September 2023
An alternative to SMART goals: PACT [The best 2023 guide with examples]
[Article under construction] Note that the PACT goalsetting framework was originally coined by Anne-Laure Le Cunff, see her article here. Summary SMART goals were invented to better manage people within a business. Applying the SMART [...]
July 2022
Can I lose more belly fat by lifting weights?
Skipping weight lifting because you think it will “make you look bulky”? So you keep doing more cardio and 10 minute ab workouts, hoping to achieve that toned look (with less belly fat). But you [...]
January 2022
Up to 2.5x more fat loss by sleeping more?
See the bottom of the page for evidence pyramid explanation. Trying really hard, but not losing fat? So you (desperately) eat even less calories & increase the endless cardio? At the same time: are you sleep [...]
Science deep dive: Severe sleep loss and muscle growth
See the bottom of the page for evidence pyramid explanation. 1. Saner et al. (2020) The effect of sleep restriction, with or without high‐intensity interval exercise, on myofibrillar protein synthesis in healthy young men A [...]
December 2021
Science deep dive: What happens in your muscles when you cut?
See the bottom of the page for evidence pyramid explanation. 1. Pasiakos et al. (2010) Acute energy deprivation affects skeletal muscle protein synthesis and associated intracellular signaling proteins in physically active adults Participants were 8 [...]
November 2021
Science deep dive: dropping weight fast vs slow
See the bottom of the page for evidence pyramid explanation. 1. Garthe et al. (2011) Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes Although this is [...]