Nutrition: Calorie Surplus: Consume slightly more calories than your body needs to support muscle growth. Aim for a surplus of 250-500 calories per day. Protein Intake: Consume sufficient protein to support muscle repair and growth. Aim for 0.7-1 gram of protein per pound of body weight. Balanced Macros: Include a good balance of carbohydrates, proteins, […]
Progressive Overload: Focus on gradually increasing the demands placed on your muscles over time. This can be achieved by increasing the weight, repetitions, or intensity of your workouts. The principle of progressive overload ensures that your muscles are constantly challenged, promoting muscle growth. Resistance Training: Incorporate strength training exercises into your routine. Focus on compound […]
Whether you are hitting the road for the holidays, traveling for work or pressed for time, it’s possible to build muscle with at-home workouts. Inbar Naor-Maxwell, M.S., ACSM EP-C, EIM2, an exercise physiologist at Piedmont, shares her tips for a safe, effective home workout. “Exercising at home is really good for people who don’t have a lot of […]
If you want to spice up your exercise routine, group fitness classes are a great way to learn new moves and stay motivated to meet your goals. Look for classes at a nearby gym, recreational center or boutique fitness studio. Do your research before you go: make sure your class is led by a trainer […]
There are many benefits to fitting in a workout the day of a big holiday meal—and they have nothing to do with burning calories or “earning” your food. “I think individuals should enjoy their holiday meals without the stress of exercising to ‘earn the calories,’” says Asher Ezzard, EP, a Piedmont exercise physiologist. “Humans are made […]
It can be incredibly frustrating to put time, money and energy into your workouts only to see little to no results. So, what’s going on? Terrence Friend, ACSM, EP-C, EIM2, a Piedmont exercise physiologist, shares nine questions to ask yourself – and what to do if your current plan isn’t working. 1. Is your workout […]
Common weightlifting mistakes could hinder your fitness progress and set you up for injury, says Joel Hardwick, ACSM EP-C, EIM2, an exercise physiologist at Piedmont Atlanta Fitness Center. Hardwick says these are the most common weightlifting mistakes he sees at the gym: Not warming up first. If you go into a workout with cold muscles, you […]
