:root {
    --black: #050505;
    --black-soft: #111317;
    --blue: #0066cc;
    --blue-dark: #004a99;
    --blue-light: #dcecff;
    --red: #a32c00;
    --red-dark: #7a2100;
    --orange: #e64a19;
    --surface: #f1f0eb;
    --surface-raised: #fff;
    --ink: #1b1e23;
    --muted: #5d6470;
    --line: #d9dde3;
    --shadow: 0 22px 50px rgba(9, 16, 29, 0.12);
    --list-indent: 1.5rem;
    --nested-list-indent: 1.25rem;
}

*,
*::before,
*::after {
    box-sizing: border-box;
}

html.fat-loss-plateau-page {
    scroll-behavior: auto;
}

html,
body {
    min-height: 100%;
}

body {
    display: flex;
    flex-direction: column;
    min-width: 0;
    margin: 0;
    color: var(--ink);
    background: var(--surface);
    font-family: Arial, sans-serif;
    line-height: 1.6;
}

main {
    flex: 1;
    min-width: 0;
    padding: 0 20px 88px;
    counter-reset: workout-section;
}

main :where(h1, h2, h3, h4, h5, h6, p, li, dt, dd) {
    min-inline-size: 0;
    overflow-wrap: anywhere;
}

p {
    white-space: pre-line;
}

a {
    color: inherit;
}

.skip-link {
    position: fixed;
    top: -100px;
    left: 8px;
    z-index: 10000;
    padding: 10px 14px;
    border: 2px solid #fff;
    border-radius: 0;
    color: #fff;
    background: #000;
    font-weight: 700;
    text-decoration: none;
    white-space: nowrap;
}

.skip-link:focus {
    top: 6px;
    outline: 3px solid #fff;
    outline-offset: 2px;
}

#main-content {
    scroll-margin-top: 0;
}

html:has(#site-header) {
    scroll-padding-top: 112px;
}

#site-header {
    position: fixed;
    inset: 0 0 auto;
    z-index: 1000;
    width: 100%;
    color: #fff;
    background: #040505;
    font-family: Arial, Helvetica, sans-serif;
    line-height: 1.2;
    border-bottom: 1px solid #454545;
}

body #site-header ~ .hero,
body #site-header ~ .policy-hero {
    margin-block-start: 101px;
}

#site-header nav:not(.second-navigation) {
    border-bottom: 1px solid rgba(255, 255, 255, 0.08);
}

#site-header nav.second-navigation {
    display: flex;
    justify-content: center;
    min-height: 40px;
    background: #014085;
}

#site-header nav ul {
    display: flex;
    flex-direction: row;
    align-items: center;
    padding: 0;
    margin: 0;
    list-style: none;
    gap: 22px;
}

#site-header nav ul li {
    display: flex;
    position: relative;
    align-items: center;
    padding: 0;
    margin: 0;
    list-style: none;
}

#site-header a,
#site-header button {
    color: #fff;
    text-decoration: none;
    letter-spacing: 0;
    font-family: Arial, Helvetica, sans-serif;
}

#site-header nav a {
    display: inline-flex;
    align-items: center;
    position: relative;
    min-height: 44px;
    padding: 0;
    font-size: 14px;
    font-weight: 700;
    line-height: 1.2;
    text-transform: uppercase;
    white-space: nowrap;
}

#site-header nav.second-navigation a {
    min-height: 40px;
    font-size: 14px;
    font-weight: 600;
    text-transform: none;
}

#site-header nav a::after {
    position: absolute;
    inset: auto 0 4px;
    height: 2px;
    background: #ff6229;
    content: "";
    transform: scaleX(0);
}

#site-header nav a:hover::after,
#site-header nav a[aria-current]::after {
    transform: scaleX(1);
}

#site-header a:focus-visible,
#site-header button:focus-visible {
    outline: 3px solid #fff;
    outline-offset: 2px;
    border-radius: 2px;
}

#site-header .header-main {
    display: flex;
    align-items: center;
    justify-content: space-between;
    min-height: 60px;
    padding-inline: 20px;
    gap: 18px;
}

#site-header .header-brand {
    display: flex;
    align-items: center;
    flex-shrink: 0;
    min-height: 48px;
    gap: 8px;
}

#site-header .page-logo {
    display: block;
    width: 46px;
    height: 46px;
    object-fit: contain;
}

#site-header .header-wordmark {
    font-size: 17px;
    font-weight: 800;
    letter-spacing: -0.7px;
    white-space: nowrap;
}

#site-header .header-search {
    display: flex;
    align-items: center;
    min-height: 44px;
    gap: 8px;
    font-size: 16px;
}

#site-header .header-search svg {
    fill: none;
    stroke: currentColor;
    stroke-width: 2.5;
}

#site-header .hamburger {
    display: none;
    min-width: 62px;
    min-height: 44px;
    border: 1px solid #888;
    border-radius: 3px;
    padding: 6px;
    background: transparent;
    font-size: 14px;
    font-weight: 800;
    line-height: 1.2;
    cursor: pointer;
}

