by Tony Gjokaj March 16, 2020 2 min read
In light of the events going on worldwide, a lot of individuals are working from home. Being that I have worked from home on occasion, I have had days where I don't get a breath of fresh air or go outside.
Being isolated can be very depressing, yes, but staying indoors without sunlight can also lead to deficiencies in Vitamin D. In fact, over 44% of the US population are already Vitamin D deficient to begin with!
by Tony Gjokaj March 10, 2020 3 min read
The Abdominals are one of the most sought after muscles. First thing to get out of the way is that the abdominals will only be visible under a lower body fat percentage. Second is the following mindset: if you do strength lifts, you MAY NOT need to directly train your abs.
Before you feel the need to skip this section, read this: while abdominal muscular development can occur with Squatting and Deadlifting, this does not mean you’re training your core in various planes.
by Tony Gjokaj March 10, 2020 7 min read
The arms are one most heavily sought after muscles to grow, and it makes sense: it's typically the first muscles we see in a t-shirt.
Lean arms are visually appealing on both a man and a woman.
In this post, we will discuss the anatomy and function of the biceps, triceps, and forearms. In addition, we will go over the best strategies and exercises for overall development.
by Tony Gjokaj March 07, 2020 6 min read
One in three adults don't get enough sleep. ONE. IN. THREE.
That's insane, especially when sleep deprivation negatively impacts our health and hormones. Here are a few facts you need to know about sleep deprivation:
by Tony Gjokaj March 04, 2020 4 min read
You uncover so many dieting strategies and exercise methods and philosophies when you Google search for fitness and health advice.
I've tried all of them.
Some of them didn't work for me.
Some of them were only optimal for certain circumstances that I never dealt with.
Some of them worked for others around me.
To start, I believe it's all noise: let's worry about the "extras" down the line. It's unnecessary stress. At the beginning, we focus on making better habits and eating better.
Here at Reforged, we believe that simplicity is key: if you can get into better habits and they work for you, everything else will fall into place.
by Tony Gjokaj March 03, 2020 6 min read
Nothing completes a physique more than strong legs. Legs have always been one of my favorite muscle groups to train, because I genetically had strong legs to begin with.
In this article, I wanted to simplify the Quadriceps and Hamstrings so that you can optimize your leg workouts. After this, I believe you're going to appreciate the legs a lot more - you'll give your legs the respect they deserve on leg day.
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