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Good squat form: Feet flat, chest high, back straight. Despite the fact that squats are one of the most functional and primal movements, many people can’t squat with proper form. Poor squat form can be (and usually is) a combination of factors, such as immobile joints and weak core muscles. This article pinpoints common squat mistakes and common causes behind those mistakes, but knowing that all parts of the body are interconnected, improving whole-body mobility should be a priority for everyone who works out. World Gym Athletics: Back Squats  If: Your torso falls forward Torso falling forward in the squat. Then: Your T-spine might be tight Thanks to the largely sedentary lifestyle of modern humans, many people live with tight thoracic spines (AKA T-spine). This part of your spine extends from the top of your rib cage to the bottom and exhibits a kyphotic curve. If that curve becomes too rounded or tight, you may struggle with mobility for squats. Fix it: Practicing thoracic extension and rotation is the best way to relieve T-spine tightness. Foam rollers are great tools for improving T-spine mobility, and any rotational stretches, such as a forward fold spinal rotations, can help, too. If: You can't reach parallel Hips above parallel in the squat. Then: Your hips and ankles need some work Limited hip mobility is perhaps the most common culprit behind faulty squat form, with ankle mobility a close runner-up. For people who sit all day (a significant chunk of the population), hip mobility and ankle mobility are hard to come by. Poor posture combined with sedentarism often leads to tight hips and ankles that can’t squat. Fix it: There’s no shortage of hip and ankle mobility drills to try. Start with the basics, such as hip flexor stretches, hip internal and external rotation, and ankle dorsiflexion, before moving onto advanced stretches like pigeon pose and frog stretch. If: Your lower back hurts In a good squat, your spine should remain in a neutral position without arching or rounding. Then: You need to strengthen your core Squats should not induce back pain of any sort, period. Proper squat form recruits your glutes, legs, and core more than your back—if your back is fronting the load instead, we have a problem. Back pain during squats usually indicates weak core musculature, which can put you at risk for back injuries (during all exercises, not just squats). Fix it: Strengthen your core. Isometric core work, such as hollow body holds and planks, help tremendously. For dynamic core strength, focus on loaded rotational strength exercises (think: Turkish get-ups and windmills) to dramatically improve your squat form. Also, practice actively engaging your core during squats. If you have a strong core but don’t know how to use it, it won’t help you much. Take a deep breath, draw your navel up and toward your spine, and create tension in your midsection. If: Your knees cave in Knees caving in at the bottom of a squat. Then: You may have weak glutes If you find yourself battling duck legs on the way up from a squat, there’s a good chance you need to strengthen your hip abductors. Your hip abductors include the muscles responsible for moving your legs away from the midline of your body. This group includes your gluteus medius and minimus. Weak abductors result in poor squat form at best and knee or hip injuries at worst, so it’s a good idea to work on this problem area. Fix it: To stop your knees from caving in during squats, strengthen your hip abductors with glute-focused exercises and single-leg compound movements. Try adding banded lateral walks, banded air squats, walking lunges, and cable kick-backs to your routine. Links for More Information How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading The back squat: A proposed assessment of functional deficits and technical factors that limit performance The Back Squat Part 2: Targeted Training Techniques to Correct Functional Deficits and Technical Factors that Limit Performance Knee Joint Kinetics in Relation to Commonly Prescribed Squat Loads and Depths Muscle Activation Patterns During Different Squat Techniques Quantifying the movement and the influence of load in the back squat exercise Muscle Activity Pattern with A Shifted Center of Pressure during the Squat Exercise Optimizing Squat Technique : Strength & Conditioning Journal

