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Journal topic

Training and nutrition

Eating, training and recovering well, with or without enhancement.

Training and nutrition · 2 minHow to Keep Muscle While Losing WeightUp to a quarter or more of weight lost on a crash diet can be muscle. With the right rate, protein and training, most of what you lose can be fat.Training and nutrition · 4 minCounting Macros for Weight Loss: A Practical Guide for CanadiansSet your calories and protein, let carbs and fat fill the rest, and adjust from two-week averages. A plain method that works with Canadian groceries and labels.Training and nutrition · 2 minCutting Phases: How to Lose Fat Without Losing MuscleA well-run cut takes 8 to 16 weeks, keeps strength, and ends with a plan for what comes after. A badly run one ends in a rebound.Training and nutrition · 2 minYoga and Pilates for Fat Loss: What They Do and Don’t DoYoga and Pilates burn fewer calories than running or lifting, but they help weight loss in quieter ways: less stress, better sleep and more mindful eating.Training and nutrition · 2 minCalisthenics for Strength: Building Muscle With BodyweightBodyweight training builds serious muscle if you treat it like weight training: progressive overload, hard sets and enough food.Training and nutrition · 2 minCanadian Foods That Make Healthy Weight Loss EasierSome of the best foods for losing weight are grown and produced right here: filling, high in protein or fibre, and affordable.Training and nutrition · 2 minPre- and Post-Workout Nutrition While Cutting FatWhen calories are tight, putting more of them around training helps you keep strength and muscle. It does not need to be complicated.Training and nutrition · 2 minAre BCAAs Worth It? What Lifters Need to KnowBCAAs are one of the best-selling supplements in gyms. For anyone eating enough protein, they add almost nothing.Training and nutrition · 2 minLow-Impact Exercise for Beginners With More Weight to LoseYou do not need to run or jump to get fitter and lose weight. Low-impact movement builds the base, protects joints and is easier to keep doing.Training and nutrition · 2 minWinter Weight Loss: Staying Active and On Track Through a Canadian WinterShorter days, cold weather and holiday food make winter the hardest season for weight loss. A plan made for it makes the difference.Training and nutrition · 2 minHigh-Protein Vegan Diet for Building MusclePlant-based lifters can build muscle just as well when total protein is high enough and drawn from a variety of sources.Training and nutrition · 2 minCrossFit for Fat Loss: What to Expect and How to Start SafelyCrossFit's biggest fat-loss advantage is not the workouts themselves, it is the community that keeps people showing up.Training and nutrition · 2 minHIIT for Fat Loss: Workouts, Benefits and How Often to Do ItHIIT gets results in less time than steady cardio, but it is hard on recovery. Two short sessions a week is plenty for most lifters.Training and nutrition · 2 minMetabolism Explained: Genetics, Lifestyle and What You Can ChangeMetabolism is often blamed for weight gain. It does vary between people, but less than most think, and the parts you control add up.Training and nutrition · 2 minStress Eating: Why It Happens and How to Break the CycleEating to cope with stress is common and human. Shame makes it worse; a few practical systems make it smaller.Training and nutrition · 2 minBreathing and Bracing for Heavy Lifts: The Valsalva Method ExplainedHow you breathe under a heavy bar changes how much you lift and how safe your spine feels. Bracing is a skill you can practise.Training and nutrition · 2 minMeal Prep Ideas for Busy Canadians Trying to Lose WeightMeal prep removes most of the daily decisions that derail a diet. You do not need perfect containers or bland chicken; you need a repeatable plan.Training and nutrition · 2 minStaying Motivated Through a Long Bulk: Mental Strategies That WorkBulking is slow, softer-looking and often uncomfortable. The lifters who finish one well rely on systems, not willpower.Training and nutrition · 2 minA Bodybuilding Meal Plan for Muscle Gain (Canadian Groceries)A full day of eating built from ordinary Canadian groceries, with the numbers shown, plus how to scale it up or down for your own targets.Training and nutrition · 2 minNutrition for Muscle Growth: Protein, Carbs, Fat and TimingMuscle is built from training, protein and enough energy. Timing and supplements matter far less than getting those three right most days.Training and nutrition · 2 minIntermittent Fasting for Lifters: Methods, Muscle and What WorksFasting works for fat loss mainly because it makes eating less easier. For lifters, the details that protect muscle are protein, training timing and not fasting too hard.