This one habit can make or break your performance in the gym:💧 Drinking water during your workout. Most people wait until they’re thirsty.That’s already too late. Even 2% dehydration can lead to a 10–20% drop in performance —less strength, slower reaction, lower endurance You're putting in the effort, but getting half the return. Inside Kogut Training School, we train with intent. So here’s how to stay sharp: ✅ Sip water throughout your session – don’t chug, don’t ignore. ✅ Aim for 400–800 ml per hour (depends how hard you’re going). ✅ If you sweat a lot, add a small pinch of salt – it helps your body retain the fluid. Hydration isn’t about “being healthy.”It’s about training smart. About giving your body the tools it needs to win. Make this your non-negotiable.Bring your bottle. Track your intake. Build the habit. This is part of the game now.And it’s one of the easiest wins you can give yourself – starting today.

Caffeine is one of the most researched and effective supplements for improving training performance. ✅ Main benefits: - Increased focus and alertness - Improved endurance - Greater strength and power output - Reduced perception of effort and fatigue 📌 Recommended dosage:➡️ 3–6 mg per kg of body weight (e.g. 70 kg person = 210–420 mg of caffeine) 💡 Start from the lower end to assess your tolerance. ☕ How much coffee is that? - One espresso: ~60–80 mg - One standard brewed coffee: ~80–120 mg So you'd need 2–4 cups of coffee to hit the target range. ⏱ Timing:30 to 60 minutes before training – that's when blood caffeine levels peak. 🧪 Best sources of caffeine: - Caffeine tablets – precise dosage, fast absorption - Pre-workout supplements – often combined with other ergogenics (check label) - Black coffee – natural and effective, but variable content - Energy drinks – easy to consume, but often include sugar or additives ⚠️ Avoid caffeine too late in the day – it may affect sleep (half-life: ~5–6 hours). Upper safe limit: ~400 mg caffeine daily (per EFSA & FDA). 💬 Do you use caffeine before training?

Calories aren’t the enemy — they’re fuel. But too much or too little can mess with your energy, mood, and results. 🔥 What is a calorie? A calorie is a unit of energy. Your body uses it to function — from thinking and moving to sleeping and digesting. 🍽️ How many do you need? It depends on your age, gender, weight, activity level, and goals. - Want to lose fat? You need a calorie deficit (eat less than you burn). - Want to gain muscle? You need a calorie surplus (eat more than you burn). - Want to maintain? Eat around your maintenance level. 📱 Pro tip: Use a calorie calculator or app like MyFitnessPal to track what you're eating. Awareness is the first step to control. ⚠️ Watch out for: - Liquid calories (sodas, juices, sugary coffee) - “Healthy” snacks that are secretly loaded with calories - Skipping meals then overeating later - 💡 Takeaway:Calories are like money. Spend them wisely. Budget for protein, fiber, and good fats. Avoid blowing it all on junk.

Your shoes can literally make or break your workout. Here's why: - Running shoes ≠ gym shoes. They’re built for forward motion + cushioning. Great for cardio, but unstable for squats or deadlifts. - Flat sole shoes = more stability Think Converse, Vans, or dedicated lifting shoes. A solid base = safer knees & stronger lifts. - Olympic lifting shoesRaised heel = better squat depth & ankle mobility. Perfect for weightlifters, not necessary for everyone. 👉 My go-to: Nike Air Max or low Vans. But if you’re just starting out—use what you already have. Don’t overcomplicate it. Consistency > perfect gear. 💡 Quick tip :For strength training, choose shoes with a firm, flat sole. For cardio, stick to cushioned running shoes. Don’t mix them up. 👇 What shoes do YOU train in right now?

You’ve probably heard it: “Drink your protein shake within 30 minutes after your workout, or it won’t work!” Here’s the truth: that’s a myth. Your muscles don’t have a 30-minute “magic window.”What actually matters is your total protein intake throughout the day (around 1.6–2.2g per kg body weight). ✅ If you had a protein-rich meal before training, your body is still breaking it down while you lift. ✅ A shake after training is fine — but it’s about convenience, not urgency. Focus on hitting your daily protein target, not the stopwatch.That’s how you build muscle and recover properly. 👉 Do you usually drink your shake right after the gym, or wait until later? Drop it below 👇