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Learn why rest days are crucial for new muscle growth, how much recovery time you need based on training style, and how to optimise rest for your fitness goals.

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Jerome also stressed the importance of walking, which he called the "underdog of weight loss". The fitness pro explained: "Aim for 8,000 to 10,000 steps a day or 30 to 60 minutes of brisk walking.

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Nicki Bocker shares how switching her routine from martial arts training and Muay Thai to powerlifting with a strength coach ...

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