Nutrition
This macronutrient is most directly responsible for building and repairing muscle tissue.
What is protein?
This principle means gradually making workouts harder over time to keep improving.
What is progressive overload?
This type of cardio is lower intensity and can usually be sustained while holding a conversation.
What is steady-state cardio?
This supplement can improve strength performance but does not need to be taken immediately before a workout to work.
What is creatine?
This is when your body repairs, regulates hormones, supports recovery, and consolidates memory.
What is during sleep?
This nutrient helps regulate digestion, blood sugar, fullness, and bowel movements.
What is fiber?
These movements use multiple joints and muscle groups at the same time, like squats, deadlifts, and presses.
What are compound movements?
This type of training alternates short bursts of hard effort with recovery periods.
What is interval training?
This supplement may help with relaxation or sleep quality in some people, especially if intake is low.
What is magnesium?
This is why a hard workout may cause the scale to go up the next day.
What is inflammation, muscle damage, water retention, and glycogen storage?
This is why protein is especially important during a fat-loss phase.
What is preserving lean muscle mass and improving satiety?
This is the planned reduction in training intensity or volume to help the body recover.
What is a deload?
This is why high-intensity cardio can feel productive but backfire if recovery is poor.
What is it adds stress and fatigue that may increase hunger, soreness, and poor recovery?
This is why creatine may cause the scale to increase slightly at first.
What is increased water stored inside the muscle?
This is the hidden problem with constantly pushing harder without planned recovery.
What is accumulated fatigue and reduced adaptation?
This is the main form of stored carbohydrate in the muscles and liver.
What is glycogen?
This is the reason more workouts do not automatically equal better results.
What is recovery capacity, total stress load, and adaptation?
This is why adding steps is often preferred before adding more intense cardio.
What is steps are sustainable, lower stress, and easier to recover from?
What is the ideal caffeine cutoff time?
What is 2-3 PM? (depending on your bed time)
This is the most underrated sign a plan is working besides the scale.
What are better measurements, strength, energy, sleep, consistency, digestion, and clothes fitting better?
This is the strategic reason a coach may increase calories even when fat loss is the long-term goal.
What is to improve metabolism, recovery, adherence, training performance, or reverse out of chronic under-eating?
This training variable refers to the total amount of work performed, usually sets x reps x load.
This is the reason cardio should be viewed as a tool, not the foundation of body recomposition.
What is strength training and nutrition drive most body composition changes?
These two electrolytes are especially important for fluid balance and muscle function.
What are sodium and potassium?
This is why taking collagen alone is not the same as eating a complete protein source.
What is collagen is low in essential amino acids and not a complete muscle-building protein?