Photo by Amirali Mirhashemian on Unsplash.  Saturated fat has been demonized for decades. In the 1950s, scientists sounded the alarm, the public became scared of dietary fat and food manufacturers responded with low-fat versions of everything.    The low-fat craze didn’t seem to do much for collective health, though — the continuous climb in heart disease, obesity, and diabetes rates should make us wonder if perhaps saturated fat is not the problem.   But, science said saturated fat is bad for you    Foods high in saturated fat, like bacon, have a bad rap for no real reason. Photo by Casey Diviese on Unsplash.  Yes, “said” being the key word. Science did show — in the past — that saturated fat consumption might be bad for your health. What really happened is that a couple of observational studies on the relationship between saturated fat and heart disease got blown out of proportion.   That saturated fat is outright bad for you is a big, fat myth. Pun 100 percent intended.    Over the last few years, scientists have debunked the myth again and again, but most people still think saturated fat is bad for you. The truth is, saturated fat intake may not be linked to heart disease at all — says this study and this one. Oh, and this study, this one, and this one.  So, saturated fat is good for you, then?  Lots of healthy foods, including avocados, have saturated fat. Photo by Gil Ndjouwou on Unsplash.  It’s really not so simple, but yes, some saturated fat is good for you. In fact, saturated fat is critical to many elements of your health — without any saturated fat at all, your body won’t function like it should. You need fats in your diet as much as you need carbs and proteins.  Dietary fats protect your cells and nerves, help your body clot blood, aid in nutrient absorption, fight inflammation, and help with hormone production. Foods high in saturated fat can certainly be part of a well-rounded, nutritious diet.   Too much of a good thing may be a bad thing  Too much of anything could be a bad thing, but that doesn’t mean you have to entirely cut out saturated fats. Photo by Alan Hardman on Unsplash.  The harmful effects of overconsumption of saturated fats aren’t out of the question. Although recent research has called the heart disease claim into question, we can’t disregard decades of science that link saturated fat to other health conditions. Limited research links excess saturated fat to increased inflammation, cognitive decline, and disease risk factors like obesity and high LDL cholesterol.   However, the real culprit seems to be the origin of saturated fats, not the amount.  Fast food, for example, is high in saturated fat and has been linked to an increased risk disease. But coconut oil, also high in saturated fat, may reduce disease risk factors.  Please, help me figure out what fats to eat  We hear you. The world of dietary fats is complex, confusing, and downright confounding. Following a few simple rules of thumb can help you add the best fats to your diet and avoid the fats that become problematic with too much consumption.   You should know about four types of dietary fat:   Polyunsaturated: These are essential fats you must get from food, because your body doesn’t make them on its own. Eat plenty of these fats.  Monounsaturated: These fats boost your health in several ways. Eat generous portions.  Saturated: Nutritious when part of a balanced diet. Eat in moderation, and consume mostly from whole-food sources.  Trans: If you’re to avoid any type of fat, this is the one. Trans fats form during food processing, and they’re known to harm your health in many ways. Avoid trans fats whenever you can.   Generally, unpackaged and minimally processed fatty foods (think olives, avocados, fish, and nuts) contain lots of healthy unsaturated fats. Some contain small amounts of saturated fat.  Animal meat, dairy products (butter, cheese, ghee), and tropical oils (coconut, palm, cocoa) contain saturated fat.   Processed foods — packaged snacks like crackers and sweet treats — generally contain saturated fat and many contain trans fat.   Now that you know saturated fat isn’t the demon it’s made out to be, go ahead and dip into that guacamole guilt-free!    Photo by Maskim Shutov on Unsplash    Photo by Ashley Green on Unsplash 

Not only can exercise boost your strength, endurance, and mood, but it can help you fight off diseases like COVID-19.It really is true: Exercise is medicine. You may have heard that before and brushed it off, but exercise is medicine as much as good nutrition and restful sleep are. Exercise prevents disease, and in many cases, exercise interventions can reverse diseases and get people off of prescription medications. Exercise also reduces your risk of contracting acute illnesses, like the common cold or flu — and if you do catch a virus, a history of exercise will help your body fight it off. Now, as we face a persistent pandemic, prioritizing immune health is more critical than ever. The Centers for Disease Control and Prevention (CDC) acknowledges that obesity may increase the risk of severe complications from COVID-19, and several scientific studies support this warning. In