The Outlive Blog

How can I be healthy in winter season? 6 Tips

By Jared Polowick

Ever wonder how you can make winter healthier? How can you make winter happier? Inside we’ll look at a few options to make winter a better season.

Tired After Working Out

Feeling Tired After A Workout? What To Do

By Jared Polowick

You work out to become strong, fit, and healthy—and all it does is reward you with tiredness. What do you do when working out makes you tired?

Can't Gain Muscle

Why Can’t I Gain Muscle? Checklist Of 8 Items

By Jared Polowick

Perhaps you’ve started working out, you’ve changed your diet, and started to sleep more… but no matter what you’ve tried, you can’t gain muscle. Why is that happening? Inside we’ll …

Why Can’t I Gain Muscle? Checklist Of 8 Items Read More

Lessons From The Minnesota Starvation Experiment

By Jared Polowick

The Minnesota Starvation experiment was conducted from November 19, 1944 to December 20, 1945, at the University of Minnesota. It’s one of the most fascinating things I’ve read about. The …

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How to Gain Weight As a Woman With A Sensitive Stomach

By Jared Polowick

For women who are trying to gain weight, it’s already challenging enough. Things get even harder for women who have sensitive stomachs. They know that they need to eat more food to …

How to Gain Weight As a Woman With A Sensitive Stomach Read More

What diet is best for stubborn fat?

Best Diet for Stubborn Fat

By Jared Polowick

What is the best diet for fixing stubborn fat? Mediterranean, Keto, DASH, Carnivore, MyPlate, or something else? Let’s take a look. What is stubborn fat? As I cover in the Outlive …

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Anti-Inflammatory Diet And Gaining Muscle

By Jared Polowick

What if you’re struggling with inflammation, but you want to gain muscle too? How can you make an anti-inflammatory diet a good match for building muscle? Muscle Development & An …

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I hate calorie tracking

How do I stay lean permanently without counting calories?

By Jared Polowick

Can you get and stay lean without counting calories? Is it really possible to stay lean year-round without tracking at all? Over the past twelve years, I’ve experimented with: lifting …

How do I stay lean permanently without counting calories? Read More

Skinny fat celebrities from Hollywood

What is the cause of dad bod?

By Jared Polowick

What causes the dad bod? Why does it seem like the pounds pack on quickly to the belly and the neck not long after having kids? My Story As a …

What is the cause of dad bod? Read More

Can't Gain Muscle

Does Lifting Weights Increase Self-esteem?

By Jared Polowick

Can lifting weights help to improve self-esteem? This week the topic of confidence and self-esteem popped up a lot with emails. “I wanted to change the ways people saw me” …

Does Lifting Weights Increase Self-esteem? Read More

Skinny-fat: Bulk or Cut?

How To Gain Weight Without Belly Fat

By Jared Polowick

How do I gain weight without getting fatter—especially fat on the belly? It took me trial and error over the years and reading over 1,000 studies to learn how to …

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Mass Gainer

Protein Quality Charts

By Jared Polowick

We need amino acids, proteins, to live and build muscle. Most researchers consider that there are 9 essential amino acids, meaning that our body can’t make them. A “better” or …

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Are Push-Ups As Effective As The Bench Press?

Can you burn fat and gain muscle at the same time?

By Jared Polowick

Yes, you can burn fat and build muscle at the same time. I know because I’ve done it myself. And now I teach others how to do it too. Inside, …

Can you burn fat and gain muscle at the same time? Read More

Why Is It So Hard To Work Out?

Why is it hard to work out? (And how to fix it)

By Jared Polowick

As a coach, my job is to help someone get results and transform their body and life. Knowing what to do is an important part of getting results. But another …

Why is it hard to work out? (And how to fix it) Read More

Why do people have bad posture?

By Jared Polowick

When you look around, it’s easy to notice that so many people have bad posture. I don’t have great posture either and it’s something that has fascinated me. Let me …

Why do people have bad posture? Read More

Two Secrets to Getting Lean & Strong

By Jared Polowick

People who have looked into this stuff might know the bare minimum of “the basics.” Things like: Lift weights 3x a week Eat enough protein Eat enough whole foods But …

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How can I eat healthy around the holidays?

