8 Tips for Avoiding Holiday Weight Gain that Actually Work

Key Takeaways Most people gain just 1 to 2 pounds of fat during the holidays, and this is easily avoided or lost if you know what you’re doing in the kitchen and gym. One of the best ways to avoid excessive fat gain during the holidays is to eat one large meal per day, and stick...

“Metabolic Damage” and “Starvation Mode,” Debunked by Science

Key Takeaways “Metabolic damage” isn’t real, has never stopped someone from losing weight, and doesn’t need to be “fixed” with special diet techniques. “Starvation mode” is sort of real, but isn’t nearly as dramatic as many people think, and naturally resolves itself after you stop dieting. Keep reading to learn the real reasons weight loss slows and...

How to Calculate Your Body Fat Percentage Easily & Accurately (With a Calculator)

Just looking for the Legion body fat calculator and nothing else? Here you go:   Want to learn more about the art and science of measuring your body fat percentage? Keep reading! Key Takeaways Body fat percentage is the percentage of your body weight that’s fat. A healthy body fat percentage for men is 8 to 17% body fat,...

Good Question: Should You Eat Back the Calories You Burn from Exercise?

Key Takeaways Eating back the calories you burn during exercise is unnecessary and usually just slows weight loss. Most of the methods people use to calculate how many calories they burn during exercise overestimate their actual calorie burn, which can lead people to eat more than they should. Keep reading to learn why “eating back” the calories...

The Secret to Body Recomposition: Lose Fat & Gain Muscle

Key Takeaways When you’re new to weightlifting, you can easily build muscle and lose fat at the same time by restricting your calorie intake and lifting weights. After your first year or so of weightlifting, muscle gain becomes much more difficult, and you’ll make better progress by focusing on either muscle gain or fat loss. Keep...

A Simple and Accurate BMR Calculator (and How to Use It)

Just looking for an accurate BMR calculator and nothing else? Here ya go: The Legion BMR Calculator What unit would you like to use? How much do you weigh? (in lb) How tall are you? (in ft/in) How old are you? (in years) Your basal metabolic rate (BMR) is . . . Not sure what a BMR calculator is, why...

A Simple and Accurate Weight Loss Calculator (and How to Use It)

Just here for the weight loss calculator? Here you go: The Legion Weight Loss Calculator What unit would you like to use? How much do you weigh? (in lb) How tall are you? (in ft/in) How old are you? (in years) What's your body fat percentage? Your lean body mass (LBM) is Your fat mass (FM) is Your basal metabolic rate...

The Definitive Guide to Reverse Dieting (2020)

Key Takeaways Reverse dieting involves gradually increasing your calorie intake over the course of several weeks or months, usually by increasing your daily calorie intake by 50 to 100 calories per week. Proponents of this practice claim that it increases metabolic rate, allowing you to eat more and more food without gaining fat. The reality is reverse...

12 Easy Eating and Exercise Habits for Keeping Weight Off

Key Takeaways For most people, keeping weight off is much more difficult than losing it because they slide back into the same habits that made them overweight in the first place. By dropping a few “bad” eating and exercise habits and adopting better ones, weight maintenance becomes significantly easier. Keep reading to learn the 12 best habits...

10 Remedies to reduce belly fat

Reduce Belly Fat Excessive belly fat is not attractive, nor is healthy for the body to carry around excessive belly fat. It can lead to health problems which could be hard to fix or resolve Home Remedies to Reduce Belly Fat What can you do about belly fat?  Below is a list of some things you can...