A person new to training with weights or an individual with below average fitness levels can be termed as a beginner. The destination of the training would not be to cause wear and tear to induce hypertrophy, as much as to form neurological pathways.

A person training at intermediate level should have a fair amount of neurological coordination and thus can be exposed to a higher intensity. The trainee could be assigned upper body/lower body workouts followed by endurance and abs training on alternate days.

At an advanced level; trainee is quite experienced to subject himself to a higher intensity. Everybody starting off from a beginner level should aspire to reach this level. On an average, it will take 1-2 years of regular training to reach this level.

Full-body workouts are an excellent way to train on a regular basis, and are probably the best way to train if you only have one or two days per week to train.

Hypertrophy is a matter of levers and moment arms, and when we want to specifically grow a certain muscle area, then the amount of tension that we have to generate is maximized through the exercises selected and the amount of weight that the exercise allows us to lift, over time.

Although the mechanics of the exercise can vary greatly depending on an individual’s flexibility & mobility we have to keep in mind that the variations that allow us to use the most amount of load will always be “superior”, if the goal is of course muscle growth.

Skipping rope regularly, helps to increase lower body bone density, builds calf muscles, burns excess calories, and improves brain function by honing body coordination and rhythms.

Dumbbell shoulder exercises are crucial as they help to prevent muscular imbalances or asymmetries from developing.

Losing fat will always start and end with being in a calorie deficit. It is the main driver for weight loss. You have to eat fewer calories than you burn. Be careful how many calories you consume each day and track it.

When being in a calorie deficit, having a high protein diet will be what retains your muscle mass while losing fat. You have to retain your muscles in order to look toned and lean and keep your metabolism high.

Strength training goes hand in hand with your protein intake, which will help retain your muscle mass and keep your metabolism high. To retain as much muscle mass as possible when in a calorie deficit, you have to prioritize strength training over any other physical activity.

Neat stands for non exercise activity thermogenesis, and this is something that is way underrated and overlooked at. Neat is all the activity you do aside from your scheduled workouts. Try to aim for 5k-10k steps every day, that will do miracles

Sleep and stress management impact your fat loss process indirectly. Not managing those can increase cravings and hunger, decrease your ability to be satisfied and feel well and can even impede your judgment on your food choices.

You don’t have to do cardio to lose weight, but it helps. Cardio is merely a tool to increase your calorie expenditure and can therefore allow you to eat more calories.

The pushup is one of the most effective body weight exercises. Although it is a fairly simple movement, there are some minor things that can improve your pushups. One way to improve the power efficiency is to modify the body path

Everyone’s fitness journey is different but we all often experience similar things. The most important thing to remember is to stay consistent.

 “Muscle Memory” is real, and as many of us have likely experienced, it’s far easier to regain lost muscle, than it is to gain it for the first time. Muscle’s fibers seem to have an “epigenetic memory” which defines the changes that the cell’s DNA undergoes, including information about its previous size.

Gym-intimidation happens to the best of us, especially when we are starting out. Feelings of insecurity may overwhelm you for the first year you are in the gym but don’t worry, everyone has to start somewhere. Just focus on yourself and stick to your training regime and eating clean.

If you are working out on a systematic basis, chest day can get a little monotonous and your progress can stall. Your pecs can also be one of the harder muscle groups to define if you don’t truly understand how to activate them.

Whether you are working out with dumbbells by choice or for lack of a barbell, you will be glad to hear that dumbbells can actually provide an expedited route to muscle growth-and a broader, more muscular back.