Workout! How? How to?
Strength Training
Build muscle and increase strength through progressive overload—gradually increasing weight, reps, or intensity over time.
Boosts metabolism by increasing lean muscle mass, which burns more calories at rest (Resting Energy Expenditure, REE).
Exercises like squats, push-ups, and deadlifts activate multiple muscle groups, leading to greater strength gains (compound movements).
DONT SKIP LEGDAY!
Cardio
Improves cardiovascular health by strengthening the heart and increasing VO2 max (oxygen uptake efficiency).
High-Intensity Interval Training (HIIT) burns more calories in a shorter time due to the EPOC effect (excess post-exercise oxygen consumption), leading to continued calorie burn after exercise.
Endurance exercises like running and cycling enhance mitochondrial function, improving energy production.
Flexibility & Mobility
Stretching increases range of motion (ROM), reducing injury risk and improving movement efficiency.
Dynamic stretching before workouts enhances neuromuscular activation, while static stretching after workouts aids muscle relaxation and recovery.
Mobility work improves joint stability and proprioception, crucial for athletic performance.
Rest & Recovery
Muscles grow during rest, not workouts—strength gains occur through muscle protein synthesis (MPS), which peaks after training and requires recovery time.
Sleep is essential for recovery, as growth hormone (GH) is released during deep sleep, aiding muscle repair and fat loss.
Overtraining without proper rest leads to elevated cortisol levels, which can slow muscle growth and increase fatigue.