Workout Split Guide: Full Body vs Upper/Lower vs Push Pull Legs

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  Workout Split Guide: Full Body vs Upper/Lower vs Push Pull Legs Choosing the right workout split is an important part of creating a structured training program. A workout split determines how exercises and muscle groups are organized throughout the week. Three popular approaches are Full Body, Upper/Lower, and Push Pull Legs (PPL) . Each can be useful depending on training frequency, experience, goals, recovery, and personal preference. What Is a Workout Split? A workout split is a way of organizing resistance training sessions across the week. For example: Full Body: Major muscle groups are trained during the same session. Upper/Lower: Training is divided between upper-body and lower-body sessions. Push Pull Legs: Training is organized around pushing movements, pulling movements, and leg training. The split provides structure, but exercise selection, training volume, progressive overload, recovery, and consistency are also important parts of a complete training ...
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The Science Behind Intermittent Fasting: Does It Really Work? | IC Fitness Club

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The Science Behind Intermittent Fasting: Does It Really Work? | IC Fitness Club


Intermittent fasting (IF) has gained immense popularity in recent years as a powerful tool for weight loss, improved metabolism, and overall health. But does it really work? Let’s explore the science behind intermittent fasting and its impact on the body.

What is Intermittent Fasting?

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. Unlike traditional diets that focus on what to eat, IF focuses on when to eat. The most common IF methods include:

  • 16/8 Method: Fasting for 16 hours and eating within an 8-hour window.
  • 5:2 Diet: Eating normally for five days a week and restricting calorie intake (500-600 kcal) for two non-consecutive days.
  • Eat-Stop-Eat: A 24-hour fast once or twice a week.
  • Alternate-Day Fasting: Fasting every other day with minimal calorie intake on fasting days.

How Intermittent Fasting Affects the Body

Fasting triggers several physiological changes in the body that contribute to its benefits:

  1. Hormonal Changes: IF increases human growth hormone (HGH) levels, which helps preserve muscle mass and promote fat burning. It also reduces insulin levels, making stored fat more accessible for energy.
  2. Cellular Repair: Fasting induces autophagy, a process where cells remove damaged components, promoting cellular health and longevity.
  3. Metabolic Boost: IF enhances norepinephrine production, increasing metabolic rate by 3.6–14%.
  4. Fat Loss: By restricting the eating window, IF naturally reduces calorie intake, aiding in fat loss while preserving lean muscle.


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