A simple training hack: Go unfollow anyone who says your knees should never go past your toes when you squat. Forcing your knees too far forward when squatting or lunging increases the risk of injury (especially with heavy weights), but if you happen to have long limbs, your knees will probably extend to or beyond your toes as you reach depth in these exercises with good form. Here’s another training quick fix: Go unfollow anyone who says that cardio doesn't help you lose fat. Cardio burns fat, but remember that burning fat isn’t the same as getting leaner. To get leaner, you must consistently burn more fat than you store (a state referred to as negative fat balance). Another tip that’ll make an immediate difference in your training: Get off of your phone in between sets. And not for the reasons you might think. Surprisingly, research shows that scrolling in between sets can significantly hurt athletic performance. And what should you do instead? A few options proven to help your workouts: visualize your next set, review effective weightlifting cues, and listen to rousing music.