🏋️‍♀️ how to safely achieve a calorie deficit

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Here’s what we’ve got today:

  • Learn how to put yourself in a calorie deficit safely.

  • Check out five glute workouts to build a strong butt.

  • Watch how some elite athletes are training for this summer’s CrossFit Games.


Get Into a Deficit

Credit: asiandelight / Shutterstock

With all of the information — and misinformation — circulating, it’s a real challenge to figure out how to achieve a calorie deficit. It’s equally important to know how to do it safely, using methods that don’t sacrifice your health, performance, or overall quality of life.

You can think of intentional weight loss like a contact sport. It can be risky, especially if you throw caution to the wind and take extreme measures. You can mitigate potential harm by learning proper techniques and using protective gear (or, in this case, specific approaches).

Knowing the risks and benefits of calorie deficits will empower you to make an informed decision about whether reducing your calories for intentional weight loss is right for you, and how to go about it in the safest way.

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Backside Gains

GIF: Giphy

Everybody wants a nice butt. Bodybuilders need a well-developed posterior to bring a complete package to the stage, powerlifters have to have strong glutes to lock out heavy pulls or squats, and pretty much everyone wants to look good in jeans.

Glute training has risen to prominence in the fitness world, but many mainstream exercises and workouts are inherently flawed. Building a rock-solid booty takes a bit more finesse than yet another set of unweighted kickbacks.

If you want to train your butt properly, you’ve come to the right place. Here are five workouts that have been fine-tuned to guarantee glute gains.


Let the Games (Almost) Begin

Image: Buttery Bros on YouTube

Team HWPO (Hard Work Pays Off) is one of the many arms of Mat Fraser’s growing fitness organization. Based on an inside look at a recent training camp, the five-time Fittest Man on Earth® seems to be using his experience and resources to get top contenders primed and ready for the 2023 CrossFit Games, taking place from August 1 to August 6.

On July 13, the Buttery Bros posted a video to their YouTube channel where they visited Team HWPO during their camp preparation. Under Fraser’s guidance were veterans of the CrossFit Games, including two-time Fittest Woman on Earth® Katrin Davíðsdóttir, top-10 finalist Jayson Hopper, and Christine Kolenbrander.

You can see what goes into an elite training session in the article below.

Everything Else

Lord of the Rings

Image: UfaBizPhoto via Shutterstock

  • Let’s be clear: Ring dips are hard. But with our handy how-to guide, you’ll get a leg-up on this sheer test of strength.

  • Powerlifter Andrew Hause is on the comeback trail. And he recently squatted 800 pounds for six reps to let the world know he’ll be back on the platform soon.

  • In the market for a trap bar for your home gym? We tested out the REP Fitness Open Trap Bar to see if it’s up to snuff.