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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

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
Fitness Podcast 1

Mind Pump Radio Podcast

Fitness Podcast 2

Muscle Science For Women Podcast

Fitness Podcast 3

My Fitness Pal

Fitness Podcast 4

Huberman Lab Podcast

Suggested Programs

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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
Layne Norton

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
Fitness Podcast 1

Supplements for Muscle Building

Fitness Podcast 2

More Plates More Dates YouTube

Fitness Podcast 3

Stronger By Science Podcast

Fitness Podcast 4

Dr. Gabrielle Lyon Show

Suggested Programs

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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
Layne Norton

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
Fitness Podcast 1

Strava

Fitness Podcast 2

Rich Roll Podcast

Fitness Podcast 3

Endurance Planet Podcast

Fitness Podcast 4

Endure by Alex Hutchinson

Suggested Programs

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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
Layne Norton

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
Fitness Podcast 1

The Ready State Podcast

Fitness Podcast 2

Movement Fix Podcast

Fitness Podcast 3

Move Your DNA Podcast

Fitness Podcast 4

Squat University

Suggested Programs

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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
Layne Norton

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
Fitness Podcast 1

Barbell Shrugged

Fitness Podcast 2

Functional Patterns YouTube

Fitness Podcast 3

Cali Moves

Fitness Podcast 4

Senior Fitness with Meredith

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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
Layne Norton

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
Fitness Podcast 1

Dr. Jo - Ask Doctor Jo

Fitness Podcast 2

Bob and Brad

Fitness Podcast 3

The Prehab Guys Podcast

Fitness Podcast 4

Squat University

Suggested Programs

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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
Layne Norton

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
Fitness Podcast 1

Ben Patrick

Fitness Podcast 2

Dr. John Rusin YouTube

Fitness Podcast 3

Science and Practice of Strength Training

Fitness Podcast 4

The Oxygen Advantage

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Results
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