Discover the 4 best ways to build muscle, from strength training and nutrition to recovery and consistency. Simple, science-backed tips to maximize your gains.

Weight loss isn’t just about calories in and calories out—your hormones play a powerful role in the process. From insulin and cortisol to thyroid and hunger hormones, these chemical messengers influence how your body stores fat, burns energy, and responds to stress. At Empire Gym, we break down how hormones impact weight loss and share simple strategies to keep them in balance so your hard work pays off.

Fasting is often praised for its benefits—burning fat, boosting growth hormone, and even triggering cellular clean-up. But the longer food is withheld, the more the body shifts from fat burning to muscle breakdown. In the first 24 hours, fasting supports recovery and preserves muscle. By day three, ketones take over, but small amounts of muscle loss begin. After a week, strength, recovery, and muscle fullness decline. Push it to a month, and the body is in full survival mode, sacrificing muscle—even in the heart.

Bottom line: short fasts can offer benefits, but long-term fasting comes at the cost of muscle.

Let’s be honest—stepping into a group fitness class for the first time can feel a little intimidating, especially if you’re more comfortable flying solo. But here’s the surprising truth: group workouts might be the exact thing you need to unlock your full fitness potential—even if you’re an introvert.

When most people think of strength training, they picture massive weights, grunting lifters, and bodybuilders flexing in the mirror. But here’s the truth: strength training is for everyone—and it might just be the missing piece in your wellness routine.

Whether your goal is weight loss, better energy, injury prevention, or aging gracefully, adding resistance training to your weekly schedule is one of the smartest moves you can make. At Empire Gym, we believe that building strength builds confidence—and here’s why.

A close-up of a person’s walking across fresh green grass, capturing the simple, grounding connection with nature. The soft blades bend under each step, evoking calm, mindfulness, and the joy of being outdoors.