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Cardio & Adaptation All too often, people want to lose weight and the first thing they do is cardio. Cardio increases the amount of calories a person uses which leads to weight loss…at first. The problem with cardio is that eventually, the metabolism adapts to the cardio and then weight loss stops. After the metabolism adapts to cardio, the amount of cardio must be increased to continue losing weight. Eventually, the metabolism adapts again and

There are several variables to consider during an exercise. Sets, reps & weight (volume) are the most common and usually the only factors that get consideration. Others variables that are often overlooked, but deserve consideration are tempo, the range of motion (ROM), and intensity. Controlling the tempo, ROM, and intensity of an exercise can be the difference between progression and plateau. During this barbell shrug, I like to pause at the top for 2 seconds

The key to losing fat and keeping it off long term…

Macros are short for macronutrients and are categorized as protein, carbs, and fat. Macros contribute to the calories in the food we eat. 1g Protein = 4 calories 1g Carb = 4 calories 1g Fat = 9 calories When categorizing food, we focus on what the food mostly consists of. Some proteins will have small amounts of carbs, some fats will have some amounts of protein, and some foods will consist of all macros. Examples of protein: chicken,