Why You Should Track Performance While Training

Do you want to make sure you are making progress in the gym from week to week? Tracking your performance is one of the most important factors regarding our previous article: “How to Train for Muscle Growth” where we discussed the proper implementation of progressive overload. For a quick recap, progressive overload refers to us […]

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How to Train For Muscle Growth

If you have ever tried to exercise on your own and have found that your progress stalls out after a few weeks of training, this article is for you! We will be discussing how you should be training in order to ensure you continue to make progress. The most important aspect of any training program […]

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How to Lose Body Fat While Keeping Muscle Part 2

Part 2 In part 1 of this article, we discussed what we need to do to lose body fat in a safe and effective way. Now we will dive into how you can utilize this information to begin implementing a diet that will help you reach your individual fat loss goals. Eating the right amount […]

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How To Lose Body Fat While Keeping Muscle Part 1

Have you ever tried to lose body fat with initial success but just struggle to keep the weight off long term? In this 2 part article we will discuss the physiological differences in losing body fat quickly, and slowly and what that means in regards to our individual goals. First of all, if you have […]

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How to Begin a Fat Loss Diet

Have you ever set out on a fitness journey with one of your friends only to find that they are making more progress than you when you’re both doing the same thing? In this article we will discuss how your diet plan should be specifically tailored to you and your individual goals – and how […]

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Pre and Post-Workout Nutrition Strategies for Strength Training

If you are someone who frequently engages in strength training, the amount of protein you eat each day plays a major role in how much progress we can make in a specified amount of time. In this article we will discuss how much protein we should eat to make sure we are gaining strength as […]

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Over 200lb Back Squat – Congrats Leanne on your new PR!

View this post on Instagram A post shared by Performance Training Systems (@ptschicago)

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How to Prevent the Age Related Loss of Muscle Mass (Sarcopenia)

Have ever noticed that you aren’t as strong or as coordinated as you once were, you’re not alone. As we age, our bodies inevitably lose strength and coordination due to a physiological phenomenon called “sarcopenia”. Without physical activity we will always be losing muscle mass as our bodies adapt to meet the demands of our […]

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Congrats to Ameer on his commitment to the University of Pittsburgh to play soccer!

View this post on Instagram A post shared by Performance Training Systems (@ptschicago)

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Differences in Losing Body Weight With and Without Resistance Exercise

The most important aspect of any diet put into place with the goal of losing body fat is that we need to ensure we are implementing a “calorie deficit”. The term “calorie” or “caloric deficit” refers to the energy balance in our bodies throughout everyday life – being in a caloric deficit just means we […]

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