Started training 6 months ago, but still see little to no progress? Make sure to check these boxes daily:
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Sleep 7-9h a night and be consistent with your bed & wake times
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Exercise at least 3 times a week (at high effort)
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Log your training performance and try to match or beat last week's reps or weight
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Eat protein with every meal, aim to consume at least 1.6g of protein per kg of bodyweight
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Be active outside of the gym, get 8000+ steps daily
#fitnesstips
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As a beginner, you don't need to spend hours in the gym. The key is to find the minimum effective dose of training that gives you the best results without unnecessary fatigue.
Hereβs your blueprint:
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Frequency: A great starting point is training each major muscle group 2 to 3 times per week. This drives progress and allows for adequate recovery.
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Volume: Aim for 6-12 sets per muscle group per week. This builds a solid foundation and gets you awesome results.
Actionable Takeaway:
Try this simple, full-body routine you can do 3 times a week.
π₯ Pick one exercise for each major muscle group (e.g., Squats, Push-ups, Rows, Lateral Raises, and an Ab exercise).
π₯ Perform 3-4 sets per exercise.
π₯ Choose a weight you can lift for 5-30 reps. Push each set to high effortβyou should feel like you could only do 1-3 more reps before you have to stop.
This approach will provide a strong stimulus for growth without overwhelming your body.
You can also leave all the workout planning to me! Join the waitlist for my new beginner's program and get a $10 discount when it launches in a few days! stan.store/ignasfit/p/build-strength--fitness-at-hβ¦
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Ready to transform your body in 8 weeks, all from the comfort of your home?
The new program is launching soon, and you can get a head start. Get on the pre-launch waiting list to claim an exclusive $10 discount.
Inside the program, you'll get:
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A structured, progressive plan designed to get you stronger, week by week.
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Beginner-friendly workouts with clear, easy-to-follow video demonstrations.
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Built-in warm-ups and cool-downs so you know exactly what to do.
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An app to track your progress and keep you motivated.
This isn't just a workout; it's a complete fitness solution. Tap the link to get your discount now!
stan.store/ignasfit/p/build-strength--fitness-at-hβ¦
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Want to build muscle or lose fat without guessing your nutrition?
I made a free macro calculator to help you get started β just enter a few details and get your daily targets instantly.
π stan.store/ignasfit
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Have you tried this Squat Challenge? My legs were fried after a set of 30! π₯΅
The workout:
10 Squats
10s Squat Hold
20 Squats
20s Squat Hold
30 Squats
30s Squat Hold
20 Squats
20s Squat Hold
10 Squats
10s Squat Hold
Ready to challenge your legs and your WILL POWER? Click on the video and follow along πͺ!
watch video on watch page
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Life can get really busy sometimes, but it's important to find time for your own health! I've created this workout video for days when a 1 hour long workout is just not an option!
5 Exercises performed in a circuit, long work intervals, short rest periods - a decent full body workout in just 10 minutes!
Try it out πͺ
watch video on watch page
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Feeling stiff? Take 35 minutes to reset your entire body with this deep stretch routine! π§ββοΈπββοΈ
This full-body flexibility workout is designed to help you release tightness, improve mobility, and feel amazing afterward. No distractionsβjust a no-music stretching routine so you can focus or play your own tunes while you stretch.
πΉ Long holds (1-3 min per stretch) for deeper release
πΉ Covers upper body, spine, hips, and legs
πΉ Perfect for improving flexibility & mobility
Give it a try and let me know how you feel afterward! π¬π
#FlexibilityTraining #StretchingRoutine #MobilityWorkout
watch video on watch page
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Try this Ab workout!
No equipment needed, but you can use a dumbbell to make the workout harder! πͺ
watch video on watch page
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Slow and steady wins the race. πͺ
The start of a new year often brings a surge of motivation, and while it's great to aim high, diving into intense workouts without a solid foundation can lead to frustration and quitting. Fitness isnβt about how fast you can transform; itβs about building sustainable healthy habits that improve your life. π
π― Start small: aim to exercise 2-3 times a week. Focus on learning 5-10 exercises. Start to gradually increase intensity when you feel comfortable with each movement. Novel training stimulus brings out a lot of soreness, so do not be intimidated, just have rest days between your workout days.
Your 2025 goals are achievable - just take them one step, one rep, and one workout at a time. π
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Happy New Year, Everybody! π
I am sure you are ready to crush your fitness goals this year! πͺ
To start off strong, try this full-body home workout!
watch video on watch page
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Train Smarter. Get Stronger. Move Better.
This channel is all about real, effective training β no fluff. You'll find follow-along workouts, science-based fitness tips, and practical advice to help you build muscle, improve technique, and stay consistent β whether you're training at home or in the gym.
Iβm Ignas β a personal trainer, exercise scientist, and someone who simply loves training. Youβll also see clips from my own workouts, giving you an honest look into how I train and grow alongside you.
Subscribe for:
β Full-body strength & muscle-building workouts
β My personal training clips & progress
β Technique breakdowns & mobility tips
β Evidence-based fitness strategies
Letβs train with purpose β and enjoy the process.