seed Oils Really That Bad for You?

Seed oils are pro-inflammatory — and increase your risk of countless chronic conditions, from heart disease to diabetes to cancer. Is that true?

GymStreak BlogGene

 What’s the deal with saturated fats?

The main concern with saturated fats is their raising of low-density lipoprotein (LDL) levels.

What’s that? It’s a type of lipoprotein that carries cholesterol — a waxy, fat-like substance found in all body cells — through your blood vessels. The other lipoprotein you have is called high-density lipoprotein (HDL).

Interestingly, LDL and HDL also go by the following names:

• LDL = “bad” cholesterol
• HDL = “good” cholesterol

This is admittedly an overly simplistic way of framing the 2 lipoproteins, but it is somewhat justified since:

• The greater the number of LDL particles in the blood, the more likely some will pass into artery walls and kickstart plaque formation (clogged arteries could lead to heart attack and stroke)
• HDL “absorbs” cholesterol in the blood and transports it to the liver, which then clears it from the body (high levels of HDL could lower your risk for heart disease and stroke) 

But … is butter truly bad for you?

So, here’s the thing. Unfortunately for me — and all butter enthusiasts — there is evidence that diets high in saturated fat from butter (in replacement of carbohydrates or unsaturated fatty acids*) increase LDL levels.

*Remember the words “in replacement of”; we’ll expand on this later.  

However, fortunately, it appears there’s nearly no evidence supporting the notion that eating a diet high in saturated fat strongly increases the risk of developing heart disease or dying from it:

It’s all about overall diet quality and lifestyle

Let’s recap. The consumption of saturated fats (e.g., butter) increases LDL levels, but doesn’t increase the risk of developing heart disease or dying from it?

??? What gives?

The simple answer is that saturated fat intake is but a single piece of the heart disease puzzle.

Instead of singling out any one food group or nutrient, we need to consider a person’s overall diet quality and lifestyle:

• Where are they getting their saturated fats? In minimally processed animal-based foods, such as beef and eggs, or in ultra-processed foods, like ice cream and chips, which are incredibly calorie-dense and loaded with added sugars and sodium?

Btw, are eggs — a rich source of dietary cholesterol — good or bad for your blood cholesterol levels? Find the answer here: 

Are Eggs Good or Bad for Your Cholesterol Levels?

Packed with protein. Affordable. And delicious. Sounds like a dream for your muscles ... but are eggs good or bad for your cholesterol levels?

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• What do the saturated fats replace? For example, if I regularly swap out a serving of fruits and vegetables for butter chicken (made with a CRIMINAL amount of butter), my health would likely suffer.
• Are they living an otherwise healthy lifestyle? Do they engage in the recommended weekly amounts of cardio and strength training activities? How’s their sleep? Or stress levels?

Disclaimer: don’t gorge on saturated fats

Please, please, please, don’t take this article to mean, “Feel free to eat as much butter and saturated fat as you want!”

Yeah, don't do this:

No.

While the link between saturated fat intake and adverse cardiovascular health outcomes isn’t well-established, it’s probably still in your best interests to follow the American Heart Association’s recommendation of limiting your saturated fat intake to 5% to 6% of your daily calorie intake.

For a typical 2,000-calorie diet, that translates to a maximum of ~13 grams of saturated fat daily. Just so you know, 1 tablespoon of butter (14.2 grams) contains 7 grams of saturated fat.

(Yes, this means I’ll be CAREFULLY portioning my baked goods and/or gifting excess to lucky neighbors.)

OK, so to wrap things up, here’s the main takeaway: if you care about your heart, you should probably indulge in butter (and saturated fats) in moderation. But, in the same vein, it can’t be the only thing you focus on.

There’s also overall diet and lifestyle quality.

Want to get a big picture of your daily health habits? Why not track your workouts and food intake on GymStreak?

Here’s a sneak peek of this smart, AI-powered workout planner with nutrition tracking:

The PR for electrolytes supplements — drinks, powders, dissolvable pills, etc. — is incredibly well done. Think of them, and chances are, your mind immediately goes to performance. Or, more specifically, longer-lasting, better athletic performance.

But do they actually help? Or have we all been deceived by the sexy marketing campaigns (and packaging; omg, always so sleek, like an Apple product)? Let’s see.

First things first, what are electrolytes?

“Electrolytes” is a broad umbrella term for particles that carry a positive or negative electric charge.

