​I'm not going to tell you that you're doing it wrong. I'm not going to tell you that you're wasting your time at the gym, or that you're never going to see results if you keep up with the same routine.
 
But I will say that there are some mistakes that many of us make when we're working out, and sometimes those mistakes can prevent us from reaching our fitness goals.
 
So if you're looking to get in shape this year, pay attention - because I'm about to let you in on some of the most common training errors people make, that cost them time and results.

Ego Lifting
It’s no secret that the gym is a great place to boost your ego and self-confidence.
After all, who doesn’t like to strut around in their tightest tank top and most impressive pair of sweatpants?
But while ego lifting in the gym can feel good in the moment, it can actually be pretty bad for you in the long run.
By ego lifting, we imply lifting in a manner that allows you to lift really heavy weights, but with an improper form.
Ego lifting can lead to injuries, suboptimal workouts and if you fail, embarrassment! ;)
So here's our piece of advice - Avoid lifting weights that cost you proper exercise form and put your muscles, joints, and ligaments at risk!
Lift moderately heavy weights, close to failure!
 
 Not Resting Enough
Lifting too heavy (ego lifting) is one of the most common mistakes of gym goers, but the second one is, lifting heavy and NOT resting enough before the next set.
 
As trainees, we have to understand that heavy lifting is very strenuous for the body and therefore, rest times are crucial for sustained performance.
 
Think of it this way - If you do 10 reps with a given weight and only rest a minute, you’d likely do fewer reps on the next set, if the weight is heavy.
 
But if you give yourself enough time, odds are you will be able to get those 10 reps again for at least a couple more sets.

What does this mean? Well, it means that your muscles did more work, total, thus receiving a better stimulus!
 
In your working sets on your heaviest lifts, take up to 3 minutes of rest between sets.

Progressing Too Quickly
The third common mistake among trainees is that they are trying to increase the weight on the bar too quickly!
 
You’d often see jumps of 10-15% in weight all of a sudden, among trainees, which leads back to the first mistake - ego lifting.
 
Instead, what you want to do is systematize your progression and gradually increase the weights you are lifting.
 
Here’s something to try:

1. Take a given weight
2. Aim for 32+ reps total across 4 working sets
3. Once you hit 33 or more reps across 4 sets, increase the weight 2.5 - 5%
4. Work your way up to 32+ reps, across 4 sets.

Doing Too Many Sets
Last but not least, most people do too many sets in a given workout and the reason for that is that their sets aren’t of high quality.

Generally speaking, a quality working set on any heavy exercise, will leave you begging for longer rest before the next set AND you will soon feel that your performance is diminished.
 
For most beginners, 5 quality working sets (taken close to failure), per muscle group, per week will do the job!

As you advance, that number grows to 15-20+, as you need more total sets to create effective stimulus and progress further.
 
So here’s another piece of advice - Take just a couple of exercises and do multiple sets, close to failure, with 3 minutes of rest between each set!
 
Final Thoughts
It’s easy to make mistakes when it comes to training, but luckily, most of them are easily avoidable.
 
By being mindful of the common training pitfalls we’ve outlined and avoiding them, you can focus on getting the most out of your workouts and seeing results sooner rather than later.
 
Have you been guilty of any of these bad habits? Let us know in the comments!

In part one of this article series, we learned that our modern-day ways of living had robbed us of movement, thus bringing the global fitness levels to an all-time low.
 
Well, luckily, more and more people are becoming aware of this, and with the help of fitness training, the trend is slowly beginning to change.
 
Besides the deprivation of movement, however, we’ve also seen a drastic shift in our eating habits.
 
Both combined have led to abnormal changes in body composition across all ages and demographics.
 
Now, in this second part of the article series, we’ll shed some light on food choices and how you can make the best such for the goal of optimizing your overall quality of life.
 
Ready to learn? Let’s dive!
Food Habits, CurrentlyIf you have an objective look at how modern-day eating habits go, you’ll see a pattern - We’re constantly being bombarded with highly-processed, delicious, well-marketed foods.
 
Even more so, the convenience of our world has allowed us to get these exact food products delivered to us, without the need to do something more than stand up from the chair to greet the delivery guy and take the order.
 
This junk food bonanza has totally shifted the human species from the natural ways of feeding & nourishing the body nutritionally.
 
Now, granted, we won’t preach any “diets” here - All we’re vouching for is for everyone to pay attention to what we like to refer to as “nutritional culture.”
 
Think of “culture” as all the ways of life of a population that are passed down from generation to generation, including the most crucial one - Eating!
 
 
Evolutionary-Appropriate EatingBesides the proper nutritional culture that states “eating is a form of self-care that needs a reasonable, balanced approach,” there is another thing we like to refer to as “evolutionary-appropriate eating.”
 