By Jared Polowick

With the holidays just around the corner, a lot of people are worried about packing on the pounds onto their gut or falling out of their workout routine. So here …

How can I eat healthy around the holidays? Read More

Stay Consistent

Guide: How do you stay consistent to workout?

By Jared Polowick

How do you stay consistent with working out? There are two main approaches—starting with a bang VERSUS slow and gradual changes. Which one is better? Precision Nutrition And Slow Changes …

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What Weight Should I Be? The Ideal Weight For Men & Women

By Jared Polowick

What’s the ideal weight for my height? What’s the best weight for men or for women? Let’s take a look inside at some studies and the BMI chart. Want to …

What Weight Should I Be? The Ideal Weight For Men & Women Read More

Mass Gainer

Mass Gainer or Whey Protein For Skinny Guys?

By Jared Polowick

What is better if you’re a skinny guy looking to gain muscle fast? Mass gainer or whey protein? Why would a skinny guy take mass gainer or whey protein? A …

Mass Gainer or Whey Protein For Skinny Guys? Read More

Mass Gainer

Is mass gainer bad for you?

By Jared Polowick

A lot of guys looking to put on muscle know that they need lots of calories to do this, so they often look at mass gainer supplements. But are mass …

Is mass gainer bad for you? Read More

Narrow Shoulders

Narrow Shoulders

By Jared Polowick

What do most people consider narrow shoulders? Can you make narrow shoulders wider? How do you fix them? We cover it all inside this guide. Bone Structure Versus Muscle Mass …

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How Do I Make My Neck Thinner?

By Jared Polowick

Can you burn off neck fat and make your neck thinner? Yes, you can, but you can’t just eat less calories to do it. The Anatomy of Neck Fat Neck …

How Do I Make My Neck Thinner? Read More

Narrow Shoulders

What Is Considered Broad Shoulders?

By Jared Polowick

What do most people consider broad shoulders? First, we to distinguish the difference between bone structure and muscle, then the ratio of the shoulder span to the pelvis, and then …

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Why Does My Stomach Stick Out Even If I’m Not Fat?

By Jared Polowick

There are a few reasons that someone’s stomach can stick out. The first is body fat levels, and the second is metabolic dysfunction (linked to heart disease, diabetes, etc.), and …

Why Does My Stomach Stick Out Even If I’m Not Fat? Read More

What should a skinny-fat person eat?

Best Bulking Foods If You’re Skinny Fat

By Jared Polowick

Skinny fat people are both under-muscled (skinny) and have too much fat. The best way to fix this is by eating to support muscle growth and eating to reduce inflammation, …

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Bulking Snacks

High Calorie Snacks For Bulking

By Jared Polowick

When you’re bulking, you want to be eating enough energy to support your body trying to gain new muscle. The problem is that some foods are easier to eat than …

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What Exercise Burns The Most Belly Fat?

By Jared Polowick

What types of exercises will work best to deal with stubborn belly fat? We’ll cover everything you need to know inside. Belly Fat Is Developing Heart Disease and Diabetes Before …

What Exercise Burns The Most Belly Fat? Read More

Skinny Fat And Intermittent Fasting

Skinny Fat Workout

By Jared Polowick

Inside, you can get a free full-body workout specifically designed for skinny-fat guys who are trying to gain muscle and lose fat at the belly—at the same time. The Skinny-Fat …

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Skinny But Fat Under Chin

By Jared Polowick

Why are some people skinny but with a double-chin? What causes this double-chin, and how do you fix it? The Anatomy Of Being Skinny And The Double Chin Being skinny …

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What exercises work the long head of the bicep?

By Jared Polowick

Looking to build bigger long head biceps? To understand what exercises work the long head of the biceps the best, we need to understand what’s going on with the anatomy …

What exercises work the long head of the bicep? Read More

Melatonin And Sleep And Hormones

How can I increase my melatonin levels naturally?

By Jared Polowick

We know how powerful melatonin is as it can help with fat-loss, building muscle, protecting the brain, and makes us look younger. So, how can you increase your levels of …

How can I increase my melatonin levels naturally? Read More

Chin-ups are the best exercise

Do chin-ups work chest?

