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How Often Should You Change-Up Your Workout Routine?

How Often Should You Change-Up Your Workout Routine? One of the most common mistakes people make is sticking to the same workout routine for too long. While it’s understandable to find comfort in familiarity, this approach often leads to a frustrating plateau where progress stalls. To continually see results and avoid burnout, it’s essential to understand and implement the concept of periodization—a structured approach to training that varies the intensity, volume, and type of exercises over time. This article will explain why periodization is crucial for ongoing progress and why simply learning a routine and doing it on your own isn’t enough to ....
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Is Eating The New Smoking?

Is Eating The New Smoking? How Cigarette Companies are Making Your Food More Addictive Introduction The link between cigarette companies and the food industry might seem far-fetched at first glance, but a closer look reveals a troubling connection. In recent decades, major tobacco companies have acquired food companies and leveraged their expertise in addiction science to make processed foods more appealing—and more addictive. This article delves into how these companies have applied their knowledge of addiction to food products, creating a cycle of unhealthy eating that can be difficult to break. The Tobacco Industry’s Foray into the Food Market ....
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The Science-Backed Benefits of Foam Rolling: Why It Should Be Part of Your Routine

The Science-Backed Benefits of Foam Rolling: Why It Should Be Part of Your Routine Introduction Foam rolling, a form of self-myofascial release (SMR), has become increasingly popular in the fitness world, and for good reason. This simple yet effective tool is used by athletes, fitness enthusiasts, and physical therapists to improve flexibility, reduce muscle soreness, and enhance overall performance. But what exactly is foam rolling, and what does the science say about its benefits? In this article, we’ll dive into the research behind foam rolling and explain why it should be a staple in your fitness routine. What is Foam Rolling? Foam rolling involves ....
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The Benefits of Stretch Therapy

The Benefits of Stretch Therapy Why You Should Incorporate It into Your Routine At Legacy Personal Training, we are excited to announce our newest service: stretch therapy. Stretch therapy offers numerous benefits that extend beyond just increasing flexibility. Whether you're an athlete looking to enhance performance, someone recovering from an injury, or simply seeking to improve your overall well-being, stretch therapy can be a game-changer. This article explores the myriad benefits of stretch therapy and why you should consider incorporating it into your fitness routine. What is Stretch Therapy? Stretch therapy involves assisted stretching techniques ....
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Why Gaining Muscle and Getting Stronger is the Key to Losing Fat

Why Gaining Muscle and Getting Stronger is the Key to Losing Fat Introduction In the realm of fitness, many individuals set their sights on losing fat as their primary goal. However, what often goes unnoticed is the profound impact that focusing on gaining muscle and getting stronger can have on fat loss. While traditional exercise science delineates training phases around hypertrophy, strength, and muscular endurance, there is no specific "fat loss phase." This article aims to shed light on why building muscle and increasing strength is the most effective strategy for losing fat and achieving a healthier, more energetic body. Understanding Training Phases In ....
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How Long Does It Take To Start Seeing Results?

How Long Does It Take To Start Seeing Results? Introduction In the quest for a healthier, fitter body, many people set ambitious goals to lose body fat and gain muscle. However, it's crucial to approach these goals with realistic expectations and a long-term mindset. Focusing on building a sustainable lifestyle that includes regular training, healthy dietary choices, adequate sleep, and effective stress management is the key to lasting success. This article will help you understand what realistic timelines for losing fat and gaining muscle look like, breaking down expected results on a weekly and monthly basis. Building a Healthy Lifestyle Before diving into ....
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Thinking About Taking Some Time Off?

Thinking About Taking Some Time Off? Here’s How Long It Takes to Start Losing Muscle Introduction Maintaining muscle mass requires consistent effort and dedication. While the journey to build muscle can be long and challenging, the unfortunate reality is that it takes far less time for those hard-earned gains to diminish. Scientific evidence shows that muscle begins to atrophy, or waste away, after just 14 days of inactivity. In this article, we’ll explore the mechanisms behind muscle atrophy, highlight how quickly muscle mass can be lost, and explain why it's crucial to avoid taking prolonged breaks from your workout routine. Understanding Muscle ....
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Type 3 Diabetes

Type 3 Diabetes A.K.A. Alzheimer's Disease Introduction Type 3 diabetes is a term that has been used to describe a link between diabetes and Alzheimer's disease. While not officially recognized as a medical diagnosis, the term highlights the growing body of research suggesting that insulin resistance in the brain is a significant factor in the development of Alzheimer's. This article will delve into what Type 3 diabetes is, how it relates to Alzheimer's disease, and what current research suggests about managing and potentially preventing this condition. What is Type 3 Diabetes? Type 3 diabetes refers to the hypothesis that Alzheimer's disease is a form ....
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Is Collagen Powder Beneficial or a Waste of Money?

Is Collagen Powder Beneficial or a Waste of Money? Introduction Collagen powder has taken the health and wellness industry by storm, touted for its potential benefits in skin health, joint function, and overall vitality. With so many products on the market and numerous claims about its effectiveness, it's essential to dive into the research and determine whether taking collagen powder is truly beneficial or just another health fad. This article will explore what collagen is, the science behind collagen supplementation, and whether it lives up to the hype. What is Collagen? Collagen is the most abundant protein in the human body, making up about 30% of the ....
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Preventing Muscle Loss on GLP-1

Preventing Muscle Loss on GLP-1 The Essential Role of Weight Training and Protein Intake GLP-1 (glucagon-like peptide-1) agonists have become increasingly popular as a treatment for weight loss and management of type 2 diabetes. While these medications can be highly effective in aiding weight loss, one potential side effect is the loss of lean muscle mass along with fat. To counteract this, incorporating weight training and adequate protein intake into your routine is essential. This article will explore the importance of these strategies and provide practical tips for maintaining muscle mass while on GLP-1 medication. Understanding GLP-1 and Muscle Loss GLP-1 ....
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How Often Should You Change-Up Your Workout Routine?

Is Eating The New Smoking?

The Science-Backed Benefits of Foam Rolling: Why It Should Be Part of Your Routine

The Benefits of Stretch Therapy

Why Gaining Muscle and Getting Stronger is the Key to Losing Fat

How Long Does It Take To Start Seeing Results?

Thinking About Taking Some Time Off?

Type 3 Diabetes

Is Collagen Powder Beneficial or a Waste of Money?

Preventing Muscle Loss on GLP-1

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