Fit In 30 Academy

The F**T principle is a great skeleton plan to use when developing a workout regime.

Here's a breakdown of how the F**T principle applies to strength training:

- Frequency: 2-4 days/week
- Intensity: 65-80% of your 1 RM value
- Time: 8 to 12 repetitions of 8 to 10 different exercises (minimum) with 2-3 minutes of rest between sets
- Type: Resistance activity performed at a controlled speed through a range of motion

Types of carbs: simple vs complex.
Although you may think the topic of carbs is quite simple it is actually quite complex.

Simple carbs enter your blood very quickly. Which may be beneficial before a sporting event or when you need rapid energy. These types of carbs are not good during the day.

Instead, reach for complex carbs! Generally speaking, these are unprocessed foods, fruits, and vegetables. Your body will burn much more energy breaking down this food group and therefore provide you with more reasonable levels of energy throughout the day.

Sleep is very important for recovery.

Although most people know the gym is where you order your gains. When you're sleeping that is where the gains are delivered.

So how much sleep do you need?
6-8 hrs is optimal but it's important to note those hours must be high quality. That means undisturbed sleep with no midnight snacking and avoiding substances such as alcohol, caffeine, or other substances that will lower your quality or sleep.

Tips to help: Reading a book, stretching, meditating, or chess are great ways to unwind.