LATEST ARTICLES  by Gareth Sapstead There's more to visible abs than just eating less. A lot more. Are you making any of these common mistakes?  by T Nation Can a one-sentence diet work? You bet it can. Here are four to choose from, no obsessive calorie-counting required.  by TC Luoma Twenty-rep breathing squats are probably one of the toughest exercises there is, but can you use them on other exercises? You bet.  by Tanner Shuck Want a big back? Keep it simple with these three basic exercises and one overriding principle.  by T Nation Some supplements are okay. Some are very good. And there are a few you just don't want to live without. We asked our pros and experts about their favorites.  by TC Luoma Can Coca-Cola, or for that matter, any cola drink, help you peddle faster or lift more total weight? Check out this new science.  by TC Luoma You can now earn a glute specialty certification from a major certification organization. Do you want to kill yourself now or later? FEATURE ARTICLE Are Small, Frequent Meals Outdated? by Dr. Jade Teta  One minute something is in vogue and the next it's not. However, eating small frequent meals is NOT outdated and is a fantastic strategy for many people. We now have plenty of substantial research telling us that there are many different eating regimes that work and have benefits. Â A quick perusal of the last several years of research will reveal that one meal a day (OMAD) style of eating can work great for some. Different time restricted feeding schedules can deliver great results. A more recent study showed skipping dinner may be superior to skipping breakfast. Varied fasting regimes can be beneficial.  All of these studies have created excitement. New information typically generates a novelty bias for a bit. It's common to overemphasize the new and under-appreciate the old, but it doesn't make a whole lot of sense since new things haven't been tested by time. Usually, the tried and true is better than the fresh and new. Â The current consensus in nutrition research is still that calories matter most. Sure, we now know hormonal influences impact things like hunger, mood, cravings, and energy, but in the end we must attend to the calorie levels of the individual diets we choose. Â There are two things required for sustained fat loss:
The calories drive the weight loss and the hormones push that weight loss towards fat loss and sustainability. You need both. Quality and quantity are equally important. It's impossible to separate the two. Â The question of eating frequency comes down to the individual. We're unique and should honor that. So eat in a way that keeps these things in check: sleep, hunger, mood, energy, cravings (SHMEC). So long as you're attaining or maintaining your desired body composition, why change? Â In the end, you should always return to what works best for you. Remember, research is a tool for averages not individuals. The research can get you in the ballpark, but you'll need to tweak and adjust to get it just right for you.
TRENDING  by Shadow Pro  by Chad Waterbury
POWERFUL WORDS Keep the idea that you're still going to be lifting in the year 2050. Strength doesn't develop overnight and impressive muscle doesn't appear in a couple of weeks. Knowing you're in it for the long haul will influence your technique rep by rep and prevent you from pushing the high risk/low reward envelope too often.  – Chris Colucci If you want to perform your best, nothing beats getting the recommended 7-9 hours of continuous, high-quality sleep. Not an earth-shattering recommendation, but one that has stood the test of time and research.  – Calvin Huynh
   
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