one study, even after adjusting for weight-related comorbidities, researchers found obesity to be a huge risk for death from COVID-19. Another study suggests that excess body fat suppresses the immune system, while yet another questions whether obesity might negatively affect a person’s response to a COVID-19 vaccine when that time comes. But, how exactly does this all work, and where does exercise come into play? It’s all about how exercise improves your immune health — and that happens in several ways. Exercise prepares your body to fight Exercise makes your body stronger inside and out. Turns out, a physical activity habit may actually improve the function of your immune cells. Exercise also strengthens your organs (particularly the heart and lungs) and increases blood circulation, which may contribute to quicker responses from white blood cells and antibodies that fight off infections. Exercise reduces your risk of diseases It is (or should be) common knowledge at this point that exercise is an antidote to disease. Physical activity is a first line of defense against chronic illnesses like heart disease, hypertension, and type 2 diabetes. When people show early signs of these conditions, doctors often prescribe lifestyle changes, including a regular exercise program. Exercise keeps your weight down One of the best things you can do for your health — immune or otherwise — is maintain a healthy weight. Decades of research prove body weight is related to almost every health outcome imaginable, including your risk of complications from infectious diseases like COVID-19. Exercise reduces inflammation Finally, scientists have proven regular physical activity can decrease inflammation in your body. Research suggests chronic inflammation plays a major role in the development of chronic diseases, because it can dampen your immune system’s ability to function. In fact, some research even links lower inflammatory markers to people with better fitness.

A good warmup always precedes a good workout. Whether you like it or not, getting warm is a key part of improving your strength, mobility, and overall fitness. This complete warm-up routine only takes five minutes — that’s all you need to drastically improve your workout. Related: How many reps will build muscle? Warmup Format Flow through 10 reps of each of the following warm-up movements. Complete two to four rounds, or until you feel ready to attack the weights. Cat-Cow Pose Also known as: spinal flexion/extension Cat-cow pose is a great starting place for any warmup, as it helps to loosen up your neck, back, chest, and shoulders. How to do cat-cow pose: Start on all fours on the ground. Stack your shoulders, elbows, and wrists so your arms make a straight line perpendicular to the ground. Stack your hips over your knees to make your thighs perpendicular to the ground. Engage your core and find your neutral spine position. Inhale and round your spine, tucking your chin and pressing your palms into the ground. Once you reach your end range of motion in cat pose, exhale and begin to arch your back. Lift your chest and chin high, keeping your palms pressed into the ground. When you reach your end range of motion, return to your neutral position and reset for another rep. Bootstrappers Also known as: squat-to-stand mobility Bootstrappers should be a go-to warm-up movement for anyone who struggles with hip or spinal mobility in the squat. In addition to priming the squat position, bootstrappers prepare you to engage your core for weighted movements. How to do bootstrappers: Start by standing with your feet about hip-width apart. Bend down to touch your toes. Keep your spine as neutral as possible (don’t round) and clasp your fingers around the toe box of your shoe. Hang out in this position for a second. Still holding onto your toes, slowly lower yourself into a squat. Bring the crown of your head to the sky and look forward. Hold this bottom position for a few seconds. Maintain the hold on your toes and send your hips upward so you return to a forward fold. Downward Dog to Cobra Also known as: divers Downward dog to cobra combines two classic yoga movements that prime and prep your shoulders, as well as mobilize your upper spine and ankles. How to do downward dog to cobra: Start in the downward dog position. Your body should make a triangular shape with the ground. Bend your elbows to slowly lower your head to the ground. Just before your head touches the ground, extend your arms and push your torso up. Finish with your back arched, arms fully extended, and chest high. To get back into downward dog, straighten your spine, send your hips upward, and press your head through the window of your arms. Cossack Squats Also known as: deep side lunges For those looking to maximize hip and