Category Archives : exercise and fitness

Macro Diet and Exercise: What You Need to Know

Macro Diet and Exercise: What You Need to Know If you are reading this, chances are that you are either about to start the macro diet to lose weight and get healthy, or already began and have some questions how it plays out when it comes to exercising and other...

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Do I Add Back Calories I Burn During Exercise?

This is one of those questions we get every day. "Should I add calories that I burn during exercise back to my total". While I can see why this is tempting, the answer is a firm, absolutely not! Here's Why: If you used the IIFYM calculator to get your macros,...

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  • Adding back calories, flexible dieting, Home, iifym, macro diet,
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The Vast Benefits of Kettlebell Training: Build Your Grip, Stamina, And Physique

  Barbells and dumbbells have long been the staple of an effective training program. And for good reason; they provide the biggest bang-for-your-buck when it comes to building strength, muscle, and sculpting an impressive physique. But, in recent years, a new kid has shown up on the block and has...

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  • fat loss, full-body, grip strength, kettlebell, weight training,
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Cardio Exercise: What’s the Best Way to Lose Fat?

  The new year is among us and with it many individuals are about to embark on a fat loss journey. However, many may be confused as to how to reach their fitness goals. They may be following an IIFYM approach to nutrition (if not, find out your macros here...

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  • best cardio, cardio vs. weight training, fasted cardio, fat loss,
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9 Benefits of HIIT: Is it the King of Cardio?

  I’m about to use a word that I absolutely hate, and that word is CARDIO. I may be standing alone on this one, but I’m willing to bet there are many of you out there reading this Godofsalt.com article having the exact same thought. I live an extremely hectic...

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  • benefits, cardio, fat loss, hiit, quick, workouts,
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Are Compound Exercises Vs Isolation Exercises?

  Compounds vs isolations – training’s version of the clean eating vs IIFYM debate! By the way, here’s a link to our IIFYM macro calculator to help you optimize your diet. This article, on the other hand, will help you optimize your training. Both compounds and isolations have been included in...

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  • compound exercises, isolation exercises, lifting weights, weight training,
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What Should I Do When I Hit a Weight Loss Plateau?

  This question is paramount to being successful while flexible dieting.We had a great piece created for this reason, here are the steps to go through and questions you should be asking: Here's how to break out of a fat loss plateau There are about 7 different actionable steps to...

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  • body composition, fat los plateau, fat loss, lose fat, weight loss,
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Is An Exercise Routine Necessary to Lose Fat?

  There's been a lot of discussions recently in the community about this, and the plain answer is; No. You don't need an exercise routine. Although voluntary activity such as cardio and/or a resistance training has health benefits and raises your energy expenditure, it's not needed to lose fat. Diet...

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How do I Know When to Transition From Cutting to Muscle Growth?

  We've encountered a lot of clients want to know how to transition goals. Going from fat loss centric to muscle growth focused. We had an article created on this exact topic. Especially since there's a lot to consider when it comes to transitioning diet plan goals: Are you ready to transition...

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  • build muscle, cutting, gains, lose fat, muscle growth,
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Why An Exercise Routine Isn’t Necessary To Lose Fat

  While many people attribute their weight loss to exercise, it turns out that using an exercise routine really isn’t necessary for losing body fat. Although that may sound counterintuitive to everything you’ve heard in the past, total weight and fat loss is actually due to creating what is known...

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  • exercise, exercise routine, fat loss, weight loss, weight training,
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Utilizing Mental Imagery to Enhance your Training

  “In sport, mental imagery is used primarily to help you get the best out of yourself in training and competition. The developing athletes who make the fastest progress and those who ultimately become their best make extensive use of mental imagery. They use it daily as a means of...

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  • exercise, fitness, lifting weights, mental imagery, training visualization, weight training, workout,
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Retaining Muscle Mass – Should You Do Pre or Post Workout Cardio?

  Cardiovascular training aka “cardio” has countless benefits for the human body, which we won’t delve into in this article. However, we do have a serious question for you… How many times have you seen people get to the gym, hop on a cardio machine, gas themselves to death, and...

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  • cardio, diet, fitness, hiit, interval training, muscle retention, post workout, pre workout, training, weight loss, workout,
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Is Working Out While Sick Detrimental To Your Health?

  Waking up grumpy, achy and a nose running more than a broken faucet, only to end up working out anyway (because gainz) sounds quite admirable. Nothing’s going to stop you from sweating your way to an even better version of yourself. Yeah, that sounds cool until you’re “that person”...