This term may sound fancy but think about it - Given the complexity of the human body, we can say that this exact organism has gone through a LOT during its evolution.
 
And one of the things that shaped it as it is, is namely the way of eating.
 
And trust us when we tell you this - The body has existed for perhaps hundreds and thousands of years, and it’s only been exposed to such an abundance of unnaturally processed foods for a couple of decades!
 
So, you see, there is certainly a correlation (and perhaps causation) between the recent rise of packaged & processed foods and the epidemic of diseases.
 
Now you may be wondering - What is it that one can do to counter this?
 
And the answer is… Eat evolutionary-appropriate foods!
 
Consume the WHOLE foods that our ancestors hunted for and grew.
 
Choose local rather than mass production.
 
If a food product is mass-produced and has a marketing department behind it, avoid it because it is likely to heavy a ton of additives that you don’t really want in your body!

Choose These Foods!Alright, let us be a bit more specific here and give you our list of food products to place at the core of your nutritional habits.
 

1. Grass-fed & Grass-finished Beef (meat/organs)
2. Pastured pork/chicken
3. Eggs from pastured chicken/poultry
4. Dairy from grass-fed cows
5. Root crops (potatoes/sweet potatoes/beetroots/carrots)
6. Fruits & veggies (avoid mass-production, focus on local!)
7. Olive oil (avoid using for cooking)
8. Bee honey
9. Wild-caught fish
10. Wild-caught seafood

Combining all of these foods and bringing balance across your macronutrient profile will provide you with all the energy for your daily physical activities, as well as everything needed to maintain the healthy functioning of all your bodily systems.
 
Now, this doesn’t necessarily mean you should totally exclude your favorite ice cream or junk food - Just bring the balance in favor of the nutrient-dense, high-quality food products!

Final ThoughtsThe key to understanding evolutionary appropriate nutrition is recognizing the importance of consuming foods that are natural, healthy, and nutrient-dense.
 
With a little bit of knowledge about how unnatural modern-day mass-produced nutrition is, you'll be able to find your own path towards making better food choices that can positively impact your physical and mental well-being.
 
So here’s for a wrap on this article series - Move as your ancestors did. Run, jump, climb, crawl, dive and swim. Lift some weights even!
 
And focus on whole, minimally processed locally grown foods!
 
Optimize your lifestyle. Stay healthy.

Lee
Creator, Owner and Coach at BodyFirstPT

If you’ve been feeling off mentally, physically, and emotionally as of late, the odds are that one or more things in your lifestyle need some proper optimizing.
 
And well, the truth is that most people feel that way nowadays, whether it is chronic or just from time to time.
 
This is without a doubt because the cities we live in make life relatively easy - We tend to live sedentary lives, and while doing so, we can easily get junk food delivered to our doorstep.
 
It almost seems like the cities were designed to deprive us of our natural ways of moving and eating.
 
With this in mind, we’ve decided to share our take on this in a 2-part article series, with the goal of helping you optimize your lifestyle, which will, in turn, lead to a better quality of life overall.
 
In this first part, we’ll get through one of the most important aspects of lifestyle optimization - Becoming more active!
 
But first, let’s answer an uncommon yet important question.

Is Fitness An Achievement? 
Many people nowadays consider that becoming active and having good habits as a whole is somewhat an achievement.
 
But with the above-said in mind, we concluded that the modern-day lifestyle has taken us away from our natural movement & eating patterns.
 
Therefore… If or when you start moving more, eating & sleeping well and improving your levels of fitness… Is that an achievement, or just something you get back to?
 
Well, that’s certainly some food for thought, but for now, let’s have a look at the different types of training one can do to get back to the natural fitness that we’re all supposed to have and enjoy.
 
Types Of TrainingIf you know a thing or two about the human body or have heard about certain sports achievements of fellow human beings, you know for a fact that the body is capable of a LOT.
 
This is perhaps due to the myriad of environments the human body has been through and had to adapt and thrive in.
 
And well, whatever the case may be, facts are facts - We have access to an incredibly capable configuration of muscles and bones.
 
Now, generally speaking, most types of training/exercise fall into two main categories - Aerobic & Anaerobic.
 
Both of these utilize different components in the body and lead to different adaptations (end results of the training stimulus).
 
So let’s analyze each type of training so you can determine which one fits your goals better.

Anaerobic TrainingFirst and foremost, we have the most common type of exercise - Anaerobic training.
 
The term “anaerobic” is derived from the 3 Greek words - An, aeros & bios, meaning “no,” “air,” and “life,” respectively.
 
In simple words, anaerobic training activities do not require oxygen to use up the energy needed to execute the movement.
 
