/* ==========================================================================
   GYMSCYENCE GUIDE LIGHT THEME
   Typography: Plus Jakarta Sans (Headings) & Inter (Body)
   ========================================================================== */

@import url('https://fonts.googleapis.com/css2?family=Inter:wght@300;400;500;600;700;800&family=Plus+Jakarta+Sans:wght@400;500;600;700;800&display=swap');

:root {
  --font-heading: 'Plus Jakarta Sans', -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
  --font-body: 'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;

  --bg: #F8FAFC;
  --bg-card: #FFFFFF;
  --bg-card2: #F1F5F9;
  --blue: #0084FF;
  --blue-dark: #0066CC;
  --blue-light: #EFF6FF;
  --amber: #D97706;
  --amber-light: #FEF3C7;
  --text: #1E293B;
  --text-dim: #64748B;
  --border: #E2E8F0;
  --border-subtle: #F1F5F9;
  --radius-sm: 8px;
  --radius-md: 12px;
  --radius-lg: 16px;
}

* {
  box-sizing: border-box;
  margin: 0;
  padding: 0;
}

body {
  background: var(--bg);
  color: var(--text);
  font-family: var(--font-body);
  line-height: 1.75;
  -webkit-font-smoothing: antialiased;
}

.wrap {
  max-width: 900px;
  margin: 0 auto;
  padding: 0 20px 60px;
}

/* TOP HEADER */
header.top {
  background: #FFFFFF;
  border-bottom: 1px solid var(--border);
  padding: 14px 0;
  position: sticky;
  top: 0;
  z-index: 100;
  box-shadow: 0 1px 4px rgba(15, 23, 42, 0.04);
}

.top-inner {
  max-width: 900px;
  margin: 0 auto;
  padding: 0 20px;
  display: flex;
  align-items: center;
  justify-content: space-between;
}

.logo-link {
  display: flex;
  align-items: center;
  text-decoration: none;
}

.logo-img {
  height: 38px;
  width: auto;
  display: block;
}

.tagline {
  font-family: var(--font-heading);
  color: var(--text-dim);
  font-size: 13px;
  letter-spacing: 0.5px;
  text-transform: uppercase;
  font-weight: 700;
}

.back-btn {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  background: var(--blue-light);
  color: var(--blue);
  border: 1px solid rgba(0, 132, 255, 0.25);
  padding: 7px 16px;
  border-radius: 20px;
  text-decoration: none;
  font-weight: 700;
  font-size: 13px;
  font-family: var(--font-heading);
  letter-spacing: 0.5px;
  text-transform: uppercase;
  transition: all 0.2s ease;
}

.back-btn:hover {
  background: var(--blue);
  color: #FFFFFF;
}

/* GOOGLE TRANSLATE & LANGUAGE SWITCHER */
.lang-switch-wrap {
  display: inline-flex;
  align-items: center;
  gap: 8px;
}

.lang-switch {
  display: inline-flex;
  align-items: center;
  background: #F1F5F9;
  border: 1px solid #E2E8F0;
  border-radius: 20px;
  padding: 2px;
  gap: 2px;
}

.lang-btn {
  border: none;
  background: transparent;
  padding: 5px 12px;
  border-radius: 16px;
  font-family: var(--font-heading);
  font-size: 12px;
  font-weight: 700;
  color: #64748B;
  cursor: pointer;
  transition: all 0.2s cubic-bezier(0.4, 0, 0.2, 1);
  display: inline-flex;
  align-items: center;
  gap: 5px;
  line-height: 1;
}

.lang-btn:hover {
  color: #0F172A;
}

.lang-btn.active {
  background: #0084FF;
  color: #FFFFFF;
  box-shadow: 0 2px 6px rgba(0, 132, 255, 0.35);
}