ankle mobility, cossack squats are a must-have in any warm-up routine. cossack squats also build your single-leg strength and prepare your knees for the stress of a loaded movement. How to do cossack squats: Start by standing with a wide stance, as if you were preparing to perform a sumo deadlift. Keep your toes forward or pointed out just slightly. Lower to one side, dropping into the squat as deeply as you can, breaking the parallel plane if possible. As you descend, keep the foot of your working leg planted firmly, but raise onto the heel of your non-working foot. The toes of your non-working foot should point to the sky. Pause and then push back to the starting position. Repeat on the opposite leg. Forward Fold With Spinal Rotation Also known as: folded windmill Forward folds alone are great for improving flexibility but adding a spinal rotation into the mix is better for improving mobility (yes, there’s a difference). How to do forward folds with spinal rotations: Stand with your feet together. Hinge at the hips and reach down to touch your toes, or as far down your leg as you can. It’s fine to grab your calves or ankles. Anchor your hands beneath your toes or around your legs. Take a deep breath. Exhale as you lift your right hand to the sky, following it with your gaze. Twist until you feel slight tension in your spine, keeping your left hand anchored to your body. Inhale when you reach your end range of motion. Then, exhale and bring your right hand back to center. Repeat on the opposite side.

1. Eat more calories and protein More protein is always a good thing when you’re trying to build muscle. Photo by Sarah Boudreau on Unsplash. Bodybuilders know the phrase “mass builds mass.” Muscle growth is an output, and all outputs require inputs. If you’re trying to build muscle, you need to eat more calories than you burn each day — ideally, many of those calories would come from high-quality sources of protein. Many people who say they can’t build muscle are really just afraid to eat more, fearing the “bulking” phase of muscle growth during which you gain weight. While it is somewhat possible to maintain a lean body composition while building muscle, you’ll have to come to terms with the fact that building muscle temporarily means gaining a little bit of body fat. Instead of focusing on weight gain, use your muscle-building phase to enjoy the strength and energy that come with extra calories. 2. Follow a structured training program A periodized training program developed by a personal trainer helps you build muscle faster. [this image came from the ShareFile). Do you walk into the gym with a plan, or do you blindly throw down weights each time? To build muscle (or to meet any fitness goal), you need to put intention behind all of your workouts. Without intention, there is no plan, and without a plan, you won’t build muscle — at least not as quickly or efficiently as you could with a plan. A periodized training program accounts for your fitness goals, training history, and current fitness level. Over the course of 6 to 12 weeks, a structured workout plan takes your physique from “clearly works out occasionally” to “wow, I want to look like that person.” Muscle comes quicker on a periodized plan because your trainer can carefully manipulate variables like intensity, volume, and frequency to keep you progressing. 3. Do less cardio Too much cardio can stall your muscle growth progress. [this image came from the ShareFile] Before getting into the details about cardio and muscle growth, let’s clear one thing up: Cardiovascular exercise has its place. It’s essential for your overall health and can help you lose body fat, among other benefits. However, too much cardio does have a negative effect on muscle growth. Muscle grows in response to activities that require strength and power, while on the flip side, muscle growth stalls when endurance is the necessary outcome. To visualize this, picture an Olympic sprinter and an Olympic marathoner — two phenomenal athletes with insane fitness. However, the sprinter typically has thicker, more defined muscles, while the marathoner typically has less definition. Both athletes run, so what’s the deal? Sprinting requires maximal output for a very short time (i.e., explosive strength) and a sprinter’s body reflects that. Running marathons requires submaximal output for a very long time (i.e., endurance), and because muscle takes up a lot of energy, a professional marathoner’s body will utilize as little muscle as possible to get them across the finish line. Moral of the story: If you’re hitting the treadmill every day, tone it down a notch if you want to build muscle. To learn more about building muscle, ask a World Gym personal trainer about workout plans and muscle growth strategies.

