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5 TRAINING TIPS FOR EFFECTIVELY BUILDING MUSCLE

1. HOW MUCH WEIGHT AND HOW MANY REPS IS BEST FOR BUILDING MUSCLE? Numerous studies have shown that a weight you can lift a maximum of 8-12 times produces the biggest gains in muscle size. Depending on the exercise and your fitness level, this is equivalent to 60-80% of your one-rep max (the maximum amount of weight you can lift in a single repetition). Many people mistakenly think that the only way to trigger muscle growth is by lifting heavy weights in a [...]

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5 TRAINING TIPS FOR EFFECTIVELY BUILDING MUSCLE

1. HOW MUCH WEIGHT AND HOW MANY REPS IS BEST FOR BUILDING MUSCLE? Numerous studies have shown that a weight you can lift a maximum of 8-12 times produces the biggest gains in muscle size. Depending on the exercise and your fitness level, this is equivalent to 60-80% of your one-rep max (the maximum amount of weight you can lift in a single repetition). Many people mistakenly think that the only way to trigger muscle growth is by lifting heavy weights in a [...]

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WHAT NOT TO DO AFTER EXERCISE

1. FORGET TO HYDRATE Most people are walking around chronically dehydrated. It’s essential to make sure that you always drink enough water. How much? Approximately 30-35 ml per kg of body weight per day, plus an extra 500-1000 ml for every hour of exercise. This is especially important if you sweat a lot! Stay hydrated before, during and especially after your workout.   Try to have at least a small snack about 30 minutes after exercise. The best option is a combination of protein [...]

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7 COMMON MISTAKES TO AVOID FOR A HEALTHY DINNER

AVOID THESE 7 MISTAKES FOR A HEALTHY DINNER:  1.  LEAVING MEAL PLANNING TO THE LAST MINUTE It can be hard to make good nutrition choices at the end of the day when you’re exhausted. Organize a meal plan over the weekend or on a day when you have some extra time so that meal prep goes smoothly during the week. When you already know what you’re going to prepare and some of the meal prep is done ahead of time, you’re much [...]

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FOUR ANSWERS TO THE QUESTION–WHY CAN’T I LOSE BODY FAT?

Are you trying to lose weight and struggling to see results? We have all hit a plateau in our fitness goals at some point, and there are a few things you can do to help overcome it. But first, a few things you should know if you often find yourself stepping on the scale and asking, “Why can’t I lose body fat?”: Weight and body fat are not the same. While the number on the scale may not be changing [...]

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