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When most people think about losing weight, they picture long runs, hours on the treadmill, or endless high-intensity cardio. But if your goal is  fat  loss, not just losing “weight” then strength training should be part of your program as lifting weights is one of the most effective (and sustainable) ways to change how your body looks, feels, and performs.   💪 Strength Training Builds Muscle Muscle is metabolically active tissue, meaning your body burns more calories each day simply by having more of it. The more muscle you build, the higher your daily calorie burn even when you’re just sitting at your desk.  This is why two people can weigh the same on the scale but look completely different. Muscle changes your shape, your posture, your strength, and your confidence. 🔥 It Boosts Your Metabolism Unlike cardio, which burns calories only during the session, strength training creates something called the  afterburn effect  (EPOC). This means your body cont...

Is your daily coffee helping or hurting your training? Let’s find out. Caffeine is one of the most effective (and totally legal!) performance boosters available. It can help increase energy, focus, and endurance — which is why so many people use it before a workout. But to get the benefits   without   hurting your recovery, it helps to use it smartly. Why Caffeine Helps Caffeine acts on your central nervous system to: Increase alertness and reaction time Make exercise feel a bit easier (you feel like you can push more) Improve endurance and power output So yes — that pre-training coffee isn’t just psychological. It  actually works. How Much Should You Take Pre Training? A good starting point is 2- 3 mg per kg of bodyweight but this can be increased to up to 6 mg.  There is around 60-100mg in a coffee and your average energy drink contains around 160mg - 200mg Caffeine.   Start on the lower end and only increase if needed. Timing  Take caffeine  30...

 If you’ve ever seen people doing pull ups then lifting weights then going for a run and thought,  “That’s CrossFit — I could never do that!”.. .if so,  you’re not alone. But the truth is, CrossFit isn’t just for athletes or super-fit people. It’s a  strength and conditioning program designed to improve overall fitness for anyone, at any age, ability, or starting point. So What Actually  Is  CrossFit? At its core,  CrossFit is a training program built around constantly varied, functional movements performed at high intensity . Let’s break that down: “Functional movements”  are exercises that mimic real-life actions like squatting, lifting, pushing, pulling, and jumping. They make you stronger and more capable in everyday life. “Constantly varied”  means you're not just repeating the same workout over and over again, you follow a structure progressive program that has variety to keep it interesting. “Performed at high intensity”  simply m...