The High 10 Legion Articles of 2019

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How to Break Through Weight Loss Plateaus in 6 Simple Steps

In 2019, my team and I published 189 articles here on the Legion blog and another 147 episodes of The Muscle for Life podcast.

As expected, most of the winners are building muscle and losing fat, but this year there were some surprises on topics like steroids, dieting, and motivation. My team and I are already planning not only to increase the number of articles and podcasts we publish, but also to continue to deal with new topics.

If you like what you see on this list, you will love what comes in 2020.

Here are the top 10 articles published on Legion in 2019:

  1. Everything you should know about Newbie Gains wins, according to science
  2. This is the final guide to Front Squat (safe and in the right shape).
  3. Dr. Gundry & # 39; Plant Paradox Exposed: 7 Scientifically Sound Reasons It's a Scam
  4. What 33 studies say about the CICO weight loss diet
  5. The ultimate beginner's guide to powerlifting (with a free workout plan!)
  6. This is all you need to know about trenbolone
  7. According to science, you can get so strong naturally (with calculators)
  8. What 35 studies say about Winstrol and muscle growth
  9. The military diet: what 25 studies say about losing 10 pounds in 7 days
  10. 5 uncomfortable fitness truths everyone needs to hear

Everything you should know about Newbie Gains wins, according to science

In just your first year of proper exercise, you shouldn't have any problems increasing your body strength by several hundred pounds and building 15 to 25 pounds of muscle (and about half of that if you're a woman).

This is the power of "newcomers".

However, there are many myths and misunderstandings about this phenomenon.

Some people say that newbies are not really something because nothing special happens on a physiological level.

Others say that newcomers' profits are a hit and miss and are mainly due to genetics. Either you have it or you don't have it.

Others still say that most people can benefit from newbies, but only as a beginner and for any type of training.

Who is right?

The truth is, if you are new to proper weight lifting and dieting, you will gain more muscle and strength in your first year than ever before.

In other words, you can win newbies.

But what's also true is that cheating out of this honeymoon phase is easy if you make a few common mistakes.

Learn more in this article. . .

  • Why newcomers can win
  • How much muscle can you expect in your newcomer phase?
  • How long newcomers last win and why they end up
  • How to maximize your newbie profits
  • What to do when your newbie reaches the end?
  • And more

Here is the article:

Everything you should know about Newbie Gains wins, according to science

This is the final guide to Front Squat (safe and in the right shape).

If you find the barbell squat uncomfortable, if you can't do it properly due to an injury or lack of mobility, or if you just want to change it and try something different, the front squat is probably the next best.

In fact, I would argue that a combination of squatting in front and other exercises (like deadlifts) can cause leg development that matches the squat in the back.

This surprises many occasional athletes because the front squat looks like a painfully uncomfortable way to strangle themselves with a barbell.

And when you first learn to squat, the setup may be a bit painful, you will definitely feel uncomfortable, and you will likely question the wisdom of holding a heavy barbell against your neck.

Fortunately, the exercise is not nearly as difficult or dangerous as it looks. If you know what you are doing and do enough repetitions, the positions of the bar, arm and wrist will be comfortable and the movement will be easy and smooth.

This article will help you get there.

You will learn:

  • Exercise the muscles of the front squat
  • How to crouch with a beautiful shape
  • Three worthwhile variations of the front squat
  • How to do safe and effective front squat workouts that work
  • And more

Here is the article:

This is the final guide to Front Squat (safe and in the right shape).

Dr. Gundry & # 39; Plant Paradox Exposed: 7 Scientifically Sound Reasons It's a Scam

For several years, Dr. Steven Gundry The plant paradox has been the Reading a diet book that claims the conventional recommendation to eat lots of fruits, vegetables and whole grains is flawed and in many cases even harmful.

In other words, according to Dr. Gundry contains many of the foods you've been told are good for you, substances that trigger "chemical warfare" in your body and insidiously undermine your health over time.

Gluten, dairy products and sugar – the usual suspects – are fingered, but also another component of many fruits, vegetables, legumes and cereals, which many people have not heard of: lectins.

These little "protein splinters" like Dr. Gundry calls them, it is said, causing chaos in the body and causing weight gain, “leaky gut”, cancer, heart, brain and autoimmune diseases as well as a number of nuisances such as acne, gas, morning stiffness, joint pain, migraines and chronic pain and fatigue.

In fact, lectins are so destructive that Dr. Gundry has denounced it as the leading cause of most health problems. So it was time to slaughter the cow on the sacred diet, which generally consumes more plant-based foods because it makes people sick, fat, and ultimately dead.

Is that true?

Well, no, and this article shows you why.

You will learn in it. . .

  • What are lectins and how do they actually affect your body?
  • Why Dr.'s Supplement Company Gundry is a scientifically bankrupt scam
  • The problems with a lectin-free diet
  • A better way to eat than the diet described in The plant paradox
  • And more

Here is the article:

Dr. Gundry & # 39; Plant Paradox Exposed: 7 Scientifically Sound Reasons It's a Scam

What 33 studies say about the CICO weight loss diet

It is not surprising that after several decades of counterfeit doctors, fitness gurus and marketers who shill complex diets like the Plant Paradox Diet, the Ketogenic Diet, the Carnivore Diet, the Military Diet, and the like, many people long for an easier approach .

Something like the “calories in, calories out” diet, also known as the CICO diet.

Proponents promise that this is the easiest, most reliable, and most effective way to lose weight, and that once you try, you will never try another weight loss diet again.

Critics say that while it can help you lose weight, it does so at the expense of your long-term health.

Who is right?

The short answer is that the CICO diet is not a diet at all. It simply describes the mechanism by which all diets work and have always worked – eat fewer calories than you burn.

As the old saying goes, everything old is new again and in this article you will learn why the CICO diet is exhumed again.

In the end you will know. . .

  • What is the CICO diet?
  • Why people follow the CICO diet
  • What are the advantages and disadvantages of the CICO diet?
  • A better way to eat than the CICO diet
  • And more

Here is the article:

What 33 studies say about the CICO weight loss diet

The ultimate beginner's guide to powerlifting (with a free workout plan!)

Powerlifting has become increasingly popular in the past few decades, and you've probably heard many different things about this sport.

Many people associate power lifting with being tall and strong, but not very slim or “aesthetic”.

There's even an old joke in the fitness world: "If you can't get lean enough for bodybuilding, you can always try powerlifting."

Many people also have reservations about powerlifting because they fear being injured. This is understandable when you watch one of the cruel powerlifting videos that are floating around the internet.

There is also the less common, but still widespread idea that most powerlifters are only for boys and girls with incredibly good genetics to push and pull heavy things. In other words, it's a sport for strong people, but not a sport that makes you strong.

So if you have a lot of conflicting feelings about whether you should try powerlifting or not, I understand.

As soon as you take a look under the hood of powerlifting and find out what it's really about, you will quickly recognize the truth:

  • It's not just about getting as big and strong as possible, no matter how much fat you gain.
  • Compared to most sports, it is not dangerous if done correctly.
  • It's not reserved for the incredibly powerful genetic elite.

Indeed, the reality of power lifting is that. .

  • This is one of the best ways to build muscle and strength
  • It is an outstanding sport for beginners and advanced as well as for everyone in between.
  • This is one of the healthiest and safest ways to stay in shape, provided you follow a well-designed program and use the right technique.

The bottom line is: if you're new to lifting weights or an old hand interested in getting as strong as possible, you want to learn about powerlifting.

And this article breaks everything down and ends up with a simple powerlifting program for beginners.

Here is the article:

The ultimate beginner's guide to powerlifting (with a free workout plan!)

This is all you need to know about trenbolone

Read all about steroids and sooner or later you will learn more about trenbolone, also known as "Tren".

It is considered a high-risk, high-reward steroid – a medication used by world-class bodybuilders, powerlifters, and athletes to add the finishing touch to an already impressive body.

If normal testosterone is jet fuel for muscle gain, tren is the afterburner.

Trenbolone fans claim it would help you. . .

  • Build muscle and gain strength faster than any other steroid
  • Avoid many of the normal side effects associated with taking large amounts of testosterone (breasts, gas, etc.).
  • Lose fat and "harden" better than any other drug

. . . The end result is a jacked, slim, dry, and strong version of your former self.

However, this price is subject to a fee.

Although the side effects of trenbolone are different from those of testosterone, it is more dangerous and harmful in many ways.

So if you are curious about the effects of trenbolone, you should read this article. This is where you learn. . .

  • What is trenbolone
  • How Trenbolone Works
  • Why people take trenbolone in addition to testosterone and other steroids
  • How can you tell if someone has trenbolone?
  • The side effects of trenbolone
  • And more

Here is the article:

This is all you need to know about trenbolone

According to science, you can get so strong naturally (with calculators)

Some people say that with enough hard work, patience, and food, you can get as strong as you want.

It's just a matter of your work ethic Trenbolone Dedication.

On the other hand, others say that while you can gain a lot of strength compared to your starting point, after just a few years of lifting you have achieved most of the strength that is available to you.

You will find convincing arguments on both sides, rich in research, anecdotes, and examples. To further cloud the water, the out of control surge in steroid use has made the discussion even more complicated.

Some people say steroids don't have much of an impact on strength, while others make fun of such claims and explain how steroids can take your strength to an unnaturally high level.

What should you do with it?

The short story is: If you are new to weightlifting, you can get much stronger than you are now. If you're an experienced lifter, you may still be able to get a lot stronger.

That said, it won't be easy – it will take years of hard-working, difficult, deliberate training and eating to get there.

What is also true is that as a natural lifter you will never be as strong as with steroids. Just like with muscle building, steroids offer a huge advantage in strength gain.

