Each minute you spend on thinking over task, is equal to minute you could spend on doing the actual thing. It is better to go and run 10 meters than getting ready to perfect launch up of new habit.

Practice Over Goal 

The #1 New York Times bestseller. Over 4 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: • make time for new habits (even when life gets crazy); • overcome a lack of motivation and willpower; • design your environment to make success easier; • get back on track when you fall off course; ...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

habits

Habits

exerciseandfitness

Exercise & Fitness

books

Books

The #1 New York Times bestseller. Over 10 million copies sold! Tiny Changes, Remarkable Results No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. If you're having trouble changing your habits, the problem isn't you. The problem is your system. Bad habits repeat themselves again and again not because you don't want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems. Here, you'll get a proven system that can take you to new heights. Clear is known for his ability to distill complex topics into simple behaviors that can be easily applied to daily life and work. Here, he draws on the most proven ideas from biology, psychology, and neuroscience to create an easy-to-understand guide for making good habits inevitable and bad habits impossible. Along the way, readers will be inspired and entertained with true stories from Olympic gold medalists, award-winning artists, business leaders, life-saving physicians, and star comedians who have used the science of small habits to master their craft and vault to the top of their field. Learn how to: <ul><li>make time for new habits (even when life gets crazy);</li></ul><ul><li>overcome a lack of motivation and willpower;</li></ul><ul><li>design your environment to make success easier;</li></ul><ul><li>get back on track when you fall off course;</li></ul>...and much more. Atomic Habits will reshape the way you think about progress and success, and give you the tools and strategies you need to transform your habits--whether you are a team looking to win a championship, an organization hoping to redefine an industry, or simply an individual who wishes to quit smoking, lose weight, reduce stress, or achieve any other goal.

James Clear is the author of "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" He writes about habits, decision-making, and continuous improvement at jamesclear.com. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter.His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Learn more at jamesclear.com

James Clear

Atomic Habits

Walking is an easy and accessible form of exercise that can combat brain ageing and memory loss.Whether it was the <a href="https://www.stylist.co.uk/fitness-health/best-at-home-workouts-tutorial-exercise-tips/369685">easiest form of movement </a>or a way to get some <a href="https://www.stylist.co.uk/fitness-health/wellbeing/walking-mindful-hiking-fitness-mental-health/441404">headspace</a>, the past year has shown the <a href="https://www.stylist.co.uk/fitness-health/walking-benefits-vs-running-best-exercise-to-do-when-injured/372192">benefits of walking</a> in our day-to-day lives. Just because <a href="https://www.stylist.co.uk/tag/walking">lockdown </a>is easing, it doesn’t mean that the love affair with walking will end either. 60% of people say they will continue to use walking as one of their main ways <a href="https://www.stylist.co.uk/fitness-health/benefits-of-walking-more-moderate-daily-exercise/401682">of keeping fit</a> in 2021, according to research.

Walking Daily

While it isn’t as high intensity as other forms of cardio such as running, it is effective in its own right, and no matter how fit you are, it is extremely beneficial. Walking is particularly good for people who suffer from “knee, ankle or back problems as it can reduce pain and improve your circulation and posture.There are a whole load of benefits you can get from walking. It can help you improve your breathing, lower your heart rate, feel happier, become more connected to your environment, and experience less pain if you struggle with pain-related health issues.

Benefits Of Walking Are Underrated

<a href="https://www.nhs.uk/live-well/exercise/">According to the NHS</a>, adults should be doing at least 150 minutes of moderate-intensity activity a week. Walking counts towards this weekly exercise goal, and can help you build stamina and improve cardiovascular health – <a href="https://www.nhs.uk/live-well/exercise/walking-for-health/">but you have to make sure you’re going at a “brisk” pace</a>.Other experts conclude that a daily walk of at least 30 minutes is the best way to increase cardiovascular fitness, help to strengthen your bones and boost <a href="https://www.stylist.co.uk/fitness-health/what-is-strength-endurance-training/388046">muscle endurance </a>and power.

