Daniel Cvrk.pt

Seated row machine can get busy, especially during peak hours, so here are my two favourite alternatives.

If you are using moderate weight, sitting on the bench will do the job. But if you are lifting heavier, the ground option with either a stepper or weights in front of you for foot support is usually better.

5 tips to lose fat without losing muscle and strength

#1 Lift weights
Research shows that training each body part twice a week is best for muscle growth, so if you do that in a calorie deficit, that’s your best chance to maintain or build muscle. An upper, lower, upper, lower training split is a great option, or if you can only train 3 times a week, a lower, upper, full body plan will work too.

#2 No need to do excessive cardio
Just set a step target and maintain that. Cardio can help, but it is not necessary.

#3 Set a calorie target below your maintenance
No need to be aggressive. A 500 calorie deficit per day is good. You will have enough calories to support your training, and you won’t starve yourself.

#4 Have a high protein, high fibre breakfast
It will keep your energy stable throughout the day and help you reach your protein targets.

#5 Get enough sleep
Some research shows that sleep deprivation can cause you to lose more lean muscle than fat when in a calorie deficit. So get enough sleep and be consistent. Bonus points if you go to sleep at the same time every day.

5 reasons you are not building muscles.

1. Not Training hard
If you’re not pushing close to failure, it’s probably too easy.
Aim for about 0–3 reps before failure.

2. Progressive overload
Your body won’t change if nothing changes.
You need to slowly do more over time.
More weight, more reps, or just better ex*****on.

3. Training frequency
Training a muscle twice per week is usually better than once.
Not because it’s special, but because it helps you get enough volume in.
Total weekly work matters most.

4. Protein intake
Around 1.6 grams per kilo is a good target.
That’s enough for most people to build muscle.

5. Calorie surplus
If you want to build muscle, you need to eat enough.
Small surplus, around 200–300 calories, is good enough.
Beginners can sometimes build without it, but this works best for most people.