Fitness
Explore various workout and exercise styles at Human Performance Junkies and find the perfect fitness routine for your goals. Our fitness page covers everything from strength training and cardio to yoga and functional fitness, helping you discover the best methods to boost your health and performance.
Weight Loss
Weight loss involves a combination of creating a caloric deficit through diet and exercise, emphasizing both cardiovascular workouts and strength training. The goal is to reduce body fat while preserving muscle mass, which helps boost metabolism. Nutrition plays a key role, focusing on nutrient-dense, whole foods and balanced portions. Consistency in exercise, combined with proper eating habits, is crucial for sustainable weight loss.
Leading Expert
Layne Norton
Layne Norton, PhD, is a renowned expert in the field of weight management and nutritional coaching. With a PhD in Nutritional Sciences, Norton has built a reputation for his evidence-based approach to fat loss, muscle gain, and metabolic health. He is well-known for dispelling myths surrounding diet and exercise, emphasizing sustainable and scientifically backed methods for weight management. Norton’s expertise in reverse dieting, metabolic adaptation, and flexible dieting has helped countless individuals achieve long-term success without restrictive eating. He has coached numerous clients, including athletes, bodybuilders, and those looking to lose weight, focusing on personalized plans that optimize nutrition and performance.
Resources
Mind Pump Radio Podcast
Muscle Science For Women Podcast
My Fitness Pal
Huberman Lab Podcast
Suggested Programs
Building Muscle
Building muscle requires resistance training, where the muscles are challenged through progressive overload, combined with adequate protein intake for muscle repair. Exercises such as squats, deadlifts, and bench presses are fundamental, while recovery and rest are essential for muscle growth. Nutrition supports hypertrophy, with a focus on high protein intake and balanced macronutrients. A long-term commitment to strength training and diet is needed to build and maintain muscle.
Leading Expert
Mike Israetel
Dr. Mike Israetel is a well-regarded expert in sports physiology, holding a PhD in the field. He is a co-founder and head science consultant at Renaissance Periodization (RP), a company known for using evidence-based approaches to training and nutrition. Israetel has also worked as a professor of Exercise and Sport Science at Temple University and Lehman College, where he taught courses on sports nutrition, public health, and exercise science. A former competitive bodybuilder and Brazilian Jiu-Jitsu athlete, Israetel is deeply involved in both academic and practical aspects of fitness. He has consulted with elite athletes, including Olympians, and frequently speaks at scientific conferences. His work focuses on hypertrophy, strength training, and sports nutrition, advocating for progressive overload and balanced, science-backed approaches to muscle building and fat loss.
Resources
Supplements for Muscle Building
More Plates More Dates YouTube
Stronger By Science Podcast
Dr. Gabrielle Lyon Show
Suggested Programs
Endurance and Stamina
Improving endurance and stamina involves cardiovascular training, such as running or cycling, combined with interval training to boost both aerobic and anaerobic capacity. The goal is to enhance the body's ability to sustain prolonged physical activity and improve cardiovascular health. Proper hydration, nutrition, and rest are essential to fuel endurance training and recovery. Consistency is key to building long-lasting stamina.
Leading Expert
Joel Jamieson
Joel Jamieson is recognized as a leading expert in strength, conditioning, and energy systems, with over 20 years of experience. He is particularly known for his work in combat sports, where he has trained top-tier athletes, including UFC champions like Demetrious Johnson and teams across the NFL, NBA, and MLS. Jamieson authored the bestselling book Ultimate MMA Conditioning and is a frequent speaker at fitness conferences. His innovative approach to conditioning integrates aerobic and anaerobic training, along with tools like the BioForce HRV system, which helps athletes optimize performance by monitoring recovery and heart rate variability. J
Resources
Strava
Rich Roll Podcast
Endurance Planet Podcast
Endure by Alex Hutchinson
Suggested Programs
Flexibility and Mobility
Flexibility and mobility training focus on increasing the range of motion in muscles and joints, using methods like static and dynamic stretching, yoga, and foam rolling. These exercises help improve posture, reduce the risk of injury, and maintain joint health. Flexibility enhances muscle elasticity, while mobility ensures better movement in daily life. Regular practice of stretching and mobility exercises is essential for overall physical function.
