Power Up By Kratos - PUK

What is Success in training?! 🔥

Achieving your fitness goals isn’t just about hitting the gym once in a while or sticking to a diet for a few weeks. It’s about consistent effort and dedication over time. 🏋️‍♂️💪

✨ 𝙍𝙚𝙨𝙪𝙡𝙩𝙨 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝘾𝙤𝙢𝙢𝙞𝙩𝙢𝙚𝙣𝙩 ✨ Research shows that regular physical activity can significantly improve health and fitness levels. According to a study published in the Journal of Applied Physiology, consistent exercise leads to better muscle strength, cardiovascular health, and overall well-being (Garber et al., 2011).
But it doesn’t stop there! Maintaining these results requires ongoing commitment. A study in the American Journal of Lifestyle Medicine highlights that long-term adherence to exercise routines is crucial for sustaining the benefits (Fletcher et al., 2018).

💡𝙏𝙞𝙥𝙨 𝙩𝙤 𝙨𝙩𝙖𝙮 𝘾𝙤𝙢𝙢𝙞𝙩𝙩𝙚𝙙 💡

Set Realistic Goals: Break your ultimate goal into smaller, achievable milestones.

Create a Schedule: Consistency is key. Make exercise a non-negotiable part of your daily routine.

Find What You Love: Whether it’s weightlifting, running, yoga, or dance, choose activities you enjoy

Track Progress: Keep a journal or use apps to monitor your progress and stay motivated.

Stay Accountable: Join a community or find a workout buddy to keep each other on track.

🌟 Remember, the journey to fitness is a marathon, not a sprint. Stay committed, be patient, and watch your hard work pay off over time. Your future self will thank you! 🌟



References:
Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., ... & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359.

The relationship between the duration of a workout and its desired outcome is a critical aspect of exercise science and fitness programming. The appropriate length of a workout can vary significantly depending on the individual’s goals, whether they aim to improve cardiovascular fitness, build muscle, lose weight, or enhance overall health.

Below, we explore these relationships with reference to scientific research.

Muscle Building (Hypertrophy)
When the goal is to build muscle, the duration of the workout can be influenced by the volume of training, which includes the number of sets, repetitions, and exercises performed. The American College of Sports Medicine (ACSM) suggests that muscle hypertrophy can be achieved with 3 to 6 sets of 6 to 12 repetitions for each exercise, with workout durations typically ranging from 45 to 90 minutes (American College of Sports Medicine, 2009). Research indicates that while shorter, high-intensity workouts can be effective, longer sessions that allow for adequate rest between sets may optimize muscle growth (Schoenfeld et al., 2016).

Weight Loss
For weight loss, the duration and intensity of workouts can play a significant role. The ACSM recommends 150 to 250 minutes of moderate-intensity physical activity per week to prevent weight gain and more than 250 minutes per week to promote significant weight loss (Donnelly et al., 2009). High-intensity interval training (HIIT) has also been shown to be particularly effective for burning calories and improving metabolic health in shorter durations (Gibala et al., 2012). For example, HIIT sessions of 20-30 minutes can yield substantial improvements in body composition and cardiovascular fitness.

General Health and Well-being
For general health and well-being, a balanced approach that includes a mix of aerobic and resistance training is often recommended. The World Health Organization (WHO) suggests at least 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on 2 or more days a week (World Health Organization, 2020).

Want to start your transformation? See below what tier suits you best👇

𝙇𝙞𝙜𝙝𝙩:
- Ideal for clients who need minimal guidance and occasional check-ins.

𝙎𝙩𝙖𝙣𝙙𝙖𝙧𝙙:
- Perfect for clients who want regular check-ins and moderate support.

𝙋𝙧𝙚𝙢𝙞𝙪𝙢:
- Best for clients who require frequent, in-depth support and personalized guidance.

For more information check link in bio! 💪

Without commitment you’ll never start, without consistency you’ll never finish. ▪️

Start with PUK now!

Check my bio and arrange a call to know how to join our group of warriors💪

Proper nutrition is crucial for performance and recovery. 💥

Preparation is key 🔑

This was my Transformation! 🏋️‍♀️

It’s a process, but with the right mindset and the right coaching everything becomes within reach. 🔺