However, from the human body’s POV, electrolytes refer to essential minerals in your body fluids, such as blood, urine, and tissues. Significant electrolytes in your body include:

• Sodium: Maintains fluid balance, supports nerves and muscle function
• Potassium: Supports cells, heart, and muscle function
• Chloride: Maintains fluid balance, controls blood volume and blood pressure
• Magnesium: Supports nerves, muscle, and heart function, controls blood pressure and blood glucose levels
• Calcium: Supports bones and teeth health
• Phosphate: Works with calcium to build strong bones and teeth
• Bicarbonates: Maintains the body’s acid and base (i.e., pH) balance, moves carbon dioxide through the bloodstream

All in all, electrolytes are crucial because they help keep your nervous system and muscles functioning as they should (e.g., a steady heart rate and rhythm), plus your “internal environment” balanced (e.g., a blood pH of around 7.35 to 7.45).

What’s the reasoning behind electrolytes supplements?

Four words: electrolytes loss from sweat. See, in general, when you exercise, you’ll sweat.

And ....

When you sweat, you not only lose water but may also lose enough electrolytes that you run into something called an “electrolyte imbalance”, which technically means that the level of 1 or more electrolytes in your body is too low or too high — but in this case, we’re talking about the “too low” bit.

Note: not all electrolytes are lost to the same degree through sweat.

Sodium and chloride are the most abundant electrolytes in sweat, and potassium, magnesium, and calcium in lower amounts. Here’s what happens when you get low on each of them:

• Sodium: Muscle cramps, loss of appetite, dizziness
• Chloride: Changes in pH, irregular heartbeat
• Potassium: Muscle weakness, muscle paralysis, mental confusion
• Magnesium: Muscle cramps, nausea, confusion
• Calcium: Osteoporosis, osteopenia, muscle spasms

Sounds scary, right?

At this point, electrolytes supplements make perfect sense. They replenish your electrolyte levels, so you won’t find yourself stumbling and flailing about on uncooperative, “jelly” legs.

But here’s the thing. Since electrolyte loss happens through sweat, that means:

You don’t need electrolytes supplements unless …

You’re sweating loads.

Like, loads.

Of course, because sweat rates can vary between individuals, most guidelines base their recommendations on exercise duration and other factors, such as temperature, humidity, and clothing. 

A good rule of thumb is that electrolytes supplements are only beneficial when you exercise for more than an hour.

And TBH, unless you’re exerting a lot, the benefit wouldn’t be much.

That is, according to a 2023 study published in the Journal of the International Society of Sports Nutrition, electrolyte drinks:

• Reduced the severity and likelihood of post-training cramping
• But did not improve running performance, overall hydration, mood, or heart rate

In participants who performed 3-hour long workout sessions. Yes. You read that right. 3 hours!

What does this mean for you?

Here’s a way you could approach hydration:

Here's why hydration is so important for your fitness:

The Importance of Proper Hydration in Your Fitness Routine

💧 Water. It’s boring, right? And yet it’s absolutely vital to our health and wellbeing. So it’s no wonder why, while we focus on training intensity, set variation, and improved nutrition, we often relegate hydration to the back of our mind. But if we want to unlock the

GymStreak BlogMatthew Stogdon

Learn more about the benefits of intra-workout carbs here:

Intra-workout Carbs: A Powerful Performance Booster or Recipe for Nausea?

Intra-workout carbs. Will loading up on bread, pizza, or candy truly enhance your performance in the gym, or is it all just a big, carby lie?

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What to look out for in electrolytes supplements

Here are a few tips for those looking to purchase electrolytes supplements:

• Choose the form that works for you: There are powders, ready-made drinks, gummies, tablets, and gels. Look through your options and find one that suits your needs, preferences, and budget. 
• Carefully screen the ingredient list: Make sure it contains all the electrolytes you need and in an appropriate ratio (most should come from sodium, with smaller amounts of potassium, magnesium, calcium, and phosphorus). It should also contain some carbohydrates. The American College of Sports Medicine recommends a carbohydrate intake of 30-60 g/h for extended workout sessions (typically, > 1 hour). 

On a closely related note … should you eat carbs before your workout?

Should You Eat Carbs Before Your Workout?

Eating carbs before your workout might seem like such an obvious thing to do - but does it really help with your lifting performance? Let’s see.

GymStreak BlogGene

• Don’t go overboard: Yes, you can “overdo” electrolytes. So, only use electrolytes supplements when necessary. Do not sip or chew on them like your regular OJ or gummy bears throughout your day.

What about supplements that’ll (actually) boost your performance?

Electrolytes supplements help you maintain performance at 100%.

But what if you’re looking to ramp it up to 120% or 150%? Well, we have a few things in mind.

There’s creatine.

Ultimate Guide To Creatine And Its Benefits

Wondering if creatine is worth your money? Here’s everything you need to need about it - including its benefits, dosage, and side effects - before buying.

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There’s protein powder.

Everything You Wanted To Know About Protein Shakes But Were Too Afraid to Ask🥤

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GymStreak BlogMatthew Stogdon

And there’s also good old caffeine.

Should You Mix Creatine with Caffeine?

