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Question: I would like to lose fat and gain muscle.  It is my understanding that I need a calorie surplus to gain muscle and a calorie deficit to lose fat.  How can I achieve both of my goals?

Lose Fat and Gain Muscle

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Energy Density of FoodsEnergy Density of Foods

Did you know that eating an apple prior to each meal can actually help your weight loss efforts. While this practice doesn't actually change the way that your food digested or utilized, it can actually make you feel full so that you may eat less during the meal. Apples are high in water and fiber - components that fill you up and help you feel satisfied.  more ...

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Target Heart Rate
Your target heart rate zone is a range of heart rates that reflect your level of intensity. During exercise, it is beneficial to be at an intensity that is just right: not too easy and not too hard. Although it is not imperative that you monitor your heart rate during exercise, doing so is one way to let you know if you are working out at an appropriate intensity.  more ...

Muscle Soreness
Muscles can become sore and stiff if you use them in ways that they are not accustomed to being used. This is especially true if you do activities that repeatedly lower your body with gravity. Such muscle contractions almost always involve muscle lengthening, and are called eccentric contractions.  more ...

Healthy Grocery Shopping Tips
The grocery store can be a dangerous place because it's you against the million-dollar marketing schemes put forth by food manufacturers. Grocers place enticing products at aisle ends and at eye level on shelves to catch your attention and draw you in for the purchase.  more ...

Calcium-rich Foods
Even if the "Got Milk?" ads haven't won your taste buds over, there are still many foods that you can choose from to get your recommended daily amounts of calcium.

Other dairy products, such as cheese and yogurt, are very good calcium choices. Look for low-fat or non-fat options.  more ...

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