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High intensity, short duration running workouts like HIIT can help you build lower body muscle, especially in your quadr...
05/18/2023

High intensity, short duration running workouts like HIIT can help you build lower body muscle, especially in your quadriceps and hamstrings.
Try to do these workouts 3–4 times per week.

You can also modify them based on your comfort level and training experience.

For example, if you can’t catch your breath between sets, increase your rest time or decrease your total number of sets. Conversely, you can amp up these routines by decreasing your rest time, increasing your number of sets, or both.

In either case, don’t forget to warm up beforehand and cool down afterward to help prevent injuries and boost recovery.

To prime your body for the workout, do light jogging or jumping jacks for a few minutes, followed by dynamic movements like lunges or air squats

After your workout, walk at a normal pace for 5–10 minutes. An active cooldown helps lower your heart rate and prevents waste products from accumulating in your muscles.

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Tag your gym partner 👇🏽
05/15/2023

Tag your gym partner 👇🏽

Eating behaviors and other habits such as gum chewing, gulping foods and drinking with eating can cause us to swallow ai...
05/12/2023

Eating behaviors and other habits such as gum chewing, gulping foods and drinking with eating can cause us to swallow air. Bulky foods such as lettuce, cabbage, and dense breads not chewed into small enough pieces increase swallowed air.

Typically, swallowed air contains oxygen, nitrogen and carbon dioxide. It tends to not have a foul smell, but it does contribute to the discomfort associated with gas.

People vary widely in how sensitive they are to gas production. Keeping a food record to document incidences of gas in relation to foods eaten can shed light on whether food or behavior may be aggravating the situation.


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05/11/2023

Follow for more fitness content.

Follow for more fitness and nutrition tips.
05/09/2023

Follow for more fitness and nutrition tips.

What do you normally do on rest days? Follow 💪🏽
04/29/2023

What do you normally do on rest days?

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Hard gainer? Follow these steps to increase your mass! 💪🏽
04/25/2023

Hard gainer? Follow these steps to increase your mass! 💪🏽

Just keep progressing. Keep track of your fitness and follow these rules for growth 💪🏽
04/23/2023

Just keep progressing. Keep track of your fitness and follow these rules for growth 💪🏽























Even though all of the above are all reasons why you are not burning fat. We will focus on Sleep!Sleep is important for...
03/22/2023

Even though all of the above are all reasons why you are not burning fat. We will focus on Sleep!

Sleep is important for fat loss because it plays a crucial role in regulating various hormones that are involved in appetite control, metabolism, and fat storage.

When you don't get enough sleep, your body produces more of the hormone ghrelin, which increases hunger and decreases levels of the hormone leptin, which signals fullness. This can
cause you to crave high-calorie foods and overeat, leading to weight gain.

Additionally, lack of sleep can disrupt your body's natural circadian rhythm, which can lead to hormonal imbalances that affect metabolism and fat storage. Studies have shown that
sleep deprivation can reduce insulin sensitivity, which can lead to higher blood sugar levels and increased fat storage.

Moreover, when you sleep, your body repairs and restores itself, including repairing damaged tissues and building muscle. Adequate sleep is essential for muscle recovery after exercise,
which is important for fat loss as muscle burns more calories than fat.

To increase strength, muscle mass or power:Do weight training first and cardio afterIt’s pretty straightforward: lifting...
03/21/2023

To increase strength, muscle mass or power:

Do weight training first and cardio after

It’s pretty straightforward: lifting is hard. You need all the energy you can muster to lift and shift weights without injuring yourself. When you’re sweaty and fatigued from a cardio session, your brain and body power is compromised and you’re unable to perform strength-building movements to your best ability. Science, as always, backs us up on this. Researchers found that cycling or running before a strength workout limited the number of weight-lifting reps exercisers could perform.
The absolute best case scenario? Perform cardio and weight training on different days.

There’s no reason you can’t do cardio and weights in the same workout session, or split a training session into two on the same day. But mixing up your weight training and cardio sessions throughout the week gives your body the space and energy to adapt to one specific way of moving at a time. It pretty much completely prevents any negative interaction between the two – giving your muscles time to mend after lifting or cardio and your body time to fully recover.

First off, let us be clear. When working on achieving fitness goals, Diet is without a doubt the most essential need in ...
02/27/2023

First off, let us be clear. When working on achieving fitness goals, Diet is without a doubt the most essential need in terms of transforming ones body. Eating clean and consistently getting the proper nutrients is going to be your paramount.

As for weight training and other exercises you may find the below info helpful in working towards those goals.

The hypertrophy range relates to performing between 8 to 12 reps in a set and has been a long-standing belief in the bodybuilding community. But research has revealed that, in reality, there isn’t much difference in results between that and the endurance range (which includes 20-25 reps with lighter weights).

It was reported that the deciding factor isn’t a specific number, but rather the fulfillment of volitional failure. This failure relates to that point in a set where the bodybuilder cannot perform another rep with the appropriate form. It is important to reach that point instead of simply focusing on a certain number of reps.

It doesn’t matter whether you reach this by doing heavier weights or more reps, as reaching it will lead to type II muscle fibers, and that will ensure maximum muscle growth.

1️⃣They overthink everything2️⃣They’re impatientMost skinny guys never make any progress because they drive themselves n...
02/26/2023

1️⃣They overthink everything
2️⃣They’re impatient

Most skinny guys never make any progress because they drive themselves nuts over meaningless minutia, like:
🤔 Should I train my chest with my back or shoulders?
🤔 Should I supinate my hands at the top of the curl?
🤔 Should I eat 30 or 35g protein per meal?

All this second-guessing only serves to stress you out, raise cortisol and halts muscle growth.

Building muscle doesn’t need to be complicated. It’s hard, brutal and takes a hell of a long time, but it’s simple. ⚙️⚒️
























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