Mix creatine with caffeine: yes or no? Find out if these two are BFFs or mortal enemies here, so you make the most of your supplements.

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Not to mention … staying consistent with your workout routine so you experience the physiological adaptations (e.g., muscle growth and improved VO2 max) to exercise that help you perform better.

Don’t know how to get started working out? Want to refresh your training plan because you’re bored? GymStreak, an AI-powered workout planner with an in-built nutrition planner, can help.

Check it out here:

You know how important it is to eat enough protein to build muscle.

But let’s be honest. Macro-friendly (translation: almost always dry) chicken breast can get boring after a while. Sure, there’s lean pork, beef, turkey, fish, etc., but they aren’t exactly … kind on the wallet. 💸

So, what’s a whole food protein source:

• That’ll provide your tastebuds with a respite from boring chicken breast, yet
• Is affordable?

Eggs. They’re so versatile, delicious, and easy to eat. The only problem?

They’re bad for your cholesterol. Supposedly.

But are they? In this article, we dive deep into the research to find out whether eggs are good or bad for you.

Why are eggs thought to be harmful?

It comes down to their dietary cholesterol content.

One large egg (50.3 g) contains 207 mg of cholesterol, all of which are found in the yolk.

Is that … a lot?

Well, for reference, the Dietary Guidelines for Americans used to recommend limiting dietary cholesterol consumption to 300 mg daily.

Why? Because dietary cholesterol was thought to increase blood cholesterol.

For the uninitiated, blood cholesterol is a waxy, fat-like substance that helps your body make cell membranes, many hormones, and vitamin D. There are 2 types of blood cholesterol:

1. “Good” high-density lipoprotein, or HDL
2. “Bad” low-density lipoprotein, or LDL

While health-beneficial in the right amounts, high levels of blood cholesterol (this applies even to HDL — like all things in life, too much of a “good” thing can be bad) may clog your arteries, leading to a:

• Heart attack
• Stroke
• Other health problems

But here comes the shocker.

Relationship between dietary and blood cholesterol = weak

Recent research shows that, for most people, the biggest influences on blood cholesterol levels are the mix of:

• Fats (eating a lot of foods high in saturated fats raises “bad” LDL cholesterol levels)
• Carbohydrates (a higher dietary intake of simple carbohydrates, notably added sugars, could lower “good” HDL cholesterol while raising “bad” LDL cholesterol levels)

… in the diet, instead of the amount of cholesterol eaten.

This is why the current Dietary Guidelines for Americans no longer set a numerical limit for the daily consumption of dietary cholesterol!

Are eggs good or bad: what does the research say?

OK, but what about eggs specifically?

The current body of evidence doesn’t support the notion that eggs are harmful to blood cholesterol levels (and, in turn, heart health).

How many eggs should you eat?

Given the current evidence, it seems that it’s safe to eat 1-3 eggs daily.

Of course, this also depends on your current health status and nutritional habits. So, it's best to check in with your primary healthcare provider for a more personalized and medically accurate recommendation.

Another thing you should note is that it isn’t just the number of eggs you eat daily that matters, but also how you’re cooking it and what you’re eating it with. 

For example, holding all other things constant, deep-fried eggs will negatively impact your heart health more than hard-boiled eggs.

Something that you might be wondering about:

Are Vegetable and Seed Oils Really That Bad for You?

Seed oils are pro-inflammatory — and increase your risk of countless chronic conditions, from heart disease to diabetes to cancer. Is that true?

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And eating eggs with a stack of pancakes drenched in maple syrup plus greasy bacon would be worse for heart health than having them scrambled and topped on avocado toast.

Also, IF you are worried about eating too many eggs, consider buying liquid egg whites. They’re relatively affordable, high in protein, and cholesterol-free. 

You could also top up your dietary protein shortfall with protein shakes.

Learn more below:

How Many Protein Shakes Is It safe to drink?

The chances are that dietary protein is bound to come up in conversations every few minutes or so. And if you’re a lifter yourself, you undoubtedly understand why. Protein is – undoubtedly – the most critical macronutrient when it comes to making improvements to your physique.

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Everything You Wanted To Know About Protein Shakes But Were Too Afraid to Ask🥤

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Will Downing a Protein Shake Before Bed Give Larger Gains?

How can you distribute your protein consumption daily for better gains? Will drinking a protein shake right before bed help? Find answers here.

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What else to do to keep your heart healthy

Your dietary habits are just a piece of the heart health puzzle.

To keep your heart in tip-top pumping condition, there’s also sticking to a regular exercise routine (a combination of strength training and cardio exercise) to keep those blood vessels strong and regulate blood pressure.

Need help getting started?

Let GymStreak, an AI-powered workout planner + nutrition tracker, show you the way.