Most people think personal trainers are just for fixing form and writing workouts, but they really do so much more than that. A good personal trainer becomes a consultant for all things fitness and nutrition, yes, but they also become a go-to source of healthy living advice, a confidant, and a teacher of many lessons.   Hiring a personal trainer can feel like a big commitment, but a good trainer is well worth your time, money, and effort. Whether you’re looking to push past a plateau, recover from an injury, or learn new ways to work out, a professional World Gym trainer has your back. 1. You don’t know where to start Personal trainers help you get started by providing safe and effective fitness plans. This might be the number one reason people seek personal trainers. Starting a fitness journey can feel daunting, to say the least, and much of the information online is overwhelming and hurts more than it helps. This is where a personal trainer can help. As a certified professional, your trainer can answer all of your initial questions about fitness and nutrition. They will get you started on a safe, effective program that matches your fitness level, lifestyle, and goals. 2. You need extra accountability External accountability helps us reach our fitness goals. Everyone can use an accountability partner at times — no one has unlimited stores of motivation and willpower. Hiring a personal trainer is perhaps the best way to ensure accountability. Your personal trainer is counting on you to show up for your sessions and do your “homework” in between sessions. You’ll get the best results by following your program to a T, and that alone is often enough motivation to stick to it. 3. You aren’t seeing results with your current routine Get better results with a personal trainer. If you’ve been working out for a while and seem to have hit a plateau, hiring a personal trainer could be the ticket to busting through your roadblocks. After asking questions about your current fitness routine, past routines, lifestyle, and other factors, a personal trainer can design an individualized, structured training program to get you back on the fast track to fitness. 4. You’re recovering from an injury (or want to avoid one) A trainer ensures you lift weights with good form. Professional personal trainers specialize in designing safe exercise programs for all populations; some trainers even pursue additional education in injury prevention and recovery. If you’re currently recovering from an injury or want to avoid getting injured in the first place, a personal trainer can help. Trainers design fitness programs specific to the individual with a constant emphasis on good exercise technique, which is essential to preventing injuries and avoiding aggravation of pre-existing injuries. 5. You’re bored with your workouts A personal trainer can help you discover new, fun exercises you didn’t even know existed. Without a goal in mind, you probably don’t have a plan to follow. And without a plan, working out can quickly become monotonous and boring. Squash boredom by hiring a personal trainer, who can provide exciting, detailed programs that inch you closer to your fitness goals with each workout. World Gym is home to hundreds of professional personal trainers. If any of those these reasons sound like you, stop by a World Gym and ask about personal training packages.

When you walk into the gym, do you enter with a plan? Workouts that reflect your goal will propel you to success. Whether you want to build muscle, get stronger, or improve your endurance, knowing how many reps to lift is key to getting there — consider this your one-stop guide. How many reps to lift to build muscle If your main goal is to build muscle, you’ll want to lift in the 8 to 12 rep range. This is the proven “hypertrophy rep range” according to the American Council on Exercise (ACE), and several scientific studies support this. To build muscle, you need to hit that sweet spot between volume and weight — volume is the number-one variable for increasing muscle mass, and load comes in a close second. The absolute best way to put on size is to take a hybrid approach known as “powerbuilding.” A powerbuilding plan includes high-volume days and lower-volume, heavier days to build strength (since more strength usually correlates to more muscle). How many reps to lift for strength Heavy lifters get strong. Photo by Sven Mieke on Unsplash. Speaking of strength, lower your rep count and increase your weight if you want to get stronger. Studies show that lifting heavy weights to fatigue (meaning on the brink of failure) is the most effective way to build strength. The ACE recommends lifting one to six reps, while the National Academy