By Jared Polowick

Not really, no. The chin-up is a pulling motion and primarily works your lats, your traps, and your biceps. If you want to work your chest, your best option is …

Do chin-ups work chest? Read More

Is 225 a good barbell bench press?

How many Sets & reps for bench press?

By Jared Polowick

If your goal is to build new muscle size, called hypertrophy training, the ideal rep range is 8–12 reps. The same rep range holds true for the bench press. Optimal …

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How much rest between sets for muscle growth?

By Jared Polowick

  How long should you be resting between sets to build new muscle? Well, it depends based on other factors in your workouts. Let’s take a look: Studies on rest …

How much rest between sets for muscle growth? Read More

Overhead Press vs Bench Press

By Jared Polowick

The overhead press and the bench press are both exercises that involve pressing a barbell. But they’re actually pretty different. The overhead press works the upper chest, the front and …

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How many sets per muscle group per workout

How many sets should you do per workout?

By Jared Polowick

When planning out your workouts, how many sets you do in each workout will need to be factored into the bigger picture. For example, other factors include: Are you new …

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How many sets per muscle group per workout

How many sets per muscle group per workout?

By Jared Polowick

When trying to build muscle, and you want to know how many sets to do, you need to look at a workout with the whole picture in mind.  Are you …

How many sets per muscle group per workout? Read More

Thick Muscular Neck

How often should I work my neck?

By Jared Polowick

Like all muscles, the neck muscles, particularly the sternocleidomastoid muscles, respond well to hypertrophy training, which means size. So how often should you work your neck? Obviously, it depends on …

How often should I work my neck? Read More

Thick Muscular Neck

Do shrugs make neck bigger?

By Jared Polowick

No, the shrug exercise does not make the neck bigger. The shrugs do hit muscles near your neck like the upper trapezius and the levator scapulae, but the won’t really …

Do shrugs make neck bigger? Read More

Thick Muscular Neck

Does your neck get thicker from lifting?

By Jared Polowick

No, your neck does not naturally get thicker from lifting weights. In fact, you may see your neck measurement drop a bit. This is because we store some fat on …

Does your neck get thicker from lifting? Read More

Thick Muscular Neck

Can you build neck muscles?

By Jared Polowick

You can absolutely build up your neck muscles. The muscles are already there, although they might be small if you haven’t needed them to get bigger yet.  Your neck muscles …

Can you build neck muscles? Read More

Physical Attraction

What determines physical attraction?

By Jared Polowick

What is physical attraction and why does it matter? “I wanted to look great to attract the woman of my dreams” This is the reason why one of my clients …

What determines physical attraction? Read More

Are Elite Athletes Healthy?

Are elite athletes healthy?

By Jared Polowick

Are athletes healthy? Can they be fit but not healthy? Let’s take a look. Take a look at this guy’s leg. This is George Hincapie and he was one of …

Are elite athletes healthy? Read More

Is Building Muscle Healthy?

Is muscle building healthy?

By Jared Polowick

If you want to be healthy, is building muscle a good idea? Inside we’ll dig into that. I’ve got a few quotes from my clients and what is motivating them …

Is muscle building healthy? Read More

Best Season For Muscle Gain

Which season is best for muscle gain?

By Jared Polowick

What season is it best to gain muscle? Spring, Summer, Fall, or Winter? It’s January and another cold day at -21C (-5F)—an absolute blizzard. You’re freezing, and it took twice …

Which season is best for muscle gain? Read More

Supplements Good For Bodybuilding

Is it good to use supplements for bodybuilding?

By Jared Polowick

Is it safe to use supplements when trying to gain muscle and burn fat? I’ve estimating I’ve spent well over $10,000 on supplements—here’s my take. In April 2010, I bought …

Is it good to use supplements for bodybuilding? Read More

Does weight gainer work for skinny guys?

By Jared Polowick

Are weight gainers good for skinny guys? Do they really help you put on muscle mass quickly? I used to drink huge glasses of this gainer workout shake. After a …

Does weight gainer work for skinny guys? Read More

Body Recomposition Before and After

Body Recomposition Before And After: Patrick’s Story

By Jared Polowick

What does body recomposition look like in real life? Today I want to show you a before and after and tell you how Patrick did it. He burnt off over …

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Why do I have bad posture?

