Skinny fat and confused about whether to bulk or cut? In this episode, we break down the pros and cons of both strategies, helping you decide which path aligns best with your fitness goals. Learn how to approach body recomposition effectively, avoid common pitfalls, and start seeing real progress. With science-backed tips and actionable advice, this is the ultimate guide for skinny fat men ready to transform their physiques.

What You’ll Learn in This Episode:

• How to determine whether to bulk or cut first
• The role of diet and training in body recomposition
• Common mistakes skinny fat individuals make and how to avoid them

Tune in now and take the first step toward achieving your fitness goals!

#SkinnyFat #BulkingVsCutting #BodyRecomposition #FitnessTips"

In today’s episode of PT Knowledge, we bust some common myths about strength training for women, like the idea that lifting weights will make you bulky or that cardio is the best way to lose fat. Learn how strength training can boost your metabolism, improve your body composition, and give you the toned, strong physique you’re looking for—without the fear of bulking up.

Key highlights include:

• Debunking the “bulky” myth and understanding how muscle grows
• How strength training helps with fat loss, even more effectively than cardio
• The role of strength training in long-term health (e.g., bone density, metabolism)
• Science-backed tips on how to get started with lifting weights

If you’re ready to break away from outdated fitness advice and embrace the power of strength training, this episode is for you!

📩 Follow me on Instagram @artie_pt for more science-based fitness tips and programs!

#StrengthTrainingForWomen #MuscleBuilding #FitnessMyths #PTKnowledge #WomenInFitness #StrengthAndHealth #ScienceBasedFitness

Want to know whether cardio or strength training is better for fat loss? In today’s episode, we break down the science behind both, revealing the most effective strategies for shedding fat while preserving muscle. Tune in for actionable tips and research-backed insights

Study title: "Resistance training is medicine: effects of strength training on health"Link: https://pubmed.ncbi.nlm.nih.gov/21502894/Summary: This study outlines the comprehensive benefits of resistance training, including its impact on body composition and fat loss.Study title: "Comparison of Aerobic and Resistance Exercise in Weight Loss Among Overweight Adults"Link: https://jamanetwork.com/journals/jama/fullarticle/1383230Summary: This study compares the effects of aerobic exercise and resistance training on fat loss, suggesting that a combination of both may yield the best results.Study title: "The effects of combined aerobic and resistance training on fitness and body composition in overweight adults"Link: https://pubmed.ncbi.nlm.nih.gov/20300021/Summary: This research highlights how combining both cardio and strength training can enhance fat loss and improve body composition.

Want to unlock more gains and break through plateaus? Tune in as I explain advanced strength training techniques, including progressive overload, supersets, forced reps, and more. These science-backed methods will help you build muscle and achieve your fitness goals faster.

Progressive Overload & Muscle Growth: Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). https://pubmed.ncbi.nlm.nih.gov/27102172/ Periodization for Strength Gains: Harries, S. K., Lubans, D. R., & Callister, R. (2015). https://pubmed.ncbi.nlm.nih.gov/25268289/ Tempo Training & Muscle Hypertrophy: Schoenfeld, B. J. (2011). https://pubmed.ncbi.nlm.nih.gov/20847704/ Forced Reps for Muscle Growth: Drinkwater, E. J., Lawton, T. W., Lindsell, R. P., Pyne, D. B., Hunt, P. H., & McKenna, M. J. (2007). https://pubmed.ncbi.nlm.nih.gov/17530971/ Eccentric (Negative) Training for Muscle Strength: LaStayo, P. C., Woolf, J. M., Lewek, M. D., Snyder-Mackler, L., Reich, T., & Lindstedt, S. L. (2003). https://pubmed.ncbi.nlm.nih.gov/14595407/

Strength training can take your fitness to the next level, but are you making common mistakes that could be sabotaging your progress? In this episode of PT Knowledge, we dive into the Top 10 Strength Training Mistakes to Avoid, covering everything from lifting too heavy, poor form, skipping the warm-up, and more. Tune in to learn the science behind each mistake and how you can fix them for better results!

Don't forget to download, follow, and hit the notification bell for more fitness science insights and expert advice. Plus, DM me on Instagram for a personalized 4-week training plan!

Welcome back to 'PT Knowledge'! In today’s episode, 'How to Build Muscle: Strength Training 101,' we break down the science of muscle growth and the key principles you need to know to maximize your gains. Discover the importance of progressive overload, the best exercises for building muscle, and how to structure your workouts effectively. Plus, we dive into the crucial roles of nutrition and recovery in your muscle-building journey. Subscribe now and stay tuned for more insights into achieving your fitness goals! Example Workout:

Push Day (Chest, Shoulders, Triceps):

• Bench Press: 4 sets of 6-8 reps
• Overhead Shoulder Press: 4 sets of 8-10 reps
• Tricep Dips: 3 sets of 10-12 reps
• Dumbbell Flyes: 3 sets of 10-12 reps
• Lateral Raises: 3 sets of 12-15 reps

Pull Day (Back, Biceps):

• Deadlifts: 4 sets of 5-7 reps
• Pull-Ups: 4 sets of 8-10 reps
• Barbell Rows: 4 sets of 8-10 reps
• Bicep Curls: 3 sets of 10-12 reps
• Face Pulls: 3 sets of 12-15 reps

