For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️

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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! This week we’re going to break down how to run faster and longer while still hitting your goals in the gym, whether that’s getting stronger, building muscle, losing fat, becoming more functional or whatever! It can be tough to balance everything and find a routine that works, so these tips and tricks should keep you making progress in your fitness journey!

This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these systematic reviews are a great place to start!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8053170/pdf/40279_2021_Article_1426.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8891239/pdf/40279_2021_Article_1587.pdf
https://www.researchgate.net/profile/Michael-Rosenblat/publication/325492365_Polarized_vs_Threshold_Training_Intensity_Distribution_on_Endurance_Sport_Performance_A_Systematic_Review_and_Meta-Analysis_of_Randomized_Controlled_Trials/links/5ec68df492851c11a87b7ea3/Polarized-vs-Threshold-Training-Intensity-Distribution-on-Endurance-Sport-Performance-A-Systematic-Review-and-Meta-Analysis-of-Randomized-Controlled-Trials.pdf
https://journals.humankinetics.com/view/journals/ijspp/13/9/article-p1114.xml
https://www.thieme-connect.com/products/ejournals/abstract/10.1055/a-1559-3623
https://link.springer.com/article/10.1007/s40279-017-0835-7