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The initial thing it’s necessary to understand is that in order to put on muscle, you have to gain what’s known as a ‘calorie surplus.’ You do that by taking on more calories than you use up each day. The surplus is what you’ll use to build that muscle. First, you figure out your calorie maintenance level, and then you add some calories on. How you do that depends on whether you clean or dirty bulk, and that’s what we’re about to examine.

October 27, 2021

Dirty Bulk vs Clean Bulk: Which One is Better?

For those of us who are living the fitness lifestyle, you know that nutrition is a huge component to reaching your fitness goals. Whether you are cutting or bulking, the goal is ultimately to look better and feel better. Unfortunately, training alone won't get the job done. If you have been hitting the gym hard and you are still not seeing results, it's time to take a look at your nutrition.

May 17, 2021

Ultimate Guide to Meal Prep for Fitness Enthusiasts

Each of these fitness goals have their own sets of solutions. We will go in depth into each kind of plateau, talk about the common causes of the plateau, and how you can come overcome them.

May 5, 2021

Common Fitness Plateaus And How To Overcome Them

People take protein supplements for many reasons: building muscle, losing weight, or improving their overall health and well-being. Protein powder is the most common form of protein supplement. But when is the best time to take it?

July 29, 2022

When is the Best Time to Take Protein?

Protein is an essential macronutrient that not only supports countless physiological functions, but it also helps you grow muscle. Protein powder is a convenient way to supplement your diet with extra protein. Whether you visit our gym in Richmond, BC or a different gym, your hard work may go to waste if you aren’t consuming enough protein alongside your workouts.

June 28, 2022

Different Types Of Protein Powder: Which is Best?

The “12-3-30” workout recently went viral, and its popularity shows no sign of slowing. The treadmill-based routine sees fitness fanatics set a treadmill with a 12% incline, the machine turning at 3MPH. Users then perform a 30-minute stint. The good news is that many experts out there agree the routine provides a great workout. Still, they caution that’ 12-3-30’ doesn’t give the same unique benefits available with alternative cardio routines.

May 31, 2022

The Viral '12-3-30' Treadmill TikTok Workout - Does It Actually Work?

Whether you're starting on your own gym journey because you're looking to lose some weight or you want to build muscle, with some planning and the right advice, your transformation doesn't need to take ages. Here at the personal training studio in Richmond, BC, we help all sorts of fitness seekers achieve their goals, and they all have one thing in common: a target or goal. What that looks like depends very much on the individual, and maybe the first thing to realize about the gym is working out can help anyone get better. How you approach your workouts will be the key to how fast you achieve success. That's why this beginner's guide to the gym should be your first step to developing a workout plan.

April 28, 2022

A Beginner's Guide to the Gym

It's vital never to go more than a few hours between refuels. That just means you need to have a proper post-workout meal or even a snack, depending on the circumstances. In addition to food, your body also needs hydration. You must replace the water and electrolytes you lose during your workout if you're to maximize the benefits of your efforts at the gym or on a run, for instance.

March 18, 2022

The Importance of Post Workout Nutrition

In short, carb cycling is a dietary approach to manipulating your carb intake and depends on several different factors. It’s when you optimize your carb intake by regularly altering how much carbohydrates you eat during set periods. Athletes and fitness enthusiasts might use carb cycling to exercise or perform better while losing weight or trying to burn fat. You can cycle carbs daily, weekly, fortnightly, or monthly. 

February 25, 2022

What is Carb Cycling and How Does it Work?

There are a few simple things you need to remember when you consider how to gain muscle mass. The way your body works is relatively straightforward, but there are limits on what you can achieve in any given period. To build muscle, you need to consume more calories than you expend – otherwise known as positive energy balance.It's important to consider that no matter how you control your calorie intake and how much you work out in the gym, your body can only build so much muscle each day. Obviously, the more you work out, the more calories you'll need to consume, but that only goes so far. If you don't tailor your calories to activity levels and what your body is capable of, you risk putting on excess fat.

January 26, 2022

How to Gain Muscle Mass - Bulking Tips for Bodybuilding

Just when you may have thought COVID-19 was on its way out, along comes yet another wave. With no end to the pandemic insight, it helps to have some home workout tricks up your sleeve, and this article will help you with some ideas. It's not always possible to get down to the fitness studio here in Richmond, BC – but you can get creative with personal fitness during the health crisis. Read on for some tips and ideas for keeping in shape at home. 

December 22, 2021

How to Exercise At Home During the Pandemic