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  • exercise, exercise routine, health, prevention, recovery, sick, working out,
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New Lifters: Embrace The Muscle, Forget The Scale

  You recently incorporated weight lifting into your exercise routine. During the short time you have been lifting weights you notice that your clothes are fitting differently and visually you can see some muscular development. However, the scale isn’t moving. At this point it is common to question:“What is happening?”“Am...

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  • beginner, fat loss, muscle gain, muscle growth, new lifter, weight training,
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When Is It Time To Fire Your Personal Trainer

  If you’ve been following along with the IIFYM approach to shed fat, build muscle, and achieve a better body (if not, here's the IIFYM macro calculator) chances are, you’ve been working hard in the gym as well. You likely have hired a personal trainer and have been going at...

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  • cardio, coach, exercise, personal trainer, personal training, standards, weight lifting,
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Announcing Our First Sponsored Athlete: IFBB Pro Matt Christianer

  IIFYM Sponsors IFBB Pro Matt Christianer If you have been following the journey of IIFYM.com, you know that our macro diet website started out as a small blog with diet plans. My goal was to provide as much quality information about flexible dieting as possible. To teach people how...

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  • bodybuilding, interview, nutrition, olympian, professional, supplements,
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Reality vs. Perception of Body Image: The Falsehood of the Ideal Physique

  Nowadays, appearances are being brought to our attention constantly. Through billboards, TV commercials, magazine ads, and social media to name a few. It’s enough to make you stop and check yourself in every reflection you pass by, or to sneak in an ‘ab check’ every now and again. Because...

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  • body image, brain health, fitness models, Instagram, mental health, perception, reality,
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The Best Core Exercises to Protect You from Injury

  We all have abs, yet not everyone is able to achieve that sacred ripped 6-pack. While we could discuss how to achieve that defined midsection (which we do briefly below), this IIFYM article is going to focus more on the functioning of your abdominals, rather than the aesthetics. This...

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  • ab workout, abs, best ab exercies, functional training, weight training,
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Dynamic Stretching Advantages and How to Apply Them

  We all know how important stretching is. It’s been preached about for decades. We all can remember the days of being in school and having gym teachers and coaches running us all through stretches. Unfortunately, in those days it was primarily static stretches and not dynamic stretching. People are...

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  • athletic performance, fitness, health, injury prevention, sports, stretching, weight training,
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5 Rules for a Best Upper Body Workout

  Let’s face it, who doesn’t want a jacked upper body? There’s no shame in it, and by following the points in today’s IIFYM article you create both a powerful and sculpted upper body in no time! While following the basic lifts and rules is important, if you truly want...

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  • exercise, fitness, lifting weights, upper body exercises, upper body workout, weight training,
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The Essential Guide to Workout Supplements

  While getting all of your nutrients and energy from whole food options is ideal, IIFYM.com isn’t naïve to think that people aren’t looking for workout supplements to fill in the gaps. With so many brands and products on the market, it’s difficult to decipher what is legit and what...

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  • caffeine, citrulline malate, creatine, fish oil, supplements, whey isolate, whey protein, workout supplements,
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Part 2: Compound vs Isolation Exercises – Which one is Superior?

  In part 1 we talked about the different benefits of isolation and compound exercises, exploring the relevant research on this topic. In part 2 we are going to take this research and see how we can implement it to optimize our training for balanced muscle growth. Also, check out...

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  • build muscle, compounds, exercise program, fat loss, isolations, weight training,
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What Stimulates Muscle Growth More…Whole Eggs or Egg Whites?

  You are woken up by an early text message from your friend. They say “Remember we had that discussion about egg nutrition? I told you whole eggs are better than egg whites.” With one eye open, you message back and say, “What the heck are you talking about?” Your...

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  • egg nutrition, eggs, healthy diet, muscle growth, nutrition,
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50 Workout Songs for Cardio

  If you’re reading this, you’ve likely already embraced our playlist of the best workout songs available for heavy lifting and PRs. You’re breaking more PRs than a bull breaks china, and now you’re mentally preparing for the next major challenge for anyone that steps in the gym- cardio. Yes,...

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  • best workout songs, cardio, fitness, hiit, hiking, jump roping, steady state, workout music,
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Is Cardio Necessary For Fat Loss?