By Jared Polowick

One day I was walking through the mall, and I caught a glance of myself in a mirror at a clothing store. I was embarrassed by what I saw. Who …

Why do I have bad posture? Read More

How to gain muscle, not fat

How to know if you’re gaining muscle—not fat

By Jared Polowick

How can you tell if you’re gaining muscle and not fat? Here’s a good comment I got the other day: “The one thing I want to do now is gain …

How to know if you’re gaining muscle—not fat Read More

Vince Gironda Arm Trick

Add 1″ to Your Biceps Without Changing Your Workouts—Vince Gironda Tip

By Jared Polowick

Liver. Yep, beef liver. Freeze-dried and placed into little capsules. Consuming beef liver is how Vince Gironda added 1″ to his biceps without even changing his workouts. Vince Gironda was …

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Are Bodyweight Exercises As Effective As Lifting Weights?

Are bodyweight exercises just as effective as lifting weights? Free Workout Inside

By Jared Polowick

Many guys wonder how effective bodyweight exercises can be, especially compared to lifting weights. When it comes to building muscle, it seems like most people prefer lifting weights over doing …

Are bodyweight exercises just as effective as lifting weights? Free Workout Inside Read More

Are Push-Ups As Effective As The Bench Press?

Are push-ups as effective as bench press?

By Jared Polowick

Are push-ups comparable to the barbell bench press? I was reading Shane’s new article on bodyweight training over at Bony to Beastly a few days ago (it’s a good one), …

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How can I be healthy without really trying? 17 hacks

By Jared Polowick

Can you be healthy without trying? Without exercising? Probably not optimally. But inside this article we’ll cover 17 ideas that will improve your health that won’t take any more effort …

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How to fix your nasally voice

How do I stop nasal voice?

By Jared Polowick

How do you stop a nasally voice? I don’t have a guaranteed action plan as of yet, but I can give you some hints of truth that I’ve come across. …

How do I stop nasal voice? Read More

Skinny Fat Students On The Rise

50% of young students might be skinny-fat

By Jared Polowick

Are half of young college and university students both too skinny and too fat?  A study from 2014 points to yes. Researchers looked at 501 students at the University of …

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Genetics, Strength, Health, And Fitness

Does genetics affect your physical fitness and strength?

By Jared Polowick

Once in a while, I’ll hear someone mentioning “it’s genetics” as the end-all reason for something—especially for strength, health, and physical fitness. The funny thing was ten years ago I …

Does genetics affect your physical fitness and strength? Read More

Opportunity Costs and Health and Fitness

Opportunity Costs, Fitness, And Health

By Jared Polowick

In the entrepreneur’s world, there’s a key concept that must be mastered early called Opportunity Cost. The funny thing is that this concept should be taught to everyone in school. …

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Naturally boost testosterone about 10% with walking

By Jared Polowick

I was wrong about walking. As a sedentary-video-game-nerd in recovery, I used to think walking was one of the most pointless, silly things I had to do. I ruthlessly tried …

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Fat-Burning Trick Through Satiety

How can I trick my body into fat burning?

By Jared Polowick

This is what trips everyone up when it comes to fat loss: satiety. If you want a shortcut to becoming healthy, lean, and muscular—you can ditch all the calorie counting …

How can I trick my body into fat burning? Read More

Before And After Ectomorph Transformation

How I gained 27 pounds of lean mass in 4 months

By Jared Polowick

I used to be a web designer. A really, really, skinny web designer. I started when I was 14 and made money running ads on a gaming website I created. …

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Marilyn Monroe and Her Bizarre Eating Habits

The “bizarre eating habits” that Marilyn Monroe and the top golden-era bodybuilders had in common

By Jared Polowick

On Twitter, by random chance, I came across a neat little scan of a 1952 interview with Marilyn Monroe. It was titled “A set of Bizarre Eating Habits.” Breakfast: Warmed …

The “bizarre eating habits” that Marilyn Monroe and the top golden-era bodybuilders had in common Read More

How To Get Broader Shoulders—The Complete Guide

By Jared Polowick

The complete guide to what broad shoulders are, why having broad shoulders matters for men, and what we can (and can’t) do to change them, and a free workout to …

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Guide: How Do You Break A Lifting Plateau?

