The FitPath Journal
Train smarter, live better.
Evidence-based guides on training, nutrition, and the mindset behind lasting change.
Low back when training: brace — do not arch for ‘abs’
Deadlift/RDL/squat. Stop if pain radiates down the leg. Not DIY disc treatment.
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Isometrics: plank and wall-sit 20–40 seconds — not forever
How to breathe, when enough is enough. Pair with core/legs; do not replace compounds.
Coach Linh · Jul 10, 2026
Tempo 3-1-1: lower for 3 seconds to learn squats and push-ups
When to use it, when to drop it. Beginners and people who add load too fast.
Coach Hà · Jul 9, 2026
Deload: a week with ~40% less load or volume when sleep and joints complain
Signs you need proactive rest, a 7-day layout — not ‘ruining the plan.’
Coach Minh · Jul 8, 2026
Full-body 2 days/week: the minimum to keep strength
A/B, 6 moves, 45–60 minutes. For parents, night shifts, or holding a base.
Coach Hà · Jul 7, 2026
Biceps and triceps: 6–9 sets each side, not 30 isolation sets
Curls, pushdowns, accessories after press/pull. Balance so elbows stay happier.
Coach Minh · Jul 6, 2026
Zone 2 via incline walking: talk in sentences, 30–45 minutes
No VO2 lab needed. Easy grade, midfoot, 2–4 sessions/week when cutting fat.
Coach Hà · Jul 5, 2026
10-minute HIIT: after lifting, do not turn the whole week into gasping
1:2 work/rest, 1–2×/week. Keep Zone 2 as the base.
Coach Minh · Jul 4, 2026
Walking lunges: glutes, front leg, and balance 2×8–10/side
Moderate step, knees do not cave. Gym hallway or yard.
Coach Hà · Jul 3, 2026
Glute bridge to hip thrust: when to add load on the hips
Two-leg bridge, single-leg, then bar on a bench. 3×8–12, lock the top.
Coach Linh · Jul 2, 2026
How RDL differs from stiff-leg: soft knees, bar close to the thighs
Hip-drive cues, stop below the knees. Hamstrings without ‘breaking’ the back.
Coach Linh · Jul 1, 2026
Bench press setup: feet, back arch, do not let the shoulders ‘drift’
6-step checklist before lowering the bar. Floor press when shoulders complain.
Coach Minh · Jun 30, 2026
Pull-ups from dead hang to chin: 5 rungs, no reckless jumping ahead
Hang, scap pull, band, chin, full. Graduate on clean reps.
Coach Minh · Jun 29, 2026
Training with one dumbbell: unilateral 40 minutes for the whole body
Press, row, lunge, one-arm RDL, carry. Fits a tight home.
Coach Linh · Jun 28, 2026
30-minute hotel workout: mat, 8 kg dumbbell, no leg machines needed
Three full-body rounds for 3–7 day trips. Keep protein; do not ‘vacation quit.’
Coach Hà · Jun 27, 2026
Does ab work after eating burn belly fat? No. Place core correctly
Spot reduction does not work. Put dead bugs/planks at session end — not 15 minutes of crunches after rice.
Coach Hà · Jun 26, 2026
Rest-pause: when to add it, when beginners should skip it
Clean main sets first, then 15-second cuts. Not on every lift every week.
Coach Minh · Jun 25, 2026
Self-written 5×5: three big lifts, add 2.5 kg when reps are clean
Squat–bench/press–row or hinge. No paid program name. Miss-rep rules and deload.
Coach Minh · Jun 24, 2026