Yoni_coachtlv

🏃Weightlifting & Running: Two different worlds, one ultimate synergy!
I often get asked: "Is it better to lift weights or go for a run?"
The answer is simple: they complement each other, but they challenge your body in completely different ways!

🥩 1. Muscle Fiber Types
Running: Engages Type I (slow-twitch) fibers. These use oxygen efficiently and are built for high endurance to keep you moving over long distances.

Weightlifting: Recruits Type II (fast-twitch) fibers. These produce short bursts of explosive power and are responsible for building muscle size and strength.

🔥 2. Fat Loss Mechanisms
Running: Burns calories primarily during the workout, tapping directly into fat stores at moderate intensities.

Weightlifting: Burns calories during the session, but especially afterwards thanks to the EPOC effect (Afterburn effect). Plus, building more lean muscle raises your resting metabolic rate, meaning you burn more calories even at rest!

🎯 3. Why BOTH Are Essential
Running strengthens your most vital muscle: your heart. It boosts cardiovascular health, improves stamina, and triggers a great endorphin rush.

Weightlifting preserves muscle mass, increases bone density, protects your joints, and improves posture (which actually makes you a stronger, injury-proof runner!).

📅 4. Weekly Frequency
🏋️ Weightlifting: 2 to 4 sessions / week
🏃 Running: 2 to 3 sessions / week

Yoni Coach Pro Tip: Keep at least 1 to 2 full rest days per week to give your muscle fibers time to repair and rebuild!

Which team are you? Team Weights 🏋️ or Team running 🏃? Let me know in the comments! 🥰

🍫 You have other heard that it is better to eat dark chocolate...
do you know the reasons? do you also know that its properties are beneficial for your training?
I compared dark, milk and white chocolate for you ✅.

✨ Chicken quinoa salad ✨
So tasty and healthy!

Ingredients : 👨‍🍳
▫️Quinoa*
▫️Chicken breast*
▫️Avocado,
▫️Almonds,
▫️Coriander,
▫️Cramberries,
▫️Tahini,
▫️Harissa.
Season with olive oil, salt, pepper and limon

*Quinoa : cook for 20 minutes in boiling water.

*Chicken breast marinade :
Mix the chicken with lemon zest, olive oil, paprika and a glove of sliced garlic. Leave the chicken soak in the seasoning in the fridge at least 30 minutes.

Enjoy 😁





# chicken

Sunday training with under the sun of Tel Aviv. That is a great way to begin the week 😁🌊☀️











#2021

you are the only one who can change things, you must act for that ! 💪🏼💙










#2021

congratulations to Kevin for his diligence and efforts 💪🏼. I'm proud of you ! 👏🏼👏🏼👏🏼

To workout there is no limit. The only Limit is you 🌠