Ever wondered how to get stronger legs? We’ve got the answer. In the fitness world, the focus often used to be placed on the upper body: pecs, delts, biceps, triceps, lats. In fact, people used to make jokes about “skipping leg day to do bench press.” But that’s a mistake. Leg strength is incredibly important in daily life, at work and in sports. And, of course, many people desire toned leg muscles, including glutes, for aesthetic value. Regardless of why you want strong legs, we can help you earn them. First, to get stronger legs you need to train them properly. That means you can’t skip leg day. When left on their own, many people don’t have a precise plan. So they end up missing training days, training some parts too often and others too little, lifting with poor technique, and doing the wrong exercises, sets and reps with the...Read more

Here’s a common gym question: What’s the best time of the day to train? The short answer: It’s always a good time to work out. Most people don’t work out at all, so it’s better to train at any time than to skip a workout because the time isn’t “perfect.” These days, people are incredibly busy, and time is precious. Parents are always taking kids somewhere, shift workers are managing wild schedules, some people face long commutes before and after work, and so on. The phrase “I don’t have time” is very common. So our advice is to work out whenever you can. The time doesn’t really matter that much. But here’s a tip: it’s sometimes better to get a workout in earlier in the day so unexpected issues later on don’t throw you off track and force you to skip training. Another tip: No matter what time you plan...Read more

If you’re thinking about starting a workout program, you might be wondering if you’ll be sore after training at the gym for the first time. The short answer: if you’ve never worked out before, some mild muscle soreness is likely, but a fitness professional can help you ease into a program so you aren’t overly sore. The good news: as you get used to working out, you won’t be as sore as often because your body will adjust to the activities you do. Very experienced gymgoers also get sore from time to time. This usually happens when they do an exercise for the first time or significantly increase the intensity of a workout by adding weight or volume or by reducing rest. While it’s true that people can work out at such extreme levels that they become ill or injured, it’s very rare—especially when people train under the supervision of...Read more

Miracle diets, cleanses, crazy workout programs, strange supplements, wraps, measuring cups and scales, fasting, macro tracking—what’s the real secret to weight loss? Glad you asked—because we’ll give you the truth. No gimmicks, no-nonsense. Just the info you actually need. Here’s the real secret to weight loss: Everyone is different, so the best plan is to work with an experienced, credentialed coach who can create a food and fitness plan that will lead to steady, sustainable, long-term progress. That plan might not sound as cool as “lose 20 lb. in 20 days,” but we know that our methods work. And they help people create a new lifestyle, not just make a dramatic change they can only maintain for a month or so. “Hacks” and crash diets just aren’t sustainable and many of them create more problems than they solve—if they solve any problems at all. Over the years, we’ve seen too...Read more

Many people want to lose fat—so will weight training help them do it? Yes! Lifting weights is a great way to burn fat, but here’s something else to consider first: Many people want to lose fat so they look toned and their muscles are more visible. The look they’re going for usually requires fat loss as well as a little muscle building. You build muscle through weight training. So if you have aesthetic goals, weight training isgoing to be a great tool for you. Now don’t get me wrong: 30 minutes of cardiovascular training—running, cycling, rowing, swimming etc.—will burn more calories than 30 minutes of weight training. For example, an online calorie-burning calculator estimates that a 180-lb. person will burn 410 calories through 30 minutes of cycling at moderate intensity. The same calculator estimates that the same person would burn 246 calories through 30 minutesof vigorous weight training. So conditioning...Read more