#site-header .header-disclosure {
    display: inline-flex;
    visibility: hidden;
    align-items: center;
    justify-content: center;
    width: 28px;
    min-height: 44px;
    padding: 0;
    border: 0;
    background: transparent;
    cursor: pointer;
}

#site-header[data-enhanced] .header-disclosure {
    visibility: visible;
}

#site-header .header-disclosure span {
    width: 7px;
    height: 7px;
    border: solid #fff;
    border-width: 0 2px 2px 0;
    transform: rotate(45deg) translateY(-2px);
}

#site-header .header-disclosure[aria-expanded="true"] span {
    transform: rotate(225deg);
}

#site-header .navigation-list > li:nth-child(1),
#site-header .navigation-list > li:nth-child(n+7) {
    display: none;
}

#site-header ul.header-submenu {
    position: absolute;
    inset: 100% auto auto 0;
    display: block;
    width: 250px;
    max-width: calc(100vw - 24px);
    padding: 8px 14px;
    border: 1px solid #666;
    border-radius: 3px;
    background: #040505;
    box-shadow: 0 6px 16px #0006;
}

#site-header .header-submenu a {
    white-space: normal;
    text-transform: none;
    font-size: 15px;
    width: 100%;
}

#site-header [hidden] {
    display: none !important;
}

@media (max-width: 1100px) {
    html:has(#site-header) {
        scroll-padding-top: 76px;
    }

    body #site-header ~ .hero,
    body #site-header ~ .policy-hero {
        margin-block-start: 65px;
    }

    #site-header nav.second-navigation {
        display: none;
    }

    #site-header .header-main {
        display: grid;
        grid-template-columns: minmax(0, 1fr) auto auto;
        min-height: 64px;
        padding-inline: 12px;
        gap: 10px;
    }

    #site-header nav:not(.second-navigation) {
        display: contents;
    }

    #site-header .header-brand {
        grid-column: 1;
        grid-row: 1;
    }

    #site-header .header-search {
        grid-column: 2;
        grid-row: 1;
        font-size: 14px;
        gap: 5px;
    }

    #site-header .hamburger {
        grid-column: 3;
        grid-row: 1;
        display: block;
    }

    #site-header .header-wordmark {
        font-size: 14px;
        max-width: 98px;
        white-space: normal;
        letter-spacing: 0;
    }

    #site-header .page-logo {
        width: 38px;
        height: 38px;
    }

    #site-header .navigation-list {
        display: none;
        flex-direction: column;
        align-items: stretch;
        grid-column: 1 / -1;
        grid-row: 2;
        width: 100%;
        gap: 0;
        padding-bottom: 12px;
        max-height: calc(100dvh - 76px);
        overflow-y: auto;
        overscroll-behavior: contain;
    }

    #site-header[data-enhanced] .navigation-list.open,
    #site-header:not([data-enhanced]) nav:not(.second-navigation):focus-within .navigation-list {
        display: flex;
    }

    #site-header .navigation-list > li {
        flex-wrap: wrap;
        order: 0;
        border-top: 1px solid #383838;
    }

    #site-header .navigation-list > li:nth-child(1),
    #site-header .navigation-list > li:nth-child(n+7) {
        display: flex;
        order: 1;
    }

    #site-header .navigation-list > li > a {
        flex: 1;
        padding-inline: 8px;
    }

    #site-header .header-disclosure {
        width: 44px;
    }

    #site-header ul.header-submenu {
        position: static;
        width: 100%;
        max-width: none;
        border: 0;
        background: #202020;
        box-shadow: none;
    }
}

@media (scripting: none) {
    #site-header {
        position: relative;
    }

    body #site-header ~ .hero,
    body #site-header ~ .policy-hero {
        margin-block-start: 0;
    }

    #site-header .hamburger,
    #site-header .header-disclosure {
        display: none;
    }
}

@media (scripting: none) and (max-width: 1100px) {
    #site-header .navigation-list {
        display: flex;
        max-height: none;
        overflow: visible;
    }
}

@media print {
    #site-header {
        display: none !important;
    }

    body #site-header ~ .hero,
    body #site-header ~ .policy-hero {
        margin-block-start: 0;
    }
}

.site-search-dialog,
.search-page-shell {
    box-sizing: border-box;
    color: #18212c;
    background: #fff;
    font-family: Arial, Helvetica, sans-serif;
    font-size: 16px;
    line-height: 1.5;
    padding: 28px 32px;
    border: 1px solid #ced6df;
    border-top: 5px solid #0066cc;
    border-radius: 7px;
    overflow-wrap: anywhere;
}

.site-search-dialog {
    width: min(800px, calc(100vw - 32px));
    max-width: none;
    max-height: calc(100dvh - 48px);
    margin: auto;
    overflow: hidden;
    box-shadow: 0 12px 48px #0004;
}

.site-search-dialog[open] {
    display: flex;
    flex-direction: column;
}

.site-search-dialog::backdrop {
    background: #000a;
}

.search-page-shell {
    width: calc(100% - 40px);
    max-width: 960px;
    margin: 132px auto 32px;
}

