Coach JB

How many reps should you be doing for MUSCLE GROWTH and STRENGTH?

New on the blog: research shows hypertrophy can occur across very low to high loads when sets are performed with high effort while heavier loads tend to build more dynamic strength.

Read the full breakdown, evidence, and practical recommendations to tailor your rep ranges to your goals. https://wix.to/Rp23QQc

How Many Reps Are You Supposed to Do, Anyway? Research comparing different loading ranges has consistently found that muscle growth can occur across a much broader spectrum when sets are performed with a high level of effort. A 2022 systematic review and meta-analysis found similar hypertrophy across very low, low, moderate, and high loads when...

Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose fat then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.

• Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.

• If you don’t give up, then you’ll never fail.

If getting healthy, strong, lean and fit is something that you really want, take the action to reach out to me to get started on a fitness plan that will give you the opportunity to do what’s hard now, to achieve the body that you really want.

I’m here to help you.

Let us create and incorporate a strength training program that is tailored to your current fitness level, environment and you specific health and fitness goals.

Take a few minutes and click on the link in the bio and I will personally contact you set up a Fitness Success Chat so we can get started ASAP!

Hey Jen Rigterink, check it out...

Just in case ya need some breakfast meal prep ideas...

Apple Pie Overnight Oats

www.6fitnessandnutrition.com

Training hard every day?

Your body needs more than sweat. It needs recovery.

In my latest blog post I break down why rest is part of progress and how to balance training stress with smart recovery so you actually get stronger.

Read more: https://wix.to/fBvkFJ7

www.6fitnessandnutrition.com

Do ya wanna lose weight?

Or do ya wanna lose fat?

Save this post and send it to someone who is obsessed with the scale.

Because those two things are not exactly the same game.

The scale only knows one thing: how much you weigh.

It doesn't know whether the pounds you lost came from fat, muscle, water or glycogen.

If your goal is to look leaner, stronger and more athletic, the goal isn't simply to make the number smaller. It's to improve your body composition.

That means creating a manageable calorie deficit, lifting weights, getting enough protein and keeping your daily movement high.

Will it happen as quickly as a crash diet?

Probably not.

But that's kind of the point.

The goal isn't to lose weight as fast as possible.

It's to lose fat while keeping the muscle you worked so hard to build.