As you lose weight, a number of adaptations take place in the body to reduce your daily energy expenditure.

Most of these adaptations are normal and to be expected. For example, a smaller body burns fewer calories than a larger body, so the energy required to maintain your weight at the end of a diet will be less than the amount of energy needed to maintain weight at the start.

A smaller body also means you burn fewer calories when exercising. …

How important is having protein after your workout? It turns out not much — but there’s a bit more to it than that. Here’s what you need to know about post-workout protein.

Many years ago, a fresh-faced overenthusiastic Aadam was just starting his personal training career. He was cocky, and he thought he knew it all. Which is just a diplomatic way of saying he was an arrogant little shit who didn’t know as much as he thought.

One of the things he was adamant about was the importance of post-workout protein. …

I know what you’re thinking: What — protein is bad for you now, but isn’t protein like the golden child of the nutrition world?

Unfortunately, nothing is safe from bullshit here: Carbs, fats, protein, fruits, and even vegetables. Oh, you think I’m just making stuff up for some cheap laughs?

Foam rolling is a type of self-massage that involves rolling parts of your body on a cylindrical tube.

Because it mimics the mechanisms of a massage, it’s claimed that foam rolling can help reduce muscle tightness, reduce muscle soreness, and increase joint range of motion and flexibility. Thus, improving performance and recovery.

But what does the research say?

1. Can foam rolling increase range of motion?

Fascia is connective tissue found throughout the body — it surrounds and holds your muscles, organs, and bones in place. When you stress fascia, like say by lifting weights, the fascia tightens which can reduce range of motion.

By foam rolling, some…

In 2007, Wired Magazine editors Gary Wolf and Kevin Kelly coined the term ‘quantified self’. A fancy phrase for ‘self-tracking’.

Two years later, in 2009, Fitbit launched its first product–the eponymously named ‘Fitbit.’

Your lack of weight loss has nothing to do with a ‘slow metabolism’––here’s what’s really going on.

When people talk about metabolism, it can sound like this mysterious entity residing inside of us quietly dictating the fate of our body composition.

Some people are genetically blessed with a ‘fast’ metabolism; they can eat whatever and however much they want and stay lean. Others have been cursed with a ‘slow’ metabolism; these poor souls got the short end of the stick and just looking at food has them piling on the pounds.

You can also ‘boost’ your metabolism by performing This One Weird Exercise or eating certain foods that also happen to be weird and unbelievable, drinking special…

Last month I sent out an email asking you guys to send me your questions on all things training and nutrition. Over the next few emails I’ll be answering them.

As the title of this email suggests, this is part one. So, without further ado, let’s get into the Physiqonomics Q&Aa. (See what I did there?)

Table of Contents

For easier navigating, here’s a list of the questions in this issue:

  1. What do you think about carb cycling and what sort of training would it suit best?


2. I’ve read that people who stay slim eat pretty much the same thing everyday. In your experience with clients and others, is this true? It doesn’t…

Back in January of 2013 I decided to get lean. Not just beach ready. I’m talking lean.

Here’s a photo that better illustrates what I mean:

No, that isn’t a nappy on the left–I had my shorts rolled up.

The process took me around ~8 months and taught me a ton. Not only about my own body, but also about training and nutrition; specifically, debunking a lot of the (incorrect) beliefs I’d held for years about changing my body composition.

These are a few things I learned along the way.

1. Hire a GOOD coach to manage your fat loss.

When you start dieting, your mind will begin to mess with you, especially as you get leaner.

This leads people to make stupid…

This article originally appeared here.

last year I wrote this explaining that if you weren’t losing fat it’s because you’re eating too damn much (even when you don’t think you are), and most of you were like:

Some were like:


By Adam Ali

Regardless of what diet someone may follow, everyone, in some form or another (whether they realise it or not), is incorporating ‘macronutrients’ into their diet.

The high-fat low carb (Paleo) folks are paying attention to their fat intake while keeping their carbs ‘grain and gluten-free’. The high carb, low-fat bodybuilders are paying attention to their carb intake to ensure the ‘spiking of insulin’ for ‘moar gainz.’ And the ‘bulletproof coffee’ dieters of the world are paying zero attention to how much butter they throw into their coffee.

So then, why write this article?

People have a funny…

Aadam @physiqonomics

Coach. Fitness writer |

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