Generally speaking, anaerobic training activities are of high intensity and short in duration.
 
Think weightlifting, sprints, HIIT training, etc.
 
This type of training engages the fast-twitch muscle fibers, responsible for power output, maximum strength and… Visual muscular development!
 
In terms of hormonal stimulus, visual changes to the body & the development of strength, explosiveness, and strength endurance, this is the type of training you’d want to opt for.

Aerobic TrainingOn the other hand, we have Aerobic exercise, also referred to as “cardio training.”
 
This is opposite to anaerobic and thus, requires oxygen for the energy to be used during activity.
 
Aerobic training activities are of low intensity, but as compared to anaerobic exercises, they are way longer in duration.
 
Think of aerobic training as any activity that isn’t strenuous but is long in duration.
 
Aerobic training activities include but are not limited to:
 

1. Jogging
2. Running
3. Rope skipping
4. Swimming
5. Cycling

 
Aerobic training activities don’t really have a prominent effect on visual & strength development, but they can help you increase long-distance endurance by optimizing the work of your heart & lungs.
 
Which Type Should I Choose?
To further clarify what we’ve said so far, think of the two types of training as… Two types of training with different results!
 
Ultimately, there isn’t really a “better” type of training if it’s not put into context.
 
What we mean here is that both types of training have their advantages, simply because they produce different end results!
 
Both have health benefits.
 
Both help you develop certain physical properties.
 
Both allow you to enjoy the freedom of movement.
 
Ultimately, your best bet is to do both on a regular basis, with an emphasis on the one that resonates more with your goals.
 
Do you want to be stronger, more explosive, and improve your body visually? Go for anaerobic training and do some cardio (aerobic training) here and there.
 
Do you not care about looks and strength as much but want to be a beast over long distances? Go for aerobic training and do some weights here and there.

Try This!If you’re someone who just wants to get off of their butt and get a little from everything that the body is capable of, try this simple workout routine 2 to 3 times a week, with at least two days of rest between each session.
 
NOTE: “Close to failure” means that the set should be challenging and get you close to the point where you can’t complete another rep unassisted.
 


Exercise Rope skipping
Sets 1
Reps/duration 4-5 mins
Rest times between sets

Exercise Squats (Either bodyweight, barbell or machine)
Sets 5
Reps/duration 6+ close to failure
Rest times between sets 2.5 to 3 minutes

Exercise Horizontal or incline bench press (either with barbell or dumbbells)
Sets 5
Reps/duration 6+ close to failure
Rest times between sets 2.5 to 3 minutes

Exercise Deadlift (Either with a barbell or dumbbells)
Sets 5
Reps/duration 5, close to failure
Rest times between set 3 minutes

Exercise Rope skipping/other cardio activity
Sets 1
Reps/duration 20 mins
 
This full-body circuit will give you the best of both worlds - Plenty of stimulus for strength, explosiveness and visual development, but also a great deal of cardio endurance!
 
Sooner or later, you’ll be addicted to seeing improvements in how you look, perform and feel!
 
And trust us - When this happens, you’ll be HOOKED and will look for ways to further improve this.
 
When that happens, reach out to us at _______
 
And until then, remember that movement is just one part of lifestyle optimization.
 
The other, even more important part is to make the right food choices.
 
We have that covered, too, so follow up with us over on the 2nd part of this article series by clicking HERE!
 
See you there!

Lee
Creator, Owner and Coach at BodyFirstPT

The Misinformation We’re Constantly Exposed To

Fitness is an ever-growing industry with so many myths and misconceptions. 

Pair that with the internet, where millions of bits of information are uploaded every second, and you got yourself a nice ocean of misinformation, where you can’t tell what’s really true.

And because it can be difficult to tell fact from fiction, we at ______ decided it was time to set the record straight!

After doing some research, we've compiled a list of five common fitness misconceptions that you may have heard before.

Let’s have a look!
​
#1 Fad Diets Work Like Magic
A diet is a plan for day-to-day nutrition, and each person has their own unique needs.  
A fad diet claims to work for everyone because it restricts specific food groups or encourages only one type of food with the premise that it is somewhat superior to other types of nutritional approaches.
However, most people cannot stick with these diets long enough to see any real benefits because… Most fad diets are NOT sustainable!
The truth is that no single type of diet is superior to others when calories & macronutrients are equated!
Though keto, vegan, carnivore, or paleo don’t work like magic, they might turn out to be more sustainable for certain individuals, and THAT is the most important thing.
When structuring a nutrition plan, consider your individual needs, caloric intake, macronutrients and ask yourself the most important question - “Can I stick to this in the long term?”
If the answer is yes, shoot!

#2 Fat Spot-Reduction
Contrary to popular belief, fat spot reduction isn’t really possible, though it has been supported by the idea that if you exercise a certain muscle group, the body will use the fat around that area because it’s closest to where energy is needed.

Well, that was a lie.

The truth is that when in a caloric deficit, the lipolytic hormones (hormones that help burn fat for energy) allow you to burn more fat than you store.

However, these hormones circulate with the blood, which circulates through the entire body, making spot-reduction impossible.

Key message - The areas that hold the most fat, will lose it last! Eat in a caloric deficit, train with weights, and stay consistent. This is how you lose stubborn body fat.

#3 Women Shouldn’t Lift
For decades, women have been told that they should avoid weightlifting because it will make them "manly."
But this myth has little to no scientific basis.
In fact, women who lift weights are less likely to be overweight or obese than their female peers who don't work out at all.
This is because training with weights helps you build lean muscle, which burns more calories even when resting. 
Plus, lifting weights can improve your mood by decreasing anxiety and depression—something many women struggle with today.
So the next time someone tells you that you'll get "big and bulky" if you lift weights, tell them that it's simply not true and has more benefits than downsides! (Actually, no downsides if done right!)
P.S it will also make you look better naked, regardless of gender, so hey, what’s to lose here?

#4 Carbs Are Inherently Bad
One of the most persistent myths about food is that carbohydrates are bad. 
The problem with this myth is that it's based on an outdated understanding of how we should eat.
Carbohydrates have only been demonized in recent decades as a result of low-carb diets and fad weight-loss plans. 
But carbs aren't evil: they're just misunderstood, and when you know what to look for, it's easy to find healthy ones.
It’s true that some carbs don't offer much nutritional value, and some even have pretty imbalanced nutrient profiles.
But others are pretty friendly and worth including in your diet!
Remember, the primary function of carbs is to provide energy!
And in fact, when it comes to intense training performance, there isn't a better energy source than carbs.
Here are our most favorite sources of carbs:
1. Sweet potatoes
2. Normal potatoes
3. Fruits
4. Honey

Take-Home Message

In a world where we have an ever-expanding database of unchecked information (the internet), it is easy to fall for fallacies that sound legitimate.

However, one must always remember to stick to the basic principles of training and nutrition and avoid anything that sounds “groundbreaking,” because quite frankly - We won’t reinvent biology and it will always function as it does!

Eat well. Sleep well. Move well. Avoid toxic habits.

The holiday season is a time of joy and celebration. There are holiday parties, holiday dinners with family and overall, it's holiday treats galore!
It's practically inevitable that you will gain some weight during the holiday season - especially if you're not careful!
In this blog post, we'll discuss how to avoid weight gain during the holidays so that your hard-earned progress doesn't go down the drain!
How Do You Gain Weight, Actually?
Alright, if we try and get down to the core of it all with fundamental analysis, we can conclude that there is a specific reason why you gain weight...
Okay, okay maybe that was a too complex way to say "overeating causes weight gain" ... But the point is this - If you manage the amount of food, you can eat any food type you want.
So essentially, if you consistently go way above your daily needs for maintenance, you will gain weight.
And though that happens, one must remember that just a small percentage of the weight gained during the holidays is fat.
You also gain:
●     Muscle and liver glycogen (stored carbs)
●     Water
●     Food weight
 
So here’s for a mental checkpoint - Don’t stress out for a couple of pounds gained.
Focus on long-term habits!
Let Your Soul Loose
There is a tendency for people to fall so seriously into diets and nutrition plans that their entire perspective on food is warped.
This is exactly when one may be worried about overeating for a couple of days during the holiday.
However, if you give your soul some more food than what your body needs and you are mentally okay with that and don't feel guilt, you can, in fact...
Leverage The Binge!
Yes, that's right - Binging on food doesn't necessarily have to mean gaining a bunch of unhealthy weight.
Think of the binge as an abundance of energy, which can be used for physical activities that will stimulate the body in a good way.
In short - Stay active and train intensely during the holidays, when your food intake is higher.
Here Are 5 More Tips To Control Binging
If you have a really big problem with self-control, holiday binging can truly get out of hand...
And though that is true, there are ways to manage your cravings!
Check out these tips below
●     Eat sequentially
The human stomach was made to digest almost anything and everything, but nevertheless, the different nutrients get chemically digested in different parts of the digestive system.
For this reason, eating your nutrients sequentially in each meal may improve the feeling of satiety, as well as overall digestion and gut health.
Simply - Whatever holiday food you are eating, eat first the carbs and veggies and then move on to protein and fat sources.
If the foods on the table mix all nutrients together, however, fear not! Just chew the food longer, as that will ease the work of your stomach.
●     Eat plenty of protein and fats
If you want to avoid overeating, you NEED to be satiated and not think about food.
And well, that is only possible through quality proteins and fats, mainly from animal sources.
However, though animal sources do provide proteins and fats that are satiating... the most satiating food you can eat is...
●     Potatoes!
Yes, you heard it here first - If the holiday dinner table has potatoes to offer, don't be afraid to combine them with anything else you have on your plate.
In doing so, you will increase satiety and make it far less likely to overeat and gain excess weight as an end result.
To Wrap It Up
Managing your holiday eating habits doesn't have to be difficult, nor do you have to gain excess weight.
Stay active, stay mindful, and if you happen to eat more food - Use that energy!

​Lee

The holidays are a time for celebration. It's also a time to indulge in all of the delicious food and drink that we've been waiting all year long to enjoy!
The holidays can be hard on your waistline, though.
Luckily, a short slip won't ruin everything for years ahead, so in this article, we will tell you exactly how you can get back in shape after the holidays if they took their toll on your body!
But first...

How Can You Prevent Gaining Weight?
​
It is a common belief that gaining weight around the holidays is inevitable...
But really, if you re-frame the whole thing, you may actually reap benefits from all this extra food you're getting.
Read our article "How to avoid weight gain" to get more insight on how to:

1. Prevent weight gain around the holidays
2. Control binging

And well, if that didn't help or it's too late, follow these 5 tips to get back in shape after the holidays!

Post-Holiday Rebound Tips

#1 Calm Down! Holidays have the ability to relax the body and mind so much that we become overly indulged in consumable goods.
Don't let that translate into your day-to-day eating habits, though!
Get back on track with your nutrition and focus on:

1. Animal products
2. Grains and root crops
3. Vegetables
4. Fruits

Eat just enough to feel properly satiated and avoid binging and overeating.

#2 Use That Energy Once you're back on track with a consistent meal plan, you should also consider putting the nutrients from that food to work!
Get more active, lift some weights, run some miles, stretch and mobilize!
Eating good food and spending time in the gym is an investment in your body composition.

#3 Increase Protein & Quality Fat As we mentioned in the previously referenced article, you have to feel satiated in order to avoid overeating and stay on track with your plan.
To be satiated, consider adding quality protein and fats from animal products, or, if you are plant-based, a combination of grains, legumes, and other plant sources of protein.
These are the most satiating nutrients, so don't miss them out!

#4 Focus On The Long Term One of the most important factors is to remember that a little slip during the holidays won't have a big impact on long-term progress if you don't let it.
Swipe away the feeling of guilt from your mind and focus on the important things for your shape and performance - Training well, eating well, and sleeping well.

#5 Stay Disciplined Focusing on the long-term, bigger picture of your physical development, you may come to realize that motivation is usually short-lived.
Especially after the holidays are over, people start setting goals like "new years resolutions".
Those are generally accompanied by a spike of motivation that doesn't really last long.
Instead of seeking motivation to do what you have to do, develop discipline and accept that fitness is about establishing a consistent set of body-nurturing habits.
Take-Home Message When the holidays are over and it’s time to get back on track with your diet.
You can do this by making small changes, like following a meal plan or starting an exercise program.
If you need some help coming up with these plans, we have resources that will guide you through the process of getting into shape after holiday binging.
We also offer nutrition coaching services as well as fitness training for those who want professional guidance from experts in the field.
For more information about what we have to offer contact us at [email protected]k today!

There is one common thing among new trainees...
 
They all go over the different exercises in the gym because somebody else told them to do so.
 
However, they don’t know the logic behind it. They lack knowledge.

As a matter of fact, most people DO NOT know what they are doing in the gym before they start doing it...
 
In order to be efficient with your time and progress in the gym, you have to understand why you are doing specific movements, resting for specific time frames, etc.
 
Have you ever wondered what the fundamentals behind a successful fitness plan are?
 
Why are the exercises ordered in a specific way?
 
What are the fundamentals in creating the perfect fitness plan, which fits your goals?
 
To learn the answer to all of these questions and more, continue reading.
 
What Does The Perfect Fitness Plan Consist Of?It might surprise many of you, BUT a random training program from the internet and diet might not be enough to achieve your dream physique.
 
There are five components that you have to consider when following a fitness plan.
 
Strength Exercises 
Compound movements such as Deadlift, Bench Press, Squat and Overhead press are essential exercises that each one of you should implement in your programs IF you don’t experience any pains or discomfort when performing them.
 
You can progress on these movements on almost every training session, in one way or another.
 
