Fitness Articles







Boost Your Testosterone

Boost Your Testosterone

Team, today’s topic is: boost your testosterone. Testosterone is the key muscle building hormone in the body and is basically what makes a man a man, so if your levels start to decline, major problems can be ahead for you.

Fortunately, with some smart testosterone boosting tips, you can ensure you are keeping your testosterone levels in check and seeing optimal muscle gains.

Here is what you need to know.

Eat Some Fat 

First, make sure you aren’t eating a fat free diet. Some dietary fat is necessary for the proper generation of testosterone in the body and also to help neutralize some of the oxidative damage that takes place during strength training.

Those who maintain at least 20-30% of their diet as dietary fat will not only tend to feel better after workout sessions, but will maintain greater strength gains as well.

Lift Heavy 

Second, you’ll also want to make sure that you are lifting heavy throughout your workouts. Heavy weights will cause a greater release of testosterone as well as growth hormone in the body, pushing your results higher as well.

Just be sure that you never take the weight so heavy that you sacrifice form. It’s important to realize that proper form stands out as the most vital thing above all else.

Get More Sleep 

Moving along, it’s also going to be essential that you focus on getting sufficient sleep. The primary testosterone release time will be during the overnight rest period and this is also the primary time when muscle repair occurs as well.

Furthermore, those who are getting enough sleep at night will also maintain faster overall recovery rates in general, so this can help you then lift heavier in the gym.

It’s an ongoing cycle that when kick-started, will continue to produce better and better results.

Keep Stress Down 

Finally, last but not least, make sure that you keep your stress level down. Stress has a very negative influence on testosterone as well as muscle growth in general, so using proper stress busting tactics such as journaling, participating in intense exercise to release feel-good endorphins, or simply doing something that relaxes you will be vital to proper success.

Get Strong & Confident With Us

So use these quick tips and you can ensure that you boost your testosterone and you are optimizing the natural testosterone release that takes place in your body.

Stop being obsessed with the scale. Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Worst Recovery Mistakes

Worst Recovery Mistakes

Team, today’s topic is: Worst recovery mistakes. After putting in an intense workout session in the gym, one of the key things that you need to be most concerned about as you come out is your recovery ability. If you aren’t recovering as you should between workout sessions. It’s going to seriously impact your progress because not only will you not be getting stronger, but you also may find that you get injured as well.

Or, if you aren’t getting injured, you’ll definitely be getting burnt out and that can put you off the workout bandwagon entirely.

So this said, it pays to learn some smart recovery tips to ensure you are using at all times. To help assist your knowledge, let’s go over three errors that people often make. So that you know precisely what you should avoid.

Neglecting Post Workout Nutrition 

The first error far too many people make is neglecting post workout nutrition. Make no mistake about it, your body is primed to take up nutrients as soon as you leave the gym, so if you don’t get that nutrition in, you’ll be falling short in terms of recovery.

Maximize this increased need for nutrition during the first half hour after your workout by having some lean protein along with fast acting carbohydrates.

Then follow that with another meal about an hour later.

Not Making Time For Stretching 

Next, also make sure that you aren’t skipping over the stretching in your workout program. Taking ten minutes at the end of the session to get this in will not only help to ease post workout muscle soreness, but it can also help to boost flexibly, which then means you can move through a greater range of motion as you do your exercises, enhancing your strength gains.

Flexibility training is a vital component of any workout plan, yet one that often goes overlooked.

Staying Up Too Late 

Finally, make sure that you do prioritize sleep. If you aren’t getting to bed at a reasonable hour and getting enough hours each night, this too will seriously hamper your recovery ability.

Remember, your body goes into deep recovery mode while you sleep each night. So if you don’t spend enough time there, you don’t get that recovery taking place.

You also release positive growth hormone and testosterone during sleep, which improve the repair process as well.

Get Strong & Confident With Us

So keep these worst recovery mistakes in mind and make sure you are avoiding them on your protocol.

