Hey fitness nerds!

Thank you all 83,905 of you!

Creating an effective workout plan isn't just about hitting the gym whenever you feel like it.

Today, we're breaking down the science of workout programming, exploring how nicotine affects cognition, and sharing tips to make your runs more enjoyable.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• What is the correct way to prepare a workout plan for the week?

• Article Explained Simple: Do nicotine patches boost cognition?

• 3 Tips on how to make a run fun and entertaining

• Healthy lamb curry Recipe

What is the correct way to prepare a workout plan for the week?

Creating an effective workout plan requires more than just randomly selecting exercises. It needs structure, progression, and balance.

Start with frequency. For most people, 3-5 training days per week is optimal. This allows adequate recovery while maintaining consistency.

Consider your split. Common options include:

• Push/Pull/Legs

• Upper/Lower

• Full Body

Choose based on your schedule and recovery capacity.

Prioritize compound movements early in each workout. These exercises engage multiple muscle groups and should be done when you're fresh.

Space out similar movement patterns. Don't do heavy bench press the day after intense pushups. Your muscles need time to recover.

Include progressive overload. Plan small increases in weight, reps, or sets each week. This ensures continuous improvement.

Balance pushing and pulling movements. This prevents muscle imbalances and reduces injury risk.

Plan deload weeks every 4-6 weeks. Reduce volume or intensity to allow full recovery and prevent plateaus.

Consider your energy system training. Mix high-intensity intervals with steady-state cardio throughout the week.

Account for your other activities. If you play sports or have a physical job, factor this into your recovery needs.

Track your workouts. This helps identify what's working and what needs adjustment.

Remember to include mobility work and warm-ups in your plan. These aren't optional extras but essential components.

Most importantly, make your plan realistic and sustainable. The best workout plan is one you can actually follow consistently.

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3 Tips on how to make a run fun and entertaining

Transform your runs from a chore into an engaging activity with these proven strategies:

1. Create engaging playlists
   
   Build different playlists for different types of runs.
   
   Use upbeat music for speed work, podcasts for long runs, and audiobooks for easy days.
   
   Match the tempo of your music to your desired running pace.
   
   Consider theme-based playlists to keep things interesting.
   

2. Explore new routes
   
   Vary your running environment regularly.
   
   Try urban exploration runs, trail running, or park routes.
   
   Use apps to discover new paths in your area.
   
   The change of scenery keeps your mind engaged and makes each run unique.
   

3. Gamify your runs
   
   Use running apps that turn your workout into a game.
   
   Apps like Zombies, Run! create interactive stories while you run.
   
   Set challenges for yourself, like finding new landmarks or beating previous times on specific segments.
   
   Create a points system for achieving different running goals.

Remember, the key to consistent running is making it enjoyable rather than viewing it as a punishment.

Vote below to choose the diet for next week’s recipe

Healthy lamb curry Recipe (makes 4 servings)

This protein-rich, flavorful curry satisfies your takeout cravings while supporting your fitness goals.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 400 kcal

• Protein: 35 g

• Carbohydrates: 20 g

• Sugars: 5 g

• Fat: 22 g

The Ingredients

• 800g lean lamb, cubed

• 2 onions, diced

• 4 cloves garlic, minced

• 2 tbsp ginger, grated

• 2 tbsp curry powder

• 1 tsp turmeric

• 1 tsp cumin

• 2 tomatoes, chopped

• 400ml coconut milk (light)

• 200ml chicken stock

• 200g spinach Fresh coriander for garnish

The Instructions

• Season lamb with salt and pepper.

• Heat oil in a large pot. Brown lamb in batches. Remove and set aside.

• In same pot, sauté onions, garlic, and ginger until soft.

• Add spices and cook until fragrant, about 1 minute.

• Return lamb to pot. Add tomatoes, coconut milk, and stock.

• Simmer covered for 1.5 hours or until lamb is tender.

• Add spinach and cook until wilted.

• Garnish with fresh coriander.

• Serve with cauliflower rice for a low-carb option.

This curry is rich in protein and healthy fats while keeping carbs low.

The slow cooking makes the lamb tender and allows flavors to develop fully.

Perfect for meal prep as it tastes even better the next day!

Vote for the next week’s Recipe by clicking the button below

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