Recommended Amount Of Walking

Practising <a href="https://www.stylist.co.uk/fitness-health/best-upper-body-exercises-improve-posture/408894">good posture</a> is important while <a href="https://www.stylist.co.uk/fitness-health/workouts/walking-with-weights-benefits/463955">walking</a> to ensure the exercise is comfortable and efficient. That means you should keep your head up, lengthen your back, drop your neck and shoulders, and try to engage your core. You also need to make sure you swing your arms with each step to create momentum.

Tips To Get The Maximum Traction

The benefits of walking every day on our cardiovascular system, according to fitness experts. Plus, how often do we need to walk to reach our weekly exercise goals?

health

Health

Is a daily walk enough exercise to keep you fit? 

Infinite strength is religion and God. Avoid weakness and slavery.

If you think yourselves weak, weak you will be; if you think yourselves strong, strong you will be.

If there is sin, this is the only sin, to say that you are weak, or others are weak.

The older I grow; the more everything seems to me to lie in manliness. This is my new gospel.

My children... only cowards and those who are weak commit sin and tell lies. The brave are always moral. Try to be moral, try to be brave, try to be sympathizing.

Be Brave

Strength is life, weakness is death. Strength is felicity, life eternal, immortal, weakness is constant strain and misery; weakness is death.

Iron nerves with an intelligent brain -- and the whole world is at your feet.

Be bold, face facts as facts. Do not be chased about the universe by evil.

Arise, Awake and sleep no more; within each of you there is the power to remove all wants and all miseries.

Mystery mongering and superstition are always signs of weakness. These are always signs of degradation and of death. Therefore, beware of them; be strong, and stand on your own feet.

Superstition

This is the first lesson to learn: be determined not to curse anything outside, not to lay the blame upon any one outside, but be a man, stand up, lay the blame on yourself. You will find, that is always true.

Blame

Blame none for your own faults, stand upon your own feet, and take the whole responsibility upon yourselves. Say, 'This misery that I am suffering is of my own doing, and that very thing proves that it will have to be undone by me alone.'

Blame undone

is my advice to you. You will be nearer to Heaven through football than through the study of the Gita. These are bold words; but I have to say them, for I love you. I know where the shoe pinches. I have gained a little experience. You will understand the Gita better with your biceps, your muscles, a little stronger. You will understand the mighty genius and mighty strength of Krishna better with a little of strong blood in you. You will understand the Upanishads better and the glory of the Atman when your body stands firm upon your feet, and you feel yourselves as men.

Be strong, my young friends; that

Be not afraid of anything. You will do marvellous work. The moment you fear, you are nobody. It is fear that is the great cause of misery in the world. It is fear that is the greatest of all superstitions. It is fear that is the cause of our woes, and it is fearlessness that brings heaven even in a moment. Therefore, 'Arise, awake, and stop not till the goal is reached.'

Afraid? No!

Arise, Awake and stop not t﻿ill the goal is reached.

Everything that can weaken us as a race, we have had for the last thousand years... Therefore, my friends, as one of your blood, as one that lives and dies with you, let me tell you that we want strength, strength and every time strength. And the Upanishads are the great mine of strength. Therein lies strength enough to invigorate the whole world... They will call with trumpet voice upon the weak, the miserable, and the downtrodden of all races, all creeds, and all sects to stand on their feet and be free.

Ask for strength and every time strength !

Fear cannot be vanquished, it can only be replaced by strength, courage, trust or love. I give in to myself, I accept my strength of fear and allow this to transform me. 

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

Strength And Fearlessness by Vivekananda

“Power comes in response to a need, not a desire.”Goku

Desire brings no power

Goku and friends battle intergalactic evil in the greatest action-adventure-fantasy-comedy-fighting series ever! The Dragon Ball Complete Box Set contains all 16 volumes of the original manga that kicked off the global phenomenon. Also includes an exclusive double-sided poster and collector’s booklet featuring fun Dragon Ball trivia and guides as well as an interview with its legendary creator. Legend has it that if all seven of the precious orbs called “Dragon Balls” are gathered together, an incredibly powerful dragon god will appear to grant one wish. Unfortunately, the orbs are scattered across the world, making them extremely difficult to collect. Enter 16-year-old Bulma, a scientific genius who has constructed a radar to detect the exact locations of the Dragon Balls. She’s on a mission to find all seven orbs, but first she must convince young Son Goku to join her on her quest. With a monkey tail, superhuman strength and a magic staff for a weapon, Son Goku is ready to set out on the adventure of a lifetime…

