Edition #104 | Zero-carb pepperoni pizza (& it's not cauliflower) 🍕

Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shout-out to the new readers this week! We now have 120,739 readers.

In today’s edition:

• Five exercises that’ll explode your quad growth

• A no-carb pepperoni pizza that packs almost 60 grams of protein

• 20 minutes of HIIT that’ll melt away fat and get you sweating

• Don’t forget to check out the “Deals of the Month” at the bottom!

Let’s dive in 💥

IN THE NEWS 

• MyPillow ventures into…energy drinks?

• Ghost officially announced its Iced Tea Lemonade energy drink

• Bodyarmor gets a simplified rebrand 

• NutraBio adds yet another new flavor to its revamped PRE

WEEKLY WORKOUT

20-minute full-body cardio HIIT workout

Whether you ate too many chocolate eggs this weekend (the limit does not exist), you’re trying to shed some fat before summertime, or you just want to get your heart pumping and sweat flowing, this 20-minute full-body HIIT workout is here to help. With no repeating exercises and no equipment needed, you now have no excuses. Hop to it!

Check out the workout here.

While you conquer the outdoors, Aloe Up keeps your skin protected

Sun, sweat, and adventure go hand in hand—but so does the need for serious skin protection. Aloe Up is designed for athletes and outdoor enthusiasts who demand a sunscreen that works as hard as they do. Made with organic aloe vera for lightweight hydration, our formula absorbs fast, won’t clog pores, and stays put through every climb, wave, and workout.

Get 25% OFF with code LIFTBOX25! 

THINGS TO…

…DO 🏋️‍♀️

Grow your quads with Dr. Mike’s 5 tips

Want big, meaty quads? Of course you do. These five tips from Dr. Mike Israetel will turn you into the Quadfather (or Quadmother) ASAP.

HELLO QUADZILLA

…KNOW 💭

The best way to do "3 sets of 10”

Pyramid sets, reverse pyramid sets, or straight sets — what’s the best way to grow your muscles using the classic “3 sets of 10?” Jeff Nippard breaks it down.

GET THOSE GAINS

…EAT 🍕

No carb pepperoni pizza

Sometimes you just need to sit down and devour a whole pizza yourself. But that doesn’t always end too favorably for your macros. Instead of choosing between your taste buds and goals, throw together this no-carb pepperoni pizza. Ready in under 20 minutes, it also packs a whopping 59 grams of protein.

PIZZA + PROTEIN 

BRAIN GAINS

Support your brain health by eating this fruit

You eat beef, chicken, eggs, and protein powder to support your muscular gains. Now add a handful of this fruit into your diet to help support your brain gains. Hint: Yes, it’s blueberries, but they have to be this specific kind.

READ MORE…

FITNESS FACTS

• Fitness Fact of the Week — A 2022 study published in the British Journal of Sports Medicine found that people who engaged in strength training 1–2 times per week had a 10–20% lower risk of all-cause mortality, cardiovascular disease, and cancer compared to those who didn’t lift at all. What's even more impressive is that these benefits were observed regardless of whether the individuals did aerobic exercise.

GYM LAUGHS

• “No one is watching you at the gym.”

• When you’re 8 days into your calorie deficit and weigh yourself

DEALS OF THE MONTH

Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.

Check them out!