By Jared Polowick

Muscle mass and strength are almost perfectly correlated, so to gain more muscle mass, you need to get stronger. The easiest way to do this is by adding more weight …

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Front Squat Guide

Front Squats: The Complete Guide

By Jared Polowick

Front squats are a variation of the squat exercise, and they are very good for the lower body, mostly working the quads, which are your front thighs and your glutes …

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Body Recomposition: The Complete Guide

By Jared Polowick

What does it mean to do a body recomposition? A body recomposition is when your body burns fat and builds muscle at the same time—leading to a “recomposition” of your …

Body Recomposition: The Complete Guide Read More

Lean Bulk: The Complete Guide

By Jared Polowick

Inside we cover everything you’ll need to know about lean bulking. Here’s what we’ll cover: What is a lean bulk? A lean bulk is a little bit of a vague …

Lean Bulk: The Complete Guide Read More

Lower Abs: The Complete Guide

By Jared Polowick

Many people on their quest to get abs soon realize that lower abs aren’t coming through the way they want, and this guide will cover everything you need to know …

Lower Abs: The Complete Guide Read More

Is Intermittent Fasting Better Than Calorie Restriction?

By Jared Polowick

Is intermittent fasting better than calorie restriction? Yes, it is—especially if you lift weights and are trying to get leaner and stronger. The most popular type of intermittent fasting is …

Is Intermittent Fasting Better Than Calorie Restriction? Read More

Get six-pack abs without feeling skinny or feeling too light

How do you get a six pack without getting skinny or feeling too light?

By Jared Polowick

A lot of our clients who want to have six-pack abs and look big, strong and athletic are stuck in a limbo of one of two places: They don’t want …

How do you get a six pack without getting skinny or feeling too light? Read More

I hate calorie tracking

Why calorie counting didn’t work for me

By Jared Polowick

I have to be honest—I hate calorie counting. After years of being a sedentary, indoor desk-worker and one bad bulk and one bad cut—I had lost my abs and now …

Why calorie counting didn’t work for me Read More

What foods increase testosterone naturally?

Which foods increase testosterone the most?

By Jared Polowick

Everyone wants to naturally and safely increase testosterone. It’s a happy, truth-telling, muscle-building, fat-burning, and energetic, super hormone. Even women want healthy levels of testosterone. (Little did I know that …

Which foods increase testosterone the most? Read More

What is good for sore tendons?

By Jared Polowick

I originally got into lifting weights because I had been suffering from chronic tendonitis in both arms. I worked and studied as a web designer in pain for five years …

What is good for sore tendons? Read More

Barbell Cost In 2023—7 Examples

By Jared Polowick

What’s the price of an Olympic barbell these days (especially during inflation)? It depends. Barbells come in a lot of different types, materials, coatings, bearings, and quality. Let’s take a …

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Metabolic Rate

How to increase metabolic rate to burn fat

By Jared Polowick

If you want to burn fat and get lean, people often say: Eat less Move more A combination of the two The idea is that if your daily metabolism is …

How to increase metabolic rate to burn fat Read More

Not Getting Stronger In The Gym

Why am I not getting stronger in the gym?

By Jared Polowick

I’ve been working out for a long time now—over ten years now. But for a long time, I was putting in the time, effort, and money but wasn’t getting much …

Why am I not getting stronger in the gym? Read More

Vitamin K2, Pasture-Raised Animals, & Supplements

By Jared Polowick

Have you ever taken butter out of the fridge and tried to spread it on a slice of toast? What happens? You completely destroy that toast with the rock-hard butter. …

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I hate calorie tracking

Does calorie tracking work?