/* Hide Google Translate original UI artifacts */
#google_translate_element {
  display: none !important;
}
body > .skiptranslate,
.goog-te-banner-frame.skiptranslate,
.goog-te-banner-frame,
iframe.goog-te-banner-frame,
.goog-te-balloon-frame {
  display: none !important;
  visibility: hidden !important;
  height: 0 !important;
  width: 0 !important;
  opacity: 0 !important;
  pointer-events: none !important;
  position: absolute !important;
  left: -9999px !important;
}
html, body {
  top: 0px !important;
  position: static !important;
}
.goog-tooltip,
.goog-tooltip:hover {
  display: none !important;
}
.goog-text-highlight {
  background-color: transparent !important;
  border: none !important;
  box-shadow: none !important;
}
#goog-gt-tt {
  display: none !important;
}

/* HERO BANNER */
.hero {
  padding: 48px 0 28px;
  text-align: center;
  border-bottom: 1px solid var(--border);
  margin-bottom: 36px;
}

.kicker {
  display: inline-block;
  font-family: var(--font-heading);
  color: var(--amber);
  font-weight: 800;
  letter-spacing: 1px;
  font-size: 12px;
  text-transform: uppercase;
  border: 1px solid rgba(217, 119, 6, 0.25);
  background: var(--amber-light);
  padding: 5px 16px;
  border-radius: 30px;
  margin-bottom: 16px;
}

h1 {
  font-family: var(--font-heading);
  font-weight: 800;
  font-size: 38px;
  letter-spacing: -0.5px;
  line-height: 1.2;
  color: #0F172A;
  margin-bottom: 14px;
  background: none;
  -webkit-text-fill-color: initial;
}

.subtitle {
  color: var(--text-dim);
  font-size: 16px;
  max-width: 680px;
  margin: 0 auto;
  line-height: 1.65;
  font-family: var(--font-body);
}

.badges {
  display: flex;
  gap: 8px;
  justify-content: center;
  flex-wrap: wrap;
  margin-top: 20px;
}

.badge {
  font-family: var(--font-heading);
  font-size: 12px;
  font-weight: 800;
  letter-spacing: 0.5px;
  text-transform: uppercase;
  padding: 6px 14px;
  border-radius: 6px;
}

.badge.what, .badge.when {
  background: var(--blue-light);
  color: var(--blue);
  border: 1px solid rgba(0, 132, 255, 0.25);
}

.badge.why, .badge.how {
  background: var(--amber-light);
  color: var(--amber);
  border: 1px solid rgba(217, 119, 6, 0.25);
}

/* INTRO CALLOUT */
.intro {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-left: 4px solid var(--blue);
  border-radius: var(--radius-md);
  padding: 22px 24px;
  margin-bottom: 36px;
  font-size: 15.5px;
  color: #334155;
  box-shadow: 0 2px 10px rgba(15, 23, 42, 0.03);
  line-height: 1.7;
}

.intro b {
  color: #0F172A;
}

/* AUTHOR CARD */
.author-card {
  display: flex;
  align-items: center;
  gap: 20px;
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: var(--radius-lg);
  padding: 20px 24px;
  margin: 28px 0 40px;
  box-shadow: 0 2px 10px rgba(15, 23, 42, 0.03);
}

.author-photo {
  width: 96px;
  height: 96px;
  border-radius: 50%;
  overflow: hidden;
  border: 3px solid var(--blue);
  flex-shrink: 0;
  background: #F8FAFC;
  display: flex;
  align-items: center;
  justify-content: center;
  box-shadow: 0 4px 14px rgba(0, 132, 255, 0.18);
  position: relative;
}

.author-photo img {
  width: 100%;
  height: 100%;
  max-width: 100%;
  object-fit: cover;
  object-position: center center;
  display: block;
}

.author-info .a-name {
  font-family: var(--font-heading);
  font-weight: 800;
  font-size: 19px;
  color: #0F172A;
  letter-spacing: -0.2px;
}

.author-info .a-role {
  color: var(--blue);
  font-size: 12px;
  font-weight: 700;
  font-family: var(--font-heading);
  text-transform: uppercase;
  letter-spacing: 0.5px;
  margin: 2px 0 6px;
}