.search-page-shell h1,
.search-dialog-heading h2 {
    margin: 0;
    font: 700 28px/1.2 Arial, Helvetica, sans-serif;
    letter-spacing: 0;
    text-transform: none;
    color: #18212c;
}

.search-page-shell h1 {
    font-size: 32px;
}

.search-dialog-heading {
    display: flex;
    flex-wrap: wrap;
    align-items: center;
    justify-content: space-between;
    gap: 8px 16px;
    flex: none;
}

.site-search-dialog .search-intro,
.search-page-shell .search-intro {
    margin: 12px 0 24px;
    font-size: 17px;
    color: #536174;
    white-space: normal;
    flex: none;
}

.site-search-dialog .site-search {
    display: flex;
    flex-direction: column;
    min-height: 0;
}

.site-search form {
    flex: none;
    margin: 0;
}

.site-search-dialog .search-body {
    overflow-y: auto;
    overscroll-behavior: contain;
    min-height: 0;
    padding: 0 4px 4px;
    margin: 0 -4px;
    scrollbar-gutter: stable;
}

.site-search label {
    display: block;
    margin-bottom: 8px;
    font-size: 16px;
    font-weight: 700;
}

.site-search .search-controls {
    display: flex;
    flex-wrap: wrap;
    gap: 12px;
    padding: 4px;
    margin: -4px -4px 0;
}

.site-search .search-field {
    position: relative;
    flex: 1 1 180px;
    min-width: 0;
}

.site-search .search-field::before {
    content: "";
    position: absolute;
    width: 13px;
    height: 13px;
    border: 2px solid #536174;
    border-radius: 50%;
    left: 16px;
    top: 16px;
    pointer-events: none;
}

.site-search .search-field::after {
    content: "";
    position: absolute;
    width: 9px;
    height: 2px;
    background: #536174;
    left: 29px;
    top: 32px;
    transform: rotate(45deg);
    pointer-events: none;
}

.site-search input {
    box-sizing: border-box;
    min-width: 0;
    width: 100%;
    min-height: 52px;
    border: 1px solid #69788c;
    border-radius: 3px;
    padding: 12px 12px 12px 46px;
    background: #fff;
    color: #18212c;
    font: inherit;
}

.site-search input::placeholder {
    color: #536174;
    opacity: 1;
}

.site-search button,
.site-search-dialog .search-close {
    min-height: 48px;
    padding: 10px 20px;
    border: 1px solid #0066cc;
    border-radius: 3px;
    background: #0066cc;
    color: #fff;
    font: 700 16px/1.5 Arial, Helvetica, sans-serif;
    cursor: pointer;
}

.site-search .search-controls > button {
    min-height: 52px;
    padding-inline: 28px;
}

.site-search button:hover {
    background: #064780;
    border-color: #064780;
}

.site-search-dialog .search-close {
    display: inline-flex;
    align-items: center;
    gap: 8px;
    min-width: 84px;
    min-height: 44px;
    padding: 8px;
    border: 0;
    background: transparent;
    color: #536174;
    font-weight: 400;
}

.site-search-dialog .search-close::after {
    content: "\00d7";
    font-size: 28px;
    line-height: 1;
}

.site-search-dialog .search-close:hover {
    background: #f5f7fa;
    color: #18212c;
}

.site-search-dialog a,
.search-page-shell a {
    color: #0057b0;
    text-decoration: underline;
    text-underline-offset: 2px;
}

.site-search-dialog :focus-visible,
.search-page-shell :focus-visible {
    outline: 3px solid #ad3908;
    outline-offset: 2px;
}

.site-search .search-results {
    list-style: none;
    margin: 8px 0 0;
    padding: 0;
}

.site-search .search-results li {
    padding: 16px 0;
    border-bottom: 1px solid #ced6df;
}

.site-search .search-results li:last-child {
    border-bottom: 0;
}

.site-search .search-results h3 {
    margin: 4px 0;
    font: 700 20px/1.35 Arial, Helvetica, sans-serif;
    letter-spacing: 0;
    text-transform: none;
}

.site-search p {
    margin: 0;
    white-space: normal;
}

.site-search .search-category {
    font-size: 14px;
    color: #536174;
}

.site-search .search-summary {
    font-size: 16px;
    line-height: 1.5;
    color: #536174;
}

.site-search .search-status:not(:empty) {
    margin-top: 16px;
    font-weight: 700;
}

.site-search .search-range,
.site-search .search-progress {
    font-size: 14px;
    color: #536174;
}

.site-search .search-pagination:not(:empty) {
    margin-top: 8px;
}

.site-search .search-pagination button {
    margin-top: 8px;
}

.site-search .search-suggestions {
    margin-top: 24px;
}

.site-search .search-suggestions h3 {
    margin: 0 0 8px;
    font: 700 16px/1.5 Arial, Helvetica, sans-serif;
    text-transform: none;
    letter-spacing: 0;
}

