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.
There's nothing wrong with "normal" desserts, but incorporating some protein-rich ones will help you stay full, hold on to muscle, and lose fat.
Peanut butter banana protein bread, chocolate chunk oat cookies, and berry mousse helped Insider reporter Rachel Hosie reach her fitness goals.
Carbohydrates like bread can provide essential energy for the body, which is important if you work out, nutritionist Dr. Mike Molloy told Insider.
Erik Conover said he dropped his body fat from 16.8% to 11.2%, gained 8 lbs of muscle, and lost 10.5 lbs of fat, eating 4,000 calories a day.
Brendan Jones said he lowered his body-fat percentage from about 18% to 20% to about 12% to 14% over 100 days despite having no access to a gym.
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.
One of the biggest muscle-building myths is that you must eat protein after a workout. This and more myths busted by fitness experts.
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.
'Toning' is a marketing term designed to appeal to women, but muscles cannot be "toned," they can only grow or shrink.