They are the core of every program. Becoming stronger on these movements goes hand in hand with hypertrophy (muscle growth)
 
In other words, you get stronger and bigger! Isn’t that the perfect scenario?
 
Accessories 
Other movements such as biceps curls, triceps/leg extensions, lateral raises, lat pulldowns should also be in your program, but they shouldn’t be the main focus.
 
If you are a natural trainee, you should implement these exercises and try to linear progress them.
 
Still, as we mentioned above, your primary focus should be building your strength on the compound movements.
 
As the name suggests, accessories are just an “accessory” to your training program.
 
Conditioning/Endurance 
Aerobic exercises should also be part of your routine if you want to maintain good health.
 
From our experience, there are many trainees out there who neglect to do any form of cardio.
 
Now, we don’t want to be misunderstood here.
 
Cardio isn’t necessary if you already have enough physical activity throughout the day. (i.e. you do 10k+ steps every day)
 
However, in the upcoming cold months, this can be a challenge for many of you.
 
That’s why, to maintain and improve your heart’s health, you may want to implement some aerobic work, as well.
 
And we don’t mean that you have to do long boring cardio on the treadmill.
 
You can try jumping rope, “Tabata” training, or any other sport out there, such as swimming, tennis, or even a martial art.
 
Sleep 
You’ve probably heard this as a kid, but sleeping is of major importance for your overall health and performance at the gym.
 
Bad sleeping habits will affect how you look and feel. In fact, sleep deprivation will decrease your productivity throughout the day.
 
Getting 7-8 hours a night and going to bed around the same hour will adjust your circadian rhythms, and you will benefit from it massively.
 
Better recovery, better performance, feeling better overall.
 
Proper Nutrition 
You can’t outperform a good training plan with a crappy diet!
 
We recommend tracking calories and macronutrients to every athlete out there at the beginning.
 
By doing this, you understand how nutrition works and what macros most foods consist of, as well as how much you actually need.
 
Now, if you don’t want to track every gram of your food, that’s alright.
 
Just keep in mind the following things:
 
●Try to consume a good source of protein such as fish, meat, eggs, whey protein on every meal.
●Stay away from processed foods, which are high in trans-fats and carbs.
●Keep alcohol consumption at a minimum (2 glasses of wine per week)
 
Training Volume 
One of the most crucial (if not the most) factors in your training plan is the TOTAL amount of work done for a given workout.
 
Volume is the primary driver of adaptations on a muscular and neurological level, and when paired with intensity (exertion), it can give great results.
 
In your training plan, aim to have 5-15+ working sets, per muscle group, per week.
 
You’d be on the lower end as a beginner and on the higher end as you advance.
 
Split this volume into separate training sessions to maximize performance from set to set and, thus, quality volume.
 
Try it and you will see amazing results for yourself!

Takeaway message 
Focus on building your strength by progressing on the compound movements every session.
 
Implement aerobic exercises in your plan to maintain good cardiovascular health.
 
Get enough sleep per night to maximize your performance in and outside the gym.
 
Follow a “proper diet.”
 
Last but not least, ENJOY what you are doing.
 
Any questions? Shoot below!

Lee
BodyfirstPT

In the past decade, pre-workout booster supplements have gained more and more traction in the fitness world, becoming one of the most potent pump products.
 
Though some pre-workout formulations help you recover in-between sets and after a workout, the most potent and sought-after effect of those products is the increased strength, pump, endurance and focus.
 
In this article, we’re going to give you our take on pre-workout supplements and whether or not they are worth using.
 
What Are Pre-Workout Supplements? 
Pre-workout supplements, also known as “nitric oxide boosters” are products, formulated for the specific purpose of increasing nitric oxide production.
 
Nitric oxide is essentially a naturally produced compound in the body that serves a variety of functions, such as regulating blood pressure and relaxing smooth muscle tissues.
 
Generally, most pre-workout formulations contain a flurry of potent stimulants that increase pump, focus, strength and endurance.
 
What Do Pre-Workouts Contain? 
For the most part, many of the famous pre-workout boosters have a similar ingredient content so let’s have a look at the most common contents of a nitric oxide booster and what they provide.
 
#1 Caffeine 
Because caffeine is the single most potent, proven to work as an energy booster, it is used in the formulation of all stimulant-based pre-workout supplements.
 
A stimulant-based product without caffeine is kind of like a salad without, well, the salad.
 
Caffeine is proven to improve energy levels, exercise performance, mental alertness, memory and focus.
 
For this reason, most pre-workout formulas contain anywhere from 150 to 350 mg of caffeine in each dose.
 
Without a doubt, this is one of the ingredients that provide the bigger portion of the boost you feel from a pre-workout supplement.
 
#2 Creatine 
If you know a thing or two about the body, you probably know that creatine isn’t just a supplement.
 
As a matter of fact, creatine is the body’s secondary energy resource, used during high-intensity training, such as resistance training.
 
As a compound, creatine is stored in skeletal muscle and plays a big role in your performance.
 
For this reason, besides being offered as a standalone product, it is included in many pre-workout formulations.
 
Though creatine is not a stimulant, it is a viable part of any pre-workout formulation, due to its proven benefits for intense performance.
 
#3 Nitric Oxide Boosters 
As we mentioned, nitric oxide is a naturally-produced compound in the body that has a variety of functions, one of which is the improvement of the blood flow.
 
Some of the compounds that the body uses to make nitric oxide are the following:
 

• L-Arginine
• L-Citrulline Malate

 
Because these two compounds have main roles in the production of nitric oxide, you will more than likely see them in most pre-workout formulations.
 
Do Boosters Have Side Effects, Though? 
Though it seems like pre-workout supplements can only take your performance to the moon, there are a couple of possible side effects, which you should consider before buying a product.
 
#1 Energy Crash 
Some of the most famous pre-workout boosters can easily lead to an energy crash, following the energy spike during the workout.
 
This is mainly induced because of the sudden energy spike you get from all the stimulants.
 
For this reason, it is possible that you will experience a significant decrease in physical and mental energy after the workout.
 
#2 Too Much Caffeine 
As we mentioned, one of the core ingredients of all stimulant-based products is caffeine.
 
Because pre-workout supplements contain 3-4 cups of coffee worth of caffeine, this can easily lead to unwanted side effects, such as:
 

• Increased blood pressure
• Anxiety
• Restlessness
• Disrupted sleep patterns

 
The important considerations here, are to determine your caffeine tolerance and take into account any other caffeinated drinks that you’re having throughout the day.
 
#3 Supplement Origin 
Because most supplements are not tightly regulated, you may stumble upon a product that has banned, strong substances that may be dangerous for you in the long run.
 
For this reason, your best bet is to rely on already well-established supplement brands, that offer supplements approved by a third party.
 
Always research your pre-workouts (and your own stimulant tolerance) before starting to use them!
 
Conclusion 
Stim-based pre-workout supplements can do wonders when it comes to optimizing performance.
 
Nevertheless, to avoid any side effects, you have to make sure that you do the following:
 

1. Do your research, purchase a legit, approved product
2. Test your tolerance - How much caffeine can you intake without getting jittery?
3. Take your pre-workout 30 minutes before a workout in order for it to kick in on time
4. Avoid taking your pre-workout less than 6 hours before sleep (caffeine stays in your blood for quite some time)
5. Avoid supplementing with this DAILY - Use it only on your toughest workouts or days when you don’t have much energy and need a boost.
6. If you can’t handle stimulants, shoot for a stim-free pre-workout

1. ONLY take stim-based pre-workouts if you don’t have past/present cardiovascular issues

Ultimately, if you follow these guidelines, you will be able to find a good product that will increase your output, without putting you at risk of any possible side effects.
 
Do YOU have a favorite pre-workout supplement? Tell us which one it is in the comments below!

​When it comes to training, whether it is professional sports or general training, there are two main types of activity one can do.
 
Those two types are namely “anaerobic” and “aerobic” training, each of which provides a different stimulus for the body and thus, a different end result.
 
In this article, you’re going to learn more about these two types, which one is better for specific goals, and how to combine them.
 
So without further ado, let’s get to it!
 
Anaerobic & Aerobic Processes 
Though these two terms may sound a bit complex, their meaning is quite simple
 
The word “Anaerobic” comes from the following Greek words:
 

1. An - Meaning “without”
2. Aer - Meaning “air”
3. Bios - Meaning “life”

 
In simple words, all anaerobic processes in the body do not require oxygen to run.
 
Oppositely, all aerobic processes in the body DO require oxygen to function.
 
Examples Of Anaerobic Activities 
Anaerobic training activities are basically any type of training which requires you to do a short, power-burst bout.
 
Here are some examples of anaerobic training activities:
 

1. Sprinting
2. Weightlifting
3. Climbing
4. Broad jumping

 
Because of the nature of anaerobic activities (short, power-burst movements), this type of training mainly develops muscle strength, size, strength endurance and explosiveness.
 
Examples Of Aerobic Activities 
Contrary to anaerobic activities, we have aerobic activities, which are basically any low-intensity exercises that are long in duration.
 
Here are examples of aerobic activities:
 

1. Jogging
2. Skipping rope
3. Swimming
4. Cycling

 
Unlike anaerobic activities, aerobic training mainly develops the cardiovascular & respiratory systems (heart & lungs).
 
With this type of training, your body becomes more efficient at releasing energy with the help of oxygen.
 
Which Type Of Training Is Better? 
As we already established, anaerobic training will stimulate the development of your musculature and its main properties - Strength, strength endurance & explosiveness.
 
On the other hand, with aerobic training you will improve the work of your heart and lungs.
 
And so, the answer to the question “which type of training is better?” is quite simple… It depends on the context!

Are you someone who wants to look better? Focus your training around anaerobic activities and throw in some aerobic activities here and there.
 
Or, if you’re someone who just looks to improve their endurance in the long run, focus on aerobic activities that are low in intensity and long in duration.
 
Ultimately, if you’re not a professional athlete, you would be best off combining both types of training and tipping the scales in favor of the one that matches your goals the most.
 
ConclusionThough most people just LOVE to compare different types of training and dub some “better than others”, one thing remains true…
 
That is namely the fact that the body is a complex machine, capable of a MULTITUDE of movements.
 
The more movements you do and the more you engage in different types of activities, the more you develop the systems and components (muscles) that make those activities possible.
 
Therefore, this approach will lead to a functionally and visually better physique.
 
What is YOUR approach to training? Comment down below!

Click here If you’ve ever tried to talk your dad into going to the gym with you, it is likely that the response was something along the lines of “I’m too old to do any physical activity”.
 
Well, people of previous generations have grown with the belief that age is a terminal sentence that inevitably deprives you of the ability to do anything body-care related.
 
And while this is relevant and valid for individuals who believe it is so, it is not really the ultimate truth that no one can escape.
 
Let’s Face The Facts… 
If you are of an older age and don’t have any severe physical/health issues, here are some facts for you:
 

1. You can still exercise
2. You can still eat well
3. You can still treat your body right

 
In most cases, refusing to do those is simply the end result of giving up, or in other words, it is your mind that thinks age is stopping you.
 
Self-Care In The Older Years 
It is true that there are certain physiological and mental changes that occur as we age, but one thing still remains true - You can CHOOSE to take actions and adopt health-nourishing habits.
 
Here are our best tips for adults who are looking to improve their lifestyle and habits:
 
#1 Exercise! 
It appears that the older we get, the more muscle mass we lose and the less active we become.
 
NEvertheless, engaging in low & high-intensity physical exercise, is one of the best anti-aging therapies you can have during your older years!


Exercise and especially resistance training can help you maintain your muscle mass over the years, leading to significant improvements in metabolism & how you look visually.
 
Since the body is more prone to injuries during the older years however, it is a good idea to mix low and high intensity training and avoid overexertion.
 
Think of it this way - What can you do for your body in the next 10 years, given that you are 55 years old now? 10 years is a lot of time and it will certainly yield results if you put in the work!
 
#2 Eat well 
As the older age steps in, people become more likely to ditch their body-care habits altogether.
 
Whether you are 20 or 55 however, one thing remains true - Your body needs certain essential nutrients, in order to sustain healthy functioning of all bodily components and systems.
 
For this reason, it is a good idea too be mindful of your nutrition, even at an older age.
 
Include quality animal products, fish, fruits, vegetables in your daily nutrition plan and try to eat the least amount of junk food possible.
 
Quality whole foods will keep you satiated and will in turn make it much less likely for you to overeat and gain excessive weight.
 
What does this mean? Better health and body composition even in your older years!
 
#3 Manage Stress 
Oftentimes, people are rendered incapable of giving their bodies what they need not just by age, but by the progressively growing stress factors over time.
 
Stress management is an important aspect of body/self-care and your anti-aging habits.
 
How do you do that?
 
Well, there are many self-help books, but it mostly comes down to one very important realization…
 
That is namely the fact that most stress responses are AUTOMATIC - You don’t choose to be stressed, stress takes over you.
 
This is the EXACT moment when you have to think outside of the box and ask yourself questions like:
 
“Is this worth my time and health?”
 
“Is there an adequate way of dealing with this without feeling stressed?”
 
“Is this going to matter in 5 years?”
 
“Why does this have to make me feel this way?”
 
All of these questions can lead to certain behavioral models that will guide you to the right decision in the situation and therefore, reduce stress.
 
Remember, internal self-regulation is important!
 
ConclusionContrary to popular belief, your older age is not a terminal sentence that you can’t escape.
 
Even more so, the fact that certain changes happen in the body during your older years, should push you to become more aware of your habits and improve them, in order to nourish your body.
 
Remember that as long as you are alive, you have the opportunity to take powerful decisions and choose actions and habits that will ultimately improve your quality of life.
 
Stay active, eat well, rest enough and manage your stress and you will be surprised how fit you can look during your older years!
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