.site-search .search-suggestion-buttons {
    display: flex;
    flex-wrap: wrap;
    gap: 12px;
}

.site-search .search-suggestion-buttons button {
    background: #fff;
    color: #0057b0;
    font-weight: 700;
}

.site-search .search-suggestion-buttons button:hover {
    background: #f5f7fa;
}

.search-dialog-footer {
    flex: none;
    border-top: 1px solid #ced6df;
    margin-top: 16px;
    padding-top: 8px;
}

.search-dialog-footer a {
    display: inline-flex;
    align-items: center;
    gap: 12px;
    min-height: 44px;
    font-weight: 700;
    text-decoration: none;
}

.search-dialog-footer a::after,
.search-topics a::after {
    content: "\2192";
    font-size: 22px;
    text-decoration: none;
}

.search-topics {
    border-top: 1px solid #ced6df;
    margin-top: 32px;
    padding-top: 24px;
}

.search-topics h2 {
    margin: 0 0 12px;
    font: 700 22px/1.3 Arial, Helvetica, sans-serif;
    text-transform: none;
    letter-spacing: 0;
    color: #18212c;
}

.search-topics ul {
    display: grid;
    grid-template-columns: repeat(3, minmax(0, 1fr));
    gap: 12px;
    list-style: none;
    margin: 0;
    padding: 0;
}

.search-topics a {
    box-sizing: border-box;
    display: flex;
    align-items: center;
    justify-content: space-between;
    gap: 12px;
    min-height: 64px;
    height: 100%;
    padding: 12px 16px;
    border: 1px solid #ced6df;
    border-radius: 3px;
    font-weight: 700;
    text-decoration: none;
}

.search-topics a:hover {
    background: #f5f7fa;
    border-color: #0066cc;
}

.site-search [hidden] {
    display: none !important;
}

@media (max-width: 1100px) {
    .search-page-shell {
        margin-block-start: 96px;
    }
}

@media (max-width: 600px) {
    .site-search-dialog,
    .search-page-shell {
        padding: 20px;
    }

    .search-page-shell {
        width: calc(100% - 24px);
    }

    .search-topics ul {
        grid-template-columns: repeat(2, minmax(0, 1fr));
    }

    .search-dialog-heading h2 {
        font-size: 24px;
    }
}

@media (max-width: 395px) {
    .site-search-dialog,
    .search-page-shell {
        padding: 16px;
    }

    .site-search .search-controls > button {
        flex: 1 0 100%;
    }

    .search-topics ul {
        grid-template-columns: 1fr;
    }
}

@media (max-height: 480px) {
    .site-search-dialog {
        overflow-y: auto;
        margin-block: auto;
        max-height: calc(100dvh - 24px);
    }

    .site-search-dialog .site-search,
    .site-search-dialog .search-body {
        overflow: visible;
        flex: none;
    }
}

.footer-grid a:focus-visible {
    outline: 3px solid #fff;
    outline-offset: 3px;
}

.hero {
    position: relative;
    isolation: isolate;
    display: flex;
    align-items: center;
    min-height: 0;
    overflow: hidden;
    color: #fff;
    background: var(--black);
}

.hero::before,
.hero::after,
.hero-background {
    position: absolute;
    inset: 0;
    width: 100%;
    height: 100%;
}

.hero::before {
    z-index: -1;
    background:
        linear-gradient(90deg, rgba(0, 0, 0, 0.97) 0%, rgba(0, 0, 0, 0.9) 43%, rgba(0, 0, 0, 0.4) 72%, rgba(0, 0, 0, 0.1) 100%),
        linear-gradient(0deg, rgba(0, 0, 0, 0.72), transparent 44%);
    content: "";
}

.hero::after {
    z-index: -1;
    width: 7px;
    left: max(20px, calc(50% - 614px));
    background: linear-gradient(var(--red) 0 64%, var(--blue) 64% 100%);
    content: "";
}

.hero-background {
    z-index: -2;
    object-fit: cover;
    object-position: center 75%;
    transform: scale(1.02);
}

.hero-content {
    width: min(100% - 40px, 1229px);
    margin-inline: auto;
    padding: 32px 32px;
    text-align: start;
}

.hero h1 {
    max-width: 900px;
    margin: 0;
    color: #fff;
    font-family: Arial, Helvetica, sans-serif;
    font-size: clamp(1.75rem, 3vw, 2.5rem);
    font-weight: 700;
    letter-spacing: 0;
    line-height: 1.12;
    text-transform: uppercase;
    text-wrap: balance;
}

.hero p {
    max-width: 720px;
    margin: 30px 0 34px;
    color: rgba(255, 255, 255, 0.85);
    font-size: clamp(1rem, 1.5vw, 1.2rem);
    line-height: 1.7;
}

