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When aiming for a particular physique goal, you might feel torn between losing weight and gaining muscle. The good news? You don’t have to choose one over the other. With the right approach, you can achieve both through “body recomposition.” To help you out, I’ve put together the ultimate 30-day body recomposition workout to get lean; while this process requires a bit more strategy than simply focusing on weight loss, reducing body fat and building muscle simultaneously is possible. Body recomposition may sound contradictory because of the differing requirements for losing fat and gaining muscle. You need a caloric deficit…

What is a parasomnia? Parasomnias are types of sleep disorders that involve unusual and unwanted behavior while you’re sleeping. They include well-known conditions, such as sleep talking and sleepwalking, as well as lesser-known issues like sleep paralysis. While parasomnias are more common in children than adults, they can occur at any age. When you’re sleeping, your brain cycles through several stages of sleep, ranging from wakefulness and light sleep to deep sleep and dreaming sleep. Your brain needs time to transition from one of those stages to the next, and a parasomnia may occur when something disrupts that transition. Depending…

In this episode, I sit down with Paul Epstein to explore the intricacies of decision-making and building momentum. Paul shares his unique “head, heart, hands” framework for making better decisions and emphasizes the importance of balancing both emotional and logical aspects. We also dive into personal insights and professional experiences that have shaped Paul’s approach to decision-making. Our conversation covers the significance of understanding the Green, Yellow, and Red framework in professional settings and how disrupting self-limiting beliefs can lead to success. Paul also introduces the concept of “Monday Momentum” to help listeners build confidence and achieve their goals through…

The barbell overhead press is a true test of strength because nobody yells, “It’s all you, bro.” as they yank the bar from your chest. With the overhead press, you can lift it, or you can’t. Although the barbell overhead press is not the only way to improve overhead strength, it’s the one that allows you to lift the most weight, so it’s the king of the overhead jungle. For those seeking to improve their overhead press, you’re in expert hands. Tasha “Iron Wolf” Whelan, a world champion powerlifter and strongwoman athlete with over two decades of coaching experience, has…

Getting enough protein in your diet isn’t always easy. The average person needs about 0.8 grams of protein per kilogram of body weight per day, which amounts to around 58 grams per day for a 160-pound person. And if you’re working out regularly and looking to put on muscle mass, you’ll need even more than that — about 1.2 to 2.2 grams of protein per kilogram of body weight per day, depending on your training. Luckily, there are a few simple swaps and tricks you can apply to increase your protein intake without overhauling your entire diet. Here’s how to eat more protein…

In today’s fast-paced world, it can be tough to stay on track with nutrition goals. That’s where meal planning comes in. Meal planning is more than just a trendy concept; it’s a proven strategy backed by scientific research. According to the American Journal of Preventive Medicine, people who meal plan may be more likely to consume a balanced diet, achieve weight management goals, and experience improved overall health outcomes. By carving out a little time and effort each week, you can set yourself up for success and take charge of your nutrition and weight loss. What Is Meal Planning? Meal planning…

OUR WEEKLY BREAKDOWN of everything in our editors’ pantries, go-bags, bathroom cabinets, and wellness spaces that we’re obsessing over at the moment.TIMELINE MITOPURE SOFTGELSIt’s okay if you haven’t heard of Urolithin A. It’s okay, we hadn’t either. Until we came across Timeline did we start to look a little deeper into the mitochondria enhancer that is turning back the clock on cellular aging. Timeline’s Mitopure Softgels pack a serious punch with their proprietary Mitopure, the first and only clinically tested, highly pure Urolithin A postbiotic that delivers 6X more Urolithin A than a glass of pomegranate juice (which houses this powerhouse…

Time Stamps 00:02:51 – Aggressive Fat Loss 00:18:38 – Cheat Reps vs. Strict Reps 00:27:21 – Studies in Beginners 00:40:58 – Exercise Stability for Building Muscle 00:49:49 – Optimal Doesn’t Exist 00:57:49 – Experiment With What Works for You 01:28:31 – Science vs Bodybuilder Knowledge 01:44:00 – The Pump 01:55:55 – Overhead Press Recommended products and more from the SBS team Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches. Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app…

The product recommendations in this post are recommendations by the writer and/or expert(s) interviewed and do not contain affiliate links. Meaning: If you use these links to buy something, we will not earn a commission. From soft and fluffy Hawaiian-style dinner rolls to luscious blueberry cheesecake parfaits, Walmart offers many fan-favorite foods. America’s largest grocery retailer just keeps giving its shoppers more reasons to come back, like the store’s new line of over 300 affordable, chef-inspired products. Every month, you’ll find exciting new items added to the store’s shelves. Whether you’re browsing the freezer aisle, the snack aisle, or anywhere…

Crafting a sizzling “About Me” section can transform your dating profile from drab to delicious. Find out how.You’ve swiped right and gotten matches, but it’s not working. It might be your profile that’s holding you back. With just seconds to make an impression, your “About Me” section is crucial. Think of it as your personal highlight reel—enticing and leaving them wanting more. If it’s not working its magic, you could be missing out. Read on to learn how to turn that blank box into a captivating snapshot of your fabulous self.Your dating profile is your chance to show potential matches…