By Jared Polowick

I remember the first time I tried burning some fat off. My earlier bulk had gone horribly wrong and I got fatter. I hit my goal on the scale, gaining …

Does calorie tracking work? Read More

The most powerful ways to fix low testosterone naturally

By Jared Polowick

Recently I’ve been doing some more digging into testosterone as it relates heavily to men who want to be stronger, leaner, and healthier. Some lesser-known factors that can fix low …

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Ectomorph Diet: Shredded Skinny, Average Skinny, And Soft Skinny

Ectomorph Diet

By Jared Polowick

Ectomorphs are naturally skinny and have a difficult time gaining weight. Usually, they have narrower shoulders, thin wrists, lankier arms and legs, and a lower body fat percentage compared to …

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Skinny Fat Woman—The Complete Guide

By Jared Polowick

A skinny fat woman has a body that is characterized by both low levels of muscle mass (skinny) and a higher level of body fat. Some skinny women might have …

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What should a skinny-fat person eat?

Skinny Fat Diet Plan For Men

By Jared Polowick

The skinny-fat body is shaped by simultaneously having low levels of muscle mass (skinny) and having high levels of body fat—particularly stubborn belly-fat. So what should a skinny-fat guy eat? …

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Am I skinny fat?

Am I skinny fat?

By Jared Polowick

Skinny fat means having a body that has low levels of muscle mass (skinny) while also having a high level of body fat (fat.) Put them together, and you have …

Am I skinny fat? Read More

How do skinny-fat guys get abs?

Skinny Fat To Six-Pack Abs

By Jared Polowick

Skinny-fat and looking to get six-pack abs? You’re in the right place. The Basic Formula For Abs The formula for getting six-pack abs can be simplified down to: Developing big …

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Jared Polowick Muscle Building

How long does it take to get abs for a skinny person?

By Jared Polowick

Are you skinny and wondering how long it’ll take you to get six-pack abs? Well, that depends on how skinny you are (amount of current muscle) and how lean you …

How long does it take to get abs for a skinny person? Read More

Skinny-fat: Bulk or Cut?

Skinny fat: bulk or cut?

By Jared Polowick

Should skinny-fat people bulk or cut? The answer is: both. Skinny-fat people should build muscle while burning fat. This process of changing your muscle-to-fat ratio is generally called body recomposition. …

Skinny fat: bulk or cut? Read More

What is the skinny-fat body?

What is skinny fat?

By Jared Polowick

When people say the term “skinny-fat,” it usually means a body with low levels of musculature (skinny) while having a high bodyfat percentage (fat). This makes the skinny-fat body. There’s …

What is skinny fat? Read More

For slackers: forget about counting reps and do this instead

By Jared Polowick

There was a period of lifting when I had plateaued, making it incredibly boring for a little while because I wasn’t getting stronger. One of the big problems (in hindsight) …

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Sitting, squatting, and health

Sitting, squatting, and kneeling for better health

By Jared Polowick

There was a neat study published March 9, 2020, titled Sitting, squatting, and the evolutionary biology of human inactivity. Researchers studied members of a hunter-gatherer group in Africa called the …

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Whey protein powder

I spent thousands of dollars on whey while making this mistake

By Jared Polowick

There was a long time when I couldn’t get stronger in the gym in the lifts I was chasing. For example, with the bench press, I’d lift and go right …

I spent thousands of dollars on whey while making this mistake Read More

How strong should a man be?

By Jared Polowick

I love this question because it reveals something about the man asking it. It shows a desire to be prepared and the willingness to develop and improve himself. First, let’s …

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How often should I workout to build muscle?

How many days a week should I workout to build muscle?

By Jared Polowick

For nine years, I lifted three times a week at the local gym. First, I had to get there, get changed, do a long workout, get changed, and walk home. …

How many days a week should I workout to build muscle? Read More

Skinny BMI

What Weight Is Considered Skinny?

By Jared Polowick

Many people wonder, “am I underweight?” What weight is considered skinny or clinically underweight? What BMI (Body Mass Index) Is considered skinny? Take a look at the BMI chart. The …

What Weight Is Considered Skinny? Read More

Is 225 a good barbell bench press?

Is 225 a good bench?

By Jared Polowick

It’s pretty normal to want to know how our bench press stacks up compared to other guys (see how strong is the average guy.) Is benching two plates, 225 pounds …

Is 225 a good bench? Read More

Blue Light Blocking Glasses

Blue Light Blocking Glasses—Scientific Super-Guide

By Jared Polowick

Why are blue-light-blocking glasses, or “blue blockers,” so controversial? What are they supposed to do, and what does the science say about them? What’s the difference between filtering and blocking? …

Blue Light Blocking Glasses—Scientific Super-Guide Read More

Crooked teeth, mewing, snoring, & Mike Tyson’s neck

By Jared Polowick

I had crooked teeth leading into high-school. According to stats, I was part of the Western majority of needing a fix. I got healthy teeth removed and had braces for …

Crooked teeth, mewing, snoring, & Mike Tyson’s neck Read More

Candle-lit Experiment

The candle-lit experiment with my wife

By Jared Polowick

Guess what time my wife and I went to bed last night? 9:15 pm. And just in case you’re curious, I’m 31 years old. I’ve been emailing the Outlive email …

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Home Gym

2023 Guide: The Home Gym—Cost, Examples, etc

By Jared Polowick

How much does a home gym cost in 2023? Inside we’ll cover a few different set-ups, ranging from a simple set-up for apartments, a budget home gym, to a full-out …

2023 Guide: The Home Gym—Cost, Examples, etc Read More

Skinny With Low Body Fat but no abs

By Jared Polowick

If you’re a skinny guy but cannot see your abs—the good news is that you can fix it. You may even be as skinny as I was, and wondering “why …

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Should skinny guys do ab workouts?

By Jared Polowick

Skinny guys need to grow their muscles everywhere, including their abs and obliques. So they should think about doing a workout program that would include some direct work to their …

Should skinny guys do ab workouts? Read More

Skinny With Belly Fat: The Fix

By Jared Polowick

“I’m already skinny. How do I get rid of my pot belly without losing what little weight that I have?” What do you do if you’re skinny, but you’ve got …

Skinny With Belly Fat: The Fix Read More

Is milk good for building muscle?

By Jared Polowick

Milk is an incredible tool for building muscle. But why is it so good when it comes to gaining? And which type of milk is best for lean gains? For …

Is milk good for building muscle? Read More

Will milk help me lose weight?

By Jared Polowick

Milk will not make you lose weight, but it can help you burn fat. Let’s define what people mean when they say they want to “lose weight.” Many people are …

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Does drinking milk make you fat?

By Jared Polowick

Can milk make you fat? You can overdo it, for sure. Don’t expect to be able to drink a gallon of milk every day without gaining some extra fat. But …

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Milk super-guide: building muscle, fat-loss, health

By Jared Polowick

Is milk good for building muscle and getting bigger? What about for fat-loss? Milk isn’t healthy though—all that saturated fat? Oh, and it gives you acne too, right? In the …

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What is the average strength of a man?

How Strong Is The Average Man?

By Jared Polowick

It’s pretty normal to wonder how we stack up against the average guy when it comes to muscular strength. Are we weaker or stronger than the average guy? The Average …

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Chin-ups are the best exercise

2 unexpected truths that made me want to do more chin-ups

By Jared Polowick

Everybody knows the classic chin-up. Place your palms facing towards you on the bar, pull hard and lift your chest to your hands, and lower yourself back down under control. …

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Best Beginner Bodyweight Exercises For Women

The Best Beginner Bodyweight Exercises for Women

By Jared Polowick

Too many workouts treat women like mini-men, but women and men have different strengths (and weaknesses), and they won’t have the same physique goals. So, what bodyweight exercises could a …

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The Best Beginner Bodyweight Exercises for Men

By Jared Polowick

What are the best bodyweight exercises for guys who are total beginners? Inside, we’ll show you the best beginner exercises to train the body in it’s six main movement patterns. …

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Biceps, Chin-Ups, and Pull-Ups

Will my biceps grow from doing pull-ups or chin-ups?

By Jared Polowick

Do you find pull-ups and chin-ups challenging for you? Then yeah, your biceps will definitely get the message to grow—no isolation work needed. Keep in mind that you’ll also need …

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Hitting the gym for the first time

7 things to do before lifting at the gym for the first time (and what to do next)

By Jared Polowick

What do you really need to know about going to the gym to lift weights for the first time? No, we’re not going to rehash the things tons of sites …

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Skinny Fat And Intermittent Fasting

Skinny-Fat & Intermittent Fasting—The Complete Guide

By Jared Polowick

Skinny-fat people are in a tough spot. They’re too skinny and they’re too fat. So, should they cut to burn off the fat or should they bulk to gain muscle? …

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How do I gain muscle without getting fatter?

