Losing fat and building muscle at the same time is possible if you avoid common pitfalls like dropping your calories too low and not resting enough.
If you don't eat enough protein, you may find it harder to reach your fitness goals. Here's what to know.
Protein is key for muscle gain, and as long as you're in a calorie deficit, you don't have to cut carbs or fat, fitness reporter Rachel Hosie said.
To reap the benefits of a new lifting routine, focus on nutrition, consistency, rest, and avoid overtraining, powerlifter Chris Duffin said.
Insider reporter Rachel Hosie says she cut her body fat from 30% to 17% by eating a high-protein diet comprised of chicken, turkey and Greek yogurt.
If you're spending two or four days in the gym, alternate between upper- and lower-body exercises to allow space for growth and recovery, experts say.
After 9,000 squats, Evan Zhang found his quads were bigger and his glutes "fuller," but he said it was physically and mentally draining.
Bench presses can be swapped for push-ups, and you can use furniture to recreate a pulling exercise at home, Phase SiX trainers told Insider.
The number on the scale can go up and down due to a variety of factors, such as whether you ate a salty meal or drank alcohol, experts told Insider.
Morning energy can fuel performance, but if you're a night owl, consistency is more important than an early routine, trainer Sarah Molloy said.
Lactic acid builds up in muscles during intense exercise and causes a burning sensation. However, it is not responsible for next-day muscle soreness.
Some exercises help build muscle and burn fat quickly, experts say. Cut back on cardio and target muscle groups with weight lifting.
With a 970 pound deadlift, Adam Bishop knows a thing or two about building strength, and there are five common mistakes he always sees people make.
Building muscle while minimizing fat gain is possible, but you'll need to nail certain key factors and be patient.
'Toning' is a marketing term designed to appeal to women, but muscles cannot be "toned," they can only grow or shrink.
Table of Contents: Masthead Sticky Common myths about weight for women are that it’s dangerous and will make them big and “bulky.” Lifting heavy weight is not only great for building strength, it can help you develop a lean, muscular body. Weight lifting can also boost your self confidence, help […]
The best way to build muscle is to perform compound exercises which recruit multiple muscle groups. According to Zack George, personal trainer, gym owner, and the UK’s fittest man, there are five main movements to focus on. These are deadlifts, squats, pull-ups, bench press, and shoulder press. George explained to […]