Mix Some Casein In Your Whey
Your just finished an intense, grueling workout. You want to refuel as quickly as you can, and get some protein for your repairing muscles. You reach for a powder, mix it with water, and chug a protein shake. Chances are, that was whey protein. Whey is the standard and most-used protein for supplementation. There's a simple reason for that - whey is the most easily and quickly digestible protein. Drinking a whey protein shake will rapidly deliver protein and amino acids into your system, to be immediately put to use rebuilding your
fix your overhead press: why you’re stuck and what to do
Whether you're chasing huge shoulders and wide delts, or smooth, rippling well-toned arms, working your shoulders has the power to completely transform your physique. It's a focal point that makes your entire body look better. And the overhead press, which is by far the most complete lift to target this muscle group, should be the centerpiece of your shoulder workouts. If you've been using the overhead press for a while, however, you may may have noticed a common problem: progression on the overhead press can be far more frustrating than other
Balancing Fitness and a Hectic NYC Lifestyle: 10 Tips for Busy Professionals
Living the fast-paced life of New York City often means juggling multiple responsibilities, tight schedules, and the constant buzz of the city that never sleeps. In the midst of this hustle, maintaining a consistent fitness routine might seem like a challenge. However, with the right strategies and mindset, you can strike a harmonious balance between your demanding career and your commitment to fitness. Here are 10 invaluable tips to help busy professionals navigate this delicate balance in the heart of the Big Apple. 1. Prioritize and Schedule Your Workouts Just as you
Fix Your Fundamentals: Essential Lifts 101: The Squat
Our bodies are made to squat. It’s a foundational movement - one of the most basic functional movements, and therefore one of the most effective and imperative to perfect and to train consistently. Even a simple bodyweight squat trains just about every muscle in the core and lower body. But it goes beyond that, - the squat puts to work just about every body part from head to toe. It's an incredible compound movement that builds muscle, burns calories and fat, boosts protection from injury, improves athleticism, mobility, and posture The squat
Fix Your Fundamentals : Essential Lifts 101 – The Overhead Press
The basic rundown on the overhead press, why you need it in your workout, how to execute it correctly, and how to avoid and fix mistakes. And some history for good measure!
If carbs are for energy – how well can you run without them?
We know that carbohydrates are essential, that our bodies draw on glycogen reserves for exercise, but diets for years have had people swearing off them. So carbohydrates are your body's preferred energy source, but quite a few trending diets in recent years have prescribed low to no carbs. How does that work? Can the body run efficiently on other energy sources? Yes, it is possible for the body to run without carbohydrates as its primary energy source. When engaging in any physical activity, your body typically uses a combination of carbohydrates
Unveiling Muscle Definition: The Science and Techniques for Sculpting Striking Deltoids
Muscle definition, often referred to as "muscle tone" or "muscular definition," is the process of enhancing the visibility and prominence of muscles by reducing body fat and developing muscle size. Among the most visually impressive muscles are the deltoids, located in the shoulders. Achieving well-defined deltoids requires a combination of proper training, nutrition, and dedication. In this article, we delve into the science behind muscle definition and explore the best techniques and exercises to achieve striking deltoid definition. The Science of Muscle Definition Muscle definition is primarily a product of two factors:
Ready to Take Your Fitness to the Next Level? Book a Free Intro Call with Our Expert Personal Trainers!
Embarking on a fitness journey is an investment in your well-being and future success. At STRONGlab, we understand that finding the right path can be a challenge, and that's why we're here to guide you every step of the way. Our team of elite personal trainers is committed to helping you achieve your goals, whether it's losing weight, building strength, or improving overall wellness. Why Choose STRONGlab? Our personalized, attentive, meticulous approach sets us apart. No two individuals or lifestyles are the same, and our personal trainers tailor your fitness plan to
How To Eat Before, After And In-Between Workouts: Basic Nutrition Guidelines To Maximize Your Results
In future installments, we'll get deeper into what's most healthy to eat, and we'll lengthen the list of what you should avoid. We'll go into grams per kilogram for your macros, and all those fun intricacies. Let's start with the basics though - you can go a long way just by understanding these simple concepts and taking them into account when you decide what to eat throughout your day. IMPORTANCE OF NUTRITION You can go crazy in the gym, but what you eat before, during, and after your workout will be the difference
Finding the best split for you. Or: So which days are leg days? Part 1
A significant portion of our job in personal fitness involves knowing the best split to use for each individual’s goals and availability. So this is will be the beginning of an ongoing series where we evaluate every credible split out there, compare different splits, and seek definitive answers as to what is best for who. Our next installments will compare more splits that don't get the same spotlight as these but can be very effective. And will expand on these to include implementation, sample workouts, and more. What is a split? What's your