.author-info .a-bio {
  color: var(--text-dim);
  font-size: 13.5px;
  line-height: 1.55;
  font-family: var(--font-body);
}

/* SECTIONS & HEADINGS */
section.block {
  margin-bottom: 44px;
}

.block-head {
  display: flex;
  align-items: center;
  gap: 14px;
  margin-bottom: 18px;
}

.block-num {
  font-family: var(--font-heading);
  font-weight: 800;
  font-size: 18px;
  color: #FFFFFF;
  background: var(--blue);
  width: 40px;
  height: 40px;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  flex-shrink: 0;
  box-shadow: 0 4px 12px rgba(0, 132, 255, 0.25);
}

.block-num.amber {
  background: var(--amber);
  box-shadow: 0 4px 12px rgba(217, 119, 6, 0.25);
}

.block-head h2 {
  font-family: var(--font-heading);
  font-weight: 800;
  font-size: 24px;
  letter-spacing: -0.3px;
  color: #0F172A;
}

.block-head span.hi {
  font-size: 14px;
  color: var(--text-dim);
  font-weight: 500;
  font-family: var(--font-body);
  display: block;
  margin-top: 2px;
}

.block p {
  color: #334155;
  font-size: 15px;
  margin-bottom: 14px;
  line-height: 1.7;
}

.block p b, .block li b {
  color: #0F172A;
}

.block ul, .block ol {
  margin: 14px 0 16px 0;
  padding-left: 22px;
  color: #334155;
}

.block li {
  margin-bottom: 8px;
  font-size: 15px;
}

/* CARDS */
.card {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: var(--radius-md);
  padding: 20px 22px;
  margin: 18px 0;
  box-shadow: 0 2px 8px rgba(15, 23, 42, 0.03);
}

.card-title {
  font-family: var(--font-heading);
  font-weight: 800;
  font-size: 16px;
  color: var(--blue);
  margin-bottom: 8px;
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

.card-title.amber {
  color: var(--amber);
}

/* TABLES */
table {
  width: 100%;
  border-collapse: collapse;
  margin: 20px 0;
  background: var(--bg-card);
  border-radius: var(--radius-md);
  overflow: hidden;
  border: 1px solid var(--border);
  box-shadow: 0 2px 8px rgba(15, 23, 42, 0.03);
}

th {
  background: var(--bg-card2);
  color: #0F172A;
  font-family: var(--font-heading);
  font-weight: 800;
  letter-spacing: 0.5px;
  text-transform: uppercase;
  font-size: 12.5px;
  padding: 12px 16px;
  text-align: left;
  border-bottom: 2px solid var(--border);
}

td {
  padding: 12px 16px;
  border-bottom: 1px solid var(--border-subtle);
  color: #334155;
  font-size: 14px;
}

tr:nth-child(even) td {
  background: #FAFAFA;
}

tr:last-child td {
  border-bottom: none;
}

/* WARNING / ALERT CALLOUTS */
.warning {
  background: #FEF2F2;
  border: 1px solid #FECACA;
  border-left: 4px solid #EF4444;
  border-radius: var(--radius-md);
  padding: 18px 22px;
  margin: 20px 0;
  color: #991B1B;
}

.warning .card-title {
  color: #DC2626;
}

.warning p, .warning li {
  color: #7F1D1D;
}

/* VEG NOTE CALLOUT */
.veg-note {
  background: #F0FDF4;
  border: 1px solid #BBF7D0;
  border-left: 4px solid #16A34A;
  border-radius: var(--radius-md);
  padding: 18px 22px;
  margin: 20px 0;
  color: #166534;
}

.veg-note .card-title {
  color: #15803D;
}

.veg-note p, .veg-note li {
  color: #14532D;
}

/* RESEARCH EVIDENCE BLOCK */
.research {
  background: var(--bg-card2);
  border: 1px solid var(--border);
  border-left: 4px solid var(--blue);
  border-radius: var(--radius-sm);
  padding: 16px 20px;
  margin: 16px 0;
  font-size: 13.5px;
  color: #475569;
}

