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A woman is sitting on a yoga mat, drinking a protein shake. She added creatine to her shake as she's currently in the loading phase for creatine.

What is the creatine loading phase?

Our bodies can produce around 1g of creatine daily, next to what we consume through our diet. However, without supplementing, the creatine stores are unlikely to be more than 60-80% filled. Because of this, many athletes use a creatine supplement. Often, they begin with a loading phase for creatine. Let’s have a look at whatContinue reading “What is the creatine loading phase?”

A man is unloading a barbell. He's not stronger than he was a month ago and he has to remove the extra weight he added

Why am I not getting stronger? 7 possible reasons why

We all have periods where it seems that whatever we do, we just can’t seem to get stronger. We grow frustrated and think, “Why am I not getting stronger? Is there something wrong with me?”. Often, it’s not because there’s something wrong with us. More likely, however, is it that we’re doing something wrong, somethingContinue reading “Why am I not getting stronger? 7 possible reasons why”

A scoop of creatine on top of creatine

Creatine – The beginner’s guide

Creatine is an extremely popular sports supplement that increases performance in high-intensity exercises. Because of this, it’s used by many athletes who need explosive strength. But what is creatine, is it safe, is it good for beginners, and how do you use it? Let’s find out. What is creatine? Creatine is an amino acid primarilyContinue reading “Creatine – The beginner’s guide”

A measuring cup with creatine, placed on top of creatine.

Does creatine make you gain weight?

Creatine is one of the most popular sports supplements on the market and is used by most athletes, from strength training beginners to professional bodybuilders. While creatine has many benefits, there is some concern that creatine can result in weight gain. But does creatine make you gain weight? If it does, how much will youContinue reading “Does creatine make you gain weight?”

A lean man is tying his shoes, getting ready to run. He knows his BMR and knows that with his current diet, he'll need to add cardio to not gain weight.

BMR calculator – Calculate your daily calorie needs

Knowing how many calories you need to eat is beneficial for most, especially if you lift weights. We need to be in surplus to build muscle mass and gain weight, just as we need to be in a deficit to lose weight. There are different ways to calculate your daily caloric needs, but the easiestContinue reading “BMR calculator – Calculate your daily calorie needs”

A man in a black tanktop is doing seated shoulder press. He's no longer a beginner.

A weekly gym workout routine for beginners

Every good workout routine, whether for beginners or more experienced lifters, have a few things in common. It’s built around compound movements, has at least two workouts for every muscle group weekly, and has a system for progression while trying to keep the volume at a reasonable level. We made the weekly gym workout routineContinue reading “A weekly gym workout routine for beginners”

A very muscular man is flexing. To get a physique like his, hard workouts won't be enough. You'll have to eat right and hit your macros.

How to set up your macros for weight loss – The beginners guide to macros

Setting up macros – often for weight loss – and counting them is a popular trend in the fitness and health community. While counting calories doesn’t focus on the nutrients in the food, macros counting does. As a beginner, macros counting might seem overwhelming, but it doesn’t have to be. This article explains everything youContinue reading “How to set up your macros for weight loss – The beginners guide to macros”

A man is picking up two dumbbells from the rack. He's a weight training beginner.

The beginners’ guide to strength training – Everything you need to know

As a strength training beginner, stepping into the gym for the first time can feel overwhelming. There seem to be a million different exercises and pieces of weird equipment. Finding the right combinations of these exercises can seem almost impossible. Sure, weight training looks complicated from the outside. Once you start, however, it isn’t thatContinue reading “The beginners’ guide to strength training – Everything you need to know”

A woman is tying her shoes before her morning run

Fasted cardio – Is a workout on empty stomach effective?

It’s believed that fasted cardio is an effective way to boost fat burning. That doing a workout on an empty stomach, instead of having eaten before, provides the optimal conditions for weight loss. But is that true? Let’s have a look at fasted cardio and whether it’s more effective for fat loss. What is fastedContinue reading “Fasted cardio – Is a workout on empty stomach effective?”

A woman is doing cardio on a cardio machine.

Should you lift weights before or after cardio?

Cardio is a crucial part of living a healthy lifestyle, and being in a decent cardiovascular shape, can help you become better at weight lifting. But, there seems to be some confusion about whether you should lift weights before or after cardio. Let’s have a look at whether you should lift weights before or afterContinue reading “Should you lift weights before or after cardio?”

A man is doing a dumbbells workout in front of a mirror

Workout with dumbbells – 4 muscle building workouts

Whether you do a complete workout with dumbbells or add dumbbells exercises to your workout plan doesn’t matter. The most important thing is that they’re there. Training with dumbbells requires more stability and control than barbells and machines. They allow for an increased range of motion. It’s almost impossible to find a gym that doesn’tContinue reading “Workout with dumbbells – 4 muscle building workouts”

A man is doing a HIIT workout on a treadmill

3 HIIT workouts on the treadmill – Cardio for weight loss

Doing cardio is a crucial part of living an active and healthy lifestyle, and can be done both before and after weight lifting. It doesn’t matter if you run, walk, swim, climb, or basically anything that gets your heart rate up. One of the preferred ways to get the cardio done for gym goers, isContinue reading “3 HIIT workouts on the treadmill – Cardio for weight loss”

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