of Sports Medicine (NASM) recommends up to five. How many reps to lift for power To get good at Olympic lifts, train for power. Photo by Victor Freitas on Unsplash. Mastering the power clean, snatch, and overhead jerk (AKA the Olympic lifts) requires extreme power in the posterior chain. To develop such power, lifters need to focus on explosive lifts at high loads. The ACE suggests limiting sets to just one or two reps in order to maximize your power output, while NASM recommends up to five reps for power. The other key to developing power is implementing high sets. For example, five or six sets of one to two reps (rather than just two or three sets) gives you more overall volume but still allows you to focus on explosivity at heavy loads. How many reps to lift for endurance Training for endurance means high-volume sets at low weights. Photo by Karsten Winegeart on Unsplash.  If you’re training for endurance, lifting 15 or more reps per set is your best bet. Improving your endurance requires improving your aerobic capacity, or how long your body can sustain a rhythmic, repeated motion under duress. Lifting weights for endurance can help runners, hikers, cyclists, and other distance-based athletes get better at their sport. It’s also a phenomenal training modality for general health and translates well to everyday activities, such as walking up long flights of stairs. Knowing exactly how many reps to lift when you work out is key to meeting your fitness goals. If you want help developing the right goals and training program for you, talk to a World Gym personal trainer.

Get stronger without getting bulky. Weight and strength training are often the best way for women to achieve their fitness goals. Some people believe they will get too bulky if they lift weights and that’s just not true!  Here are five great benefits to weight training for women and 3 reasons why you won’t “get bulky.” When you lift weights, you’ll get stronger, more mobile, have more energy, and feel more confident.  1. Stronger bones: For women, a primary benefit of weightlifting is bone strength and maintenance. As you get older, your bones stop remodeling and can become brittle and weak. Resistance training can increase or maintain your bone mineral density, a key factor in preventing osteoporosis. 2. Reduced risk of disease: Studies show that resistance training can reduce your risk of certain chronic diseases, including type 2 diabetes and heart disease. Other research shows that strength training can decrease “mobility disability” and even your risk of some cancers. 3. Improved body composition: An enhanced physique isn’t the only benefit of a healthy body composition. Achieving and maintaining a healthy body fat percentage is one of the best things you could ever do for your health. 4. Strength and endurance: If you want to feel strong, fast, and fit, start lifting weights. Weight training makes you stronger for everyday activities, such as carrying groceries, and recreational ones, such as hiking other outdoor adventures. 5. Confidence and empowerment: Women can become empowered and confident through weightlifting. Every woman who lifts weights can tell you it feels phenomenal to experience yourself getting stronger and set personal records. Some women worry they will get too “bulky” if they lift weights. It’s time we ended this myth.  First of all, who cares if women put on muscle, anyway? It’s outdated and silly that people think women shouldn't have muscular physiques. Women can and should look the way they want.   Second, it’s not as common as people think for women to “bulk up.” I’ve been lifting weights in some way or form for eight years, and I wouldn’t call myself bulky. Here are just a few reasons why women won’t automatically bulk up if they lift weights. 1. Calorie and protein intake: To build muscle, you must eat more calories than you burn, and many of those calories must come from protein. If you don’t eat above your maintenance calorie intake, don’t worry about packing on more muscle than you want. 2. Testosterone production: Women who lift weights don’t look like men who lift weights because of genetic and hormonal differences. Testosterone largely contributes to your muscle-building potential, so naturally, because women have less testosterone, they won’t build as much muscle as men. 3. Workout routine: Lifting weights for health isn’t the same as lifting weights for muscle. You’ll build some muscle by lifting light to moderate weights, but unless you hit the gym with the express intent of becoming extremely muscular, you won’t get bulky. If you’re unsure where to start in the weight room, a World Gym personal trainer can help you find a fitness plan that works for you.  