Why You Need To Learn The Goblet Squat Now
Part of our ongoing series on the endless sea of squat variations: Of all the seemingly endless variations of the squat, the goblet squat holds a special place for us. Squats are a staple exercise in any workout. From bodyweight squats to standard barbell squats, and a seemingly endless list of variations in between, you can find a squat for almost any purpose or setting. The squat is one of the most fundamental and functional exercises, and it can help you towards whatever goals you may have. Of that list of variations, the
The Unyielding Challenge of Instilling Self-Imposed Discipline in Consistent Workouts
Introduction: Maintaining a strict workout routine is often touted as a key ingredient to achieving fitness goals and a healthy lifestyle. From weight loss to muscle gain, regular exercise has proven benefits. However, the journey towards consistent workouts can be fraught with challenges, especially when it comes to instilling self-imposed discipline. While the allure of a perfectly sculpted body is compelling, the difficulties of never missing a workout demand a deeper understanding of the psychological and practical barriers that one must overcome to succeed. The Persistence of Procrastination: One of the most formidable
Maximizing Results: How to Combine Cardio and Strength Training Effectively
The age-old debate - whether to focus on cardio or strength training. Combining the two has often been viewed as conflicting, effectively canceling each other out. But by strategically integrating cardio and strength training, individuals can experience accelerated progress, improved overall fitness, and enhanced weight management. Let's explore the key principles of combining cardio and strength training effectively to maximize results. Establish Clear Goals Before diving into a combined training program, define your fitness goals. Whether it's building muscle, improving cardiovascular endurance, losing weight, or enhancing overall fitness, knowing what you want
The Significance of Keeping Your Knees Out During a Squat
The squat is a staple exercise that targets multiple muscle groups, making it a cornerstone of lower body training. However, to reap its full benefits and prevent potential injuries, it's crucial to pay close attention to your knee alignment. Keeping your knees out during a squat is a vital technique that many people overlook, yet it plays a pivotal role in ensuring safety, maximizing performance, and promoting overall lower body strength. In this article, we'll delve into why it's so important to keep your knees out, the common reasons why
Fix your Fundamentals: Essential Lifts 101 – The Deadlift
You step up to a barbell, lower yourself, and grip the bar. You lift until you're standing tall with it. That image of a person standing tall at the top of a deadlift, holding that loaded bar, muscles flexed and bulging from head to toe, conveys power and pure, raw strength. Known as the king of exercises for its intense total-body work, the deadlift is the quintessential full body movement, lighting up your entire lower body, lower back, upper back, shoulders, biceps, and core, and an array of smaller muscles. What exactly
Fueling Your Fitness Journey: Workout Nutrition for a Lean and Toned Physique
Embarking on a journey to achieve a lean and toned physique requires dedication, hard work, and a well-rounded approach that encompasses both exercise and nutrition. While regular workouts are crucial for shaping your body, optimizing your nutrition is equally important to fuel your workouts, promote muscle growth, and aid in recovery. In this article, we will explore the key principles of workout nutrition tailored specifically for individuals aiming to get lean and toned. Pre-Workout Nutrition Eating the right foods before your workout is essential for maximizing energy levels and enhancing performance. Consider these
what is a ‘neutral spine’ and how do I keep it?
The Importance of a Neutral Spine in Exercise and How to Maintain It Maintaining a neutral spine during exercise is a fundamental aspect of proper form and technique. Whether you're lifting weights, performing bodyweight exercises, or engaging in any physical activity, keeping your spine in a neutral position is crucial for both safety and effectiveness. A neutral spine refers to the natural alignment of the three natural curves of the spine: the cervical (neck), thoracic (upper back), and lumbar (lower back) regions. Here's why it's important and how you can ensure
vegan and jacked: essential ways to build muscle on a plant based diet
Building muscle and strength on a vegan diet is entirely possible by following a well-planned approach that ensures you consume adequate protein, essential nutrients, and maintain a proper training regimen. Here are 10 essential ways to achieve your muscle-building goals while adhering to a vegan lifestyle: Plan your protein intake: Ensure you consume a sufficient amount of high-quality plant-based protein sources such as legumes (e.g., lentils, chickpeas), tofu, tempeh, seitan, edamame, quinoa, and hemp seeds. Aim for around 1.6-2.2 grams of protein per kilogram of body weight per day. Incorporate a variety
To progress, make sure you progress!
Embarking on a fitness journey requires dedication, consistency, and a strategic approach. One key principle that stands at the core of effective training is progressive overload. Simply put, to progress, you must progress, even if the increases are small. This fundamental concept is the cornerstone of building strength, endurance, and achieving lasting fitness success. Understanding Progressive Overload: Progressive overload is the gradual increase of stress placed on the body during exercise over time. This stress can come in various forms, such as lifting heavier weights, performing more repetitions, or extending workout duration.