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Keto Diet + Strength Training For Women = Quick Fat Loss

Keto Diet + Strength Training For Women = Quick Fat Loss

October 26, 2020
Estimated reading time: 4 minutes
When it comes to losing body fat, the gold standard is to combine exercise and nutrition. The goal is to eat in a way that allows you to train hard, preserve muscle mass, and achieve an energy deficit. Several different exercise/diet combinations have proven effective but very low carb diets are generally avoided due to...
Understanding Magnesium Chelates For Superior Heart Health, Stress Management & Metabolism

Understanding Magnesium Chelates For Superior Heart Health, Stress Management & Metabolism

October 19, 2020
Estimated reading time: 5 minutes
Magnesium is essential for life playing a major role in the metabolism of glucose and nervous system function. It acts as an electrolyte and is intimately related to the function of vitamin D and calcium in the body, regulating bone and muscle function. Along with affecting over 300 enzymatic reactions in the human body, magnesium...
Why Can’t I Lose Weight Despite Exercising?

Why Can’t I Lose Weight Despite Exercising?

October 12, 2020
Estimated reading time: 5 minutes
Conventional advice tells you to exercise if you want to lose weight. Repeated studies and real-life experience show this is often not the case, leading many disappointed exercisers to ask “Why can’t I lose weight even though I’m exercising?” This is a complicated question because there are a lot of different moving pieces to weight...
The Dangers of Chronic Dieting for Female Athletes

The Dangers of Chronic Dieting for Female Athletes

October 5, 2020
Estimated reading time: 5 minutes
When it comes to sports nutrition, most athletes pride themselves on eating in a way that optimizes performance. They are committed to spending time, money, and effort to get the highest quality pre- and post-workout nutrition. Despite this commitment to fueling for performance, women and girls are at substantial risk of underfueling. Research shows that...
Eccentric Training = Better Results, Less Work

Eccentric Training = Better Results, Less Work

September 28, 2020
Estimated reading time: 4 minutes
Most people like the idea of getting better results with less work. Eccentric training is one way to do this. Research show that focusing on the eccentric, or lengthening, phase of a lift will produce superior hypertrophy, strength, and power—if you program properly. To ensure everyone is on the same page, here are definitions related...
Always Count Tempo: Build More Strength & Muscle By Controlling Lifting Speed

Always Count Tempo: Build More Strength & Muscle By Controlling Lifting Speed

September 21, 2020
Estimated reading time: 4 minutes
There’s a strange paradox in program design: One of the most important variables is unknown or incompletely understood. Tempo, or the speed with which you perform the different components of an exercise, plays a huge role in training outcome. If you ignore it, your gains will be mediocre and you put yourself at risk of...
Keto For Older Adults = 5x Greater Fat Loss Than Low-Fat Diet

Keto For Older Adults = 5x Greater Fat Loss Than Low-Fat Diet

September 14, 2020
Estimated reading time: 4 minutes
If losing body fat is on your to-do list, a low-carb keto diet is something you should consider. A new study shows that cutting carbohydrates in favor of fat can help older adults lose significantly greater body fat than a low-fat diet. This study was noteworthy because it debunks the popular concern that keto diets...
How Strength Training Can Help You Lose Body Fat

How Strength Training Can Help You Lose Body Fat

September 7, 2020
Estimated reading time: 4 minutes
Conventional knowledge tells us that aerobic exercise is the ticket to weight loss. Ask any trainer and they will tell you they’ve had clients who insist on doing cardio to lose weight before starting a strength training program. Unfortunately, this approach usually leads to disappointing returns due to several factors: Many people find aerobic exercise...
Drawbacks of 6 Meals A Day & Other Meal Timing Mistakes

Drawbacks of 6 Meals A Day & Other Meal Timing Mistakes

August 31, 2020
Estimated reading time: 4 minutes
One of the most pervasive myths regarding meal timing is that you should eat six small meals every few hours to increase metabolism and lose weight. In fact, research shows that this approach often backfires and may lead to weight gain and worse metabolic function. The theory behind the six meals-a-day recommendation is that when...
How Women Use Energy Differently From Men During Exercise…and Need Different Nutrition

How Women Use Energy Differently From Men During Exercise…and Need Different Nutrition

August 17, 2020
Estimated reading time: 3 minutes
When it comes to gender differences in nutrition, the focus is often on specific nutrients such as iron and calcium that women may need more of. As important as optimal levels of these nutrients are, there are also gender differences in how women use energy that need to be accounted for. New research shows that...

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