Leg Day (Quads, Hamstrings, Glutes):

• Squats: 4 sets of 6-8 reps
• Leg Press: 4 sets of 8-10 reps
• Romanian Deadlifts: 4 sets of 8-10 reps
• Lunges: 3 sets of 10-12 reps per leg
• Calf Raises: 4 sets of 12-15 reps

Welcome to 'PT Knowledge'! In this episode, we explore 'The Ultimate Guide to Strength Training for Beginners.' Whether you're new to the gym or looking to refine your routine, this guide covers everything from the basics of strength training to designing your first workout plan. Learn about the importance of form, setting realistic goals, and the role of recovery and nutrition in your fitness journey. Start building a strong foundation for lifelong fitness. Don't forget to like, subscribe, and hit the notification bell for more expert fitness tips!" @ptknowledgepod

Are you missing out on reaching your fitness goals due to poor nutrition? In this episode of PT Knowledge, we explore the vital role of nutrition in achieving your fitness objectives. Learn how proper nutrition supports muscle gain, fat loss, and overall health.

In this episode, you will discover:

• The importance of macronutrients (carbohydrates, proteins, fats) and micronutrients in your diet.
• How to tailor your nutrition to support muscle growth, fat loss, and overall well-being.
• Optimal timing for pre-workout and post-workout nutrition.
• Common mistakes in nutrition and strategies to avoid them.

Tune in to understand how to better fuel your workouts and enhance your results. If you find this episode helpful, please share it and subscribe for more fitness tips and expert advice!

#FitnessNutrition #HealthAndFitness #Macronutrients #NutritionTips #MuscleBuilding #FatLossJourney #PTKnowledge

Are you unknowingly sabotaging your fitness goals by believing in outdated fitness myths? In this episode of PT Knowledge, we’re busting the top 5 fitness myths that could be holding you back. Learn the real truth about carbs, why ‘No pain, no gain’ is a dangerous mindset, and how to achieve effective fat loss and strength training results without the fear of getting bulky.

Tune in to discover:

• The truth about carbs and how they fuel your workouts.
• Why you can’t spot reduce fat and what actually works for fat loss.
• How strength training builds a lean, toned body, not bulk.
• The dangers of overtraining and the benefits of rest days.

Whether you’re just starting out or looking to fine-tune your fitness routine, this episode provides the evidence-based insights you need to succeed. Don’t miss out on setting the record straight—listen now!

#FitnessMythsDebunked #CarbTruths #FatLossTips #StrengthTraining #FitnessFacts #NoPainNoGain #PTKnowledge"

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Sleep is just as important as your workouts when it comes to fitness success. In this episode, we dive into the science of sleep, its role in muscle recovery, hormone balance, and cognitive function, and provide actionable tips to enhance your sleep quality for better fitness results

In the final episode of our three-part series, Artie addresses the common challenges of starting a workout routine and shares practical tips for staying motivated. Learn how to manage your time, find support, and push through setbacks. This episode is all about keeping your fitness journey on track!

In this episode of PT Knowledge, Artie dives into the essentials of creating a balanced workout routine. Learn how to structure your week, incorporate variety, and ensure proper rest and recovery. Whether you're a beginner or looking to refine your routine, this episode has the tips you need!

Join Artie as he kicks off a three-part series on starting your workout journey. In this episode, we cover the basics—setting goals, choosing the right workout, creating a plan, and more. Whether you're new to fitness or getting back into it, this episode is your perfect starting point!

Discover the myriad benefits of strength training in this episode of PT Knowledge. From building muscle and boosting metabolism to improving mental health and cardiovascular fitness, strength training offers something for everyone. Join Artie as he breaks down why lifting weights is more than just about muscle gain. Tune in for a comprehensive guide to the advantages of incorporating strength training into your fitness routine!

Join Artie on PT Knowledge as he shares practical tips and strategies to stay motivated on your fitness journey. Learn how to set clear goals, find your why, make workouts enjoyable, and more. Tune in to keep your motivation high and achieve your fitness goals!

Join Artie on PT Knowledge as he breaks down the concepts of Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Learn how to calculate these crucial values and use them to optimize your diet and exercise routine. Tune in to unlock the secrets of effective training and nutrition!

For men: BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) - (5.677 * age in years)

For women: BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) - (4.330 * age in years)

- Sedentary (little or no exercise): BMR * 1.2 - Lightly active (light exercise/sports 1-3 days/week): BMR * 1.375 - Moderately active (moderate exercise/sports 3-5 days/week): BMR * 1.55 - Very active (hard exercise/sports 6-7 days a week): BMR * 1.725 - Super active (very hard exercise/physical job, & exercise 2x/day): BMR * 1.9

Join Artie on PT Knowledge as he explores the rising trend of functional fitness. Learn what functional fitness is, why it's become so popular, and how to incorporate it into your training routine to enhance your daily life and overall health. Tune in and train for life!

Join us on PT Knowledge as we explore the different types of muscle fibres and their roles in exercise. Learn how to train slow-twitch and fast-twitch fibers effectively to optimize your performance and reach your fitness goals. Tune in and maximize your workout potential!