In this article you will learn more or less everything you need to know to get as strong as possible in a natural way. You will learn:

  • What is strength?
  • What determines how strong you can get?
  • How much do steroids help with strength gains?
  • How strong can you get of course?
  • Which rep range is best suited to gain strength?
  • And more.

Here is the article:

According to science, you can get so strong naturally (with calculators)

What 35 studies say about Winstrol and muscle growth

When Olympic sprinter Ben Johnson surfaced because of steroid fixation, it was found that his favorite drug was a chemical called stanozolol, also known as winstrol.

Johnson initially refused to take steroids, but was immediately freed from his recent world record and the one he set a year earlier. He later admitted to taking steroids like Winstrol and Testosterone since 1981 and was barred from professional sprinting for life after failing another drug test in 1993.

Although Johnson made Stanozolol famous, it was used by sprinters, bodybuilders and athletes of all kinds long before Johnson went bust and is still used today.

Known as one of the best steroids for cutting, it helps people build moderate amounts of muscle without increasing water weight or body fat.

What does science say?

Why do athletes still risk their careers to reap the benefits?

Why do bodybuilders, powerlifters and amateur weight lifters take it?

And what are the side effects?

In this article you will find the answers to all these questions. You will learn:

  • What is Winstrol
  • Why people take Winstrol
  • What are the Winstrol side effects
  • How can you tell if someone is taking Winstrol?
  • And more.

Here is the article:

What 35 studies say about Winstrol and muscle growth

The military diet: what 25 studies say about losing 10 pounds in 7 days

The military diet has become a cult online.

In contrast to common weight loss diets such as the ketogenic diet, the carnivore diet and the detoxification diet, there is remarkably little information about the military diet.

It appears to have emerged from the gut of the Internet around mid-2012, but exactly where it came from and who created it is a complete mystery, even for its supporters.

Click to get answers and you will quickly get some facts about this diet:

  • It's about eating a very strict menu of certain foods three days a week and then eating a low-calorie but relatively normal diet the other four days of the week.
  • It is referred to as the "secret" diet used by the military to get new recruits into combat, and by actors, models, and other celebrities to lose weight as quickly as possible.
  • If you follow the diet up to a T, you can expect to lose up to 10 pounds in 7 days, according to proponents.
  • Other than the basic military diet plan and the meal plan (which we'll discuss in a moment), there is no official military diet, and recommendations and rules vary depending on who you ask.

Despite its mysterious origins, it is still very popular, as evidenced by the 150,000 people who search for it online every month.

Like many weight loss diets, it has an attractive kick:

  • You only have to follow the military diet plan 3 days a week.
  • You can still enjoy some normal foods while following the diet.
  • You don't have to follow the diet forever to lose weight.
  • You can lose "up to 10 pounds a week".
  • You don't have to exercise.

This is the sales pitch, but how does it work in reality?

In this article you will find the answer to these and other questions. You will learn:

  • Why is it called military diet?
  • What should you eat on the military diet?
  • Will the military diet actually help me lose 10 pounds of fat in a week?
  • Is the military diet safe?
  • And more

Here is the article:

The military diet: what 25 studies say about losing 10 pounds in 7 days

5 uncomfortable fitness truths everyone needs to hear

You will find countless articles, posts and tweets on how you can benefit your life when you get in shape.

However, what you will often find is that the "influencers" who write this article tend to stay away from the issues that newcomers to fitness need to hear the most.

The truth is that it takes a lot of discomfort, struggle, and perseverance to get in shape.

It is worth knowing this because knowing what they are in advance can help you tackle the many challenges of getting in shape.

The most common mistake people make when they choose to get fit are unrealistic expectations.

They expect it to be easy.

To be fast.

To be consequent.

And the icy splash of reality has prevented many from achieving their goals of getting a leaner, stronger, and healthier body. In this article, you will learn some of the truths at home, how to get in shape to overcome the rocky path in front of you.

You learn things like:

  • The importance of accepting imperfection
  • How to admire others without demotivating yourself
  • The right way to motivate yourself to train
  • It will be difficult to stay on course if you get in shape
  • How to deal with resistance from friends, family and others
  • And more

Here is the article:

5 uncomfortable fitness truths everyone needs to hear

Award

A simple and accurate weight loss calculator (and how to use it)

Although I originally published this article a few years ago, I updated it this year with a brand new and much better calculator. Now, not only does it help you plan your calories and macros for losing weight, it also shows you how quickly you can lose fat without losing muscle, and how long you need to cut to achieve your desired body fat percentage.

Here is the article:

A simple and accurate weight loss calculator (and how to use it)

This is all for 2019, guys

Reading these 10 articles will tell you more about strength training, muscle building, and fat loss than most at the gym.

Whether you're completely new to fitness and looking to start over this year, or are an experienced gymnastics rat who is going to the next level in your (weightlifting) belt, you can get a lot out of these articles.

I hope you enjoy reading everything as much as I enjoyed creating it, and much more will come this year!

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