Key Takeaways Although many fitness folk turn up their noses at walking as a form of cardio, it has a number of advantages over high-intensity cardio. Not only does it burn more calories than many people realize, it’s also very easy on the body, has almost no negative impact on strength or muscle gain, and…

This Vegetable Rice Noodle With Peanut Sauce Foundational Five Nourish Bowl is a great example of how to make a fully delicious and equally nutritious meal that will leave you satisfied and well-nourished. This Nourish Bowl is inspired by the many flavors from Thailand. When I traveled to Thailand in 2015 I had the joy…

Key Takeaways A stim-free pre-workout supplement is a pre-workout supplement that doesn’t contain any stimulant ingredients like caffeine, but that still boosts your workout performance. Stim-free pre-workouts help you avoid the negative side effects that some people experience when taking caffeine, and increase the effectiveness of regular pre-workout supplements. Keep reading to learn how stim-free…

How to Use the Thermic Effect of Food to Boost Your Metabolism – Legion Athletics 0 Home / Blog / Podcast / How to Use the Thermic Effect of Food to Boost Your Metabolism Written by Michael Matthews Evidence Based   Keep on imagining, because all of this is a mirage.  The reality is no…

The Definitive Guide to Full-Body Workout Routines – Legion Athletics 0 Written by Michael Matthews Evidence Based   Picking a workout routine can feel like picking a political candidate. Many people have strong opinions as to which is best and are often quick to denounce all other options. For instance, after reading about why the…

How many months’ progress do your pictures represent? What were your stats for each picture? September 2018 (145 lbs, around 17% body fat) September 2019 (155 lbs, around 19% body fat) What has happened so far on the program? I followed a more flexible “If it fits your macros” diet. My main focus was having…

You Can’t Mess This Up – Legion Athletics 0 Written by Michael Matthews Have you ever garbaged down enough food to tranq a girthy buffalo and then fretted that you’ve botched your diet? Have you ever skipped a workout or two or five because of injury, travel, or reasons best known to the Dread Lord…

Bill Campbell on the Future of Exercise Science – Legion Athletics 0 Written by Michael Matthews   If you’re familiar with my books, blog, and even my line of supplements, Legion, you know I’m all about the science, baby! Anecdote and experience are useful, of course, but it can be easy to get fooled. There…

In 2020, my team and I published over 184 articles here on the Legion blog and another 174 episodes of The Muscle for Life podcast. As with everything this year, there were a few surprises. Articles about maintaining and gaining muscle during and after the COVID-19 lockdowns topped the list, but there were also a…

You Can’t Mess This Up – Legion Athletics 0 X X X X X Written by Michael Matthews   This episode is part of a monthly series that I have dubbed “Motivation Monday.” (Yes, I know, very creative of me. What can I say, I’m a genius…) Seriously though, the idea here is simple: One…