Stop Ignoring Mobility Work: The Importance of Mobility for Fitness I have a confession to make: For years, I discredited mobility work as an important part of a fitness routine. Whether you like HIIT, weightlifting, running, or literally anything else, you will be stronger and hit your goals faster with regular mobility work. My own coaches continually told me mobility was important and I refused to believe them...until I found myself unable to squat because of severe back pain. My squat form sucked, and I was paying the price. One morning during a 5:30 a.m. session, underneath a barbell and in searing pain, I thought to myself: I am not squatting with weight ever again until I perfect the technique. I kept my promise and got to work improving my range of motion. Meanwhile, I stuck to lower body moves that didn’t require quite as much mobility as the squat. Fast-forward about a year, and I’m proud to say I now squat more weight than I ever could before because I have far better form.  If you’re like I was and think mobility training isn’t important, here are three reasons why you need to start doing mobility work — now! Better Mobility, Better Lifts Form first, load second. Most weightlifters have heard this. Many have dismissed it. However, the moment you begin prioritizing your mobility is the moment you begin getting stronger. The deeper your range of motion in a given lift, the more you challenge your muscles during that lift. An example: Tom does half squats and Bill does full squats. Who’s stronger? Tom or Bill? Thought so. Plus, when you have good mobility, you won’t have to spend as much time warming up for your workouts. Your body will already be halfway primed — no more, “Ah, I just have to ease into it first.” And boom, you automatically have more minutes allocated to building strength. Better Mobility, Better Life While many people start working out for aesthetic reasons, most are quick to learn that hitting the gym not only makes them look better, but it makes them feel better, too. Adding mobility work to your workout routine can enhance those feel-good effects even more. When you have good mobility, you’ll encounter fewer aches and pains and wake up feeling more limber.  And when you feel good, everything — from daily chores to recreational activities to hanging with your kids — is more enjoyable. Better Mobility, Better Body I don’t mean better in an aesthetic sense, although that’s a possibility thanks to the strengthening aspect of mobility. What I mean by “better body” is a body with a low risk for injuries. When you stay mobile, you’re less likely to hurt yourself in the gym, while engaging in recreational activities, and during everyday activities. We all know someone who’s blown out their back while trying to move furniture or otherwise lift a heavy odd object. You can skirt that scenario by improving your mobility, which would allow you to lift the couch with your legs and spare your lower back. If you want help improving your mobility, contact a personal trainer at your local World Gym.

This One Fitness Rule Will Change Your Life (and Your Body) Progressive overload: It’s the technical term for continuously challenging your body and how our muscles get stronger. Most people immediately think about adding weight, but that’s not the only way to get stronger — here are six ways to make your workouts more effective, no heavy loads needed.  Technique You can’t progressively overload without faultless form. If you already lift heavy and you’re trying to get stronger without packing more pounds on the barbell, analyze your technique before doing anything else. If you have faulty movement patterns, fixing them allows you to overcome compensations (like recruiting too much of your lower back during squats) and make every exercise more targeted. Range of motion Ever notice how changing an exercise just slightly — like a narrow-grip versus a standard-grip bench press — can make you sore for days? The same premise applies to range of motion. If you aren’t reaching the full range of motion on compound lifts, you aren’t getting the most out of them. For example: A full-depth squat will increase your strength significantly more than a half-depth squat (and you’ll definitely get sore if you’re not used to hitting full depth).  Tempo After perfecting form and increasing range of motion, try utilizing tempos. Adding tempos to weightlifting workouts is a proven tactic to increase results. To implement tempos, intentionally slow down your lifts. Tempos can also include pauses and explosiveness, such as in the example above.  Volume This one should be obvious: The more you do something, the better you get at doing it. You can increase volume by manipulating three variables: weight, reps, and sets. Let’s say you can squat 150 pounds for three sets of 10 reps. Instead of attempting 160 pounds for three sets of 10 reps, stay at 150 pounds and do four sets of 10 reps, or three sets of 12 reps. Either way, your total volume increases without adding weight. Even when adding volume, make sure to get a full range of motion on each rep. Frequency People often confuse frequency with volume, but they aren’t the same: Volume is the total load you move for a specific exercise within a workout. Frequency is how often you perform a specific exercise or train a particular body part. For example, if you currently do push-ups once a week, increasing that two two times per week can improve your push-up strength with no other alterations to your routine.  Rest intervals Finally, you can manipulate rest intervals to gain strength and muscular endurance. If you typically rest for two to three minutes between sets, try cutting your rest period down to 90 seconds — guarantee your usual weight for a given lift will feel much heavier. Consult a Trainer at Your World Gym Looking for ways to make your workouts more effective? A World Gym personal trainer can help you implement progressive overload to get stronger, even if you don’t want to add more weight to your lifts.  