philosophy

Philosophy

movies

Movies & Shows

Goku and friends battle intergalactic evil in the greatest action-adventure-fantasy-comedy-fighting series ever! The Dragon Ball Complete Box Set contains all 16 volumes of the original manga that kicked off the global phenomenon. Also includes an exclusive double-sided poster and collector’s booklet featuring fun Dragon Ball trivia and guides as well as an interview with its legendary creator. Legend has it that if all seven of the precious orbs called “Dragon Balls” are gathered together, an incredibly powerful dragon god will appear to grant one wish. Unfortunately, the orbs are scattered across the world, making them extremely difficult to collect. Enter 16-year-old Bulma, a scientific genius who has constructed a radar to detect the exact locations of the Dragon Balls. She’s on a mission to find all seven orbs, but first she must convince young Son Goku to join her on her quest. With a monkey tail, superhuman strength and a magic staff for a weapon, Son Goku is ready to set out on the adventure of a lifetime…

Akira Toriyama

Dragon Ball Complete Box Set

Once again, TikTok has introduced a viral coffee trend: Proffee (protein + coffee). The drink, which combines a protein shake and cold-brew coffee, may not be as viral as Dalgona, but has been appreciated for helping Americans in their eternal quest to consume more protein.

Proffee : Benefits, Recipe & How to Make

Drinking Proffee: Once again, TikTok has introduced a viral coffee trend: Proffee (protein + coffee). The drink, which combines a protein shake and

food

Food

sports

Sports

podcasts

Podcasts

If you’ve ever watched <a href="https://www.menshealth.com/fitness/a37755705/olympic-weightlifting-vs-powerlifting/">a powerlifting competition</a>, you know that the athletes compete in three events: deadlift, squat, and bench press. But even if you’ve never witnessed those strong competitors move mind-boggling amounts of iron, odds are that those very same exercises—or at least variations of them—are the bedrock of your training program. Sure, your workouts are filled with countless other moves, but the one you perform first in each workout while your muscles are still fresh is likely one of the “big three.”

The Big Three Exercises

Compared to isolation exercises such as the biceps curl, dumbbell fly, and calf raise, which target a single muscle group and move a single joint, compound (multi-muscle, multi-joint) movements provide significantly more bang for your strength-training buck. Indeed, by recruiting and engaging more lean mass, compound exercises can help you build more of it as well.

Compound Movements

These exercises require several muscle groups spanning at least two joints to work together to get the job done. If even one of them isn’t up to the task (e.g., because it's fatigued or not yet strong enough to pull its own weight), the rest of the team (read: your body) suffers, leading to sub-par performance and sub-optimal results.

Multi-Muscle Movement: The Challenge

Skew the balance of the exercises in your training plan toward compound exercises, performing the most heavily loaded ones and those that place a premium on relative strength (e.g., pullup, chinup) at the beginning of your workouts. That will ensure that every muscle involved is able to exert its full strength.But don’t discount the value of isolation exercises either. Sometimes laser-focusing on a single muscle group is exactly what’s required to bust through a plateau, jumpstart hypertrophy, or strengthen a weak link that has been holding you back in a compound move.

The Bottom Line

Compound exercises are staple workout moves like the bench press, squat, and deadlift, which engage multiple muscle groups. Here's how to use them in workouts.

Compound Exercises Are the Key to Big Gains

Cycling is vigorous exercise, and buckets of research have found a strong correlation between improved mental health and exercise. Granted, we don’t know for sure that it’s causal.
But it kind of stands to reason: Cycling gets your heart pumping, which improves blood- and oxygen flow to your brain and triggers your body’s self-regulation mechanisms. A sound mind in a sound body.

