Conventional wisdom has us convinced that high reps and light weights build muscle endurance and contribute little to muscle mass gains. However, is this a valid perspective? We need to look at the research to determine if heavy and light weight training cause different effects. After reviewing the research out there, it seems that using heavy or light weights doesn’t matter much in terms of hypertrophy. Studies show that muscle growth tends to be equal despite using light or heavy weights (high rep vs low rep). But this is only true when going near failure, and one benefit of lifting heavy weights is the better strength gains you see when compared to light weights. Based on this, your best bet is to incorporate high reps with light weights AND low reps with heavy weights into your workout. This will enable you to target both metabolic stress and mechanical tension; both are essential mechanisms of muscle growth.

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Creatine is an effective and safe supplement to help you build stronger and bigger muscles. But science also reveals that, when it comes to how to take creatine, there’s a specific way to use it (e.g., creatine before or after workout?) to maximize its benefits and save money while you’re at it. Today, I’ll show you how to do just that in 4 easy steps.

I’m going to show you how to lose belly fat for good with a 4-week plan. During each week, we’ll implement one of 4 things that have been found in research to be the key to lose stubborn belly fat and keep it off. We’ll show you how to properly assess and monitor your belly fat loss progress, give examples of food swaps to consider for your weight loss diet plan to kick start fat loss, talk about a few exercises to speed it up, and then combine everything with a bonus tip for those who are really serious – and want to lose belly fat, fast. By the end of this podcast, you’ll have a full plan that you can get started with immediately, and if followed consistently, will help you finally lose that stubborn belly fat.

There’s a common misconception out there that eating healthy (and tasty) on a budget is impossible. But that’s not true. You can, in fact, meal prep on a budget. I’m going to show you exactly how you can build an effective and healthy budget-friendly meal prep plan for just over $8.00/day ($8.39)–complete with budget meal recipes. The meal plan will consist of 4 main meals with at least 20g of protein within each meal in order to keep our muscle protein synthesis levels elevated throughout the day. The total equates to 2,700 calories and roughly 160g of protein.

What exactly does creatine do to your body? How does creatine work? And where does it go? What creatine benefits should you expect to feel, and how soon? Is it safe? And are there any creatine side effects you should know about? Today we’ll cover all that by doing a deep dive into what to expect throughout your first 30 days of taking creatine.

“How to lose belly fat” is one of the most common questions out there. And that’s understandable. Belly fat is really easy to gain and notoriously hard to lose. It can seem as though no matter what exercises you try to lose belly fat and no matter how well you eat, the belly fat just won’t budge. And unfortunately, with the exception of surgery, there is currently no proven method of being able to spot and reduce fat from the belly. There is an exercise, however, that is incredibly underutilized yet powerfully effective when it comes to losing even the most stubborn belly fat. Today I’ll share what that is and how you can start using it right away to lose belly fat.

Trust me, the little things add up. Apply these tips and you’ll be surprised by just how much they increase your step count and even more surprised by how much of a difference it makes towards your fat loss over time. That said guys, I want to emphasize that walking or any form of cardio is only effective for fat loss if it’s used in combination with a diet. So use your diet as the primary way to create a calorie deficit and supplement it with walking to help speed up the process.

Click below for a step-by-step plan to lose stubborn fat and build muscle: https://builtwithscience.com/your-potential-realized/

Can you build muscle and lose fat at the same time? Yes–and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback of being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesn’t mean it’s impossible to build muscle while losing fat, and in today's podcast, I'll share 3 steps for how to build muscle and lose fat at the same time.

A body recomposition isn’t ideal for everyone, but in the cases, I went through and with this protocol, it can be an effective way for you to shortcut your transformation. But, in the long run, you’ll likely eventually want to transition to a dedicated muscle-building or fat-loss period and prioritize one or the other.

And for an all-in-one, step-by-step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterward so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/quiz-pricing/gender

If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat-loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting every day AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this podcast, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster and provide you with a sample fat-loss meal plan that puts this all together for you.

Although some of the swaps I mention here CAN definitely help speed up the fat loss process, just know at the end of the day adhering to a calorie deficit is most important. So experiment with your diet and stick to what you find works best for you and your lifestyle. And for an all in one step-by-step program that not only optimizes your weekly workouts for you, but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:

How to lose belly fat? Belly fat is really easy to gain yet often the hardest area to lose. There are 2 types: the annoying belly fat we all know that covers your abs, and a more dangerous type of belly fat stored deep within your organs known as visceral fat. To find out how to get rid of both types of stubborn belly fat (most effectively), I reached out to 5 of the world’s most qualified fat loss scientists and came up with 5 easy steps anyone can easily start doing today to lose belly fat. Includes belly fat workout and nutrition tips.

Despite protein powder (or “protein shakes”) being by far the most widely consumed supplement within the fitness industry, most people are lost when it comes to how to choose the best type of protein and even more so when it comes to how to best use protein powder to build muscle. In this podcast I’ll cover everything you need to know about protein. Hope this helps!