Creatine is one of the safest, most researched, and most popular supplements that exist. The effects of creatine supplementation are well established. So long as you stick to the recommended doses of creatine at 5 grams per day, you can safely take it for 5 years without any long-term eff...
beginners can usually get away with low volume, but after about 6 months to a year when strength gains start slowing down drastically, it will be time to start adding in more volume and possibly start using various intensity techniques like negatives, forced reps, supersets, and drop...
For beginners, start at 50 metres while alternating between running/ jogging and walking. Jump Rope Training It is a great way to improve your agility and footwork. It trains your legs and feet to spend less time on the ground, improving speed and stamina. Jumping rope is also a great ...
How to Build a Strength Training Program Make no mistake; your best bet early on is to follow a pre-written strength training plan. Doing so removes many of the errors you yourself might make as you begin your journey. However, there’s no shame in wanting to take the reins yourself. ...
Zone 2 is popular among runners, but it's very possible that, especially for beginners, any running pace will push your heart rate too high. Run/walk intervals are a good solution here, but it's possible to do a Zone 2 workout with any aerobic activity: swimming, rowing, even the ell...
Dosage for beginners: 20-30 mg / day Average dosage: 30-50mg / day Advanced dosage: 50-60mg / day Dosage for pro athletes: 60-100 mg/day (however, it is best not to take more than 80mg) Anavar PCT The main goal of PCT is to kick-start your endogenous testosterone production, whi...
If the water is too cold or you soak too long, this increases the risk of damage to the skin or tissues, King noted. Another option for wary beginners is to try acold showerbefore taking the icy plunge. “If your body doesn’t like that, cold water immersion and ice baths might not...
» Read our beginners guide on becoming a runner What do experts say? Holley Samuel MEd, RDN, CPT, owner of Holley Fueled Nutrition, says that many of her clients report “Stomach pain with an urgency to have a bowel movement. She also mentions that they "Feel they can’t take ...
1 ½ cups of cooked white rice; 1 ½ cups of cooked butternut squash; 4 ounces of grilled chicken; side salad (about 1 to 2 cups of lettuce and veggies combined); and pair with 16 ounces of a sports drink Carb Total: 600 grams Related Story The Beginners Guide to Eating Befo...
Beginners press the bar in a straight line over their chest. This makes the weight harder to lift by increasing the distance bar to shoulders (3, 4). Elite lifters reduce the moment arm by pressing the weight back and over their shoulders on the way up. Many people think they know how...