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  • The Truth About Spot Reduction
    10 Jun 2025

    The Truth About Spot Reduction

    The Truth About Spot Reduction The idea of spot reduction —the belief that you can lose fat in specific areas of your body by exercising those exact spots—is one of the most common fitness myths out there. Whether it’s trying to melt away the last bit of belly fat or slim down your arms, many newcomers fall into the trap of thinking targeted exercises will burn fat in those exact areas. Unfortunately, that’s not how the body works. Fat loss doesn't occur in isolated areas just because you're working a particular muscle group. Doing countless crunches won’t magically flatten your stomach, and endless tricep kickbacks won’t necessarily slim your arms. ....

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  • Knees over toes. Good? Bad? Somewhere in between?
    19 May 2025

    Knees over toes. Good? Bad? Somewhere in between?

    Knees over toes. Good? Bad? Somewhere in between Over the past couple of years, the knees over toes (KOT) movement have become increasingly popular, with people like Ben Patrick (Knees over toes guy) leading the charge. KOT has been popularized as a fix to patellofemoral pain and sports that require lots of jumping. However, the data so far has been a mixed bag to say the least. There have been cases where programs training KOT has led to less patellofemoral pain in athletes; but on the other hand, there have been just as many cases as increased pain and worsening symptoms with KOT training. When it comes to weightlifting, I believe you should find what is comfortable for your body. ....

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  • Strength Training: The Key to Preventing Pickleball Injuries
    25 Apr 2025

    Strength Training: The Key to Preventing Pickleball Injuries

    Strength Training: The Key to Preventing Pickleball Injuries Pickleball is rapidly becoming one of the most popular sports, especially among those aged 50 and up. It's an enjoyable and competitive way to stay active, offering a blend of physical exercise and social interaction. Many people are drawn to pickleball because it feels like a safer alternative to other high-impact sports. However, with the sport’s growing popularity, a rise in injuries has also been observed—particularly among newer players who may not have prepared their bodies for the demands of the game. Fortunately, many of these injuries can be prevented with strength training. Common Pickleball Injuries ....

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  • Why Full Range of Motion is Important
    15 Apr 2025

    Why Full Range of Motion is Important

    Why Full Range of Motion is Important I believe that the most important aspects when it comes to lifting is safety and efficiency. It was touched on in the last blog post when discussing what shoes to wear for lifting. In this blog post we’ll be discussing something even more important. Full range of motion. Full range of motion is one of if not the most important thing to focus on during the lift. Whether it is a lat pulldown, bench press, or a squat getting the full range of motion on a movement ensures safety and is the most efficient way to build muscle. Why it is more efficient: Stimulates more muscle fibers allowing for better muscle growth Improves flexibility and ....

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  • Why Flat Shoes are Better for Lifting than Runners Shoes
    11 Mar 2025

    Why Flat Shoes are Better for Lifting than Runners Shoes

    Why Flat Shoes are Better for Lifting than Runners Shoes When it comes to lifting, the main focus should always be on safety and efficiency. Most of the time this pertains to the technique of the lift and how the body moves during the movement. In addition to technique we should also be aware of the equipment we choose to use while lifting, such as the shoes we have on our feet. When it comes to running or walking long distances the goal for anyone should always be to have support and comfort. However, when we’re in the gym and lifting free weights thick soles and support is not the best option. Running shoes are designed to absorb force and are usually unstable during a lift. ....

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  • Resistance Training Tempo
    19 Feb 2025

    Resistance Training Tempo

    Have you ever wondered why you lift at different speeds or tempos instead of maintaining a constant pace? The answer lies in the distinct physiological effects these variations have on your performance. Factors like stability, power, speed, and muscle growth all play a role in determining the optimal tempo for an exercise. A slower tempo enhances stability and improves proprioception—the body’s ability to sense movement and position without visual input. Moving slowly allows your body to develop this awareness, which improves over time. On the other hand, quick, explosive movements activate muscle fibers rapidly, helping them contract as fast as possible. These are most ....

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  • What is Functional Fitness?
    7 Feb 2025

    What is Functional Fitness?

    The fitness industry is full of buzzwords, and one you’ve probably heard is “functional fitness.” This training style has gained popularity as an alternative to traditional bodybuilding, but what does it actually mean? And is it an effective way to train? Functional Fitness Explained Functional fitness focuses on movements that mimic real-life activities, helping you build strength, endurance, and mobility for everyday tasks. Unlike bodybuilding, which emphasizes muscle size and isolated movements, functional fitness trains your body to handle real-world challenges—whether that’s carrying groceries, climbing stairs, or keeping up with your kids. ....

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  • Why Strength Training is Beneficial for Youth Athletes
    7 Feb 2025

    Why Strength Training is Beneficial for Youth Athletes

    At Kutting Edge, we’re excited to introduce our new Sports Performance Program! As we kick things off, I want to highlight the benefits of strength training for young athletes and address some common misconceptions about its safety and effectiveness. Is Strength Training Safe for Kids? When people think of strength training, they often picture heavy barbell squats, deadlifts, and other intense exercises. While these movements benefit experienced athletes, they’re not the right approach for kids. Excessive weight can strain growing joints and increase injury risk—one of the biggest concerns for parents. However, strength training isn’t just about lifting heavy ....

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  • Why Breathing is Important during Weight Training
    10 Jan 2025

    Why Breathing is Important during Weight Training

    Why Breathing is Important during Weight Training In this blog post I want to go over the benefits of breathing during weight-bearing exercises/movements. I’ve noticed that there are a fair number of members that ask me why breathing during a movement is important and want to take the time to break it down. Why should you breathe: •Ensures the body receives adequate oxygen to fuel the muscles •Can help to ensure proper form •Prevents dangerous blood pressure spikes When to breathe: •Inhale on the eccentric phase of the movement (ex. Going down on squat or bench press) •Exhale throughout the concentric phase (ex. Pressing up on bench press or going up ....

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  • Protein and Body Composition
    12 Dec 2024

    Protein and Body Composition

    Protein and Muscle Growth Lately, we've had several members ask about the ideal protein intake for muscle growth. The current consensus suggests that if your goal is to build muscle, you should consume 1.4–2.2 grams of protein per kilogram of body weight daily. For example, someone weighing 220 pounds (100 kilograms) would aim for 140–220 grams of protein per day. This often leads to the follow-up question: "How much protein can I eat in one sitting?" Unfortunately, the answer to this isn’t as straightforward. For a long time, the common belief was that the body could process 25–30 grams of protein per sitting (every 1.5–2 hours), with any excess being ....

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