Understanding Macronutrients is the Key to Unlocking Your Fitness Potential Understanding macros can help you get stronger and leaner. Tracking macronutrients is the most basic way to manage and monitor your nutrition: It simply means counting the number of calories you eat each day from different sources of food. The reason so many gym junkies track their macros? Put simply, it works: Tracking macros can be the key to unlocking fitness potential you didn’t even know you had. What are macronutrients? Macronutrients are essential nutrients your body needs in large quantities (micronutrients, in contrast, are those that you need in small amounts). There are three macronutrients: carbohydrates, protein, and fat. All three are equally important and, yes, you can eat all three and be healthy and fit. Carbs 101 Carbs from foods like rice, bread, and starchy vegetables provide you with mental and physical energy. While some people can thrive on a low-carb diet, going keto isn’t the right route for most people, because let’s face it: Carb-heavy foods are delicious, and your body is designed to process carbs for energy. Aside from physical and mental energy, carbs help with post-workout recovery and muscle preservation. Just remember that not all carbs are created equal. Sure, you can fit an ounce of jellybeans into your diet, but an ounce of sweet potato sure will make you feel a lot better (and you won’t come crashing down in an hour). Protein 101 Protein is critical for muscle recovery and growth. Most people get the majority of their protein from animal sources, such as chicken, pork, and beef, although many plant-based foods contain ample protein (but not complete proteins). Protein is important for muscle repair, growth and maintenance, as well as satiety, which can help you reach your body composition goals. Fats 101 Avocados are good for more than just pretty toast: Healthy fats set you up for fitness success. Fat supports several body functions, and keeping your focus on fats can improve your overall health, which contributes, in turn, to your fitness. Dietary fat is important for nutrient absorption and sustained energy, both of which can help you power through workouts. Try to get most of your dietary fat from healthy sources of monounsaturated and polyunsaturated fats. It’s best to keep saturated fats to a minimum (not because saturated fat alone is bad, but because most foods with saturated fat are highly processed). Stick to whole-food fats like avocados, olives, vegetable oils, nuts, seeds, and fish. Calories in macronutrients Each macronutrient has its own calorie value per gram. Carbohydrates and protein both contain four calories per gram, while fat contains nine calories per gram. While alcohol isn’t technically considered a macronutrient (because it’s not essential for survival), you should know that every gram of alcohol contains seven calories. Tracking macronutrients for fitness People generally track macros to either build muscle or lose fat. With the right macronutrient ratio, you can better manage your lean mass, strength, energy, performance, and even your sleep.  Every athlete is different but here are some general guidelines for using macros to lose fat and gain muscle. Do you really need to track macros? The hard truth is that there’s no “best” macronutrient ratio. For people who exercise regularly (especially people who lift weights), it’s beneficial to shift the ratio to something more protein-heavy: Your muscles can’t recover from your workouts without adequate protein. In reality, the principles of a healthy diet are pretty simple: Eat mostly whole foods and balance your calorie intake (or eat in a surplus or deficit depending on your goals). Macro-tracking is just one tool of many that you can use to improve your fitness. For help with your own personalized training and nutrition program, contact a personal trainer at your local World Gym.