.research b {
  color: var(--blue);
}

/* WORKOUT PAIR / ROUTINE */
.example-workout {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: var(--radius-md);
  padding: 22px;
  margin: 18px 0;
  box-shadow: 0 2px 8px rgba(15, 23, 42, 0.03);
}

.example-workout .pair {
  display: flex;
  align-items: center;
  gap: 14px;
  padding: 12px 0;
  border-bottom: 1px dashed var(--border);
}

.example-workout .pair:last-child {
  border-bottom: none;
}

.pair-num {
  font-family: var(--font-heading);
  font-weight: 800;
  color: var(--blue);
  font-size: 18px;
  width: 28px;
}

.pair-content {
  flex: 1;
}

.pair-content .ex {
  color: #0F172A;
  font-weight: 700;
  font-size: 14.5px;
}

.pair-content .sets {
  color: var(--text-dim);
  font-size: 13px;
}

/* FAQ SECTION */
.faq {
  margin-top: 48px;
}

.faq-item {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: var(--radius-md);
  padding: 18px 22px;
  margin-bottom: 12px;
  box-shadow: 0 2px 6px rgba(15, 23, 42, 0.02);
}

.faq-q {
  color: #0F172A;
  font-weight: 800;
  font-family: var(--font-heading);
  font-size: 16px;
  margin-bottom: 8px;
}

.faq-a {
  color: #334155;
  font-size: 14.5px;
  line-height: 1.65;
}

/* CONCLUSION SUMMARY */
.conclusion {
  background: linear-gradient(135deg, rgba(0, 132, 255, 0.06) 0%, rgba(217, 119, 6, 0.05) 100%);
  border: 1px solid #BAE6FD;
  border-radius: var(--radius-lg);
  padding: 28px 24px;
  margin-top: 48px;
  text-align: center;
}

.conclusion h3 {
  font-family: var(--font-heading);
  font-size: 22px;
  font-weight: 800;
  color: #0F172A;
  margin-bottom: 10px;
}

.conclusion p {
  color: #334155;
  font-size: 15px;
  line-height: 1.65;
}

/* FOOTER */
footer {
  text-align: center;
  padding: 36px 20px 20px;
  border-top: 1px solid var(--border);
  margin-top: 48px;
}

footer .logo-img {
  height: 32px;
  margin: 0 auto 10px;
  display: block;
}

footer .foot-tag {
  font-family: var(--font-heading);
  color: var(--blue);
  letter-spacing: 1px;
  font-size: 13px;
  text-transform: uppercase;
  font-weight: 800;
}

footer .foot-sub {
  color: #94A3B8;
  font-size: 12px;
  margin-top: 4px;
}

/* RESPONSIVE MEDIA QUERIES */
@media (max-width: 600px) {
  .wrap {
    padding: 0 14px 40px;
  }
  header.top {
    padding: 10px 0;
  }
  .top-inner {
    padding: 0 14px;
  }
  .logo-img {
    height: 30px;
  }
  .tagline {
    display: none;
  }
  h1 {
    font-size: 28px;
  }
  .subtitle {
    font-size: 14.5px;
  }
  .block-head h2 {
    font-size: 20px;
  }
  .block-num {
    width: 34px;
    height: 34px;
    font-size: 15px;
  }
  .author-card {
    flex-direction: column;
    text-align: center;
    padding: 18px 14px;
  }
  .author-photo {
    width: 80px;
    height: 80px;
  }
  table th, table td {
    padding: 10px 12px;
    font-size: 12.5px;
  }
}

/* ==========================================================================
   EXTENDED ARTICLE STYLES FOR ARTICALS SECTION
   ========================================================================== */
.guide-content p {
  color: #334155;
  font-size: 16.5px;
  margin-bottom: 20px;
  line-height: 1.85;
}

