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Studies have shown that consuming alcohol in the hours after exercise inhibits muscle growth, repair and weight loss. While abstinence isn’t most people’s first pick, no one wants to waste the time they’ve invested in the gym. Sure, it’s not always possible to avoid alcohol on the days that you work out- but the more you do, the more you set yourself up for results in fitness and muscle growth.

If you’re an otherwise fit, healthy person that trains regularly, diminishing performance and unexplained fatigue might be due to iron deficiency. It's a common nutrient deficiency affecting both men and women, so if you're feeling sluggish read on.

Most people think that building muscle and losing fat are completely separate fitness goals, however, they have a lot more in common than you think. Building lean muscle boosts your metabolic rate which helps with fat loss, and losing fat by training helps to build lean muscle - by not fearing the weights room and "getting bulky", you will maximize your results.

Counting your macros and calories can be a bit overwhelming at first, but practice makes perfect. Follow these simple tips to get you started and help you achieve your goals faster. Once you calculate your macros for the first time, don't be surprised if the numbers look a bit different to what you were expecting!

Training and drinking don't go hand-in-hand, it's as simple as that. There may be a dose-dependant effect, but drinking after exercise directly impacts muscle growth, fat loss and repair, setting the stage for disappointing gains, muscle fatigue, poor recovery, weight gain, and possible injury. Find out how you can train and still have a few drinks without sabotaging your goals.

There’s a single variable that will always predict whether you lose, gain, or maintain weight - by manipulating this single variable, you’ll be able to reach and maintain your goal weight: no yo-yo diet necessary.

Everyone who consumes coffee on a regular basis is painfully familiar with the 3pm crash. The added energy in the morning gets you going, makes you feel amazing, then suddenly drops you around lunch. There are several reasons for this crash, and instead of reaching for another cup to mask it, try a few of these strategies to get you through the afternoon.

One of the most commonly spread myths is that carbs are the enemy. Low carb diets are almost always trending, but severely limiting your carbohydrate intake can negatively impact your health and actually cause you to gain instead of lose weight. Read on and find out how and why to use carbs to help you achieve your goals.

We’ve all been there. On a roll with our training and nutrition, getting into a routine and feeling like we’re on top of the world. Then along comes the inevitable steps backwards in the form of an injury. You may not see it coming, or maybe you felt a niggle that became something more serious. Either way, the question now becomes how do I get back on track as quickly as possible? Nutrition plays a much larger role than most people think, so follow these tips to get back ASAP!

Food. From how much to have, when to have it and whether or not you can have too much of it, there’s never a dull moment when discussing its value.

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