Make Fitness Make Sense

Inside this episode, coach JK makes sense of:- Should I start improving my sleep with a consistent bedtime or a consistent wake-up time?- One coach wants me to track what I eat before prescribing macros. Another wants to give me macros right away. Which approach is better?- Why am I seeing better muscle progress when I only work out three times a week?This week’s JK’s Not Kidding: Only logging weigh-ins when you like the number, and getting curious about whether your fitness habits reflect patterns elsewhere in your life.Mentioned in today's episode: https://tdeecalculator.net/-----7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email: [email protected]

In this quick crossover episode, coach JK talks about leverage: Using your current habits, skills, and resources to help you move forward.------7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email: [email protected]

In this episode, coach JK makes sense of:- Are free weights or machines better for building strength and muscle?- Does more core engagement make an exercise better?- Advantages and trade-offs of each, including equipment, setup, and training at home.- Are machines only for beginners, and what does “functional” actually mean?- Two ways to evaluate your exercise choices and track progress.Research referenced:https://pubmed.ncbi.nlm.nih.gov/37582807/-----7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠Email: [email protected]

On this episode, Coach JK makes sense of:- Is it true that doing squats after eating can help lower blood sugar?- Can walking after meals help with digestion, too?- Should you be upset if your dietitian uses AI to create your meal plan?- Is it okay to eat late at night if you haven't reached your protein goal?This week's "JK's not kidding": Your bodyweight boot camp and StairMaster session aren't an active recharge day.Research referenced:Post-meal exercise and blood glucose (2023)Post-meal walking and digestive symptoms (2021)-----7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠Email: [email protected]

In this episode, Coach JK makes sense of:- Do you really need two hours in the gym, or is 45 minutes to an hour enough?- Can you lose weight or body fat without going to the gym?- If a program says “8 reps,” how do you decide what weight to use?- What are the benefits of a personal trainer if you already know how to work out and only need help “eating clean”?- Does body recomposition mean fat turns into muscle?This week’s “JK’s Not Kidding” segment: What if you like variety and experimenting with your workouts, but don’t like following a structured program?------7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠Email: [email protected]