https://mariposas.fit/learn Free fitness guides, exercise form, training and running plans. en-us https://mariposas.fit/learn/how-to-start-working-out https://mariposas.fit/learn/how-to-start-working-out Beginner Basics A no-nonsense beginner’s guide to starting a workout routine: what to do first, how often to train, and how to stay consistent long enough to see results. https://mariposas.fit/learn/progressive-overload https://mariposas.fit/learn/progressive-overload Beginner Basics Progressive overload is the single most important training principle. Learn what it means and the easy ways to apply it so you keep getting stronger. https://mariposas.fit/learn/how-many-sets-and-reps https://mariposas.fit/learn/how-many-sets-and-reps Beginner Basics Sets and reps explained simply: how many to do for muscle, strength or endurance, and why total volume matters more than chasing a magic number. https://mariposas.fit/learn/what-is-doms https://mariposas.fit/learn/what-is-doms Beginner Basics DOMS, delayed onset muscle soreness, is the ache you feel a day or two after a workout. Here’s what causes it, how long it lasts, and how to ease it. https://mariposas.fit/learn/compound-vs-isolation https://mariposas.fit/learn/compound-vs-isolation Beginner Basics Compound exercises work multiple muscles and joints; isolation exercises target one. Learn when to use each and how to build a balanced workout. https://mariposas.fit/learn/how-often-should-you-work-out https://mariposas.fit/learn/how-often-should-you-work-out Beginner Basics How many days a week you should train for muscle, fat loss or general health, and why recovery days are part of the plan, not a break from it. https://mariposas.fit/learn/how-to-build-a-workout-habit https://mariposas.fit/learn/how-to-build-a-workout-habit Motivation Willpower runs out, systems don’t. Learn the habit science (and the gamification trick) that turns working out from a chore into something you look forward to. https://mariposas.fit/learn/best-time-to-workout https://mariposas.fit/learn/best-time-to-workout Motivation Does training in the morning or evening get better results? The honest answer, and how to pick the time that makes you most consistent. https://mariposas.fit/learn/how-much-protein https://mariposas.fit/learn/how-much-protein Nutrition How much protein you really need to build muscle or lose fat, in grams per pound and per kilo, plus easy ways to hit your target. https://mariposas.fit/learn/calorie-deficit-explained https://mariposas.fit/learn/calorie-deficit-explained Nutrition A calorie deficit is the one thing fat loss requires. Learn what it is, how big it should be, and how to make it sustainable instead of miserable. https://mariposas.fit/learn/push-pull-legs-explained https://mariposas.fit/learn/push-pull-legs-explained Workout Programs The push/pull/legs split explained: how it works, who it’s for, and a sample weekly schedule. One of the most popular and effective training splits. https://mariposas.fit/learn/couch-to-5k-guide https://mariposas.fit/learn/couch-to-5k-guide Running Go from the couch to running a full 5K with a beginner-friendly run/walk plan. How it works, how long it takes, and how to stay injury-free. https://mariposas.fit/learn/hiit-vs-steady-state-cardio https://mariposas.fit/learn/hiit-vs-steady-state-cardio Comparisons HIIT vs steady-state cardio compared for fat loss, fitness and time. The honest answer about which to choose, and why the best one is the one you’ll do. https://mariposas.fit/learn/gym-etiquette https://mariposas.fit/learn/gym-etiquette Beginner Basics Nervous about the gym? These 12 simple etiquette rules, re-rack your weights, wipe down equipment, don’t hover, will help you fit right in. https://mariposas.fit/learn/getting-back-into-working-out https://mariposas.fit/learn/getting-back-into-working-out Motivation Returning to exercise after weeks, months or years off? Here’s how to restart without injury or burnout, and rebuild the habit that stuck before.