.hero .cta-button {
    display: inline-flex;
    align-items: center;
    justify-content: center;
    min-height: 52px;
    padding: 12px 22px;
    border: 2px solid var(--red);
    border-radius: 3px;
    color: #fff;
    background: var(--red);
    font-size: 0.82rem;
    font-weight: 900;
    letter-spacing: 0.09em;
    text-decoration: none;
    text-transform: uppercase;
    transition: transform 0.2s ease, background-color 0.2s ease;
}

.hero .cta-button::after {
    margin-left: 16px;
    content: "\2193";
    font-size: 1.12rem;
}

.hero .cta-button:hover {
    background: var(--red-dark);
    transform: translateY(-3px);
}

.hero .cta-button:focus-visible {
    outline: 3px solid #fff;
    outline-offset: 4px;
}

.article-header {
    position: relative;
    z-index: 20;
    display: grid;
    grid-template-columns: minmax(0, 1fr) auto;
    align-items: center;
    column-gap: 32px;
    inline-size: 100%;
    max-inline-size: 1229px;
    min-height: 116px;
    margin-inline: auto;
    margin-block: 0 42px;
    padding: 24px 30px;
    border-top: 5px solid var(--blue);
    border-radius: 6px;
    background: var(--surface-raised);
    box-shadow: var(--shadow);
}

.article-header-details {
    min-inline-size: 0;
}

.breadcrumbs,
.article-meta {
    inline-size: 100%;
    max-inline-size: 1229px;
    margin-inline: auto;
    padding-inline: 0;
}

.breadcrumbs {
    margin-block: 0 8px;
    font-size: 0.82rem;
    font-weight: 800;
    letter-spacing: 0.05em;
    text-align: start;
    text-transform: uppercase;
}

.breadcrumbs ol {
    display: flex;
    flex-wrap: wrap;
    align-items: center;
    gap: 0.4rem;
    margin: 0;
    padding: 0;
    list-style: none;
}

.breadcrumbs li {
    margin: 0;
    color: var(--muted);
    line-height: 1.5;
}

.breadcrumbs li + li::before {
    margin-inline-end: 0.4rem;
    color: var(--red);
    content: ">";
}

.breadcrumbs a,
.article-meta a,
.article-box p a,
.article-box li a {
    color: var(--blue-dark);
    text-decoration: underline;
    text-decoration-thickness: 1px;
    text-underline-offset: 0.18em;
}

.breadcrumbs a:hover,
.article-meta a:hover,
.article-box p a:hover,
.article-box li a:hover {
    color: var(--red);
}

.breadcrumbs a:focus-visible,
.article-meta a:focus-visible,
.article-box p a:focus-visible,
.article-box li a:focus-visible {
    outline: 3px solid #333;
    outline-offset: 3px;
}

.article-meta {
    margin-block: 0 4px;
    text-align: start;
}

.article-meta p {
    margin: 0;
    color: var(--muted);
    font-size: 0.93rem;
    line-height: 1.6;
    white-space: normal;
}

.article-header .breadcrumbs,
.article-header .article-meta {
    max-inline-size: none;
    margin-inline: 0;
}

.article-header .article-toc {
    align-self: center;
    justify-self: end;
    margin: 0;
}

.article-header .toc-button {
    margin: 0;
}

.article-meta .article-author {
    display: inline;
    white-space: nowrap;
}

.dropdown {
    position: relative;
    display: inline-block;
    margin: 0;
    text-align: start;
}

.toc-button {
    width: auto;
    min-height: 46px;
    padding: 9px 16px;
    border: 0;
    border-radius: 3px;
    color: #fff;
    background: var(--black-soft);
    font: inherit;
    font-size: 0.76rem;
    font-weight: 900;
    letter-spacing: 0.08em;
    line-height: 1.4;
    text-align: center;
    text-transform: uppercase;
    white-space: nowrap;
    cursor: pointer;
}

.toc-button:hover {
    background: var(--blue-dark);
}

.toc-button:focus-visible {
    outline: 3px solid #333;
    outline-offset: 3px;
}

.toc-dropdown {
    position: absolute;
    top: calc(100% + 10px);
    right: 0;
    z-index: 1000;
    display: none;
    width: 330px;
    max-width: 90vw;
    max-height: min(68vh, 620px);
    padding: 10px;
    overflow-y: auto;
    border: 1px solid var(--line);
    border-radius: 3px;
    background: #fff;
    box-shadow: var(--shadow);
    font-size: 0.8rem;
}

.toc-dropdown.open {
    display: block;
}

.toc-dropdown a {
    display: block;
    padding: 9px 10px;
    border-bottom: 1px solid var(--line);
    color: var(--ink);
    font-weight: 700;
    line-height: 1.35;
    text-decoration: none;
}

.toc-dropdown a:last-child {
    border-bottom: 0;
}

.toc-dropdown a:hover {
    color: var(--red);
    background: #f6f7f9;
}

.toc-dropdown a:focus-visible {
    outline: 3px solid #333;
    outline-offset: -2px;
}

main > section {
    inline-size: 100%;
    max-inline-size: 1229px;
    margin-inline: auto;
    counter-increment: workout-section;
}

