HEALTH AND FITNESS

    Weightlifting 101 | How heavy is heavy? You’re on board with lifting heavy. You know the benefits and you’re ready to start crushing workouts. But how do you start? How do you know how heavy to lift? Here, we go over just how heavy you should be aiming to lift and where to get instruction on lifting technique. But first, a science lesson. Heavyweights to build muscle When we lift heavy, we stress and fatigue our muscles, causing microscopic tears. This is a natural and necessary process. It is also why after exercise we feel soreness. In the recovery stage, our bodies overcompensate in repairing these tears, resulting in bigger muscles. This process is known as muscle hypertrophy. There are two schools of thought on how to achieve this process and build muscle. The first is working with low weights at higher repetitions. For example, doing 12+ reps at 30- to 50-percent of your one rep max. The other is working with heavier weights at low repetitions. I

how much should you workout per week? What is the optimal volume per muscle group, body part, workout and week?? As you might have guessed, weight training volume is the key factor in determining the effectiveness of your workout routine. This means that if you want to get the best results possible, you’ll want to use the optimal amount of volume for each body part and muscle group per workout, per week total. See the thing is, there is no exact weight training volume that is the perfect amount for every person. Individual differences in goals, training experience, genetics (which influence volume tolerance, work capacity, recovery ability and more) make it impossible to make a blanket recommendation for everyone. But, I do have good news. There is a volume that is best for MOST people After years and years of obsessive research, and experience observing lots of real world results, I’ve noticed that successful workout programs all have some things in common.

The Ketogenic Diet: A Detailed Beginner's Guide to Keto The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits. In fact, over 20 studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease. Here is a detailed beginner's guide to the keto diet. What Is a Ketogenic Diet? The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions i