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How to Gain Muscle & Lose Fat: A 4-step Process (Sample Meals Included)

How to Gain Muscle & Lose Fat: A 4-Step Process (With Meal Plan)

Updated December 10, 2020December 10, 2020 by Dr. Jason Cholewa, PhD, CSCS

Have you heard it’s impossible to lose fat while gaining muscle? An impressive number of studies demonstrate this to be false (see Benito et al. 2020 for a review and meta-analysis of 111 studies). I’ve seen it firsthand. In my own study, 20 women gained 3.31 lbs of lean mass while losing 1.5% body fat…

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Muscle Hypertrophy Workout for Beginners: Definitive Guide

Updated December 8, 2020December 12, 2020 by Dr. Jason Cholewa, PhD, CSCS

So you want to work out for hypertrophy, but you’re not sure where to begin. Should you ask your buff friend? Trust bodybuilding magazines? Check out YouTube and Instagram? Everyone seems to have their secret sauce, and it gets confusing fast. In this definitive guide, you’ll see exactly what to focus on based on my…

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10 Tips to Improve Your Workout Performance

10 Proven Tips to Improve Your Workout Performance

Updated November 23, 2020December 2, 2020 by Dr. Jason Cholewa, PhD, CSCS

“Will I ever recover enough to deadlift again?” When I injured my lumbar spine, anxiety plagued my workouts for months. But I finally managed to overcome my performance anxiety and even improve my workout performance. I’ll show you how in this article, with tactics sport psychologists and world-class trainers use to make pro athletes win….

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Coronavirus, Exercise, and Health: An Evidence-Based Guide for Athletes & Lifters

Coronavirus, Exercise, and Health: An Evidence-Based Guide for Athletes & Lifters

Updated October 6, 2020October 14, 2020 by Dr. Carl Juneau, PhD

Why should you listen to me? I have a background in exercise science (B.Sc) and epidemiology (PhD). Since the pandemic hit, I read and wrote a lot about the coronavirus, including a review of cost-effective interventions to suppress COVID-19 and a series of long-form articles with Tomas Pueyo that have been viewed about 60 million…

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Working Out & Lifting Weights With a Face Mask What Do the Experts Say

Working Out & Lifting Weights With a Face Mask: What Do the Experts Say?

Updated August 21, 2020August 21, 2020 by Dr. Carl Juneau, PhD

Why should you listen to me? I have a background in exercise science (B.Sc) and epidemiology (PhD). Since the pandemic hit, I read and wrote a lot about the coronavirus, including a review of cost-effective interventions to suppress COVID-19 and a series of long-form articles with Tomas Pueyo that have been viewed about 60 million…

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Evidence-based, cost-effective interventions to suppress the COVID-19 pandemic: a rapid systematic review

Evidence-based, Cost-effective Interventions to Suppress the COVID-19 Pandemic: a Rapid Systematic Review

Updated April 26, 2020August 5, 2020 by Dr. Carl Juneau, PhD

How can we control the COVID-19 pandemic cost-effectively? I worked with Tomas Pueyo’s group around the clock to answer that question. We found that some interventions are way more cost-effective than others (e.g. for H1N1 influenza, contact tracing was estimated to be 4,363 times more cost-effective than school closures—$2,260 vs. $9,860,000 per death prevented [Madhav…

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Coronavirus: The Hammer and the Dance

Updated March 20, 2020April 26, 2020 by Dr. Carl Juneau, PhD

Update: Since translating The Hammer and the Dance, I have joined Tomas Pueyo’s volunteer team. We have published 3 more articles on Medium (one, two, three) and we’re publishing a scientific study of Cost-effective Interventions to Suppress the Covid-19 Pandemic. Tomas Pueyo, the author of Coronavirus: Why You Must Act Now, just wrote another huge…

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