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Training Blog · newest · Cardio
Zone 2 cardio for lifters
What zone 2 cardio is, how to find it without a lab test, and how to fit two or three easy sessions around strength training without losing gains.
Lit Crew / Training Blog
Training Blog
Straight answers to the training questions people are asking right now: what to do, how much, and why. Free to read; the programs, form videos and recipes they point to are in Lit Crew.
Zone 2 cardio for lifters: how much, how hard, and where it fits
Cardio2 min read
What zone 2 cardio is, how to find it without a lab test, and how to fit two or three easy sessions around strength training without losing gains.
How to train for your first Hyrox: a 10-week approach
Cardio2 min read
Hyrox is eight 1 km runs and eight workout stations. Here is how to split ten weeks of training between running, strength and the stations themselves.
Progressive overload at home: getting stronger without heavier dumbbells
Strength2 min read
Stuck with one pair of dumbbells? Six ways to keep making a home workout harder: reps, tempo, pauses, range, rest and single-leg work.
Rucking for beginners: weighted walking, done right
Cardio2 min read
Rucking is walking with a weighted pack. How much weight to start with, how far to go, and how to build up without wrecking your back or feet.
The 12-3-30 workout: does the viral incline walk work?
Cardio2 min read
A 12% incline at 3 mph for 30 minutes. What the 12-3-30 treadmill workout is good for, who it suits, and how to build up to it safely.
High-protein meal prep: a Sunday system that lasts the week
Nutrition2 min read
A 90-minute Sunday meal prep that covers five days of high-protein lunches and dinners: two proteins, two carbs, one tray of vegetables, and sauces.
Fibremaxxing: the food trend that is actually worth keeping
Nutrition2 min read
Fibremaxxing is the push to eat far more fibre. Why most people fall short, why it matters if you train, and how to add it without stomach trouble.
Creatine beyond the gym: what the research says now
Nutrition2 min read
Creatine is the most studied supplement in strength training. What it does, newer research on women, sleep and the brain, and how to take it.
How to keep muscle while losing weight
Strength2 min read
Losing weight fast can cost muscle. Three things protect it: lifting, enough protein and a sensible pace, including for people on weight-loss medication.
Deload weeks: when to back off, and how
Recovery2 min read
A deload is a planned easy week that lets your body catch up with your training. The signs you need one, and three simple ways to run it.
A 10-minute mobility routine for people who sit all day
Mobility2 min read
Sitting all day stiffens hips, upper back and shoulders. A 10-minute mobility routine to undo it, which doubles as a warm-up before lifting.
Training for longevity: grip, legs and balance
Strength2 min read
Grip strength, leg strength and balance are linked to healthy ageing. How to train all three in two short sessions a week, at any age.
Sample content General guidance, not medical advice. Check with a doctor before starting a new training or supplement plan if you have a health condition, take medication or are pregnant.
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