The Usual “Exercise Is Good for You” Science

There aren’t a ton of studies specifically probing whether cycling improves mental health. But there are a few suggestive findings: This study found <a href="https://www.semanticscholar.org/paper/Effects-of-active-commuting-on-health%E2%80%90related-of-Neumeier-Loidl/3022267af8b1d4a06c7b56a25d55c5dcbb76e0ec">people who cycled to work had better mental health</a>; another small one found cycling <a href="https://bpsmedicine.biomedcentral.com/articles/10.1186/1751-0759-7-18">reduced the presence of the stress hormone cortisol</a>; yet another discovered that cycling for half an hour improved performance <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809627/">on mental tests (of memory, reasoning, and planning)</a>.

Cycling Improves Mental Health

Most people find that when they go for a walk, they absorb the street scene better than when they race by in a car. Obviously! But cycling is, for me, the perfect sensual midpoint between the two. You get the visual banquet of walking, but because you’re going faster you get a bigger, longer feast — miles and miles of busy streets, in technicolour close-up.

You See the World Vividly and Up Close

Exercise always feels nice, of course, whether it’s playing a game of pickup football or going for a run. But when you cycle for a practical purpose — i.e. for transportation, to get from point A to point B — there’s an additional thrill. It gives you a radical sense of self-reliance. Travelling such long distances entirely under your own steam, distances that easily rival the ones that typically require a car or a train has a Promethean quality. You feel like a minor demigod.After you’ve travelled a serious distance on a bike, it’s hard to feel down on yourself.

You Feel Like You’ve Got Superpowers

In New York, if you’re taking a car or the subway, you’re always slightly nervous that something will screw up and you’ll be late. I mean, maybe you’ll be lucky? But then when you least expect it, wham: You run into a thick knot of traffic or an implacably mysterious subway delay — and now you’re a ball of stress, sitting in your car fuming.With cycling, there is no traffic that can slow you down. Part of what makes cycling so appealing is that it is highly meritocratic. Effort = distance, in a completely linear fashion. This feeds the soul.

It Removes Stress and Uncertainty from Urban Travel

Cycling is clearly useful for lifting one’s mood if you’re otherwise healthy, and merely facing normal funks and malaise. If you’re living with clinical depression it’s a different problem altogether, requiring careful medical attention. Cycling’s wonderful, but it is not a substitute for treatment.

Today I stumbled upon this gentleman’s post on Tik Tok — where he describes how cycling has made him happier. I love this guy’s video, because it describes something I’ve often felt but had never…

mentalhealth

Mental Health

The Restorative Joy of Cycling

Could three seconds a day of resistance exercise really increase muscular strength?That question was at the heart of a small-scale new study of almost comically brief weight training. In the study, men and women who contracted their arm muscles as hard as possible for a total of three seconds a day increased their biceps strength by as much as 12 percent after a month.

Three Seconds of Resistance Exercise Every Day

The findings add to mounting evidence that even tiny amounts of exercise — provided they are intense enough — can aid health. I have written about the unique ways in which our muscles, hearts, lungs and other body parts respond to <a href="https://www.nytimes.com/2020/12/30/well/move/can-4-seconds-of-exercise-make-a-difference.html">four seconds of strenuous biking</a>, for instance, or <a href="https://well.blogs.nytimes.com/2015/07/29/a-way-to-get-fit-and-also-have-fun/">10 seconds of all-out sprinting</a>, and how such super-short workouts can trigger the biological responses that lead to better fitness.

The Little Movements Help

The three-second workout could also be useful as a stopgap to help maintain or even add to our arm strength for those of us who are buried under work or family commitments and are unable to get to the gym.<ol><li>Just find a dumbbell that feels heavy — you might start with a 10-pound version, for instance, if you are new to weight training. </li><li>Lift it with both hands, to start a biceps curl, then lower it with one hand through a count of three seconds to complete a short, sharp and draining eccentric contraction.</li></ol>

Just Do It, It's Only Three Seconds Of Work

Men and women who briefly contracted their arm muscles as hard as possible once daily increased their biceps strength by up to 12 percent in a month.