.article-box {
    display: flex;
    flex-direction: column;
    inline-size: 100%;
    max-inline-size: 1229px;
    margin-inline: auto;
    margin-block-end: 22px;
    padding: clamp(34px, 5vw, 64px);
    border: 1px solid var(--line);
    border-top: 5px solid var(--blue);
    border-radius: 6px;
    background: var(--surface-raised);
    box-shadow: 0 15px 38px rgba(9, 16, 29, 0.07);
    text-align: start;
}

.overview-section .article-box {
    border-top-color: var(--red);
}

.article-box :where(h2, h3, h4, h5, h6, p, li, dt, dd) {
    min-inline-size: 0;
    overflow-wrap: anywhere;
}

.article-box :where(h2, h3, h4, h5, h6),
.article-box p {
    margin-inline-start: 0;
    padding-inline-start: 0;
    text-indent: 0;
}

.section-title {
    display: block;
    width: 100%;
    position: relative;
}

.article-box h2 {
    margin: 0 0 30px;
    padding: 0 0 24px;
    border-bottom: 1px solid var(--line);
    color: var(--ink);
    font-family: "Arial Narrow", Arial, sans-serif;
    font-size: clamp(2.1rem, 4vw, 3.8rem);
    font-weight: 900;
    letter-spacing: -0.04em;
    line-height: 1;
    text-transform: uppercase;
    text-wrap: balance;
}

.article-box h2::before {
    display: block;
    margin-block-end: 12px;
    color: var(--red);
    content: "SECTION " counter(workout-section, decimal-leading-zero);
    font-family: Arial, sans-serif;
    font-size: 0.7rem;
    font-weight: 900;
    letter-spacing: 0.18em;
    line-height: 1.2;
}

.article-box h3 {
    position: relative;
    margin: 32px 0 14px;
    padding-inline-start: 18px;
    color: var(--ink);
    font-family: "Arial Narrow", Arial, sans-serif;
    font-size: clamp(1.25rem, 2vw, 1.62rem);
    font-weight: 900;
    letter-spacing: -0.015em;
    line-height: 1.2;
}

.article-box h3::before {
    position: absolute;
    top: 0.12em;
    bottom: 0.12em;
    left: 0;
    width: 4px;
    background: var(--blue);
    content: "";
}

.article-box h4 {
    margin: 26px 0 12px;
    color: var(--ink);
    font-size: 1.08rem;
    line-height: 1.35;
}

.article-box p {
    margin: 0;
    color: #3f454d;
    font-size: 1rem;
    line-height: 1.82;
}

.article-box :where(ul, ol) {
    margin: 16px 0 0;
    padding-inline-start: var(--list-indent);
    list-style-position: outside;
}

.article-box ul {
    list-style-type: disc;
}

.article-box ol {
    list-style-type: decimal;
}

.article-box :where(ul, ol) :where(ul, ol) {
    padding-inline-start: var(--nested-list-indent);
}

.article-box li {
    margin-block-start: 9px;
    color: #444b54;
    line-height: 1.72;
}

.article-box li::marker {
    color: var(--red);
    font-weight: 900;
}

main > section:nth-of-type(even) .article-box {
    background: #fbfbf9;
}

.overview-section .section-title + p {
    padding: 22px 24px;
    border-left: 5px solid var(--red);
    background: #f6f7f9;
    font-size: 1.08rem;
    line-height: 1.8;
}

.article-box > .pt-20 {
    margin-top: 20px;
    padding: 18px 20px;
    border-left: 4px solid var(--blue);
    background: #f3f7fb;
}

.thin-hr {
    width: 52px;
    height: 5px;
    margin: 0 0 26px;
    border: 0;
    background: linear-gradient(90deg, var(--blue) 0 60%, var(--red) 60% 100%);
}

.pt-20 {
    padding-top: 20px;
}

.mt--10 {
    margin-top: -10px;
}

.article-table {
    inline-size: 100%;
    margin: 28px 0 8px;
    border-collapse: collapse;
    color: var(--ink);
    font-size: 0.94rem;
}

.article-table caption {
    caption-side: top;
    padding: 0 0 12px;
    color: var(--muted);
    font-weight: 800;
    line-height: 1.5;
    text-align: start;
}

.article-box h2 + .article-table > caption,
.article-box h3 + .article-table > caption,
.article-box h4 + .article-table > caption,
.article-table > caption.visually-hidden {
    position: absolute;
    width: 1px;
    height: 1px;
    padding: 0;
    margin: -1px;
    overflow: hidden;
    clip: rect(0, 0, 0, 0);
    clip-path: inset(50%);
    white-space: nowrap;
    border: 0;
}

.article-table thead {
    border-top: 5px solid var(--blue);
}

.article-table th,
.article-table td {
    padding: 13px 14px;
    border: 1px solid var(--line);
    line-height: 1.55;
    text-align: start;
    vertical-align: top;
}

.article-table th {
    color: #fff;
    background: var(--black-soft);
    font-size: 0.78rem;
    font-weight: 900;
    letter-spacing: 0.04em;
    text-transform: uppercase;
}

