https://www.kahfitness.com/articles daily 0.75 2022-11-15 https://www.kahfitness.com/articles/everything-you-need-to-know-about-newbie-gains monthly 0.5 2026-03-02 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1601574100643-FFVA2T5DVVKLLXKD4A7K/newbie+gains+1.jpg All - Everything you need to know about Newbie Gains Just like Hugh Jackman, you have the potential to rapidly increase your muscle mass through Newbie Gains. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1601574300509-K7HUROMVDALI8H78ANSS/image-asset.jpeg All - Everything you need to know about Newbie Gains A common misconception is that if you have been training for a long time, you have “used up” your newbie gains. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1601574885838-2ZQNNN3W6WNO4UT4VJ8C/image-asset.jpeg All - Everything you need to know about Newbie Gains Protein is the key to muscle growth. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1601574949970-KNCPT42WC4D2KZGZG5RR/image-asset.jpeg All - Everything you need to know about Newbie Gains Always include compound exercises such as Deadlifts in your workout. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1601575002452-608JP2SM923KDVRGXUJH/image-asset.jpeg All - Everything you need to know about Newbie Gains Sleep is when your muscle repairs and grow. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1601575321902-X95OJBMTBDOLAU4MAMES/image-asset.jpeg All - Everything you need to know about Newbie Gains Tracking your workout closely to ensure sufficient volume and progression. https://www.kahfitness.com/articles/what-you-need-to-know-about-stubborn-fats monthly 0.5 2026-02-02 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1600353461573-PZZAYOJWGVUGS35GRPU3/image-asset.jpeg All - What You Need to Know About Stubborn Fats Stubborn fat can be really annoying. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1600353837367-AMXKM156SUN1OZU2TTW8/image-asset.jpeg All - What You Need to Know About Stubborn Fats Alpha-receptors hinders fat burning. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1600353996733-5ZEV1TBKZ6IW27P84OA5/image-asset.jpeg All - What You Need to Know About Stubborn Fats Have patience - you will surely get there if you don’t give up. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1600353658607-DS4CBMFP9MTCI4YDICY6/image-asset.jpeg All - What You Need to Know About Stubborn Fats Resistance training is one of the fundamentals to shedding stubborn fats. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1600353702922-NJCMF1HT8Q76TQXEW14Y/spot+reduction.png All - What You Need to Know About Stubborn Fats Spot reduction can possibly work for upper / lower limbs. https://www.kahfitness.com/articles/surround-yourself-with-right-people monthly 0.5 2026-01-05 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598551887624-0HURZ4VKJNST2OBEHEBZ/image-asset.jpeg All - Surround Yourself with Right People You’re the average of the 5 people you spend the most time with. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598551708092-UXTHMY71SJUNM4WOPS5T/image-asset.jpeg All - Surround Yourself with Right People Working out together is more enjoyable and sustainable. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598552017460-G5ILJVX2L95A8N0YJKM2/image-asset.jpeg All - Surround Yourself with Right People Negative influence will drain your energy. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598552179103-UI8FRCKBQ80B84GPIT7K/image-asset.jpeg All - Surround Yourself with Right People The right support system is crucial. https://www.kahfitness.com/articles/10-muscle-building-mistakes-youre-probably-making monthly 0.5 2025-12-01 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598007993462-TP5MLVP2VEAGKD8D4TG5/image-asset.jpeg All - 10 Muscle Building Mistakes You’re Probably Making There is more to muscle building than simply lifting weights. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598008083811-ZZRF98J8GFA530AOKE85/image-asset.jpeg All - 10 Muscle Building Mistakes You’re Probably Making Protein - the only macronutrient that builds muscle. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598008134939-83NBPN4X7VG3SPYCE5Z7/image-asset.jpeg All - 10 Muscle Building Mistakes You’re Probably Making Always strive to beat your previous workout. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598008500661-5WF0UY26A5LZGSPSRPSW/image-asset.jpeg All - 10 Muscle Building Mistakes You’re Probably Making Make sure you balance the amount of cardio you do if you want to build muscle fast. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598008215146-7E3GMPYDS0N9OVCS4VLE/image-asset.jpeg All - 10 Muscle Building Mistakes You’re Probably Making Barbell Squat - one of the most effective compound movements. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1598008408598-WUI5E6VRI59N3RZ1PY98/image-asset.jpeg All - 10 Muscle Building Mistakes You’re Probably Making Many make the mistake of over-training. https://www.kahfitness.com/articles/the-5-biggest-fat-loss-mistakes monthly 0.5 2025-11-03 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1597490690595-D435E016ROUTM4PGHXUZ/fatloss.jpg All - The 5 Biggest Fat Loss Mistakes Fat loss isn’t as simple as eating less and exercising more. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1597492320441-76VROWEFXK5LIM0ZR5NN/image-asset.jpeg All - The 5 Biggest Fat Loss Mistakes A medium-sized pizza can amount to more than 1000 calories. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1597492590622-83ZGGJFNHEI10HXBK486/image-asset.jpeg All - The 5 Biggest Fat Loss Mistakes Avocado is actually quite calorie-dense. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1597492740348-LTS35YT5UKUC35QNPY84/image-asset.jpeg All - The 5 Biggest Fat Loss Mistakes It’s easy to go overboard with cheat days. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1597492891429-0AS0SO7RW2VZ4MB812B2/crash+diet.jpg All - The 5 Biggest Fat Loss Mistakes Crash diet can be unsafe for your health. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1597493010801-JOZCICB0U1TOAMR45KZ9/image-asset.jpeg All - The 5 Biggest Fat Loss Mistakes Good things come to those who wait. https://www.kahfitness.com/articles/6-tips-on-staying-motivated monthly 0.5 2025-10-06 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1596132240750-FILSNRE36UPQ2Q48MBRE/tired.jpg All - 6 Tips on Staying Motivated It’s normal to feel exhausted at times. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1596207712784-6V2EOYYNHGTS2R3JDF5R/blood+pressure.jpg All - 6 Tips on Staying Motivated https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1596207818779-RU6ANER4OEVKWR2N1BH8/bad+gym+day.jpg All - 6 Tips on Staying Motivated Bad workout days are totally normal. Embrace them! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1596207988452-LQRU7A5MSZQI2C1TJNL6/image-asset.jpeg All - 6 Tips on Staying Motivated Having a workout buddy can increase motivation and adherence. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1596208088187-JQTM21TPCEI84U2WJA0N/taking+walk.jpg All - 6 Tips on Staying Motivated Walk your way to good health. https://www.kahfitness.com/articles/training-pyramid monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1593443993472-YC5N6ZBDHEGGWJZ6KQWR/image-asset.jpeg All - Training Pyramid of Importance Information overload can be daunting and stressful. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1593445483030-VWAZ07BAWUY094MSLXNT/image-asset.jpeg All - Training Pyramid of Importance The Journey should be realistic, enjoyable and flexible. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1593448313018-5JAOCZTJXOLT0ZP49ZSO/image-asset.jpeg All - Training Pyramid of Importance Intensity is often misunderstood as muscle soreness or how exhausting the workout is. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1593447414646-FVTBL76310UOE4XZKENT/cart+b4+hourse.jpeg All - Training Pyramid of Importance Putting the cart before the horse. https://www.kahfitness.com/articles/nutrition-pyramid monthly 0.5 2025-08-04 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1594657710749-IJE10H6MDTL9FLO20ZVD/stres.jpg All - Nutrition Pyramid of Importance Information overload can confusing and stressful for a beginner. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1594659786951-JQ37GCP18J3547IJT6SC/image-asset.jpeg All - Nutrition Pyramid of Importance Make nutrition part of your lifestyle so that it can be sustainable. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1594665642468-NSMLOKK3EK7FHLAWK3IJ/image-asset.jpeg All - Nutrition Pyramid of Importance Daily activities including exercise only takes up about 15-30% of your TDEE. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1594665831385-DMBAIYD5SD5JDJFU75O3/image-asset.jpeg All - Nutrition Pyramid of Importance Fats are considered essential for life. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1594665882254-PG71D2AHRMNMRIOGTICY/image-asset.jpeg All - Nutrition Pyramid of Importance Caffeine has proven performance enhancing effects. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1594658995684-GHMFJC91GUADPG90V4DZ/cart+b4+hourse.jpeg All - Nutrition Pyramid of Importance Putting the cart before the horse. https://www.kahfitness.com/articles/do-you-need-to-give-100-to-achieve-your-fitness-goals monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1649251767741-O4E0J8YZZABCJN2T0BOF/unsplash-image-CCofpiZeMbs.jpg All - Do you Need to Give 100% to Achieve your Fitness Goals? - Make it stand out Do you need to weigh your food before every meal? https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1649251862243-B7WQ0YN93PUIGFI5A13M/unsplash-image-JnoNcfFwrNA.jpg All - Do you Need to Give 100% to Achieve your Fitness Goals? - Make it stand out “Make sure you’re up and running before the sun rises!” Something I thought was true if I wanted to go all-in to achieve my fitness goals. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1649252118442-QOFD7J1VTVGA5TQ8B0B1/unsplash-image-imAfCYq7KH0.jpg All - Do you Need to Give 100% to Achieve your Fitness Goals? - Make it stand out Putting too much pressure on yourself will only result in giving up even before trying long enough. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1649252258960-M1C3IMYQ18B2M3W5EDJN/unsplash-image-qMWEzISL1p0.jpg All - Do you Need to Give 100% to Achieve your Fitness Goals? - Make it stand out Gymming once a week is not recommended if you are serious about building muscle. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1649252408716-NHCETK6PB445TN792WYS/unsplash-image-TY_Ce5d2G-k.jpg All - Do you Need to Give 100% to Achieve your Fitness Goals? - Make it stand out The more you train, the faster you’ll get to your goals. Simple as that? Not so fast. Remember to factor in sustainability too! https://www.kahfitness.com/articles/how-often-should-you-train-to-maximize-muscle-growth monthly 0.5 2025-06-02 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1647001581769-B0JR7C0F6UTPIA60IOHA/unsplash-image-IZw5zLHMfd4.jpg All - How Often Should You Train to Maximize Muscle Growth? - Make it stand out If only there was a guide to tell me how often to train to maximize muscle growth! Wait a minute… https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/e4ffc350-4040-46aa-9032-95c6b5fccd42/unsplash-image-zlY2woZT_RA.jpg All - How Often Should You Train to Maximize Muscle Growth? - Make it stand out Too much muscle soreness training after training just signals that you need more rest! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1647001821274-KBT1E8FABU4WBJWNMWNH/unsplash-image-_nUKpvm9I0w.jpg All - How Often Should You Train to Maximize Muscle Growth? - Make it stand out If you want to go fast, train as often as you can. If you want to go far, train at a frequency you think is sustainable. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/b7329657-418a-4fe9-89af-e1639c8a6547/unsplash-image-WdoQio6HPVA.jpg All - How Often Should You Train to Maximize Muscle Growth? - Make it stand out The most important principle to gain muscle is to ensure you are lifting heavier or more each week. If you’re not, it may be time to review your training frequency. https://www.kahfitness.com/articles/how-to-lose-weight-without-counting-calories monthly 0.5 2025-05-05 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1644845878896-8ADA88Z9U4KQFQHY3UYL/unsplash-image-IGfIGP5ONV0.jpg All - How to Lose Weight Without Counting Calories - Make it stand out Focus on adding these into your meals instead of thinking what to eliminate. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1644845978558-JOB3J5TFVKZ8MV7F9LD5/unsplash-image-O67LZfeyYBk.jpg All - How to Lose Weight Without Counting Calories - Make it stand out Lean meat is one of the first foods you should add into your plate. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1644846087374-3XCD5TDQ9JVXX0F21IPQ/unsplash-image-5CPn8_NE2Tc.jpg All - How to Lose Weight Without Counting Calories - Make it stand out An occasional treat or two after each meal can be added if most of the foods you are eating are healthy. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1644846162287-VY4KVA1I7QMVLGFDTN8R/unsplash-image-kcA-c3f_3FE.jpg All - How to Lose Weight Without Counting Calories - Make it stand out A standard bowl of palm-sized protein and as much veggies as you want can’t go wrong! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1644846231235-VMZPWDNQPFZ3K2T3BRE6/unsplash-image-tLnNc1HVckE.jpg All - How to Lose Weight Without Counting Calories - Make it stand out Protein bars or fruits are great snacks to curb hunger! But remember, only snack if a meal is not possible. https://www.kahfitness.com/articles/how-to-master-self-discipline-for-exercise-and-diet monthly 0.5 2024-12-09 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1641795289797-YJEB4KAVSJWX42LBTWCW/unsplash-image-OptEsFuZwoQ.jpg All - How to Master Self-Discipline for Exercise and Diet - Make it stand out We all know that self-discipline is important. But how do develop constant self-discipline? https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1641795829960-GIPC0K9HXC0OMJIVCV8P/unsplash-image-ljoCgjs63SM.jpg All - How to Master Self-Discipline for Exercise and Diet - Make it stand out Taking small steps each day, both figuratively and literally, can amount to significant results! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1641795713119-3SJAX7G0ULVHGQAPGBQ6/unsplash-image-m0l5J8Lqnzo.jpg All - How to Master Self-Discipline for Exercise and Diet - Make it stand out Every morning you have two choices. Continue to sleep with your dreams, or wake up and chase them. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1641795551403-JD4TQIRA3KEAS1WW2CHD/unsplash-image-v8B1gN_QUbI.jpg All - How to Master Self-Discipline for Exercise and Diet - Make it stand out A third greens, a third protein, and a third grains is an easy way to estimate food portions for weight loss! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1641796067677-BDRHMSBD127KP46ZTRTZ/unsplash-image-qo1pyCD02t4.jpg All - How to Master Self-Discipline for Exercise and Diet - Make it stand out As I started to learn how to build muscle in the most efficient manner, I started to love the process more and more. https://www.kahfitness.com/articles/lifting-vs-cardio monthly 0.5 2024-11-04 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1640011257304-OLYOP5YNLFI39FAFF29O/unsplash-image-z4WH11FMfIQ.jpg All - How to combine Cardio into your Lifting Routine - Make it stand out Cardio is great - it promotes heart health and burns tons of calories! But how should you combine it with lifting? https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1640011331203-NVKODTFW3N2ET7OELCMV/unsplash-image-jAfbI56Fk7A.jpg All - How to combine Cardio into your Lifting Routine - Make it stand out Lifting is much more fatiguing compared to cardio for the same amount of calories burnt. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1640011566985-5AJ9KO18AFV1RFWDIS7M/unsplash-image-_PdZdW7fiDc.jpg All - How to combine Cardio into your Lifting Routine - Make it stand out The biggest trade-off between the 2 is that too much cardio can cause muscle loss. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1640011661470-BUO25GAJXIH21ZVJOVF8/unsplash-image-6djTDnq4Svw.jpg All - How to combine Cardio into your Lifting Routine - Make it stand out 10,000 steps a day is a great way to do cardio yet not inetrfering with your lifting performance. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1640011716984-YUHXDKSAGWKUKS2RMR1S/unsplash-image--9CjvlbUGhY.jpg All - How to combine Cardio into your Lifting Routine - Make it stand out For maximum weight loss, diet is still key! https://www.kahfitness.com/articles/does-starvation-mode-exist-ie-if-you-eat-too-little-will-you-gain-weight monthly 0.5 2024-10-07 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/af2886bd-0780-43e7-a1f8-7c695a7ee6e3/starvation+mode1.png All - Does Starvation Mode Exist? (i.e. If you eat too little, will you gain weight?) - Make it stand out Will dieting for too long and too hard really make you gain weight? https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1635167795744-4J6EFX3B9N37RHLJ13AY/unsplash-image-xOfsosk7rw4.jpg All - Does Starvation Mode Exist? (i.e. If you eat too little, will you gain weight?) - Make it stand out Eating too little for too long will not cause weight gain - think about the people who lack food. You’ll surely lose weight if you’re in a caloric deficit. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1635167882987-RF7MBRU8XBYVVNZ5ZHKA/unsplash-image-Bety64gbSyY.jpg All - Does Starvation Mode Exist? (i.e. If you eat too little, will you gain weight?) - Make it stand out Water stored under your skin can easily be disguised as fat, because they are stored in the same places! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1635168108483-AED3R0SANZ9O16FPPQII/unsplash-image-5jctAMjz21A.jpg All - Does Starvation Mode Exist? (i.e. If you eat too little, will you gain weight?) - Make it stand out Can you trust the scale? Not on a day-to-day basis! Take your weekly average and compare over a few weeks to be certain of your progress. https://www.kahfitness.com/articles/how-to-stop-being-lazy-to-exercise-or-diet monthly 0.5 2024-09-09 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1633967645116-T5S1GXQPJC2HO4CIJR4L/unsplash-image-imAfCYq7KH0.jpg All - 5 Ways to use Habits to Stop Being Lazy - Make it stand out I would definitely choose to lazy around at home than head out for a 1-hour long walk! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1633967776526-SWHHGUR81B6LJBWR1FHB/unsplash-image-RLw-UC03Gwc.jpg All - 5 Ways to use Habits to Stop Being Lazy - Make it stand out Coming up with a daily to-do list can be helpful to prioritize more important tasks for the day. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1633967869574-QLHZJXKSDY0COS3NJIJ3/unsplash-image-nlZTjUZX2qo.jpg All - 5 Ways to use Habits to Stop Being Lazy - Make it stand out A community can help reinforce good behaviours until it becomes a habit. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1633968196289-JR2YK7VR3R148B7KWO79/unsplash-image-ljoCgjs63SM.jpg All - 5 Ways to use Habits to Stop Being Lazy - Make it stand out Find it hard to go for a 30 min jog? Start with the habit of putting on your workout attire, and getting out of the house for 5 mins. The rest will flow. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1633968471242-BWMY16BJ927R9EUUAVVD/unsplash-image-FK81rxilUXg.jpg All - 5 Ways to use Habits to Stop Being Lazy - Make it stand out Treat yourself to something small if you’re able to complete certain tasks consistently. That can help with habit formation. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1633968887167-C7QJNIYIA0W31O15OROR/unsplash-image-0XrXeb4pUMM.jpg All - 5 Ways to use Habits to Stop Being Lazy - Make it stand out You’ll tend to eat healthy snacks such as fruit over unhealthy ones if they are more accessible. So leave them around your work area! https://www.kahfitness.com/articles/how-to-choose-the-best-exercise-for-muscle-growth monthly 0.5 2024-08-05 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1631431743940-W4VJTGHTMWPBG9JIC87V/unsplash-image-xwMlVSqP20U.jpg All - How to Choose the BEST Exercise for Muscle Growth - Make it stand out Are leg press better than back squat? Read on to find out more! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1631431952382-5JC2RIE1QEY85KBEXR54/unsplash-image-rGBCP9MKZfo.jpg All - How to Choose the BEST Exercise for Muscle Growth - Make it stand out If an exercise causes sharp acute pain in your joints or tendons even with good form, it is a sign to change it up. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1631432062300-TLA0OBT3BYHVXDIMIMUX/unsplash-image-WdoQio6HPVA.jpg All - How to Choose the BEST Exercise for Muscle Growth - Make it stand out You’ll likely know if an exercise is great for you - it hits the target muscle group hard and you feel really good post-training! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1631432226137-A4KE04OBHORVCV0AKFBL/unsplash-image-n8wuzsypQ1M.jpg All - How to Choose the BEST Exercise for Muscle Growth - Make it stand out There is no best exercise forever. Every 3-6 months, the exercise can be stale and it is time for a change. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1631432874025-XNRNZVLX7IX4T32R0GS3/bench+press.jpg All - How to Choose the BEST Exercise for Muscle Growth - Make it stand out For most people, bench press has one of the highest SFR for chest. https://www.kahfitness.com/articles/how-to-trick-your-brain-into-doing-hard-things-like-working-out monthly 0.5 2024-07-09 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1627917670488-V3S5IZJ8MJZL9G16C6K1/unsplash-image-Jc-UCKGhIlU.jpg All - How to Trick Your Brain into Doing Hard Things like Working Out - Make it stand out Working out is never easy. But that’s where growth happens https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1627917808235-Y3RIL1BQ2H6JFF52G58Q/sienfeld+strat.jpeg All - How to Trick Your Brain into Doing Hard Things like Working Out - Make it stand out Try out the Seinfeld strategy to force yourself to workout or to not eat junk food! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1627918056867-01XFP04OJBVBE4PV48TX/unsplash-image-EzH46XCDQRY.jpg All - How to Trick Your Brain into Doing Hard Things like Working Out - Make it stand out Your identity will ripple into your actions, which will eventually produce results. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1627918493674-9Y2KT6FZMYPVYH95JSCS/trickyourbrain.jpg All - How to Trick Your Brain into Doing Hard Things like Working Out - Make it stand out Trick your brain into exercising by just focusing on putting on your exercise gear. The rest will flow naturally. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1627918527322-BW5JMHW544VL0Q4QQ1CD/unsplash-image-snnhGYNqm44.jpg All - How to Trick Your Brain into Doing Hard Things like Working Out - Make it stand out Studies have repeatedly shown that obesity can be contagious. That’s why it’s important to put yourself in the right environment. https://www.kahfitness.com/articles/problems-youll-face-while-dieting-and-how-to-deal-with-them monthly 0.5 2024-06-03 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1629130739699-4JUELVXP5HBXWYQ1VJAT/unsplash-image-XBWjfCsQP4c.jpg All - Difficulties You’ll Face While Dieting and How to Deal with Them - Make it stand out Fruits and vegetables are low in caloric density - high volume, but low calories. This will make you full without consuming much calories. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1629130450838-VI09EXC9FHBW9W703AQ8/dieting+difficulties.jpg All - Difficulties You’ll Face While Dieting and How to Deal with Them - Make it stand out Eating less tasty food is one good strategy to control hunger levels when you’re dieting. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1629129967096-WK5NCHVY6PQCMTHIM551/unsplash-image-AEU9UZstCfs.jpg All - Difficulties You’ll Face While Dieting and How to Deal with Them - Make it stand out Prepare your meals in advance and bring them with you when you’re out. With that, it’s less likely that you’ll go off plan. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1629129806755-W81SWKOXWA4GAA3Z8ISV/unsplash-image-5jctAMjz21A.jpg All - Difficulties You’ll Face While Dieting and How to Deal with Them - Make it stand out Stress and the lack of sleep can result in high water retention, which deceivingly adds to your scale weight. https://www.kahfitness.com/articles/3-must-dos-to-ensure-muscle-growth monthly 0.5 2024-05-07 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1626717046456-QG0MGO58TN9RCMOON14E/unsplash-image-IZw5zLHMfd4.jpg All - 4 Must-Dos to Ensure Optimal Muscle Growth - Make it stand out In 12 months of optimal training, beginners can gain up to 10kg of muscle mass! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1626717258084-A5E12069QN7O1PJMJUYZ/track+progress.jpg All - 4 Must-Dos to Ensure Optimal Muscle Growth - Make it stand out It is important to track your workout to ensure you are progressing. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1626717372239-RQSWG1ERP0HOB1AU0QWJ/failure.jpg All - 4 Must-Dos to Ensure Optimal Muscle Growth - Make it stand out Training to failure can actually be detrimental to muscle growth. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1626717454817-DC1FA0LGJ1FBCNWNS7XL/unsplash-image-Z4Q9KHw9ofE.jpg All - 4 Must-Dos to Ensure Optimal Muscle Growth - Make it stand out If you’re getting stronger by the week, there is no need to change your training volume. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1626717523477-T2VQ7JVOASFAUH9Q9A8L/unsplash-image-03e4RajfFAE.jpg All - 4 Must-Dos to Ensure Optimal Muscle Growth - Make it stand out Optimal training and nutrition comes hand-in-hand. https://www.kahfitness.com/articles/practical-tips-on-how-to-use-intermittent-fasting-for-fat-loss monthly 0.5 2024-04-09 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1623688807760-7HAC4TGKL9LU29MQAX9J/fast.jpg All - Practical Tips on how to use Intermittent Fasting for Fat Loss (Many Studies included!) - Make it stand out Fasting is nothing new. It has been around since our hunter-gatherer days. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1623689088940-4HL4G5F87014KPB94N51/fast1.jpg All - Practical Tips on how to use Intermittent Fasting for Fat Loss (Many Studies included!) - Make it stand out The most common type of IF is the 16:8 diet, due to its simplicity. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1623689198564-0M60RCYFXUBBLNZN9T15/fast2.jpg All - Practical Tips on how to use Intermittent Fasting for Fat Loss (Many Studies included!) - Make it stand out The most common misconception about IF is that it magically helps with fat loss. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1623689462574-7Q0A1IX3CKW9F92WEDGH/unsplash-image--gDHgEcec6Q.jpg All - Practical Tips on how to use Intermittent Fasting for Fat Loss (Many Studies included!) - Make it stand out Declining food at a birthday lunch to stick to the fasting window can be extremely difficult for many. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1623689781512-0EZZSGRR9WTLEUIEWROL/fast3.jpg All - Practical Tips on how to use Intermittent Fasting for Fat Loss (Many Studies included!) - Make it stand out A regular eating pattern will help to curb hunger pangs. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1623689905632-ZXZDLUEVB0OCPRONOAJ0/unsplash-image-7liDpl93wt4.jpg All - Practical Tips on how to use Intermittent Fasting for Fat Loss (Many Studies included!) - Make it stand out You shouldn’t be eating or drinking anything during your fasting window, other than calorie-free drinks like plain tea or coffee. https://www.kahfitness.com/articles/progress-over-perfection-the-correct-mindset-for-sustainable-fitness monthly 0.5 2024-03-05 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1621870104679-NFTL7UTQAHB2I0O13EJ8/unsplash-image-BuNWp1bL0nc.jpg All - Progress Over Perfection: The Correct Mindset for Sustainable Fitness - Make it stand out It is okay to miss a planned workout or overeat once in a while. Just get back on track after! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1621870210113-IINN2FF7DFZT1RZJBUI1/unsplash-image-fEXensJdKr8.jpg All - Progress Over Perfection: The Correct Mindset for Sustainable Fitness - Make it stand out Do not compromise consistency with intensity. Consistency always comes first! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1621870308504-KF0O42YX5EQIIN9W8LQU/unsplash-image-2lWGQ02DGL8.jpg All - Progress Over Perfection: The Correct Mindset for Sustainable Fitness - Make it stand out Remember the 80-20 rule - eat nutritious food 80% of the time, and ‘fun’ foods 20% of the time! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1621870416046-2IW147EURRAXYVRC3MHB/unsplash-image-ljoCgjs63SM.jpg All - Progress Over Perfection: The Correct Mindset for Sustainable Fitness - Make it stand out Even a short walk in the park is better than lying in bed scrolling through social media! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1621870639944-RZ8PR9DSHIQXS942RDC7/unsplash-image-nXkV-dRf17U.jpg All - Progress Over Perfection: The Correct Mindset for Sustainable Fitness - Make it stand out Restraint is knowing that you can eat certain foods but choosing not to. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1621870740916-FNAX762EXWGYB9VXT7U0/unsplash-image-l6I8jpzKJQU.jpg All - Progress Over Perfection: The Correct Mindset for Sustainable Fitness - Make it stand out I cannot stop emphasizing the power of momentum and habits. https://www.kahfitness.com/articles/how-to-pack-on-mass-fast-for-skinny-guys-or-hard-gainers monthly 0.5 2024-02-06 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1620147990014-R5LSUPD848SY81YRBGAZ/skinny.jpg All - How to Pack on Mass Fast for Skinny Guys (or Hard Gainers) Like losing weight, struggling to gain weight can be equally frustrating. Luckily, here are some ways to surely pack on more mass. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1620148139291-1E4BBEE0TNHSFMJ4UMLF/unsplash-image-5jctAMjz21A.jpg All - How to Pack on Mass Fast for Skinny Guys (or Hard Gainers) Tracking your weight - something simple yet so powerful. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1619444979937-8QB0F6T7DGK3JI31KUWL/satiety+index1.PNG All - How to Pack on Mass Fast for Skinny Guys (or Hard Gainers) https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1620148193110-HGABJ9W5IMZ9Q5Z2BOH9/unsplash-image-s6YTjhwnMkI.jpg All - How to Pack on Mass Fast for Skinny Guys (or Hard Gainers) Protein shakes blended with high calorie food like peanut butter is a great way to bulk up fast. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1620148259171-PHONWP14XK74Q15KSPR8/unsplash-image-5p6B2SGx1qc.jpg All - How to Pack on Mass Fast for Skinny Guys (or Hard Gainers) Nuts and dried fruits are one of the most calorie-dense foods. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1620148394645-HM792G4QIPHJC82TPA67/bulk1.jpg All - How to Pack on Mass Fast for Skinny Guys (or Hard Gainers) Eating without control will result in excessive fat gain. Even as a hard gainer, you wouldn’t want to gain too much fat, would you? https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1620148577415-MDD767EX01PQOQ7INKS9/bulk2.jpg All - How to Pack on Mass Fast for Skinny Guys (or Hard Gainers) Bulking without training right will just get you from skinny to skinny fat. https://www.kahfitness.com/articles/4-science-based-diet-tips-without-eating-less-to-lose-fat-faster monthly 0.5 2024-01-09 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1618850309622-9XCUDSOPAMLIO6Q1979I/hungry.jpg All - 5 Science-Based Diet Tips to Lose Weight without Feeling Hungry If you’re always hungry, it’s difficult to adhere to your diet plan. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1618243793681-RJD2KZBW87V8XT2GFBQM/satiety+index.PNG All - 5 Science-Based Diet Tips to Lose Weight without Feeling Hungry A very useful chart to see which foods can make you full faster! Looks like white bread is bad option. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1618850471465-KRCF1EQMCHSJE74B3MHO/shakes.jpg All - 5 Science-Based Diet Tips to Lose Weight without Feeling Hungry Don’t be fooled by “healthy” fruit juices - they aren’t useful at suppressing hunger levels. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1618240281452-T7VD93U2W52BNJ7G1KR8/calorie+density+chart.png All - 5 Science-Based Diet Tips to Lose Weight without Feeling Hungry Green: Vegetables, Red: Fruits, Yellow: Grains, Orange: Seeds, Brown: Nuts https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1618850644561-GHFN5WOO2Z4TE435KOTC/unsplash-image-4_jhDO54BYg.jpg All - 5 Science-Based Diet Tips to Lose Weight without Feeling Hungry Fruits and vegetables can make you feel full fast without adding much calories. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1618841437020-WNZFDYUWY3KR906KYDON/diet+tips.jpg All - 5 Science-Based Diet Tips to Lose Weight without Feeling Hungry An example on how easy it is to overeat fats is pouring oil directly onto the pan. It’s hard to tell if you’re pouring 1 or 2 tbsp of oil, which is a difference of more than 100 kcals! Instead, you should use a spoon to measure. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1618841909458-6RJW3JTFOWH2M4F6K3QI/unsplash-image-sgtxFOiBZmQ.jpg All - 5 Science-Based Diet Tips to Lose Weight without Feeling Hungry I definitely would rather eat whole grains than jog a mile a day! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1618850766357-8P71OCAA3F7G887EFNN4/unsplash-image-vG7_DsRlw3Q.jpg All - 5 Science-Based Diet Tips to Lose Weight without Feeling Hungry Try eating a heavier breakfast with high protein. That might work for you! https://www.kahfitness.com/articles/5-ways-to-make-weight-loss-less-stressful monthly 0.5 2023-12-05 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1617811445414-ICGWK90F8Q6FFFATMJWB/unsplash-image-wuo8KnyCm4I.jpg All - 5 Ways to Make Weight Loss Less Stressful Weight loss isn’t meant to be so stressful. Check out these tips to help you with it! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1617811657758-R3UOWXBZ4EI244TYOCOF/goals.jpg All - 5 Ways to Make Weight Loss Less Stressful If you feel that trying to achieve your current goals is too stressful, you should review them. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1617811863025-C4YN5ACDKG9B8586MA01/good+food+bad+food.jpg All - 5 Ways to Make Weight Loss Less Stressful Labelling food as “good” and “bad” can only fuel stress. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1617812093765-JQC0OK3IC5ZFBU0PDRQT/workout+together.jpg All - 5 Ways to Make Weight Loss Less Stressful Working out together will make the weight loss journey more enjoyable and less stressful. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1617812243669-A3E6CK41NYTY46VLKBQA/unsplash-image-ssWZi1RRFq0.jpg All - 5 Ways to Make Weight Loss Less Stressful Always be wary of supplements that appear too good to be true. Do your research! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1617812332852-OQQP91TGWWRMC7ZWOH4Y/unsplash-image-eA2t5EvcxU4.jpg All - 5 Ways to Make Weight Loss Less Stressful Keep picking yourself up when you get knocked down. Hard work will prevail! https://www.kahfitness.com/articles/best-science-based-workout-split-to-maximize-muscle-gains monthly 0.5 2023-11-07 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1616518952336-7Q1YDCBGYXVU5FA4RCUR/unsplash-image-TuzrzArccvc.jpg All - Best Science-Based Workout Split to Maximize Muscle Gains Workout splits have many advantages. But how do you choose the right one? https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1616519054745-ZS3X4HL45Q06WDLRBCKC/unsplash-image-E3wehabi_B4.jpg All - Best Science-Based Workout Split to Maximize Muscle Gains The best split is the one you can stick to! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1616519340231-N1ZGPTYJD4TWC3XM5ERK/rest.PNG All - Best Science-Based Workout Split to Maximize Muscle Gains Sufficient rest is key to why you should use workout splits. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1616519747069-BV456KZY0YUKX6O7ZFHW/bro+split.PNG All - Best Science-Based Workout Split to Maximize Muscle Gains The bro-split which includes “Arms Day” may not be a good option for maximum muscle growth. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1616519902718-LV7EUONETBFJG2XZ7QEZ/fatigue.jpg All - Best Science-Based Workout Split to Maximize Muscle Gains In my previous article, I mentioned the upper limit of volume before overtraining occurs is 20 sets per muscle group per week. https://www.kahfitness.com/articles/scientific-ways-to-break-a-weight-loss-plateau monthly 0.5 2023-10-03 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1614702299111-J7MY0GUXQOOERL8DAJE9/weight+loss+plateau2.jpg All - Step-by-Step Tips on how to Break a Weight Loss Plateau Weight loss plateaus can be demoralizing. But remember that they are not only inevitable, there are also many ways to break it! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1614702025879-G86NEHYA2S5P30CGAC3V/image-asset.jpeg All - Step-by-Step Tips on how to Break a Weight Loss Plateau Water weight is the biggest factor of weight fluctuations. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1614701829341-9QHEUSBPKW3LJLRCU7MV/weight+loss+plateau3.jpg All - Step-by-Step Tips on how to Break a Weight Loss Plateau Measurements are a better indicator of fat loss than scale weight. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1614701785660-4XONQDPRBP1GZFQZ7XQR/image-asset.jpeg All - Step-by-Step Tips on how to Break a Weight Loss Plateau Be wary of small licks and bites - something people often overlook! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1614701578547-UAQFGBFJ95LC9EMCBF2A/image-asset.jpeg All - Step-by-Step Tips on how to Break a Weight Loss Plateau A diet break by increasing your calorie intake can be a powerful tool to help with fat loss plateaus. https://www.kahfitness.com/articles/small-lifestyle-habits-to-lose-weight-without-trying-too-hard monthly 0.5 2023-09-05 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1613578472289-NXYLDD0I0UPKDAXWJKZX/4.jpg All - 6 Small Lifestyle Habits to Lose Weight without Trying too Hard Filling your plate with protein and vegetables first is one small habit that will add up to something significant. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1613577704325-C26T67H2IQJGRF6YVJ3I/2.jpg All - 6 Small Lifestyle Habits to Lose Weight without Trying too Hard Changes in weight is not everything, but it gives you a good indicator of what actions should be taken. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1613578338207-R5EUJNYT2ILXV8HJAOR9/3.jpg All - 6 Small Lifestyle Habits to Lose Weight without Trying too Hard Make a habit of carrying a big water bottle with you and finishing it by the end of the day - it will go a long way! https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1613578544848-V4YLALBCC43TQ93AKVZ3/1.jpg All - 6 Small Lifestyle Habits to Lose Weight without Trying too Hard Imagine these are dinner plates. Which black spot is larger? https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1613578651012-BH2ZTZBFZ8NT00Q8PL7V/image-asset.jpeg All - 6 Small Lifestyle Habits to Lose Weight without Trying too Hard Mindful eating is one of the most powerful eating habits. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1613578751444-FVI2ZPAGXK4IGWA4M4KB/5.jpg All - 6 Small Lifestyle Habits to Lose Weight without Trying too Hard Admit it - we tend to make poorer food choices at night. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/1613578814487-YIEI24PBRKPV7CDY9YLP/6.jpg All - 6 Small Lifestyle Habits to Lose Weight without Trying too Hard Tracking calories is actually quick and simple! https://www.kahfitness.com/articles/guest-post-why-you-should-believe-the-hype-when-it-comes-to-exercise monthly 0.5 2021-08-09 https://www.kahfitness.com/articles/category/Training monthly 0.5 https://www.kahfitness.com/articles/category/Nutrition 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Owner and Head Coach of Homeground Gym. 1st Place - Fitness Movement Physique Showdown (Cat E, Seniors) in 2019. 2nd Runner Up - WNBF 2024 Men’s Open Bodybuilding Heavyweight. I help busy beginners achieve their fitness goals through science, data and automation without starvation diets or spending hours in the gym. I also write evidence-based articles on Nutrition, Training and Mindset to educate people on fitness, and to consolidate my knowledge. https://www.kahfitness.com/contact-1 daily 0.75 2024-09-13 https://www.kahfitness.com/overview daily 0.75 2024-11-05 https://www.kahfitness.com/fat-loss daily 0.75 2024-11-05 https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/d5a0410a-4d3d-489d-82da-2f65abb66219/1.png Fat Loss Fat Loss & Muscle Building for Men and Women https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/e27baa2b-f85d-4eb6-94c3-e7b15538359f/1.png Fat Loss You’ll learn to love the journey too. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/a8a39990-0016-4c15-aec7-af4fbfb85278/photo_2024-10-01_17-37-35.jpg Fat Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5eebad55c56bbb00b4331bac/6b2afa30-37a7-4682-9cc9-9d6c136eec6b/1.png Fat Loss - 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