Leading Expert
Tom Merrick
Tom Merrick, also known as "The Bodyweight Warrior," is a well-known fitness coach and content creator specializing in bodyweight movement, flexibility, and mobility training. With over a decade of experience, his journey began with traditional bodybuilding and powerlifting before shifting to bodyweight exercises and a holistic approach to fitness around 2014. His expertise spans handstands, mobility, flexibility, and overall body control, which he shares through his popular YouTube channel, Bodyweight Warrior, where he has built a large following. Merrick combines practical training techniques with the philosophical framework of the "warrior" archetype, inspired by Carl Jung's teachings, to encourage discipline, focus, and balance in physical training. He emphasizes functional strength and flexibility, helping his audience achieve a well-rounded, injury-resistant body that moves efficiently and effectively.
Resources
The Ready State Podcast
Movement Fix Podcast
Move Your DNA Podcast
Squat University
Suggested Programs
Functional Fitness
Functional fitness emphasizes exercises that mimic everyday movements to improve balance, coordination, and overall strength. Movements like squats, lunges, and presses engage multiple muscle groups, helping to enhance physical performance in daily activities. This approach focuses on improving mobility, stability, and functional strength to prevent injury and support long-term health. Functional training is practical for real-life tasks, making it ideal for overall well-being.
Leading Expert
Jason and Lauren Pak
Jason and Lauren Pak are the co-founders of Achieve Fitness, which they established in 2012 in Boston. Both have been strength coaches since 2007 and have developed a reputation for promoting inclusivity and positive vibes within the fitness space. Their mission is to help people feel confident and welcome in their fitness journeys, emphasizing that fitness should be accessible to everyone regardless of their background, ability, or goals. They are known for their evidence-based approach to strength training, focusing on functional movement and sustainable fitness practices.
Resources
Barbell Shrugged
Functional Patterns YouTube
Cali Moves
Senior Fitness with Meredith
Suggested Programs
Recovery and Rehabilitation
Recovery and rehabilitation focus on helping the body heal from intense workouts or injuries through active recovery, stretching, and therapies like massage or cryotherapy. Proper nutrition, hydration, and sleep play critical roles in the recovery process. Rehabilitation involves specific exercises aimed at restoring mobility and strength in injured areas. A holistic approach to recovery supports muscle repair, reduces soreness, and ensures faster healing.
Leading Expert
John Rusin
Dr. John Rusin is a renowned physical therapist, strength coach, and performance expert known for his unique blend of strength training and rehabilitation methods. He specializes in injury prevention and pain-free performance training, which integrates physical therapy techniques with athletic strength and conditioning. Dr. Rusin’s programs are designed to help individuals achieve peak physical performance while minimizing the risk of injury, focusing on longevity and sustainable training methods.
Resources
Dr. Jo - Ask Doctor Jo
Bob and Brad
The Prehab Guys Podcast
Squat University
Suggested Programs
Athletic Performance
Athletic performance training targets the specific physical demands of sports, emphasizing strength, power, speed, and agility. Programs combine sport-specific drills with endurance and strength work to optimize performance while minimizing injury risks. Recovery, nutrition, and mental toughness are essential components of high-level athletic training. The focus is on enhancing overall performance and longevity in competitive sports.
Leading Expert
Andy Galpin
Dr. Andy Galpin is a highly regarded expert in human performance and muscle physiology. He holds a PhD in Human Bioenergetics from Ball State University and has an extensive academic background, including a Bachelor's in Exercise Science and a Master's in Human Movement Sciences from the University of Memphis. He is a tenured professor at California State University, Fullerton, where he directs the Biochemistry and Molecular Exercise Physiology Laboratory. Dr. Galpin is known for his research on muscle function, performance optimization, and recovery, working with elite athletes across various sports, including the NBA, NFL, MLB, and Olympic competitors. He combines his scientific expertise with practical coaching experience, having consulted for top-tier athletes in combat sports and strength competitions.
Resources
Ben Patrick
Dr. John Rusin YouTube
Science and Practice of Strength Training
The Oxygen Advantage