Stop being obsessed with the scale. Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Stretch Smarter

Stretch Smarter

As you move through your workout program, one variety of exercise that you must make sure you don’t overlook stretching.  Stretching is not only going to help reduce post workout muscle soreness, but it’ll help to boost your total range of motion, which then means you can see better results from each and every exercise you include in your protocol.

Now, some people simply don’t know how to stretch properly for best results, and as such, they avoid it.

Let’s get you off to a better start by going over a few key tips you should know for proper stretching.

Don’t Forget To Breathe 

The very first thing to remember is that you will be able to stretch further and deeper if you are practicing deep breathing as you stretch. With each deep breath you take in, the muscles will relax and this will allow you to move deeper into the stretch.

Try and do one to two long inhales and exhales with each stretch you do.

Hold Each Stretch, Never Bounce 

Next, make sure that you hold each stretch for at least 10-20 seconds per muscle group. This will help your body adapt to the stretch and help you push even further as the tension in the muscles relax.

Also be sure that you never bounce up and down through a stretch either. That’ll just ask for an injury and will put your muscles at risk for a tear or pull.

Warm-Up First 

Finally, the last thing to remember and note for a proper stretching session is that you always must be warmed up first.

Never stretch while cold or you will tear a muscle. It’s typically most effective to stretch after your strength training or cardio workout is done as part of your cool-down, however if you aren’t working out on that given day and still want to get some stretching in, you can do so after a brief 5-10 minute warm-up.

don’t overlook stretching

So keep these points in mind as you go through your stretching protocol. It’s one area of your fitness that won’t produce direct results in terms of your body composition but it can indirectly impact the performance you give during each session you do. That then will impact how you look, so it’s still of great importance to dedicate some time to each week.

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Secrets for Faster Weight Loss

Secrets for Faster Weight Loss

Team, today’s topic is: secrets for faster weight loss. If you’re on a fat loss diet and workout protocol but aren’t seeing as fast of results as you had hoped you would, all it may take is a few minor adjustments to get you on a better path to success.

If you utilize a few of the top secrets the weight loss pros know, you can reach your dream body far faster.

Let’s go over these quick tips to remember and start utilizing at all times.

Stagger Your Calorie Intake 

First, avoid adopting a very low calorie intake 7 days a week. If you do this, you’re headed to a metabolic nightmare.

The body is going to adapt fast to such a low intake and when it does, your fat loss will come to a screeching halt.

To avoid this, have some higher calorie days worked into your diet week. This way, your metabolism stays strong and never knows what to expect.

Seek Out New Recipes 

It’ll keep burning fat at top speeds if you do this.

Next, also be sure that you seek out new recipes on a regular basis. If you aren’t taking the time to try and incorporate more variety into your diet plan, you can rest assured that it will only be a matter of time before you become bored.

By trying new recipes on a regular basis, you won’t come to feel nearly as deprived and this means you’ll start to enjoy your diet more.

The key to losing fat is simply enjoying and sticking with a diet, so this is paramount to success.

With so many to choose from, there’s no reason you can’t find one that you enjoy.

Avoid Boring Cardio Training 

Along with keeping your food interesting, you also need to keep your workouts interesting and if you’re doing session after session of regular cardio training, that it won’t be.

Mix it up.

Join a team sport for something totally different, Calgary Sport and Social has a wide variety of mixed leagues for you and your friends.  Boot camp classes (wink, wink lol) are also a great way to boost your cardio fitness and see faster results.

Just be sure that you do avoid those boring cardio sessions because not only are they not that effective for fat loss, but they’re also going to cause a negative association to grow with regards to exercise.

Shock The Body 

Finally, make sure you are constantly trying new workout techniques to shock the body and keep it seeing strength and performance gains.

Never let your workout grow stale or your results will be shortly behind it.

secrets for faster weight loss

So there you have the top factors to know and remember to speed up your weight loss results and get your program moving along. Use these next time progress slows.

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.