Most strength coaches recommend doing 4-12 different exercises per muscle group per training week, with 2-5 total sets of each of these exercises. This wide range takes into account various factors such as individual goals, training experience, available time, and recovery ability. To maximize muscle growth and achieve optimal results, it is important to carefully … Read more
You should aim to workout for around 2 hours a day to maintain a healthy heart, according to researchers. This recommendation is based on the direct relationship between exercise and heart health. However, the duration of your workouts may vary depending on your specific goals and fitness level. Exercise is an essential aspect of a … Read more
You should do 1-5 chest exercises per workout, with the optimal range being 2-4 different exercises in a single session. Doing more than 3-5 movements can result in diminished returns and suboptimal quality volume. This ensures you are targeting your chest muscles effectively without overloading them. It is important to strike a balance between providing … Read more
In a typical workout session, it is realistic and sustainable to aim to burn 200 to 500 calories, depending on factors such as your body composition, exercise frequency, and dietary habits. For instance, a 160lb person running a 10k would burn around 715 calories. However, specific calorie burn goals can vary based on individual preferences … Read more
The number of sets per workout depends on your goals and training intensity. Aim for 3-5 sets per exercise in the appropriate rep range based on your desired outcome, such as endurance (12+ reps), hypertrophy (6-12 reps), or strength (1-5 reps). Adjust the volume to maximize muscle growth, with the ideal training volume ranging from … Read more
If you’re looking to flatten your stomach, gym ball exercises can be a great addition to your workout routine. Gym balls, also known as exercise balls or Swiss balls, are versatile pieces of equipment that can be used for a variety of exercises that target your core muscles. Not only can gym ball exercises help … Read more
Waiting 1-2 hours after eating is sufficient before working out, but endurance athletes may need to wait longer or incorporate fast-digesting carbs during longer workouts. When it comes to timing your workout after eating, most people should wait 1-2 hours after a meal and at least 30 minutes after a snack to avoid side effects. … Read more
To make a workout plan, start by easing into it and avoiding doing everything at once. Incorporate low-impact exercises, manage expectations, schedule physical activity daily, track progress, and set reasonable goals. Additionally, beginners can try a sample total-body bodyweight workout consisting of jumping jacks, bodyweight squats, planks, lunges, push-ups, running in place with high knees, … Read more
Consuming 15-25 grams of protein within the first hour after a workout is recommended for muscle recovery. Studies show that higher protein intake, exceeding 40 grams, does not provide additional benefits compared to the recommended range. When it comes to post-workout nutrition, it’s important to consume an optimal amount of protein to support muscle recovery … Read more
To get motivated to workout, give in to temptations like treating yourself to workout clothes you love and only allowing yourself to wear them when you’re exercising. You can also save activities like listening to your favorite music, podcasts, or audiobooks for when you’re at the gym. These small bribes can help boost your motivation … Read more