Checklist: How to Gain Muscle without getting fat

By Jared Polowick

Want to learn how to gain muscle without gaining fat? Here’s a question we got from a guy trying to gain muscle: “Been lifting hard for 2 months and I’ve …

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Should you eat protein with every meal?

Should protein be included in every meal?

By Jared Polowick

Yeah, it’d be a good idea to include a good portion of protein with every meal. The reason why is because protein doesn’t have a way of really storing in …

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What time of day should you work out?

Is a morning gym workout better than an evening gym workout?

By Jared Polowick

James Krieger, a published scientist, says that after reviewing all the research, for beginners it doesn’t really matter if they lift weights in the morning, afternoon, or evening. He did …

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How do I get a six pack if I'm skinny or skinny-fat?

How To Get Abs For Skinny Guys

By Jared Polowick

Looking to get six-pack abs fast as a skinny guy? You’re in the right place. The Formula For Six-Pack Abs As A Skinny Guy 3 Steps To Getting Abs Getting …

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How do I get six-pack abs if I've got an average body?

How do I get a six-pack as an average guy?

By Jared Polowick

Getting a six-pack for most guys could be simplified to: Having well developed abs that would be big enough to see Having a low enough body fat percentage so that …

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How much protein do you need to build muscle?

How much protein do you need to build muscle?

By Jared Polowick

If you’re trying to build muscle, research shows that the optimal amount of protein is between 1.3g–1.8g per bodyweight kilogram a day (or 0.6g–0.8g per bodyweight pound) for both men …

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What are the best plant-based protein sources for vegetarians & vegans?

By Jared Polowick

If you’re trying to eat enough protein to help you build muscle or to help you get leaner, that’s already fairly challenging for many people. Trying to hit your optimal …

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The Best Protein Food

What is the best protein food?

By Jared Polowick

What’s the best protein food? This is a tough question. Anytime someone says “best,” you need some sort of metric to compare the foods on. The simplest way to do …

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Should you time your protein shake around your workout?

Should I drink protein shakes before or after working out?

By Jared Polowick

As of right now, the most important research paper is a 2013 meta-analysis of 43 studies related to protein timing around a workout by Dr. Schoenfeld, Alan Aragon, and James …

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Nine reasons to fix and optimize your sleep

Sleep: 9 reasons why it’s worth prioritizing

By Jared Polowick

“The simplest thing cannot be made clear to the most intelligent man if he is firmly persuaded that he knows already, without a shadow of a doubt, what is laid …

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List of High-Protein Foods

High Protein Foods List Per Gram

By Jared Polowick

Back when I was dangerously underweight, and I was totally in the dark about nutrition, I thought eggs were a high protein food. But later I found out that eggs …

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Intermittent Fasting 101 & How It Works

By Jared Polowick

I’ve been using intermittent fasting now as a lifestyle for over a year, and I’ve never been lean and strong. It also helps me to focus while working. In fact, …

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Good reasons for men to do cardio

5 good reasons why men ought to do cardio, according to science

By Jared Polowick

Nine years ago, when I was 23 years old, my body was a wreck. At the time, I was suffering from crippling tendonitis in both my arms, I had old-man …

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Best Beginner Workout At Home Without Equipment

By Jared Polowick

For those who want to become stronger, healthier, and fitter while looking your best—we’ve got the best full-body beginner strength workouts that you can do at home to build muscle. …

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The Best Core Exercises To Build and Reveal Your Six Pack

The best core exercises—a super guide to abs, obliques, and a rock-solid core

By Jared Polowick

Heading to the beach soon for your vacation? Today we’re going to be covering everything about getting a six-pack that not only look great but help you move through life …

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Mass Gainer

Protein powders super-guide—the best types, how much to take, what brands to trust & more

By Jared Polowick

If you’re looking to build muscle, lose some weight and get leaner, or both—then you’ll likely want to grab a protein powder. The problem is that it’s daunting to eat …

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