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Latest Columns

Spot Reduction Doesn't Work
Uncensored - Scott Welch
Spot reduction is a myth, a fallacy, a make-believe construct. Spot reduction has gained a reputation for being more fiction than fact. Until recently, though, scientists weren’t able to prove in a... more
Split Up Your Workout To Burn More Fat
Uncensored - Scott Welch
If your goal is to lose fat, counting calories and burning them through exercise is of the utmost importance. If you’re not in a caloric deficit, your fat mass will never decrease. Calories are... more
Ricotta Carrot Cake
Daniela DeFeo - Daniela DeFeo
A delicious, high-protein carrot cake that is packed full of flavor minus the guilt! This recipe is easy to make, super moist, spiced just right and topped with a velvety frosting.    Dry... more
Can Delayed-Onset Muscle Soreness Be Avoided? By John Robert Cardillo
John Robert Cardillo - John Robert Cardillo
Muscle soreness is a result of muscle damage. After a high-intensity workout, there is delayed-onset muscle soreness (DOMS) because of the neuromuscular damage caused to the nerves connected to the... more
Principles of HIT3 Training with John Robert Cardillo
John Robert Cardillo - John Robert Cardillo
Unlike other training programs which are easier to perform because they demand less intensity of effort, the HIT3 system of high-intensity exercise is challenging and requires extreme commitment.... more
How Muscles Grow By John Robert Cardillo
John Robert Cardillo - John Robert Cardillo
Muscles are composed of bundles of muscle cells, which are referred to as muscle fibres. Each contains many myofibrils, which are made up of actin and myosin filaments. When performing high-intensity... more