When, why, and how to go up in resistance (and the steps to take in between!)

By: Dr. Payton Busker, PT, DPT

Choosing appropriate external load (i.e. weights) and steadily increasing that load is essential to progressing your fitness routine. But this choice (and the progression) can be very confusing! How do we know where to start? Are there steps to take prior to picking up a heavier dumbbell? And when is it time to add resistance? All of these questions will be answered in today’s blog post! 

Our goal at Evlo is muscle hypertrophy. 

Muscle hypertrophy is the physical increase in muscle size through growth of contractile proteins within the muscle. This increase can lead to many improved health measures such as insulin sensitivity, cardiovascular health, and body composition. Although hypertrophic changes do not have a direct 1-to-1 ratio with strength improvements (ability of your muscle to produce force), increasing the muscle size is shown to allow for more force production through an individual muscle. 

In order to achieve true...

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The Hormone that is holding you back at the Gym

Hormones are incredibly complex, and it's difficult to talk about one hormone without talking about other cascading hormones. Today, I want to break down what cortisol is, what can happen if you have too much of it and how to tell, and my recommendations on how to keep it in check. 

Before we begin, remember that this is not medical advice, and to seek advice from your doctor or functional medicine practitioner if you are having severe issues. This post is for informational purposes only. 

If you feel like you're doing everything right - putting in work at the gym, you're trying to eat less, and still not seeing results - it could be because of cortisol imbalance. Often, too much exercise and too little eating can have the reverse effects that you're hoping for because they can mess with your cortisol and hormonal balance. 

One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging "grind yourself into the ground if...

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