A Simple and Accurate Weight Loss Calculator (and How to Use It)

Just here for the weight loss calculator? Here you go: The Legion Weight Loss Calculator What unit would you like to use? How much do you weigh? (in lb) How tall are you? (in ft/in) How old are you? (in years) What's your body fat percentage? Your lean body mass (LBM) is Your fat mass (FM) is Your basal metabolic rate...

A Simple and Accurate BMR Calculator (and How to Use It)

Just looking for an accurate BMR calculator and nothing else? Here ya go: What unit would you like to use? How much do you weigh? (in lb) How tall are you? (in ft/in) How old are you? (in years) Your basal metabolic rate (BMR) is . . . Not sure what a BMR calculator is, why you need it,...

The Secret to Body Recomposition: Lose Fat & Gain Muscle

Key Takeaways When you’re new to weightlifting, you can easily build muscle and lose fat at the same time by restricting your calorie intake and lifting weights. After your first year or so of weightlifting, muscle gain becomes much more difficult, and you’ll make better progress by focusing on either muscle gain or fat loss. Keep reading...

Everything You Need to Know About Leptin Resistance and Weight Loss

Key Takeaways Leptin is a hormone primarily produced by fat cells that’s involved in many functions in the body including regulating appetite, metabolic rate, motivation, immunity, fertility, and libido, to name a few. Leptin resistance occurs due to being overweight, when the body no longer responds to the effects of leptin. Keep reading to learn the best...

The Best Way to Get Rid of “Man Boobs” and Chest Fat

Key Takeaways “Man boobs” are typically caused by having too much total body fat, but your genetics can also be a contributing factor. For most guys, simply losing body fat is the single best way to get rid of man boobs as fast as possible. Once you get lean enough, they’ll almost always go away. Keep reading...

Tips for Detoxifying Your Body

Detoxification is the process by which your body gets rid of impurities. This is an important process for improving health and promoting weight loss. Luckily your body is naturally equipped to detoxify itself. However, you can improve your detox system by following a particular diet, lifestyle, and by taking supplements that aid in detoxification. The...

How Long Should You Stay in a Calorie Deficit?

Key Takeaways How long you should spend in a calorie deficit depends on how fast you can lose fat and how lean you want to get. Once you know how much total body fat you need to lose to reach your goal, and how much fat you can lose per week without losing muscle, you can...

How to Calculate Your Body Fat Percentage Easily & Accurately (With a Calculator)

Just looking for the Legion body fat calculator and nothing else? Here you go:   Want to learn more about the art and science of measuring your body fat percentage? Keep reading! Key Takeaways Body fat percentage is the percentage of your body weight that’s fat. A healthy body fat percentage for men is 8 to 17% body fat,...

Here’s the Best Diet Plan to Follow During the COVID-19 Quarantine

Key Takeaways If you follow a handful of effective dieting strategies, there’s no reason you have to gain weight during the quarantine. You might even be able to lose some fat. You’ll want to eat an appropriate calorie intake for your (new) activity levels, eat lots of protein and fiber-rich fruits and veggies, and use a...

Does Eating at Night Make You Gain Weight? (What 32 Studies Say)

Key Takeaways Many people say that eating more of your calories at night slows down weight loss, whereas eating more calories in the morning speeds up weight loss. The vast majority of studies show that skipping breakfast or eating most of your calories in the evening doesn’t cause weight gain or interfere with weight loss one...