Stronger Muscles in 3 Seconds a Day

During the 1st and 5th century CE, the Hindu sage Patañjali started to codify the meditative traditions practised throughout India into 196 manuals called the Yoga Sutras. These texts described yoga as 'yoking'  (restraining) the mind from concentrating on external objects to reach a state of pure consciousness. With time, yoga became part of physical activities, from gymnastics to wrestling.

The history of yoga

Although there are many approaches to modern yoga, three core elements of Patañjali's practice remains:<ul><li>Physical postures</li><li>Breathing exercises</li><li>Spiritual contemplation.</li></ul> The combination of physical and mental exercise is believed to have a unique set of health advantages, such as increased strength and flexibility, improved heart and lung function, and psychological well-being.

Remaining yoga practices

Like other low-impact exercises, yoga's physical postures stretch multiple muscle groups. Stretching can make these muscles, ligaments, and tendons more elastic by changing the water content. Regular stretching stimulates stem cells which change into new muscle tissue and other cells that generate elastic collagen. Regular stretching also reduces the body's natural reflex by constricting muscles, improving pain tolerance.

Yoga improves fitness and flexibility

Studies show that yoga reduces pain and improve mobility in patients with a variety of musculoskeletal disorders. Adding yoga to other exercise routines can improve strength and flexibility for conditions like chronic lower back pain, rheumatoid arthritis, and osteoporosis. Yoga's combination of physical exercise and regiment breathing is therapeutic for lung health. It relaxes the muscles constricting lung passageways and improve oxygen diffusion.

Yoga as therapeutic tool

One big claim is that yoga improves symptoms of depression and anxiety disorders, but there's little conclusive evidence of how yoga affects mental health. However, there is evidence to suggest that yoga can reduce stress and help with relaxation.

Yoga and psychological wellbeing

Explore the ancient tradition of yoga, and discover how its blend of physical and mental exercise impacts your health. -- There are many different approaches to modern yoga— though most forms have three core elements: physical postures, breathing exercises, and spiritual contemplation.This blend of physical and mental exercise is widely believed to have a unique set of health advantages. But is yoga actually beneficial to your health? Krishna Sudhir examines how this ancient tradition impacts the body and mind. Lesson by Krishna Sudhir, directed by Zsuzsanna Kreif. Educator's website: https://bit.ly/KrishnaSudhir Animator's website: https://www.behance.net/krzsanna & https://animationworkshop.via.dk/ Sign up for our newsletter: http://bit.ly/TEDEdNewsletter Support us on Patreon: http://bit.ly/TEDEdPatreon Follow us on Facebook: http://bit.ly/TEDEdFacebook Find us on Twitter: http://bit.ly/TEDEdTwitter Peep us on Instagram: http://bit.ly/TEDEdInstagram View full lesson: https://ed.ted.com/lessons/what-yoga-does-to-your-body-and-brain-krishna-sudhir Thank you so much to our patrons for your support! Without you this video would not be possible! Katrina Harding, Gerald Onyango, alessandra tasso, Astia Rizki Safitri, Côme Vincent, Antony Lee, Melissa Sorrells, Rakshit Kothari, Doreen Reynolds-Consolati, Simon Holst Ravn, Manognya Chakrapani, Ayala Ron, Samantha Chow, Philippe Spoden, Phyllis Dubrow, Michelle Stevens-Stanford, Cas Jamieson, Ophelia Gibson Best, Amber Wood, Paul Schneider, Jun Cai, Tim Robinson, Henrique 'Sorín' Cassús, cnorahs, Lyn-z Schulte, Elaine Fitzpatrick, Karthik Cherala, Clarence E. Harper Jr., Milad Mostafavi, Аркадий Скайуокер, Kiara Taylor, Louisa Lee, eden sher, Vignan Velivela, Sage Curie, Srikote Naewchampa, Tejas Dc, Khalifa Alhulail, Faiza Imtiaz, Martin Stephen, Jerome Froelich, Dan Paterniti, Jose Henrique Leopoldo e Silva, Mullaiarasu Sundaramurthy, Elnathan Joshua Bangayan, Caleb ross, Duo Xu, Quinn Shen, Marvin Vizuett and Sid.

mindfulness

Mindfulness

videos

Videos

Explore the ancient tradition of yoga, and discover how its blend of physical and mental exercise impacts your health.

--

There are many different approaches to modern yoga— though most forms have three core elements: physical postures, breathing exercises, and spiritual contemplation.This blend of physical and mental exercise is widely believed to have a unique set of health advantages. But is yoga actually beneficial to your health? Krishna Sudhir examines how this ancient tradition impacts the body and mind.

Lesson by Krishna Sudhir, directed by Zsuzsanna Kreif.

Educator's website: https://bit.ly/KrishnaSudhir
Animator's website: https://www.behance.net/krzsanna & https://animationworkshop.via.dk/
Sign up for our newsletter: http://bit.ly/TEDEdNewsletter
Support us on Patreon: http://bit.ly/TEDEdPatreon
Follow us on Facebook: http://bit.ly/TEDEdFacebook
Find us on Twitter: http://bit.ly/TEDEdTwitter
Peep us on Instagram: http://bit.ly/TEDEdInstagram
View full lesson: https://ed.ted.com/lessons/what-yoga-does-to-your-body-and-brain-krishna-sudhir

Thank you so much to our patrons for your support! Without you this video would not be possible! Katrina Harding, Gerald Onyango, alessandra tasso, Astia Rizki Safitri, Côme Vincent, Antony Lee, Melissa Sorrells, Rakshit Kothari, Doreen Reynolds-Consolati, Simon Holst Ravn, Manognya Chakrapani, Ayala Ron, Samantha Chow, Philippe Spoden, Phyllis Dubrow, Michelle Stevens-Stanford, Cas Jamieson, Ophelia Gibson Best, Amber Wood, Paul Schneider, Jun Cai, Tim Robinson, Henrique 'Sorín' Cassús, cnorahs, Lyn-z Schulte, Elaine Fitzpatrick, Karthik Cherala, Clarence E. Harper Jr., Milad Mostafavi, Аркадий Скайуокер, Kiara Taylor, Louisa Lee, eden sher, Vignan Velivela, Sage Curie, Srikote Naewchampa, Tejas Dc, Khalifa Alhulail, Faiza Imtiaz, Martin Stephen, Jerome Froelich, Dan Paterniti, Jose Henrique Leopoldo e Silva, Mullaiarasu Sundaramurthy, Elnathan Joshua Bangayan, Caleb ross, Duo Xu, Quinn Shen, Marvin Vizuett and Sid.

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TED-Ed

What yoga does to your body and brain - Krishna Sudhir

1RM is the maximum weight you can lift if you only have to do one repetition of an exercise.It's considered the “gold standard” test of strength. When you lift your 1RM weight, you shouldn't be able to complete a second repetition. The idea is that you give everything you have in that first rep that's where the name comes from.Knowing your 1RM enables you to choose the correct weight for each exercise, ensuring that you maximise your training benefits and build strength systematically. It can also help you to overcome a training plateau.

What is 1RM? 

Weight x reps x 0.0333 + weight = estimated 1RM  For example, if you can usually bench 60kg for 6 reps, your 1RM calculation will look like this:60 x 6 x 0.0333 + 60 = 71.988. Round it up to 72kg, and you have your estimated 1RM

How do you calculate your 1RM?

When doing a 1RM remember that form comes first.To improve your endurance, use a weight that’s 70% of your 1RM for sets of 12-20 reps.To stress your muscle fibres, use a weight that’s 80% of your 1RM for sets of 7-12 reps.To teach your muscles power and speed, use a weight that’s 90% of your 1RM for 3-4 sets of 3-4 reps. Make sure you take enough rest and recovery time in between each set.To push past your limits and focus on strength, use a weight that’s 95% of your 1RM for sets of just 1-3 reps. This will feel heavy, so make sure you have a spotter to keep you safe during each lift.

How do you use 1RM in a workout?

A simple 🏋🏻‍♂️ trick to avoid hitting the plateau. 

Learn how to test your 1RM, how often you should test it, and how to apply it in your training to effectively increase your strength over time.

How One-Rep Max (1RM) Can Enhance Your Training

Find 100+ Fun Facts about Exercise - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!