.guide-content h2 {
  font-family: var(--font-heading);
  font-size: 25px;
  font-weight: 800;
  color: #0F172A;
  margin-top: 44px;
  margin-bottom: 18px;
  line-height: 1.35;
  letter-spacing: -0.015em;
  padding-bottom: 10px;
  border-bottom: 2px solid var(--border-subtle);
}

.guide-content h3 {
  font-family: var(--font-heading);
  font-size: 20px;
  font-weight: 700;
  color: #0F172A;
  margin-top: 34px;
  margin-bottom: 14px;
  line-height: 1.4;
  letter-spacing: -0.01em;
}

.guide-content h4 {
  font-family: var(--font-heading);
  font-size: 17px;
  font-weight: 700;
  color: #0F172A;
  margin-top: 24px;
  margin-bottom: 10px;
}

.guide-content ul, .guide-content ol {
  margin: 16px 0 24px 24px;
  padding-left: 8px;
}

.guide-content li {
  margin-bottom: 10px;
  line-height: 1.8;
  color: #334155;
  font-size: 16px;
}

.guide-content strong {
  font-weight: 700;
  color: #0F172A;
}

.myth-box {
  background: #FFFBEB;
  border: 1px solid #FDE68A;
  border-left: 4px solid #F59E0B;
  border-radius: var(--radius-md);
  padding: 20px 24px;
  margin: 28px 0;
}

.myth-box .label {
  display: inline-block;
  background: #FEF3C7;
  color: #92400E;
  font-family: var(--font-heading);
  font-size: 11px;
  font-weight: 800;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  padding: 4px 10px;
  border-radius: 6px;
  margin-bottom: 10px;
}

.fact-box {
  background: #EFF6FF;
  border: 1px solid #BFDBFE;
  border-left: 4px solid var(--blue);
  border-radius: var(--radius-md);
  padding: 20px 24px;
  margin: 28px 0;
}

.fact-box .label {
  display: inline-block;
  background: #DBEAFE;
  color: #1E40AF;
  font-family: var(--font-heading);
  font-size: 11px;
  font-weight: 800;
  text-transform: uppercase;
  letter-spacing: 0.06em;
  padding: 4px 10px;
  border-radius: 6px;
  margin-bottom: 10px;
}

.myth-box p, .fact-box p {
  margin-bottom: 8px;
  font-size: 15.5px;
}

.myth-box p:last-child, .fact-box p:last-child {
  margin-bottom: 0;
}

.callout {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: var(--radius-md);
  padding: 22px 24px;
  margin: 28px 0;
  box-shadow: 0 2px 8px rgba(15, 23, 42, 0.03);
}

.callout-title {
  font-family: var(--font-heading);
  font-size: 15px;
  font-weight: 800;
  color: var(--blue);
  margin-bottom: 10px;
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

.veg-tag {
  display: inline-block;
  background: #F0FDF4;
  color: #166534;
  border: 1px solid #BBF7D0;
  border-radius: 6px;
  padding: 4px 12px;
  font-size: 12.5px;
  font-weight: 700;
  margin: 12px 0;
}

.citation {
  font-size: 13.5px;
  color: var(--text-dim);
  background: #F1F5F9;
  border-left: 3px solid #94A3B8;
  border-radius: 0 8px 8px 0;
  padding: 12px 18px;
  margin: 20px 0;
  font-style: italic;
  line-height: 1.6;
}

.cta {
  background: linear-gradient(135deg, #0F172A 0%, #1E293B 100%);
  color: #FFFFFF;
  border-radius: var(--radius-lg);
  padding: 36px 28px;
  margin: 44px 0 24px;
  text-align: center;
  box-shadow: 0 10px 25px rgba(15, 23, 42, 0.1);
}

.cta h3 {
  color: #FFFFFF !important;
  font-size: 22px;
  margin-top: 0 !important;
  margin-bottom: 10px !important;
}

.cta p {
  color: #94A3B8 !important;
  font-size: 15px;
  margin-bottom: 0 !important;
}

cite {
  font-style: normal;
}