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Looking to build muscle and strength? Discover the top workout splits curated by our top personal trainers in Richmond. From full-body workouts to powerlifting splits, BLK BOX GYM can help you achieve your fitness goals.

February 26, 2023

Find Your Perfect Workout Split: 5 Effective Routines for Building Muscle And Strength

As plant-based diets become increasingly popular, many people choose plant protein as their primary protein source. You may have heard that animal protein is healthier than plant protein, but what does the research say? Which protein type should you choose? This article covers the difference between animal and plant protein.

November 27, 2022

Plant Protein vs. Animal Protein: Which One is Better?

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?

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

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HIIT stands for high-intensity interval training. Whether you’re using a private gym, cycling, or running, it involves working far harder for shorter intervals during your workout. HIIT means you push your body a lot harder for periods ranging from a few seconds up to eight minutes, and you’ll need to work at around 80 – 90% of your heart’s capacity to make it count. At the end of each workout period, you’ll enter a recovery period of around the same duration – although it can be shorter or longer.

November 21, 2021

High-Intensity Interval Training (HIIT) vs Steady-State Cardio

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To start with, keto is a form of low-carb food diet. Your intake consists of high-fat, and protein-rich foods, and that sort of eating regime can help you shed pounds – pretty darn fast. In fact, keto diet followers limit carbohydrates intake to between only twenty and fifty grams each day. It’s not for the faint-hearted, and you may well experience some relatively acute withdrawal symptoms at first – but the rewards can be well worth the effort!

September 29, 2021

Ketogenic Diet 101: A Beginner's Guide to Keto

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Reverse dieting has been popular with bodybuilders for decades, but lately, it’s been getting big among all sorts of health-conscious types. More specifically, with people who are trying to lose weight and keep it off. Reverse dieting promises to allow more eating without significant weight gain. You gradually increase your calorie intake in an effort to get your metabolic rate up again and combat the adaptation that occurred while you were on a diet.

August 19, 2021

Reverse Dieting: What Is It & How Does It Work?

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Well, first of all, intermittent fasting is not a diet. It's more of a template for the way you eat, based on the times of the day or even the days you eat and don't eat. This method contains zero guidelines for the actual foods you consume. Instead, you just undertake to go for periods without eating. You can drink water, tea, or even coffee – it's more about limiting when you eat food.

July 28, 2021

The Ultimate Guide to Intermittent Fasting

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There is no clear-cut one-size-fits-all answer when it comes to calorie intake. It depends on several variables such as age, gender, body fat percentage, height, weight and much more. In this article, we’ll take a deep dive into the different factors that come into play when calculating how many calories you should be eating per day.

June 25, 2021

How Many Calories Should You Eat Per Day?

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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 in Richmond BC (Cutting, Bulking & Sustainable Results)

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Becoming a professional body builder takes hard work, intellect, competitiveness, passion, and consistency. This is exactly what Matt Law, co-founder of BLK BOX GYM has. Matt has competed and won several provincial and national level shows and is currently an IFBB Pro qualifier.

May 15, 2021

Train Like A Champion: What It Takes To Be A Professional Bodybuilder

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