When I was expecting, I created this 20-minute prenatal workout video. At the time, I wasn't experiencing any pelvic pain, known as Pubic Symphysis Dysfunction. If you are experiencing this type of pain, consider doing squats instead of lunges. The workout in the video begins with a warmup and then proceeds to four supersets of two exercises each. For example, one superset includes Single Leg Hip … [Read more...]
Muscular Hypertrophy: Back to the Basics [Updated July 2022]
Hypertrophy training is about building muscle mass. Research suggests that the optimum number of hypertrophy exercise sets per week is 15 to 20, but these should be spread across different days. Exercise-induced muscle damage, metabolic stress, mechanical tension, and fascia stretch training are the mechanisms of hypertrophy muscular development. Additionally, horizontal loading is usually better … [Read more...]
Can You Slow Down Your Metabolism?
If you're trying to add weight or muscle mass, having a high metabolism can work against you. Metabolic rate tends to be higher in individuals who are younger, male, and have more muscles. Diet has an impact as well. To lower your metabolism, eat less often, consuming fewer calories with more simple carbohydrates and less protein. Move around less during the day (e.g., avoid fidgeting). For … [Read more...]