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Sample 5-Day Split Training for Longevity, Strength & Recovery
Your body is a reflection of your daily habits, and if you’re aiming for transformation, training just a few days per week isn’t enough. While the often-prescribed three-days-per-week training recommendation might be a gentle starting point for beginners, real results in fat loss, muscle building, or skill development require consistent exposure to stimuli. These goals require typically four or more…
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Muscle Fibers 101 & Goal-specific Training
Our bodies are composed of three types of skeletal muscle fibers: (1) Type I: slow-twitch, high endurance capacity; (2) Type IIa: fast-twitch, large, powerful, medium endurance capacity; and (3) Type IIb: fast-twitch, large, powerful, and easy-to-fatigue (sometimes called fight-or-flight muscle fibers). Your muscle fiber composition ratio is dependent on a muscle’s function, your age, your genetics, and – something you…
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Why You Need to Log Calories
Some personal trainers and “health gurus” don’t believe in logging calories. Instead, they say “eat when you’re hungry.” I don’t agree with that. I know from experience that eating below or too far above the amount of calories your body requires (for muscle gain, fat loss, or maintenance) can sabotage any prospect of reaching your goals. For someone serious about…