  When most people think of fat loss, the first thing that comes to mind is endless hours of walking on a treadmill. Articles in popular magazines have advocated aerobic training in the so-called, “fat burning zone” over and over again, making it seem impossible to lose fat any other way. Although there is...

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  • cardio, healthy diet, nutrition,
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Gain Muscle and Lose Fat: Can You Accomplish Both Simultaneously?

  Who doesn’t want to get jacked and shredded? But the age-old question always seems to be, can you gain muscle and lose fat at the same time? Why not? Gain muscle and lose fat FTW! It can be done said all the old school bro-science magazines! See any of...

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  • bulk and cut, gain muscle and lose fat, iifym gain muscle, iifym lose fat, lose fat and build muscle,
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Pre-Workout Supplements: 6 Side Effects and How To Avoid Them

  Before getting started, IIFYM would like to point out that pre-workout supplements are not for everyone and can have serious side effects to your overall health if not used as directed. IIFYM recommends that you consult with your doctor before using any pre-workout supplements. Also, IIFYM does not support...

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  • insomnia preworkout, preworkout, preworkout headaches, preworkout side effects, preworkout stomach issues,
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“Everyone is different”: The Lazy Person’s Excuse for Dieting and Exercising but Not Losing Weight

  How many of you at one time or another gave an excuse as to why you weren’t making progress with your fat loss diet? I couldn’t tell you how many times I heard people say “everyone is different, Matt.” While I agree, that excuse doesn’t hold up when it...

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  • dieting, fat loss, macronutrients, nutrition, weight loss,
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The Pros and Cons of Online Fitness Streaming

  Are you someone who is enthusiastic about fitness, but can't find the time to go to a gym? Or maybe you have so many chores to complete at home and you're too tired to go outside to workout? And wouldn’t it be great if there was someone or something...

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  • cardio, exercise, fitness, fitness services, lifting weights, online fitness, time efficient,
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The Best Bicep Workout Strategy for Hypertrophy

  While I’m here to bring you the best bicep workout for hypertrophy, we need to get one thing straight. Nothing in fitness is a guarantee. We at IIFYM want to keep it real. What works for me, might not work for you—and vice versa. There is no one size...

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  • biceps, gym, hypertrophy, lifting weight, weight training,
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50 Best Workout Songs For Heavy Lifting and Hitting PR’s

  Let’s cut to the chase. We aren't about playing the love music from below a lady's window while wearing a leotard and goofy hat. We're about lifting heavy stuff and get jacked as hell. That isn't going to happen while listening to nature noises or Marvin Gaye. Great workouts don't start...

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  • best workout songs, gym music, weight training, workout music,
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Build Muscle and Lose Fat Workout: Why You’re Spinning Your Wheels

  “I want to build muscle and lose fat at the same time.” This is a phrase that is all too common in the fitness industry. If you ask most people what their goals are when they start training, this is usually the first phrase that comes up. It's one of...

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  • build muscle, cutting, gains, lean, lose fat,
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The Best Chest Workout Program to Build Mass

  Big and perky, that’s how we like ‘em. Someone new walks in and it’s the first place our eyes snap to. No, I’m not talking about a bar scene, but actually, the gym and finding the best chest workout for a bigger pair is a seemingly never-ending journey. A...

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  • build mass, chest workout, compound exercises, exercise, lifting weights, weight training,
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The Transition: To Start Cutting Fat or Bulking?

  Low reps or high reps? Free weights or machine? IIFYM or Clean Eating? All of these questions pale in comparison to how often I’m asked whether it’s time to start cutting fat or bulking by athletes I consult. It’s time such a common question is answered once and for...

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  • body fat, bulk, cut, cutting fat, lean bulk, muscle, muscle growth,
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The Best Back Exercises To Increase Pull-up Volume

Lebron may “wow” crowds pulling up for threes, and Migos by “pulling up in a ‘Rari” but for most of us, our best chance of impressing someone with our pull up skill is in the gym. Unfortunately finding someone with sick pull-ups skills is about as rare as finding someone...

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  • best back exercises, exercise, pull up, resistance training, weight training, working out,
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6 Ways You Can Optimize Muscle Soreness Recovery

  Muscle soreness recovery after a workout is often overlooked by many fitness professionals, athletes, and bodybuilders. For many, they place large amounts of focus and preparation on getting to the gym, optimizing supplement timings, pinpointing every meal and macro but then forget to optimize a key pillar in sports...

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  • health, injury prevention, muscle recovery, muscle soreness, treatment, vitamins,
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