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A woman in the gym measuring her belly fat
By Tyler Sellers 4 months ago
8 Tips How To Lose Belly Fat Without Losing Weight
Not everyone with the goal of losing belly fat wants to get to an overall lighter and slimmer body. As a personal fitness and strength coach, I often deal with clients who want to shed fat around their belly and bulk up at the same time. This combination of weight loss from fat and building lean muscle is difficult to achieve. That’s why I teamed up with a few colleagues and a dietitian to... Read more >
A buff person holding a bowl of measuring tape
By Tyler Sellers 4 months ago
How to Burn More Calories Than You Eat? (4 Easy Steps)
The solution to losing weight isn’t that complicated: just exercise more and avoid extra calories. However, putting that into practice is where it gets a bit tricky. With over a decade of experience helping people lose fat and get their exercise and nutrition in order, I’d like to share some time-tested and proven methods that’ll help you burn off more than you eat. Let’s begin. Read more >
A muscular male having a cold shower
By Tyler Sellers 5 months ago
Do Cold Showers Help You Lose Weight? (Backed by Research)
Being in the cold water was once a dare, but these days, people mimic that feeling by taking cold showers — and they do it to burn calories. Word of this went around my clients, and many enquired if it could help them lose weight. Since I was skeptical and, more importantly, did not want them to do something dangerous, I spent a couple of weeks researching the matter. My findings will answer... Read more >
A buff person holding steroids
By Tyler Sellers 3 months ago
Do Steroids Help With Acne? (According to a Dermatologist)
With my experience as a personal trainer, I have encountered a lot of athletes who took anabolic steroids. And I always try to educate my clients on the risks they are taking. At the same time, many of them have clever counterarguments, and sometimes I’ve struggled to deal with them. One comment I recently heard was someone telling me that they took anabolic steroids to help with their... Read more >
Front view image of a person running
By Tyler Sellers 4 months ago
Run Before or After a Workout? (Goal Oriented Answer)
As a fitness coach, I often get this question from my clients and friends: should you run before or after a workout? For months, my clients and I have integrated running before and after every exercise routine. The results varied, and I had to devote my time to research to get to know why. I have summarized all the information obtained in this article. Let’s get into it. Read more >
Top view of weighing scale and a lot of pills
By Tyler Sellers 5 months ago
Do Steroids Make You Gain Weight? (What You Need to Know)
Over the years, I have dealt with many clients that have taken steroids both as a medical treatment for injuries and diseases, as well as those taking them for performance gains. One thing that surprises a lot of people, especially those that don’t take them due to medical advice, is steroid-induced weight gain. In some cases, the increases in body weight are severe and can be difficult to... Read more >
A woman pouring a scoop of protein powder
By Tyler Sellers 5 months ago
How Many Tablespoons in a Scoop of Protein Powder?
As a personal fitness coach, I have tested many protein powders over the years. And while most people simply use the scoop that comes with protein supplements, there is sometimes a very good reason to understand how many tablespoons or grams of protein powder are in each scoop. The reason this might be important to athletes is that many people don’t want to take the commonly suggested dose or... Read more >
A person lifting in the gym
By Tyler Sellers 2 weeks ago
How To Keep Gains After a Steroid Cycle? (Simple Guide)
As a personal trainer, I spend most of my days in the gym with clients and colleagues. And I’ve come to a stage where I can always tell when someone has been using anabolic steroids to develop more lean muscle mass. The problem a typical steroid user will face is that the sudden increase will eventually disappear again as natural testosterone levels return. But there are ways to maintain... Read more >
A person sleeping with a person beside him annoyed from the snoring
By Tyler Sellers 5 months ago
Does Losing Weight Help Sleep Apnea? (According to a Doctor)
It's common knowledge that quality sleep goes hand in hand with weight loss, and the lack of sleep makes you prone to gaining weight. But does that mean that individuals with sleep apnea can reverse their fate by simply losing weight? I gathered a team at Total Shape and sought a sleep expert's counsel for in-depth research to establish whether sleep apnea can be reversed by losing... Read more >
A person holding light dumbbells while hanging a towel around his neck
By Tyler Sellers 3 months ago
How Long Should I Wait To Shower After Working Out?
Having a shower after a workout and a short cool-down phase can be a highlight for any training session. As a personal trainer, I get all my clients to carefully plan their post-workout routine to avoid muscle soreness. And one of the questions I often get is how long people should wait before they head for a shower. So, I teamed up with a physiotherapist to find out if there’s scientific... Read more >
Pouring water inside his tumbler
By Tyler Sellers 5 months ago
How Much Water per Scoop of Protein Powder? (From a Trainer)
As a personal fitness coach, I make sure that all my clients take protein powder after a tough workout session. And one question that always comes up is if there’s an ideal amount of water to mix with the protein. To be honest, I always just used a standard shaker, but I wanted to find out if there is a generally recommended amount. So, I got together with my dietitian to do some research,... Read more >
A woman sitting inside the gym
By Tyler Sellers 3 months ago
How to Get Energized Before a Workout? (Based on Science)
There’s nothing worse than getting through the first couple of sets at the gym and realizing that you have low energy levels because you rushed your meals earlier in the day. As a personal fitness coach, I can see this immediately in my clients when they start a training session, but there are simple things you can do even on a busy day to boost your workout energy. To figure out the ideal... Read more >