.article-table td {
    background: #fff;
}

.article-table tr:nth-child(even) td {
    background: #f6f7f9;
}

#conclusion .article-box {
    border-top-color: var(--red);
    color: #fff;
    background:
        linear-gradient(135deg, rgba(0, 102, 204, 0.22), transparent 48%),
        var(--black-soft);
}

#conclusion .thin-hr {
    background: linear-gradient(90deg, var(--orange) 0 60%, #70b8ff 60% 100%);
}

#conclusion .article-box h2 {
    border-bottom-color: rgba(255, 255, 255, 0.17);
    color: #fff;
}

#conclusion .article-box h2::before {
    color: #70b8ff;
}

#conclusion .article-box p {
    color: rgba(255, 255, 255, 0.84);
}

#conclusion .article-box h3,
#conclusion .article-box h4 {
    color: #fff;
}

#conclusion .article-box h3::before {
    background: #70b8ff;
}

#conclusion .article-box li {
    color: rgba(255, 255, 255, 0.84);
}

#conclusion .article-box p a,
#conclusion .article-box li a {
    color: #70b8ff;
}








.scrollToTopBtn {
    position: fixed;
    right: 15px;
    bottom: 15px;
    z-index: 500;
    display: flex;
    flex-direction: column;
    align-items: center;
    justify-content: center;
    width: auto;
    padding: 10px 15px;
    border: 0;
    border-radius: 3px;
    color: #fff;
    background: var(--blue);
    box-shadow: 0 4px 12px rgba(0, 0, 0, 0.16);
    font: inherit;
    line-height: normal;
    text-align: center;
    cursor: pointer;
    opacity: 0;
    visibility: hidden;
    pointer-events: none;
    transform: translateY(10px);
    transition: transform 0.2s ease, opacity 0.2s ease, visibility 0s linear 0.2s;
}

.scrollToTopBtn.show {
    opacity: 1;
    visibility: visible;
    pointer-events: auto;
    transform: translateY(0);
    transition-delay: 0s;
}

.scrollToTopBtn:hover {
    background: var(--blue-dark);
}

.scrollToTopBtn:focus-visible {
    outline: 3px solid #111;
    outline-offset: 3px;
}

.arrow {
    display: block;
    margin-bottom: 3px;
    font-size: 16px;
}

.top-text {
    font-size: 14px;
}

@media (max-width: 1024px) {
    .toc-dropdown {
        width: 300px;
        right: 0;
        left: auto;
    }
}

@media (max-width: 886px) {
    .hero {
        min-height: 0;
    }

    .hero::before {
        background: linear-gradient(90deg, rgba(0, 0, 0, 0.91), rgba(0, 0, 0, 0.58));
    }

    .hero-content {
        padding-block: 24px;
    }
}

@media (max-width: 768px) {
    main {
        padding-inline: 14px;
        padding-bottom: 64px;
    }

    .hero {
        min-height: 0;
    }

    .hero::before {
        background: rgba(0, 0, 0, 0.72);
    }

    .hero-background {
        object-position: 74% center;
    }

    .hero-content {
        width: min(100% - 28px, 1229px);
        padding: 24px 18px;
        text-align: center;
    }

    .hero h1 {
        font-size: clamp(1.75rem, 3vw, 2.5rem);
    }

    .hero p {
        margin-inline: auto;
        line-height: 1.58;
    }

    .hero .cta-button {
        width: 100%;
    }

    .article-header {
        grid-template-columns: minmax(0, 1fr);
        row-gap: 12px;
        margin-block: 0 30px;
        padding: 22px 20px;
    }

    .breadcrumbs,
    .article-meta {
        padding-inline: 0;
    }

    .article-header .article-toc {
        justify-self: start;
    }

    .toc-dropdown {
        right: auto;
        left: 0;
    }

    .article-box {
        padding: 30px 22px 36px;
    }

    .article-box h2 {
        font-size: clamp(2rem, 10vw, 3.25rem);
    }

    .overview-section .section-title + p,
    .article-box > .pt-20 {
        padding: 16px 17px;
    }

    .article-table caption {
        display: block;
        width: 100%;
        box-sizing: border-box;
    }

    .article-table thead {
        position: absolute;
        width: 1px;
        height: 1px;
        padding: 0;
        margin: -1px;
        overflow: hidden;
        clip: rect(0, 0, 0, 0);
        clip-path: inset(50%);
        white-space: nowrap;
        border: 0;
    }

    .article-table,
    .article-table tbody,
    .article-table tr,
    .article-table td {
        display: block;
        width: 100%;
    }

    .article-table tr {
        margin-block-end: 14px;
        border: 1px solid var(--line);
        border-top: 4px solid var(--blue);
        background: #fff;
    }

    .article-table td,
    .article-table tr:nth-child(even) td {
        padding: 12px 14px;
        border: 0;
        border-bottom: 1px solid var(--line);
        background: #fff;
        white-space: normal;
    }

