Layer-2 platforms operate on top of the main blockchain, or the layer 1, taking a portion of the transactions and validating them off-chain. By verifying transactions on a separate network, L2s reduce the strain on the main blockchain, prevent congestion and keep fees low while keeping speeds high. L2 networks themselves have very low fees and fast speeds. The most popular L2 platform is the Lightning Network which helps to scale the Bitcoin blockchain. Polygon is another popular L2 for the Ethereum network.

Another popular layer-2 solution is zero-knowledge Rollups (zk-Rollups)

It works by taking batches of transactions off the main chain and rolling them into a single transaction. A single transaction is verified and a validity proof is sent back to the main chain. Zk-Rollups enable the Ethereum blockchain with lower transaction fees, increased transaction capacity and faster transaction times due to the reduced strain on the network.

There are other solutions too under development. In coming future, we believe the transaction fees will be reduced significantly on Ethereum blockchain enabling mass adoption of the Ethereum ecosystem.

Below you share a few fitness tips that will allow you to progress faster than others and build muscle faster!

1. Pay attention to the training of large muscle groups

The major muscle groups of the body mainly include the latissimus dorsi, gluteal muscles, legs, pectoral muscles and other muscle groups, while the abdominal muscles, shoulders, calves, etc. belong to the small muscle groups. When you train large muscle groups, you can drive the development of small muscle groups, and the training efficiency will be more efficient.

Usually you can train from some compound movements, such as squats, bench presses, pull-ups, push-ups, rowing, lunges and other movements are effective movements for training large muscle groups.

2. Pay attention to protein supplementation

Many fitness novices have no concept of nutritional supplements. They think that protein powder supplements are needed for fitness. They cannot develop large muscle dimensions without money to buy them.

In fact, for beginners, protein powder supplements are not the point. We can get high protein from food, which can also promote muscle repair and growth. Especially before and after training, if you add an appropriate amount of protein to your three meals, your muscles will gradually develop to fullness.

1.5-2g of protein is required per kilogram of body weight per day. Boiled eggs and oat milk can be added for breakfast, bananas can be added before fitness training, and boiled eggs and bread slices can be added after training. The conversion rate of protein supplementation at multiple meals will be improved.

3. Control the range of calorie intake

The diet during fitness training determines your body development. People during fat loss need to reduce calorie intake reasonably. Generally speaking, it is enough for you to reduce 400 calories than usual. Don't over-diet, otherwise the body will be malnourished, which will actively reduce the metabolic level, the muscle will also be lost, and you will easily gain weight.

During the period of muscle building, the daily intake of people needs to be increased appropriately, about 200-300 kcal. Do not increase the calorie intake too much, otherwise, while the muscle is growing, the fat will also increase.

4. Reasonable rest is very important

Don't assume that exercising the same muscle group every day will speed up muscle growth. Muscles don't grow during training, they are repaired during rest.

During fitness training, the target muscle group will be torn, the large muscle group needs to rest for 3 days, and the small muscle group needs to rest for 2 days before entering the next round of training. If you exercise frequently, the muscles will be in a state of constant damage, unable to rest, and the speed of muscle growth will be lower than others.

Therefore, you need to reasonably arrange the rotation needs of different muscle groups in your body, such as training your back today and training your legs tomorrow, so that each muscle group can get enough rest time, and you can go further on the fitness road.

5. Choice of movement and weight

Those of you who are familiar with building muscle will know that the most obvious increase in muscle size is to choose a weight of 6-12 times to failure.

Therefore, when we are familiar with the action standards, we can choose the weight that suits us. For example, when you squat, you can carry a weight of 50kg and you can complete 12 times. Then you can choose this weight and perform 4 sets * 10 times. Exercise frequency with 60 seconds rest between sets.

Each target muscle group can choose 4-5 movements to exercise, and this training effect is the best.