Fitness Tips & Workout Routines

Drinking water before, during, and after exercise is crucial for maintaining performance and preventing dehydration. Aim for at least 8 glasses per day, and more when exercising.

Rest days are essential for muscle recovery and growth. Don't skip them! Your body needs time to repair and strengthen between intense workout sessions.

To build muscle effectively:

- Consume 1.6-2.2g of protein per kg of body weight
- Eat in a slight caloric surplus (200-500 calories above maintenance)
- Focus on whole foods: lean meats, fish, eggs, legumes, whole grains
- Time your meals: eat protein within 2 hours post-workout
- Stay consistent with your eating schedule