    .article-table td:last-child {
        border-bottom: 0;
    }

    .article-table td::before {
        display: block;
        margin-block-end: 4px;
        color: var(--blue-dark);
        content: attr(data-label);
        font-size: 0.7rem;
        font-weight: 900;
        letter-spacing: 0.06em;
        line-height: 1.35;
        text-transform: uppercase;
    }


    .scrollToTopBtn .arrow {
        display: none;
    }
}

@media print {
    .hero,
    .article-toc,
    .site-footer,
    .scrollToTopBtn {
        display: none !important;
    }

    body,
    main {
        display: block;
        color: #000;
        background: #fff;
    }

    main {
        padding: 0;
    }

    .article-header {
        min-height: 0;
        margin: 0 0 24px;
        padding: 0 0 16px;
        border: 0;
        box-shadow: none;
    }

    .article-box,
    #conclusion .article-box {
        margin: 0;
        padding: 22px 0;
        border: 0;
        color: #000;
        background: #fff;
        box-shadow: none;
        break-inside: auto;
    }

    .article-box h2,
    #conclusion .article-box h2,
    #conclusion .article-box h3,
    #conclusion .article-box h4,
    #conclusion .article-box p,
    #conclusion .article-box li {
        color: #000;
    }

    a {
        color: #000 !important;
    }
}

@media (prefers-reduced-motion: reduce) {
    html {
        scroll-behavior: auto !important;
    }

    *,
    *::before,
    *::after {
        animation: none !important;
        transition: none !important;
    }

    .hero-background,
    .hero .cta-button:hover,
    .scrollToTopBtn,
    .scrollToTopBtn.show {
        transform: none;
    }
}

.site-footer {
    --nav-accent: #ff6229;
    padding: 42px 20px;
    margin-top: 0;
    color: #fff;
    background: #000;
    font-size: 16px;
    line-height: 1.5;
    text-align: center;
}

.footer-content {
    display: flex;
    flex-direction: column;
    gap: 24px;
    width: 100%;
    max-width: 1229px;
    margin-inline: auto;
}

.footer-top,
.footer-bottom {
    display: flex;
    flex-direction: column;
    align-items: center;
    justify-content: center;
    gap: 20px;
    min-width: 0;
}

.footer-bottom {
    padding-top: 24px;
    border-top: 1px solid #3d3d3d;
}

.site-footer p {
    margin: 0;
    color: #fff;
    font-size: 16px;
    white-space: normal;
}

.site-footer nav {
    display: flex;
    justify-content: center;
    min-width: 0;
    max-width: 100%;
}

.footer-grid {
    display: flex;
    flex-wrap: wrap;
    justify-content: center;
    gap: 0 20px;
    padding: 0;
    margin: 0;
    list-style: none;
}

.footer-grid li {
    max-width: 100%;
    margin: 0;
}

.footer-grid a {
    display: inline-flex;
    align-items: center;
    justify-content: center;
    min-width: 44px;
    min-height: 48px;
    max-width: 100%;
    padding: 10px 6px;
    color: #fff;
    font-size: 16px;
    line-height: 1.5;
    text-align: center;
    text-decoration: none;
    overflow-wrap: anywhere;
    white-space: normal;
}

.footer-grid a:hover {
    color: #fff;
    text-decoration-line: underline;
    text-decoration-color: var(--nav-accent);
    text-decoration-thickness: 2px;
    text-underline-offset: 6px;
}

.footer-grid a:focus-visible,
.footer-socials a:focus-visible {
    outline: 3px solid #fff;
    outline-offset: 3px;
}

.footer-social-group {
    display: flex;
    flex-direction: column;
    align-items: center;
    gap: 12px;
    min-width: 0;
    max-width: 100%;
}

.site-footer .footer-follow-label {
    margin: 0;
}

.footer-socials {
    display: flex;
    flex-wrap: wrap;
    justify-content: center;
    gap: 8px;
    padding: 0;
    margin: 0;
    list-style: none;
}

.footer-socials li {
    padding: 0;
    margin: 0;
}

.footer-socials a {
    display: inline-flex;
    align-items: center;
    justify-content: center;
    width: 48px;
    height: 48px;
    padding: 12px;
    border: 0;
    border-radius: 0;
    color: #fff;
    background: transparent;
    text-decoration: none;
}

.footer-socials a:hover,
.footer-socials a:focus-visible {
    color: #fff;
    background: #242424;
    text-decoration: none;
}

.footer-socials svg {
    display: block;
    width: 24px;
    height: 24px;
    fill: currentColor;
}

.site-footer .footer-copyright {
    max-width: 100%;
    text-align: center;
    overflow-wrap: anywhere;
}

@media (max-width: 768px) {
    .footer-top,
    .footer-bottom {
        flex-direction: column;
        gap: 20px;
    }

    .site-footer .footer-copyright {
        text-align: center;
    }
}

@media (max-width: 359px) {
    .footer-grid {
        column-gap: 10px;
    }
}

@media print {
    .site-footer {
        display: none !important;
    }
}