Here's a sneak peek:

You’re 2 minutes into doing something important — finishing up that report due tomorrow, compiling your weekly grocery list, reviewing your credit card statements for unauthorized transactions … and you think you hear your phone buzz.

It’s right in front of you, so you pick it up. There’s nothing. No new notifications.

“Huh,” you think as you tap on the blue icon with the ‘f’/the rainbow-colored icon with an abstract camera/the black icon that makes you feel like you’re tripping.

(FYI, it’s Facebook, Instagram, and the app that may be banned in the United States as soon as January 2025.)

You blink, and 30 minutes is up.

“Shit, I better get back to work.” You put your phone down, pick up whatever you were working on, and just 2 minutes later … *imaginary buzz* It’s like Groundhog Day. Except, instead of getting a happy ending, you get nothing done 🤦‍♀️.

Meet, social media addiction

If that sounds familiar, we have 3 words for you: social media addiction.

Social media addiction — which has been identified as a possible behavioral addiction — is characterized by problematic social media use that negatively impacts psychological and everyday functioning.

Is social media addiction bad?

TBH, that question is fair.

Compared to being addicted to drugs like alcohol, nicotine, or cocaine, where there are clear adverse outcomes, social media addiction seems almost mild. You’re just scrolling with your thumbs; what’s the harm?

Loads, as it turns out.

The signs and symptoms of social media addiction could look like any other substance use disorder, and may include:

Plus, there are also the downsides associated with social media use itself (barring the addiction bit) in areas related to body image, eating disorders, and social comparison. Of course, social media is not all bad. It has been linked to:

• Social well-being
• Strong friendships
• Exposure to diverse perspectives

But if you related, like, hard with the introduction of this article, where you can’t go a few minutes without itching to tap on those damned apps, then your social media usage is likely already problematic.

Translation: it’s probably a good idea for you to try to wean yourself off social media or, at the very least, spend less time scrolling.

How to spend less time on social media

OK, how can you escape the chokehold social media has got you in?

Here are a few tips.

#1: Identify your triggers

Start noticing when you get the urge to touch your phone or open social media on your browser.

(Yes, we didn’t forget that you can use social media on browsers … but genuine question — does anyone do that anymore???)

When you catch yourself in that vulnerable moment, pause and ask yourself: “Do I need to do this right now? Is it an emergency? Will someone be in trouble if I don’t pick up my phone?”

This pause helps you interrupt an otherwise automatic behavior (i.e., get the urge —> touch phone —> open social media apps).

#2: “Marie Kondo” your phone

This step might be extreme for some, but you could delete social media from your phone if you think it’ll work for you. The rationale here is simple. If it’s not on your phone, you can’t use it. Genius.

And if you’re implementing this tip, don’t forget about the browsers.

For those, check out website blockers, such as Freedom, SelfControl, and BlockSite. A special mention on BlockSite, just because we spotted a hilariously relatable five-star Google review:

“I literally downloaded this just for blocking TikTok … which is a stupid toxic site/app/idea humanity has ever invented.”

Some website blockers are free, while others are paid. You should choose one that offers you the features you’re looking for and suits your budget.

#3: Set time limits on your social media usage

Don’t want to delete your social media apps because you know you’d re-download in 10 minutes?

Then, consider setting time limits on those apps. You could do it right on your phone; once you hit that set time limit, the app will automatically lock until the next day.

Here’s how you could set time limits for:

iPhones:

• Go to Settings > Screen Time
• Tap App Limits, then tap Add Limit
• Select 1 or more app categories (To set limits for individual apps, tap the category name to see all the apps in that category, then select the apps you want to limit)
• Tap Next at the top right, then set the amount of time allowed (To set an amount of time for each day, tap Customize Days, then set limits for specific days)
• When you finish setting limits, tap Add

Android phones:

• Open your device’s Settings app
• Tap Digital Wellbeing & parental controls
• Tap the chart
• Next to the app you want to limit, tap Set Timer
• Choose how much time you can spend on that app
• Tap OK

#4: Dedicate a specific hour of your day to social media

Don’t think time limits would do the trick for you either?

Then try blocking off a particular chunk of your daily schedule for social media use — you could call it “The Great Scroll”.

Possible slots include:

An unintended benefit of “The Great Scroll” may also be that you don’t need an hour to go through social media at all. There’s only so much stalking you can do on your exes *cue gasp* before you get bored.

Now, you may ask, “What will I do with the rest of my day?”

When you’re not spending your time with your face glued to your phone, you’ll find that your day becomes wide open for other enriching activities. We’re biased, obviously, so we’ll tell you about an activity you shouldn’t skip out on.

Physical activity. Namely, strength training.

So, if you need help getting started, why not check out GymStreak, the smart, AI-powered workout planner with in-built nutrition tracking that’ll get you fitter than ever?

A quick preview: