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• Understanding Good Health
  • Definition of overall wellness
  • The importance of a holistic approach

2. Balanced Nutrition: Fueling Your Body Right

• Essential Nutrients for Health

  • Overview of macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals)
  • Tips for incorporating nutrient-rich foods into your diet

• Hydration Matters

  • The role of water in maintaining health
  • Tips for staying hydrated throughout the day

• Healthy Eating Habits

  • Importance of portion control and mindful eating
  • Sample meal plans for a balanced diet

3. Regular Exercise: Staying Active for Longevity

• Benefits of Physical Activity

  • How exercise contributes to physical and mental health
  • Types of exercise: Cardio, strength training, flexibility exercises

• Creating an Exercise Routine

  • Tips for setting realistic fitness goals
  • Incorporating exercise into a busy schedule

• Finding Enjoyable Activities

  • Exploring different forms of physical activity (e.g., dancing, hiking, swimming)

4. Mental Wellness: Nurturing Your Mind

• The Importance of Mental Health

  • Understanding the connection between mental and physical health
  • Strategies for managing stress and anxiety

• Practices for Mental Well-being

  • Techniques such as meditation, mindfulness, and deep breathing
  • The role of hobbies and relaxation in mental health

• Building Healthy Relationships

  • The impact of social connections on well-being
  • Tips for fostering positive relationships

5. Healthy Habits: Small Changes for Big Impact

• Sleep: The Pillar of Good Health

  • Importance of quality sleep for overall health
  • Tips for improving sleep hygiene

• Preventive Care and Regular Check-ups

  • The role of routine health screenings and vaccinations
  • Importance of regular visits to healthcare professionals

• Avoiding Unhealthy Habits

  • Identifying and addressing habits that negatively impact health (e.g., smoking, excessive alcohol consumption)

6. Creating a Balanced Lifestyle: Practical Tips

• Setting and Achieving Health Goals

  • Strategies for setting achievable health goals
  • Tracking progress and staying motivated

• Making Health a Priority

  • Tips for integrating healthy habits into daily life
  • Balancing work, social life, and self-care

7. Conclusion: Embracing a Holistic Approach to Health

• Summary of Key Points
  • Recap of the importance of a balanced approach to health
  • Encouragement to adopt and maintain healthy practices

8. Additional Resources

• Further Reading and Tools
  • Links to health guides, wellness apps, and support groups

1. Start Small and Build Gradually

If you’re new to exercise or haven’t been active for a while, starting small is key. Begin with short, manageable workouts and gradually increase the intensity and duration as you build your stamina. Here’s how:

• Set Realistic Goals: Begin with goals that are achievable, such as walking for 10 minutes a day or doing a short yoga session.
• Progress Gradually: As your fitness improves, gradually extend your workout time and introduce new exercises to keep things interesting.

2. Find Activities You Enjoy

Exercise doesn’t have to be a chore. Choose activities that you genuinely enjoy, which will make it easier to stick with your routine. Consider:

• Exploring Different Options: Try various forms of exercise like dancing, swimming, cycling, or hiking until you find what you love.
• Mixing It Up: Incorporate a variety of activities to keep your workouts exciting and prevent boredom.

3. Incorporate Exercise into Your Daily Routine

Finding ways to integrate exercise into your daily activities can make it feel less like an added task. Here are some practical tips:

• Take the Stairs: Opt for stairs instead of elevators or escalators whenever possible.
• Walk or Bike: If feasible, walk or bike to work, the store, or other destinations instead of driving.
• Active Breaks: Use breaks at work or home to perform quick exercises like stretching, squats, or jumping jacks.

4. Make Exercise a Social Activity

Involving friends or family in your fitness routine can add a fun, social element and increase your motivation. Try:

• Group Workouts: Join a fitness class, sports team, or exercise group to combine socializing with physical activity.
• Active Outings: Plan active outings with friends or family, such as hiking, playing sports, or exploring new parks.

5. Set a Routine

Creating a consistent exercise routine helps build habits and makes it easier to stay committed. Consider:

• Scheduling Workouts: Set specific times for exercise in your calendar, just as you would for meetings or appointments.
• Creating a Habit: Try to exercise at the same time each day to build a routine that becomes a natural part of your day.

6. Utilize Technology

Technology can provide valuable support and motivation for your fitness journey. Use:

• Fitness Apps: Download apps that offer workout routines, track progress, and set goals.
• Wearable Devices: Use fitness trackers to monitor your daily activity levels and encourage you to stay active.

7. Incorporate Movement into Everyday Tasks

Find creative ways to add more movement to your daily tasks:

• Household Chores: Use activities like vacuuming, gardening, or cleaning as opportunities for physical exercise.
• Standing Desks: If you work at a desk, consider using a standing desk or taking frequent standing breaks to reduce sedentary time.

8. Listen to Your Body

It’s important to listen to your body and adjust your routine as needed:

• Rest and Recovery: Ensure you include rest days in your routine to allow your muscles to recover and prevent burnout.
• Modify Exercises: If you experience discomfort or pain, modify exercises or consult a fitness professional for guidance.

9. Stay Motivated

Maintaining motivation can be one of the biggest challenges in sticking with an exercise routine. Keep your motivation high by:

• Setting Achievable Milestones: Set and celebrate small milestones to stay motivated and track your progress.
• Rewarding Yourself: Treat yourself to something special when you reach your fitness goals, whether it’s a new workout outfit or a relaxing massage.

10. Be Patient and Persistent

Building a consistent exercise routine takes time, so be patient with yourself. Remember that progress is a journey, not a destination. Celebrate your achievements, no matter how small, and stay persistent in your efforts.

Conclusion

Incorporating exercise into your daily routine is a powerful way to enhance your overall well-being and lead a more active, fulfilling life. By starting small, finding enjoyable activities, integrating exercise into daily tasks, and staying motivated, you can make physical activity a natural part of your routine. Embrace these strategies, and you’ll be well on your way to living a healthier, more active lifestyle.

1. Start Small and Build Gradually

If you’re new to exercise or haven’t been active for a while, starting small is key. Begin with short, manageable workouts and gradually increase the intensity and duration as you build your stamina. Here’s how:

• Set Realistic Goals: Begin with goals that are achievable, such as walking for 10 minutes a day or doing a short yoga session.
• Progress Gradually: As your fitness improves, gradually extend your workout time and introduce new exercises to keep things interesting.

2. Find Activities You Enjoy

Exercise doesn’t have to be a chore. Choose activities that you genuinely enjoy, which will make it easier to stick with your routine. Consider:

• Exploring Different Options: Try various forms of exercise like dancing, swimming, cycling, or hiking until you find what you love.
• Mixing It Up: Incorporate a variety of activities to keep your workouts exciting and prevent boredom.

3. Incorporate Exercise into Your Daily Routine

Finding ways to integrate exercise into your daily activities can make it feel less like an added task. Here are some practical tips:

• Take the Stairs: Opt for stairs instead of elevators or escalators whenever possible.
• Walk or Bike: If feasible, walk or bike to work, the store, or other destinations instead of driving.
• Active Breaks: Use breaks at work or home to perform quick exercises like stretching, squats, or jumping jacks.

4. Make Exercise a Social Activity

Involving friends or family in your fitness routine can add a fun, social element and increase your motivation. Try:

• Group Workouts: Join a fitness class, sports team, or exercise group to combine socializing with physical activity.
• Active Outings: Plan active outings with friends or family, such as hiking, playing sports, or exploring new parks.

5. Set a Routine

Creating a consistent exercise routine helps build habits and makes it easier to stay committed. Consider:

• Scheduling Workouts: Set specific times for exercise in your calendar, just as you would for meetings or appointments.
• Creating a Habit: Try to exercise at the same time each day to build a routine that becomes a natural part of your day.

6. Utilize Technology

Technology can provide valuable support and motivation for your fitness journey. Use:

• Fitness Apps: Download apps that offer workout routines, track progress, and set goals.
• Wearable Devices: Use fitness trackers to monitor your daily activity levels and encourage you to stay active.

7. Incorporate Movement into Everyday Tasks

Find creative ways to add more movement to your daily tasks:

• Household Chores: Use activities like vacuuming, gardening, or cleaning as opportunities for physical exercise.
• Standing Desks: If you work at a desk, consider using a standing desk or taking frequent standing breaks to reduce sedentary time.

8. Listen to Your Body

It’s important to listen to your body and adjust your routine as needed:

• Rest and Recovery: Ensure you include rest days in your routine to allow your muscles to recover and prevent burnout.
• Modify Exercises: If you experience discomfort or pain, modify exercises or consult a fitness professional for guidance.

9. Stay Motivated

Maintaining motivation can be one of the biggest challenges in sticking with an exercise routine. Keep your motivation high by:

• Setting Achievable Milestones: Set and celebrate small milestones to stay motivated and track your progress.
• Rewarding Yourself: Treat yourself to something special when you reach your fitness goals, whether it’s a new workout outfit or a relaxing massage.

10. Be Patient and Persistent

Building a consistent exercise routine takes time, so be patient with yourself. Remember that progress is a journey, not a destination. Celebrate your achievements, no matter how small, and stay persistent in your efforts.

Conclusion

Incorporating exercise into your daily routine is a powerful way to enhance your overall well-being and lead a more active, fulfilling life. By starting small, finding enjoyable activities, integrating exercise into daily tasks, and staying motivated, you can make physical activity a natural part of your routine. Embrace these strategies, and you’ll be well on your way to living a healthier, more active lifestyle.

1. Understanding the Three Pillars

Strength: Refers to the ability of your muscles to exert force. Strength training improves muscle mass, bone density, and metabolism. It’s essential for everyday activities and enhances your overall physical capacity.

Stamina: Also known as endurance, stamina is your body’s ability to sustain physical activity over a period. It involves both cardiovascular and muscular endurance, which are crucial for prolonged exercises and daily tasks.

Flexibility: Flexibility is the range of motion in your joints and muscles. It’s vital for maintaining proper movement patterns, preventing injuries, and ensuring optimal performance in various physical activities.

2. Crafting a Balanced Workout Routine

**1. Incorporate Strength Training

Why It Matters: Strength training helps build muscle, improve bone health, and increase metabolism. It also contributes to overall functional fitness, making daily activities easier.

How to Do It:

• Frequency: Aim for 2-4 days a week.
• Types of Exercises: Include compound movements (like squats, deadlifts, and bench presses) that work multiple muscle groups. Also, incorporate isolation exercises (like bicep curls and tricep extensions) for targeting specific muscles.
• Reps and Sets: For muscle growth, perform 8-12 reps per set. For strength, go for 4-6 reps with heavier weights. Include 3-4 sets per exercise.
• Rest: Allow 48 hours of rest between workouts targeting the same muscle group to promote recovery.

**2. Build Stamina with Cardiovascular Training

Why It Matters: Cardiovascular exercises improve heart health, lung capacity, and overall endurance. They also aid in weight management and boost energy levels.

How to Do It:

• Frequency: Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week.
• Types of Exercises: Incorporate a mix of steady-state cardio (like jogging or cycling) and interval training (like HIIT). This variety can prevent boredom and improve overall stamina.
• Intensity: Work within your target heart rate zone to maximize cardiovascular benefits. Include both moderate and vigorous intensity workouts in your routine.

**3. Enhance Flexibility Through Stretching and Mobility Work

Why It Matters: Flexibility improves range of motion, reduces muscle tension, and enhances overall movement efficiency. It also helps in preventing injuries and aids in muscle recovery.

How to Do It:

• Frequency: Incorporate flexibility training 3-5 times a week.
• Types of Exercises: Include static stretching (holding a stretch for 15-60 seconds) and dynamic stretching (moving through stretches). Yoga and Pilates are excellent for enhancing flexibility and core strength.
• Focus Areas: Target major muscle groups like hamstrings, quads, hips, and shoulders. Also, include mobility exercises to improve joint function.

3. Designing Your Weekly Workout Plan

Example Weekly Plan:

Monday: Strength Training (Upper Body)

• Bench Press: 3 sets of 8-12 reps
• Dumbbell Rows: 3 sets of 8-12 reps
• Shoulder Press: 3 sets of 8-12 reps
• Bicep Curls: 3 sets of 10-15 reps
• Tricep Dips: 3 sets of 10-15 reps

Tuesday: Cardiovascular Training

• 30 minutes of steady-state cardio (e.g., running or cycling)
• 10 minutes of interval training (e.g., sprints or hill climbs)

Wednesday: Flexibility and Mobility

• 30 minutes of yoga or dynamic stretching routine

Thursday: Strength Training (Lower Body)

• Squats: 3 sets of 8-12 reps
• Deadlifts: 3 sets of 8-12 reps
• Lunges: 3 sets of 10-15 reps per leg
• Calf Raises: 3 sets of 15-20 reps

Friday: Cardiovascular Training

• 30 minutes of interval training (e.g., HIIT workout)
• 10 minutes of moderate steady-state cardio

Saturday: Active Recovery or Flexibility

• 30 minutes of light activity (e.g., walking, swimming) or stretching routine

Sunday: Rest or Light Activity

• Engage in relaxing activities such as walking or gentle stretching.

4. Tips for Success

**1. Listen to Your Body: Pay attention to how your body responds to different workouts. Adjust the intensity and volume based on your energy levels and any signs of fatigue or discomfort.

**2. Stay Consistent: Consistency is key to achieving balanced fitness. Stick to your workout routine and make adjustments as needed to continue progressing.

**3. Mix It Up: Variety in your workouts can prevent plateaus and keep you motivated. Experiment with different exercises, routines, and activities to find what works best for you.

**4. Prioritize Recovery: Allow adequate time for recovery between workouts to prevent overtraining and reduce the risk of injury. Incorporate rest days and proper nutrition to support muscle repair and growth.

**5. Seek Professional Guidance: If you’re unsure how to balance strength, stamina, and flexibility in your routine, consider consulting a fitness professional or personal trainer. They can help you design a personalized plan tailored to your goals and needs.

5. Conclusion

Balancing strength, stamina, and flexibility in your workout routine is essential for achieving comprehensive fitness and optimal results. By incorporating targeted strength training, cardiovascular exercises, and flexibility work, you’ll enhance your overall physical performance, prevent injuries, and enjoy a more vibrant, active lifestyle. Remember, a well-rounded fitness regimen is not just about building muscle or endurance—it’s about fostering a harmonious balance that supports your health and well-being.

Setting up a designated area for exercise can help you stay focused and motivated. It doesn’t have to be large—just a corner of a room with enough space to move around comfortably. Having a specific spot for your workouts can help you establish a routine and mentally prepare for exercise.

2. Warm Up Properly

Warming up is crucial to prepare your muscles and joints for exercise and prevent injuries. Start with 5-10 minutes of light cardio, such as marching in place or jogging in place. Follow up with dynamic stretches like arm circles, leg swings, and hip rotations to get your body ready for the workout ahead.

3. Incorporate Bodyweight Exercises

Bodyweight exercises are highly effective and require no equipment. Here are some key exercises to include in your routine:

• Push-Ups: Great for working the chest, shoulders, and triceps. Modify by doing them on your knees if needed.
• Squats: Target your quads, hamstrings, and glutes. Ensure proper form by keeping your chest up and knees tracking over your toes.
• Lunges: Excellent for leg strength and balance. Alternate legs and keep your torso upright.
• Planks: Strengthen your core and improve stability. Hold the plank position with your body in a straight line from head to heels.

4. Add Cardio Workouts

Cardiovascular exercise is essential for heart health and burning calories. Here are some effective home cardio options:

• Jumping Jacks: A classic move to get your heart rate up. Start with sets of 30 seconds and increase as you build stamina.
• High Knees: Run in place while lifting your knees as high as possible. Aim for 30 seconds to a minute.
• Burpees: A full-body exercise that combines squats, jumps, and push-ups. Perform in intervals for a challenging workout.
• Dancing: Put on your favorite music and dance around your living room. It’s a fun way to get your heart pumping.

5. Incorporate Strength Training

Strength training helps build muscle and boost metabolism. Utilize household items for resistance if you don’t have weights:

• Water Bottles or Cans: Use these as makeshift dumbbells for exercises like bicep curls and shoulder presses.
• Backpack: Fill a backpack with books or other items for added weight during squats or lunges.
• Towels: Use a towel for resistance exercises like seated rows.

6. Focus on Flexibility and Mobility

Flexibility exercises can improve your range of motion and reduce the risk of injury. Include stretches and mobility exercises in your routine:

• Static Stretches: Hold stretches for major muscle groups, such as hamstrings, quads, and shoulders, for 20-30 seconds.
• Yoga: Incorporate yoga poses like Downward Dog, Warrior, and Child’s Pose to enhance flexibility and relaxation.
• Foam Rolling: If you have a foam roller, use it to release muscle tension and improve recovery.

7. Establish a Routine

Consistency is key to seeing results. Set a regular workout schedule that fits your lifestyle, whether it’s in the morning, during lunch breaks, or in the evening. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening exercises on two or more days a week.

8. Track Your Progress

Keeping track of your workouts can help you stay motivated and see your progress over time. Use a fitness app, journal, or calendar to record your workouts, set goals, and monitor your achievements. Celebrate milestones and adjust your routine as needed to keep things fresh and challenging.

9. Stay Safe and Listen to Your Body

Always prioritize safety during your workouts. Perform exercises with proper form to avoid injury and listen to your body’s signals. If you experience pain or discomfort, modify or stop the exercise. Consult a healthcare professional if you have any health concerns before starting a new workout regimen.

10. Have Fun and Stay Motivated

Finding enjoyment in your workouts can make it easier to stick with your routine. Mix up your exercises, try new activities, and consider joining online fitness classes or challenges for added motivation. Remember, the most important thing is to stay active and make exercise a regular part of your life.

Conclusion

Exercising at home offers flexibility and convenience, allowing you to maintain a healthy lifestyle without the need for a gym. By incorporating these simple tips and creating a routine that works for you, you can achieve your fitness goals and enjoy the benefits of regular physical activity. So, lace up your workout shoes, set up your space, and get moving—your healthier self awaits!

1. Set Clear Goals

Before you begin any workout program, define your fitness goals. Are you aiming to lose weight, build muscle, increase endurance, or improve flexibility? Clear goals will help you tailor your workouts to meet specific objectives and keep you motivated. Break down larger goals into smaller, manageable milestones to track your progress and celebrate your achievements along the way.

2. Create a Balanced Routine

A well-rounded workout routine includes a mix of cardiovascular exercise, strength training, and flexibility work. Each type of exercise offers distinct benefits:

• Cardiovascular Exercise: Activities like running, cycling, or swimming improve cardiovascular health and endurance.
• Strength Training: Weightlifting, resistance bands, or bodyweight exercises build muscle strength and support metabolism.
• Flexibility and Mobility Work: Stretching, yoga, or Pilates enhance flexibility, reduce injury risk, and improve overall movement quality.

Incorporate each type of exercise into your weekly routine for balanced fitness and optimal results.

3. Prioritize Form Over Weight

Proper form is crucial for preventing injuries and maximizing the effectiveness of your exercises. Focus on performing each movement with correct technique rather than lifting heavier weights or completing more reps. If you’re unsure about your form, consider working with a personal trainer or using instructional videos to ensure you’re doing exercises correctly.

4. Incorporate High-Intensity Interval Training (HIIT)

HIIT workouts alternate between short bursts of intense activity and periods of lower-intensity recovery. This approach boosts cardiovascular fitness, burns calories efficiently, and can improve overall workout performance. A typical HIIT session might involve 30 seconds of high-intensity exercise followed by 30 seconds of rest, repeated for 20-30 minutes.

5. Listen to Your Body

Pay attention to how your body feels during and after workouts. If you’re experiencing pain (rather than discomfort), it could indicate an issue with your form or an injury. Ensure you’re giving your body adequate rest and recovery time, and don’t push through pain. Rest days are as important as workout days for preventing overtraining and allowing muscles to repair and grow.

6. Stay Consistent

Consistency is key to seeing results. Develop a regular workout schedule and stick to it as closely as possible. Even on days when you’re short on time or energy, doing a shorter or less intense workout is better than skipping it entirely. Over time, consistent effort will lead to significant improvements in fitness and health.

7. Mix Up Your Routine

Variety prevents boredom and challenges different muscle groups, helping to prevent plateaus in progress. Rotate through different types of exercises, try new activities, or change the intensity and duration of your workouts. This approach keeps your workouts interesting and helps you avoid stagnation.

8. Warm Up and Cool Down

Warming up prepares your body for exercise by increasing blood flow to muscles and improving flexibility. A good warm-up might include light cardio and dynamic stretches. Cooling down after exercise helps reduce muscle soreness and improve recovery. Incorporate static stretching and deep breathing into your cool-down routine to help relax your muscles and restore flexibility.

9. Stay Hydrated and Fuel Your Body

Proper hydration and nutrition support exercise performance and recovery. Drink water before, during, and after your workouts to stay hydrated. Fuel your body with balanced meals and snacks that include carbohydrates, proteins, and healthy fats. Eating a light snack with protein and carbohydrates after a workout can help with muscle recovery and replenish energy stores.

10. Track Your Progress

Monitoring your progress helps keep you motivated and allows you to make necessary adjustments to your routine. Use a fitness tracker, journal, or app to log your workouts, track your performance, and review your achievements. Regularly assess your progress toward your goals and celebrate milestones to stay motivated.

11. Focus on Recovery

Recovery is an essential part of any workout program. Ensure you’re getting enough sleep, managing stress, and incorporating active recovery techniques like light exercise, stretching, or foam rolling. Proper recovery helps reduce the risk of injury, supports muscle repair, and prepares your body for future workouts.

12. Seek Professional Guidance

If you’re unsure where to start or need help with your technique, consider working with a certified personal trainer or fitness coach. They can provide personalized guidance, create a tailored workout plan, and offer valuable feedback to help you achieve your fitness goals safely and effectively.

Conclusion

Getting the most out of your workouts involves more than just showing up to the gym or hitting the pavement. By setting clear goals, maintaining proper form, incorporating a variety of exercises, and focusing on recovery, you can optimize your workouts and achieve better results. Remember, fitness is a journey, and smart training will help you stay on track and reach your goals more efficiently.

Benefits of Bodyweight Exercises

1. Convenience: You can perform bodyweight exercises anywhere—no equipment needed.
2. Cost-Effective: No need to invest in gym memberships or expensive equipment.
3. Adaptability: Exercises can be modified to match your fitness level and goals.
4. Functional Strength: These movements often mimic real-life activities, enhancing overall functional strength.

Essential Bodyweight Exercises

Here are some fundamental bodyweight exercises to incorporate into your routine:

1. Push-Ups

   • Target Muscles: Chest, shoulders, triceps
   • Instructions: Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position.
   • Variations: Incline push-ups, decline push-ups, wide-grip push-ups

2. Squats

   • Target Muscles: Quads, hamstrings, glutes
   • Instructions: Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest up and knees behind your toes. Push through your heels to return to the starting position.
   • Variations: Jump squats, sumo squats, Bulgarian split squats

3. Planks

   • Target Muscles: Core, shoulders, back
   • Instructions: Start in a forearm plank position with your body in a straight line from head to heels. Hold the position, engaging your core and keeping your hips level.
   • Variations: Side planks, plank with leg lift, plank with shoulder taps

4. Lunges

   • Target Muscles: Quads, hamstrings, glutes
   • Instructions: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position and alternate legs.
   • Variations: Walking lunges, reverse lunges, jumping lunges

5. Burpees

   • Target Muscles: Full body, cardio
   • Instructions: Start in a standing position. Drop into a squat, place your hands on the floor, jump your feet back into a plank position, perform a push-up, jump your feet back to your hands, and then jump up with your arms reaching overhead.
   • Variations: Burpee with tuck jump, burpee with push-up, half burpees

6. Mountain Climbers

   • Target Muscles: Core, shoulders, legs
   • Instructions: Start in a plank position. Bring one knee towards your chest, then quickly switch legs in a running motion. Keep your hips stable and your core engaged.
   • Variations: Cross-body mountain climbers, slow mountain climbers

7. Leg Raises

   • Target Muscles: Lower abs, hip flexors
   • Instructions: Lie on your back with legs extended. Lift your legs towards the ceiling while keeping them straight, then slowly lower them back down without touching the ground.
   • Variations: Lying leg raises with bent knees, hanging leg raises

Sample At-Home Workout Routines

1. Beginner Routine

• Warm-Up: 5 minutes of jumping jacks or marching in place
• Workout:
  • 3 sets of 10-12 push-ups
  • 3 sets of 15-20 squats
  • 3 sets of 20-30 second planks
  • 3 sets of 10-12 lunges per leg
• Cool-Down: 5 minutes of stretching (focus on major muscle groups)

2. Intermediate Routine

• Warm-Up: 5 minutes of high knees or butt kicks
• Workout:
  • 4 sets of 12-15 push-ups (variety: mix regular and incline)
  • 4 sets of 15-20 squats (variety: mix regular and jump squats)
  • 4 sets of 30-45 second planks (variety: mix regular and side planks)
  • 4 sets of 12-15 lunges per leg (variety: mix forward and reverse)
  • 4 sets of 10-12 burpees
• Cool-Down: 5 minutes of stretching (focus on major muscle groups)

3. Advanced Routine

• Warm-Up: 5 minutes of dynamic stretches (leg swings, arm circles)
• Workout:
  • 5 sets of 15-20 push-ups (mix various types)
  • 5 sets of 20-25 squats (mix various types)
  • 5 sets of 45-60 second planks (mix various types)
  • 5 sets of 15-20 lunges per leg (mix various types)
  • 5 sets of 15-20 mountain climbers (each leg)
  • 5 sets of 10-12 burpees
• Cool-Down: 5-10 minutes of stretching and deep breathing

Tips for Success

1. Form Over Speed: Focus on performing each exercise with proper form to prevent injury and maximize effectiveness.
2. Progress Gradually: Increase the intensity and duration of your workouts gradually to avoid overtraining.
3. Consistency is Key: Aim to work out at least 3-4 times per week for the best results.
4. Listen to Your Body: Rest as needed and adjust exercises if you experience pain or discomfort.

Conclusion

Bodyweight exercises are a fantastic way to build strength, improve fitness, and maintain a healthy lifestyle without needing fancy equipment or a gym membership. By incorporating these exercises into your routine and following the sample workouts, you can achieve a balanced, effective workout regimen right at home. Remember, consistency and proper form are crucial to getting the most out of your bodyweight workouts. So get moving, stay motivated, and enjoy the benefits of a stronger, healthier you!

Types of Strength Training:

• Free Weights: Using dumbbells, barbells, or kettlebells to perform exercises like squats, bench presses, and deadlifts.
• Bodyweight Exercises: Exercises such as push-ups, pull-ups, and lunges that use your body weight for resistance.
• Resistance Bands: Using elastic bands to perform exercises like bicep curls, lateral band walks, and glute bridges.
• Machine Weights: Using gym machines to target specific muscle groups with controlled resistance.

Benefits:

• Builds muscle strength and endurance
• Enhances bone density
• Boosts metabolism and helps with weight management

Tips for Staying Motivated:

• Set Clear Goals: Define specific, measurable goals (e.g., lifting a certain weight or performing a set number of reps).
• Track Progress: Keep a workout journal or use a fitness app to monitor your progress and celebrate achievements.
• Mix It Up: Vary your exercises to prevent boredom and work different muscle groups.

2. Cardio Workouts

Types of Cardio Workouts:

• Running/Jogging: Simple and effective for improving cardiovascular health and burning calories.
• Cycling: Either on a stationary bike or outdoors, great for cardiovascular fitness and leg strength.
• Swimming: A full-body workout that is gentle on the joints and excellent for cardiovascular and muscular endurance.
• High-Intensity Interval Training (HIIT): Alternates between short bursts of intense activity and periods of rest or low-intensity exercise.

Benefits:

• Improves cardiovascular health
• Increases stamina and endurance
• Aids in weight loss and fat burning

Tips for Staying Motivated:

• Find Activities You Enjoy: Choose cardio exercises you find fun, such as dancing, hiking, or group fitness classes.
• Set Achievable Milestones: Track improvements like running longer distances or increasing cycling speed.
• Listen to Music or Podcasts: Make your workouts more enjoyable by listening to music or engaging podcasts.

3. Yoga

Types of Yoga:

• Hatha Yoga: Focuses on physical postures (asanas) and breathing techniques; good for beginners.
• Vinyasa Yoga: Emphasizes flowing movements and synchronization of breath with movement.
• Ashtanga Yoga: A more rigorous style involving a set series of poses performed in a specific sequence.
• Restorative Yoga: Uses props and longer-held poses to promote relaxation and recovery.

Benefits:

• Enhances flexibility and balance
• Reduces stress and promotes relaxation
• Improves mental clarity and mindfulness

Tips for Staying Motivated:

• Create a Routine: Incorporate yoga into your regular schedule to build consistency.
• Join a Class: Participate in group classes to stay motivated and receive guidance from instructors.
• Practice Mindfulness: Focus on the mental and emotional benefits of yoga to maintain motivation.

4. Combining Workouts

Benefits of Combining Different Types of Workouts:

• Balanced Fitness: Combining strength training, cardio, and yoga provides a well-rounded fitness routine.
• Prevents Plateaus: Mixing up your workouts can help prevent fitness plateaus and keep you engaged.
• Reduced Risk of Injury: Cross-training with different types of workouts can reduce the risk of overuse injuries.

Tips for Staying Motivated with a Combined Routine:

• Create a Balanced Schedule: Design a workout plan that includes various types of exercises to keep things interesting.
• Set Different Goals: Set specific goals for each type of workout, such as improving flexibility through yoga or increasing strength through weightlifting.
• Listen to Your Body: Pay attention to how your body responds to different workouts and adjust as needed to avoid burnout.

General Tips for Staying Motivated:

1. Set Realistic Goals: Break down larger goals into smaller, achievable steps and celebrate progress.
2. Find a Workout Buddy: Exercising with a friend or joining a fitness community can provide accountability and support.
3. Reward Yourself: Give yourself rewards for reaching milestones or completing challenging workouts.
4. Keep It Fun: Incorporate elements you enjoy into your routine, whether it's trying new workouts, listening to your favorite music, or using engaging fitness apps.
5. Track Your Progress: Use apps, journals, or fitness trackers to monitor improvements and stay motivated.

a. What is Rest? Rest refers to periods of inactivity or reduced activity between workouts, allowing your body to recover from physical exertion. It includes both daily rest, such as getting adequate sleep, and longer rest periods between workout sessions.

b. What is Recovery? Recovery encompasses the processes your body undergoes to repair and strengthen itself after exercise. This includes muscle repair, replenishing energy stores, and addressing any microtrauma caused by physical activity.

2. The Benefits of Rest and Recovery

a. Muscle Repair and Growth: During exercise, especially strength training, muscle fibers experience small tears. Rest and recovery are crucial for repairing these fibers, leading to muscle growth and increased strength. Without adequate rest, muscles cannot fully recover, resulting in diminished performance and potential muscle strain.

b. Injury Prevention: Consistent exercise without sufficient rest increases the risk of overuse injuries, such as tendinitis or stress fractures. Rest days and recovery techniques help prevent these injuries by allowing the body to heal and adapt.

c. Improved Performance: Rest and recovery improve overall performance by ensuring that muscles are fully repaired and energy levels are replenished. This allows for better endurance, strength, and agility in subsequent workouts.

d. Reduced Fatigue and Burnout: Overtraining can lead to physical and mental exhaustion, reducing motivation and increasing the risk of burnout. Regular rest helps manage fatigue, keeping you motivated and engaged in your fitness routine.

e. Enhanced Mental Health: Rest and recovery are not just beneficial for the body but also for mental well-being. Adequate rest reduces stress levels and helps maintain a positive outlook, which is crucial for sustained motivation and overall happiness.

3. How to Optimize Rest and Recovery

a. Prioritize Sleep:

• Aim for Quality Sleep: Aim for 7-9 hours of quality sleep per night. Good sleep supports muscle repair, energy restoration, and overall health.
• Create a Sleep-Friendly Environment: Maintain a consistent sleep schedule, keep your bedroom cool and dark, and avoid screens before bedtime to improve sleep quality.

b. Incorporate Active Recovery:

• Low-Intensity Activities: Engage in low-intensity exercises such as walking, yoga, or swimming on rest days. Active recovery helps maintain blood flow to muscles, aids in the removal of metabolic waste, and speeds up the healing process.
• Stretching and Mobility Work: Incorporate stretching and mobility exercises to enhance flexibility and reduce muscle stiffness.

c. Schedule Rest Days:

• Plan Regular Rest Days: Include at least one to two rest days in your weekly routine. These days allow your body to recover fully and prevent overtraining.
• Listen to Your Body: Pay attention to signs of fatigue or soreness. Adjust your workout schedule accordingly to ensure you’re not pushing through excessive strain.

d. Utilize Recovery Techniques:

• Foam Rolling and Massage: Use foam rollers or get regular massages to alleviate muscle tightness, improve circulation, and accelerate recovery.
• Hydration and Nutrition: Stay well-hydrated and consume a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle repair and energy replenishment.

e. Monitor Training Load:

• Track Intensity and Volume: Monitor the intensity and volume of your workouts to avoid overtraining. Use tools such as heart rate monitors or fitness trackers to gauge your exertion levels.
• Periodization: Incorporate periodization into your training plan, which involves varying the intensity and volume of workouts over time to prevent burnout and optimize performance.

4. Balancing Rest and Exercise

a. Integrate Rest with Training Goals:

• Customize Your Plan: Tailor rest and recovery strategies to your specific fitness goals and training intensity. For example, an athlete may need more structured recovery compared to someone pursuing general fitness.
• Evaluate Progress: Regularly assess your progress and adjust your rest and recovery strategies as needed. Ensuring a balance between exercise and recovery will enhance your overall performance and well-being.

b. Educate Yourself and Seek Guidance:

• Stay Informed: Continuously educate yourself about best practices in rest and recovery to optimize your fitness regimen.
• Consult Professionals: Consider seeking advice from fitness professionals, such as personal trainers or sports therapists, to develop a personalized recovery plan.

Conclusion

Rest and recovery are not merely passive aspects of a fitness regimen but active components crucial to achieving long-term success and maintaining overall health. By prioritizing adequate sleep, incorporating active recovery, scheduling rest days, and utilizing effective recovery techniques, you can enhance your performance, prevent injury, and ensure sustained progress in your fitness journey. Remember, rest is not a sign of weakness but a key element of a well-rounded fitness strategy. Embrace the importance of rest and recovery, and your body will thank you with improved strength, endurance, and overall well-being.

The Manoon Workout is an innovative fitness approach that blends various exercise modalities into a cohesive, dynamic routine. Unlike traditional workout plans that might focus solely on strength, cardio, or flexibility, the Manoon Workout integrates elements from multiple disciplines to create a holistic fitness experience.

Key Components of the Manoon Workout

1. Functional Movement Training: This aspect focuses on exercises that mimic everyday activities, improving your ability to perform daily tasks efficiently and safely. It enhances core strength, balance, and coordination, which are crucial for overall physical health.

2. High-Intensity Interval Training (HIIT): Known for its efficiency in burning calories and improving cardiovascular health, HIIT involves short bursts of intense exercise followed by brief recovery periods. The Manoon Workout incorporates HIIT to boost metabolism and endurance.

3. Mind-Body Connection: Integrating mindfulness and relaxation techniques, the Manoon Workout emphasizes the importance of mental well-being in fitness. Techniques such as deep breathing, meditation, and yoga stretches help reduce stress and improve focus.

4. Strength Training: Utilizing a variety of equipment and bodyweight exercises, strength training in the Manoon Workout aims to build muscle, increase strength, and enhance overall functional fitness. This includes resistance bands, free weights, and bodyweight exercises.

5. Flexibility and Mobility Work: Incorporating dynamic stretching and mobility exercises ensures that your muscles and joints remain flexible and agile. This component helps prevent injuries and enhances overall movement efficiency.

Benefits of the Manoon Workout

1. Holistic Fitness Improvement

By combining different training elements, the Manoon Workout addresses all aspects of physical fitness. This comprehensive approach ensures that you’re not only building strength but also improving cardiovascular health, flexibility, and mental well-being.

2. Enhanced Motivation and Engagement

The variety within the Manoon Workout keeps things exciting and prevents boredom. The blend of different exercise modalities ensures that each session feels fresh and engaging, which can significantly boost motivation and adherence to your fitness routine.

3. Efficient Use of Time

With its incorporation of HIIT and functional movements, the Manoon Workout is designed to deliver maximum results in a shorter amount of time. This efficiency makes it an ideal choice for individuals with busy schedules who still want to achieve effective fitness outcomes.

4. Improved Mental Health

The emphasis on the mind-body connection helps reduce stress and anxiety, contributing to overall mental well-being. The mindfulness techniques integrated into the workout foster a greater sense of relaxation and mental clarity.

5. Versatility and Adaptability

The Manoon Workout can be tailored to suit various fitness levels and goals. Whether you’re a beginner or an advanced athlete, the program can be adjusted to meet your specific needs, making it a versatile choice for many.

Getting Started with the Manoon Workout

1. Consult a Professional

Before starting any new workout routine, it’s important to consult with a fitness professional or healthcare provider, especially if you have any underlying health conditions or concerns.

2. Set Clear Goals

Determine what you hope to achieve with the Manoon Workout. Whether your goals are weight loss, muscle gain, improved endurance, or overall well-being, having clear objectives will help you stay focused and motivated.

3. Create a Balanced Routine

Design a workout schedule that incorporates all the key components of the Manoon Workout. Aim for a balance of functional training, HIIT, strength exercises, and flexibility work throughout the week.

4. Stay Consistent

Consistency is key to seeing results with any fitness program. Commit to your routine and track your progress to stay motivated and make necessary adjustments along the way.

5. Listen to Your Body

Pay attention to how your body responds to the workout. It’s important to listen to your body and make modifications as needed to prevent injury and ensure optimal results.

Conclusion

The Manoon Workout represents a modern evolution in fitness routines, offering a comprehensive and engaging approach to exercise. By integrating functional movement, HIIT, strength training, and mindfulness, it provides a well-rounded fitness experience that caters to both physical and mental health. If you’re ready to transform your fitness routine and embark on a new health journey, the Manoon Workout could be the innovative solution you’ve been searching for. Embrace the change and watch as your fitness, motivation, and overall well-being flourish.

Welcome to our guide on understanding and calculating your calorie needs based on your height and weight. Whether you're aiming to maintain your current weight, lose a few pounds, or gain muscle mass, knowing your calorie requirements is essential for achieving your health and fitness goals effectively.

Why Calorie Calculation Matters

Calories are units of energy that our bodies need to function properly. The number of calories you consume versus the number you burn through daily activities and exercise determines whether you gain, lose, or maintain weight. Calculating your calorie needs based on your unique characteristics like height and weight gives you a personalized starting point for creating a balanced diet.

Step-by-Step Guide to Calculating Your Calorie Needs

1. Calculate Your Basal Metabolic Rate (BMR):

• Your BMR represents the number of calories your body needs to maintain basic functions like breathing and circulation at rest.
• The most accurate way to calculate BMR is through formulas such as the Mifflin-St Jeor equation:
  mathematic

For men: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5 For women: BMR = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161

2. Factor in Physical Activity Level (PAL):

• Once you have your BMR, multiply it by an activity factor that represents your daily physical activity level:
  • Sedentary (little to no exercise): BMR x 1.2
  • Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
  • Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
  • Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
  • Extra active (very hard exercise/sports & physical job or training twice a day): BMR x 1.9

3. Adjust for Weight Goals:

• To lose weight, create a calorie deficit by consuming fewer calories than your calculated needs.
• To gain weight (muscle), create a calorie surplus by consuming more calories than your calculated needs, combined with resistance training.

• Conclusion

  Understanding how to calculate your calorie needs based on your height and weight empowers you to make informed decisions about your diet and fitness routine. Remember, these calculations provide a starting point, and individual variations such as metabolism and muscle mass may require adjustments over time. By using this guide, you can tailor your calorie intake to support your health and fitness goals effectively.

  Start today by calculating your own calorie needs and take charge of your journey towards a healthier, more balanced lifestyle. For more personalized advice, consider consulting with a registered dietitian or healthcare professional.

Example: Fitbit Charge 6

Fitness trackers have come a long way, and the latest models offer advanced features that go beyond basic step counting. The Fitbit Charge 6, for example, includes heart rate monitoring, sleep tracking, GPS navigation, and even stress management tools. It’s perfect for anyone looking to get a comprehensive view of their daily activity, workouts, and overall health. Its sleek design and user-friendly interface make it a must-have for staying on top of your fitness goals.

Key Features:

• Advanced heart rate and SpO2 monitoring
• Built-in GPS
• Sleep tracking with detailed analysis
• Stress management and guided breathing exercises

2. Smart Resistance Bands

Example: The Vyper Smart Resistance Bands

Resistance bands are a staple in strength training, but smart versions like the Vyper Smart Resistance Bands are revolutionizing how we use them. These bands come with integrated sensors that track the force, duration, and reps of your exercises. By syncing with a companion app, you can receive real-time feedback and adjust your workouts accordingly to maximize effectiveness and prevent injury.

Key Features:

• Real-time force and rep tracking
• Customizable workout programs
• Compatibility with smartphone apps for progress monitoring
• Portable and versatile for various exercises

3. Wearable ECG Monitor

Example: KardiaMobile 6L

Heart health is crucial for anyone engaged in regular physical activity, and wearable ECG monitors like the KardiaMobile 6L offer an easy way to keep track of your heart’s health. This compact device allows you to perform an electrocardiogram (ECG) at any time, providing detailed readings on heart rhythm and potential irregularities. This can be particularly useful for those with existing heart conditions or those wanting to ensure they are working out safely.

Key Features:

• FDA-cleared for accurate ECG readings
• Easy-to-use with smartphone integration
• Instant analysis and heart health insights
• Portable and lightweight

4. Smart Water Bottle

Example: HidrateSpark PRO

Hydration is key to optimal performance and recovery, and smart water bottles like the HidrateSpark PRO help you stay on track. This innovative bottle syncs with a smartphone app to track your water intake and remind you to stay hydrated throughout the day. Its LED light-up feature provides visual reminders to drink up, making it easier to maintain your hydration goals.

Key Features:

• Tracks water intake with smartphone app integration
• LED reminders for hydration
• Rechargeable battery with long life
• Durable and BPA-free design

5. AI-Powered Personal Trainer

Example: Tonal Smart Home Gym

AI-powered personal trainers are transforming home workouts, and the Tonal Smart Home Gym is at the forefront of this trend. This all-in-one gym system uses artificial intelligence to create personalized workout plans based on your fitness level, goals, and progress. It features adjustable resistance and a variety of exercises, offering a full-body workout experience without the need for multiple pieces of equipment.

Key Features:

• AI-driven personalized workout programs
• Adjustable digital resistance for strength training
• Real-time feedback and progress tracking
• Compact and sleek design suitable for home use

Conclusion

Embracing the latest fitness gadgets can provide you with the tools you need to elevate your workouts, monitor your health, and stay motivated. From advanced fitness trackers to AI-powered home gyms, these top five gadgets for 2024 offer innovative solutions to help you reach your fitness goals and maintain a healthy lifestyle. Incorporating these cutting-edge tools into your routine will not only enhance your workouts but also make your fitness journey more enjoyable and effective.

Importance of Fitness

Regular physical activity is essential for maintaining good health and well-being. It not only strengthens muscles and bones but also improves cardiovascular health, boosts mood, and reduces the risk of chronic diseases like diabetes and heart disease. Whether you prefer cardio, strength training, flexibility exercises, or a combination of these, finding enjoyable activities can make staying fit a sustainable part of your lifestyle.

Fitness Tips for Success

Here are some key tips to help you maximize your fitness journey:

1. Set Clear Goals: Define what you want to achieve—whether it's weight loss, muscle gain, increased flexibility, or overall fitness improvement. Setting specific, measurable goals will help you stay motivated and track your progress.

2. Start Slowly and Progress Gradually: If you're new to exercise or returning after a break, begin with low-intensity workouts and gradually increase intensity, duration, and complexity as your fitness improves.

3. Stay Consistent: Consistency is key to seeing results. Aim for regular workouts, ideally incorporating both cardio and strength training exercises, to build endurance and strength over time.

4. Listen to Your Body: Pay attention to how your body feels during and after workouts. Rest when needed, and avoid pushing yourself to the point of injury. Recovery is an essential part of any fitness routine.

5. Mix It Up: Keep your workouts interesting by trying different activities and exercises. This not only prevents boredom but also challenges your body in new ways, leading to better overall fitness gains.

Workout Ideas and Routines

Here are some workout ideas to get you started:

1. Cardio Workouts: Include activities like brisk walking, running, cycling, swimming, or dancing to improve cardiovascular fitness and burn calories.

2. Strength Training: Incorporate exercises using body weight, free weights, resistance bands, or weight machines to build muscle strength and endurance.

3. Flexibility and Mobility: Practice stretching exercises, yoga, or Pilates to improve flexibility, joint range of motion, and posture.

4. Interval Training: Alternate between periods of high-intensity exercise and recovery periods to boost metabolism and improve cardiovascular fitness.

Building a Fitness Routine

Consider these tips when building your fitness routine:

• Warm-Up and Cool Down: Always warm up before exercising to prepare your muscles and joints, and cool down afterward to help your body recover.
• Schedule Workouts: Set aside dedicated time for exercise in your weekly schedule, treating it as an important commitment to your health.
• Progressive Overload: Continuously challenge your body by increasing weights, repetitions, or intensity to stimulate muscle growth and fitness improvements.
• Rest and Recovery: Allow your body time to recover between workouts to prevent overtraining and reduce the risk of injury.

Conclusion

Achieving and maintaining fitness is a journey that requires dedication, perseverance, and a commitment to your health. By following these tips and incorporating diverse workouts into your routine, you'll not only improve your physical fitness but also enhance your overall well-being. Remember, the key is to find activities you enjoy and can sustain long term.

Investigate Your Options: Don't confine yourself to the exercise machine! There is a vast array of physical activities available. Try your hand at martial arts, rock climbing, Zumba, or even just dancing in your living room. Look for something that makes you happy and moves you.
Accept the Great Outdoors: Move your exercise outside! Take a swim, ride a bike, or go hiking. Nature makes for a stunning training environment, and sunshine and fresh air are excellent mood enhancers.
Join Forces: Exercise with a friend or in a group fitness class can increase accountability and provide a social component. Furthermore, working out together might be more enjoyable.
Adapt it to Your Life:

Don't strive to transform from couch potato to gym rat overnight; instead, start small and be realistic. Start with brief, doable workouts then progressively lengthen and intensify them. Focus on developing an exercise routine as it's important to be consistent.
Plan It Out: Exercise should be seen as a serious appointment. Set out time on your calendar and honor it.
Locate Time Pockets: Can't dedicate a significant amount of time? Not a problem! Throughout the day, little spurts of activity mount up. Go upstairs, work out with bodyweight movements while watching commercials, or park further away and stroll.

Pay Attention to Your Body:

Don't Push Through Pain: Feeling pain is not the same as pushing oneself. Take a day off or modify your exercise if something hurts.

Mix it Up: Add variation to your workout to keep your body challenged. Try new exercises, focus on various muscle groups, and adjust the level of difficulty.
Honor Your Accomplishments: Keep track of your advancement, no matter how tiny. Whether it's jogging a greater distance, lifting more weight, or just staying with your regimen for a week, remember to celebrate every accomplishment.
Recall that achieving fitness is a process rather than a goal. It's about taking care of yourself, moving your body, and feeling wonderful. These pointers can help you create a regimen that works for you and keeps you coming back for more.

Squats are a fundamental exercise that targets your quadriceps, hamstrings, glutes, and core. Proper squat form is crucial to prevent injury and maximize effectiveness. Begin with bodyweight squats and gradually add resistance using dumbbells or a barbell as you progress.

2. Push-Ups: Upper Body Strength and Core Stability

Push-ups engage multiple muscle groups, including your chest, shoulders, triceps, and core. Start with modified push-ups on your knees if needed, then progress to traditional push-ups as you build strength. Focus on maintaining a straight line from head to heels throughout the movement.

3. Plank Variations: Core Stability and Endurance

Planks are excellent for strengthening your core muscles, including your abdominals, obliques, and lower back. Experiment with different plank variations such as forearm plank, side plank, and plank with leg lifts to challenge different muscle groups and improve overall stability.

4. Lunges: Enhancing Lower Body Stability

Lunges target your quadriceps, hamstrings, glutes, and calves while improving balance and coordination. Perform stationary lunges or walking lunges to vary intensity and engage muscles differently. Maintain proper posture throughout the movement to prevent knee strain.

5. Deadlifts: Full-Body Strength and Posture

Deadlifts are effective for developing strength in your posterior chain, including your hamstrings, glutes, lower back, and core. Focus on proper form and start with lighter weights to master the movement. Consult with a fitness professional to ensure correct technique.

6. Cardiovascular Exercises: Boosting Heart Health

Incorporate cardiovascular exercises such as running, cycling, swimming, or brisk walking to improve heart health and endurance. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity, combined with strength training exercises.

Conclusion: Elevate Your Fitness Routine

By incorporating these essential exercises into your fitness routine, you can strengthen your body, improve your overall health, and elevate your fitness level. Remember to start gradually, listen to your body, and seek guidance from a fitness professional if you're new to exercise or have specific goals.

Call to Action: Take the Next Step

Which essential exercise will you incorporate into your next workout session? Whether it's squats for lower body strength or planks for core stability, commit to enhancing your fitness journey one exercise at a time. Share your progress and experiences with us—we're here to support and motivate you on your path to thriving health and fitness.

1. Morning Rituals: Start your day with positivity. Whether it’s through meditation, journaling, or simply setting intentions for the day ahead, creating a morning ritual sets a positive tone.

2. Mindful Nutrition: Fuel your body with nourishing foods. Choose whole grains, lean proteins, fruits, and vegetables to provide sustained energy and support overall health.

Movement and Exercise

3. Active Breaks: Incorporate movement throughout your day. Whether it’s a brisk walk during lunch, stretching breaks at work, or a yoga session in the evening, staying active boosts mood and enhances physical well-being.

4. Exercise Routine: Find exercises you enjoy and make them part of your daily routine. Consistency is key to building strength, flexibility, and cardiovascular health.

Mental and Emotional Well-Being

5. Stress Management: Practice techniques like deep breathing, mindfulness, or progressive muscle relaxation to reduce stress levels and promote relaxation.

6. Self-Care Practices: Take time for self-care activities that nurture your mental and emotional health, such as reading, hobbies, or spending time with loved ones.

Rest and Recovery

7. Quality Sleep: Establish a bedtime routine that promotes restful sleep. Create a calm environment, limit screen time before bed, and aim for 7-9 hours of sleep each night.

Cultivating Connections

8. Social Interaction: Nurture relationships with friends, family, and community. Strong social connections contribute to emotional well-being and provide support during challenging times.

Reflection and Growth

9. Personal Development: Engage in activities that promote personal growth and learning. Whether it’s attending workshops, reading books, or exploring new hobbies, continuous learning enhances overall well-being.

Gratitude and Mindset

10. Gratitude Practice: Cultivate gratitude by reflecting on positive aspects of your life. Gratitude fosters resilience, enhances mood, and improves overall outlook.

Conclusion

Wellness is not a destination but a journey—one that unfolds each day through mindful choices and actions. By embracing these practices, you can nurture your mind, body, and spirit, and ultimately achieve a more balanced and fulfilling life. Remember, small steps taken consistently can lead to significant improvements in your overall well-being. Here’s to achieving wellness one day at a time!

1. Incorporate High-Intensity Interval Training (HIIT):

High-intensity interval training (HIIT) is a time-efficient exercise method that alternates between short bursts of intense activity and brief rest periods. HIIT has been shown to boost metabolism, increase calorie burn, and promote fat loss both during and after exercise. Incorporate HIIT workouts into your routine 2-3 times per week for maximum results.

2. Strength Training for Lean Muscle:

Strength training is essential for fat loss as it helps build and preserve lean muscle mass, which in turn increases metabolism and promotes fat burning. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, lunges, and presses. Aim to strength train 2-3 times per week, gradually increasing the intensity and resistance over time.

3. Prioritize Compound Movements:

Compound exercises recruit multiple muscle groups and joints, making them more efficient for calorie burning and fat loss compared to isolated exercises. Incorporate compound movements like squats, deadlifts, lunges, push-ups, and rows into your workouts to maximize muscle engagement and calorie expenditure.

4. Add Cardiovascular Exercise:

While strength training is crucial for fat loss, cardiovascular exercise also plays a significant role in burning calories and improving cardiovascular health. Incorporate moderate to high-intensity cardio activities such as running, cycling, swimming, or rowing into your routine 2-4 times per week to complement your strength training efforts.

5. Focus on Consistency and Progression:

Consistency is key when it comes to exercise for fat loss. Aim to establish a regular workout routine and stick to it, gradually increasing the intensity, duration, and frequency of your workouts over time. Incorporate progressive overload principles by gradually increasing the weight, reps, or intensity of your exercises to continue challenging your muscles and stimulating fat loss.

6. Incorporate Active Recovery:

Incorporating active recovery days into your routine can help prevent burnout, reduce muscle soreness, and promote overall recovery. Engage in low-intensity activities such as walking, yoga, or stretching on rest days to keep your body moving and support recovery without overtaxing your muscles.

7. Listen to Your Body:

Lastly, listen to your body and prioritize rest and recovery when needed. Overtraining can hinder fat loss progress and increase the risk of injury. Pay attention to signs of fatigue, soreness, or burnout, and adjust your workout intensity or take rest days as needed to ensure long-term success and sustainability.

Conclusion:

Exercise is a powerful tool for fat loss, but it's essential to implement the right strategies to maximize your results. By incorporating HIIT, strength training, compound movements, cardiovascular exercise, consistency, progression, active recovery, and listening to your body, you can create an effective workout regimen that supports sustainable weight reduction and overall health. Remember, achieving fat loss takes time and dedication, so stay committed to your goals and enjoy the journey towards a healthier, fitter you.

1. Hydration is Key: One of the most crucial aspects of outdoor workouts in the summer is staying hydrated. The heat can quickly lead to dehydration, which can affect your performance and even be dangerous. Invest in a high-quality water bottle that you can easily carry with you during your workout. Look for insulated bottles to keep your water cool for longer, and don't forget to take regular sips to replenish fluids lost through sweat.

2. Sun Protection: While getting some sun is beneficial, it's essential to protect your skin from harmful UV rays, especially during peak hours. Opt for sweat-resistant sunscreen with a high SPF rating to shield your skin from sunburn and reduce the risk of skin cancer. Additionally, wearing a wide-brimmed hat and UV-blocking sunglasses can provide extra protection for your face and eyes.

3. Lightweight and Breathable Clothing: Choose workout attire made from moisture-wicking fabrics that help keep you cool and dry as you sweat. Lightweight and breathable clothing, such as tank tops, shorts, and moisture-wicking socks, can prevent overheating and chafing during outdoor activities. Don't forget to wear a sweat-wicking headband or hat to keep sweat out of your eyes and off your face

Warm-Up (5 Minutes)

Start with a gentle warm-up to prepare your muscles and get your blood flowing. This helps prevent injuries and enhances performance.

1. Arm Circles: Stand with your feet shoulder-width apart and extend your arms to the sides. Make small circles for 30 seconds, then reverse the direction.
2. Leg Swings: Hold onto a sturdy object for balance and swing one leg forward and backward. Do this for 30 seconds on each leg.
3. Torso Twists: Stand with your feet hip-width apart and gently twist your torso from side to side. Do this for 1 minute.

Cardio Blast (10 Minutes)

Boost your heart rate and metabolism with these quick cardio exercises.

1. Jumping Jacks: Perform jumping jacks for 1 minute to get your heart pumping.
2. High Knees: Run in place, bringing your knees up to your chest as high as possible for 1 minute.
3. Butt Kicks: Run in place, kicking your heels towards your glutes for 1 minute.
4. Burpees: Do as many burpees as you can in 1 minute. This full-body exercise will keep your heart rate elevated.
5. Mountain Climbers: Get into a plank position and alternate bringing your knees to your chest as quickly as possible for 1 minute.

Strength Training (10 Minutes)

Build strength and tone your muscles with these bodyweight exercises.

1. Push-Ups: Perform 10-15 push-ups. Modify by doing them on your knees if needed.
2. Squats: Do 15-20 squats, keeping your chest up and knees behind your toes.
3. Lunges: Step forward into a lunge position and alternate legs for a total of 20 lunges.
4. Plank: Hold a plank position for 1 minute, engaging your core and keeping your body in a straight line.
5. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling and squeeze your glutes at the top. Do 15-20 reps.

Core Workout (5 Minutes)

Strengthen your core with these targeted exercises.

1. Plank: Hold a plank for 1 minute.
2. Bicycle Crunches: Lie on your back and bring your opposite elbow to your knee, alternating sides for 1 minute.
3. Russian Twists: Sit on the floor with your knees bent, lean back slightly, and twist your torso from side to side, touching the floor with your hands. Do this for 1 minute.

Cool Down and Stretch (5 Minutes)

Finish your workout with a cool-down to relax your muscles and improve flexibility.

1. Forward Fold: Stand with your feet hip-width apart, bend forward from your hips, and reach towards the ground. Hold for 1 minute.
2. Quad Stretch: Stand on one leg, pull your other foot towards your glutes, and hold for 30 seconds on each side.
3. Cat-Cow Stretch: Get on your hands and knees, alternate between arching your back and rounding it for 1 minute.
4. Child's Pose: Sit back on your heels, stretch your arms forward, and rest your forehead on the ground. Hold for 1 minute.

Benefits of an Energizing Morning Workout

• Boosts Energy Levels: Kickstart your metabolism and increase your energy for the day ahead.
• Enhances Mood: Release endorphins to improve your mood and reduce stress.
• Improves Focus: Exercise helps clear your mind and enhances mental clarity.
• Establishes Routine: Starting your day with a workout can create a positive and consistent routine.

Join us for this energizing morning workout to start your day off right! Let’s get moving and make today amazing.

1. Hiking Adventures:

   • Benefits: Hiking is an excellent cardiovascular workout that strengthens your legs, core, and improves balance. It also provides a mental break and a chance to connect with nature.
   • Tips: Choose trails that match your fitness level. Start with easier trails and gradually work up to more challenging hikes. Don't forget essentials like water, snacks, a map, and proper footwear.

2. Cycling Escapades:

   • Benefits: Cycling is a low-impact activity that builds muscle strength, improves cardiovascular health, and boosts endurance.
   • Tips: Explore different terrains such as road biking, mountain biking, or trail riding. Always wear a helmet, use bike lights for safety, and carry a repair kit for emergencies.

3. Kayaking and Paddleboarding Excursions:

   • Benefits: These water sports are fantastic for building upper body strength, improving core stability, and offering a full-body workout while being gentle on the joints.
   • Tips: Start on calm waters to build confidence and skill. Wear a life jacket, use sunscreen, and stay hydrated. Consider taking a lesson if you're new to these activities.

4. Rock Climbing Thrills:

   • Benefits: Rock climbing enhances strength, flexibility, and mental focus. It’s a full-body workout that also improves problem-solving skills.
   • Tips: Start with indoor climbing gyms to learn basic techniques and safety measures. When moving outdoors, climb with experienced partners and always use proper gear and safety protocols.

5. Trail Running Journeys:

   • Benefits: Trail running combines the benefits of running with the added challenge of uneven terrain, which improves agility and strengthens stabilizing muscles.
   • Tips: Choose well-marked trails and gradually increase your distance and difficulty. Wear trail-specific running shoes for better grip and support.

6. Wilderness Yoga Retreats:

   • Benefits: Practicing yoga outdoors enhances mindfulness, reduces stress, and improves flexibility and strength. The natural environment can deepen your connection to the practice.
   • Tips: Find a quiet, flat area with a scenic view. Use a travel yoga mat, and practice poses that connect you to your surroundings, like Tree Pose or Mountain Pose.

7. Adventure Races and Obstacle Courses:

   • Benefits: These events challenge your endurance, strength, and teamwork skills. They provide a structured goal to work towards and a fun, competitive environment.
   • Tips: Train for the specific demands of the event, focusing on both aerobic and strength conditioning. Participate in local races or obstacle course events to test and improve your fitness levels.

8. Nature Walks and Birdwatching:

   • Benefits: Slower-paced activities like nature walks and birdwatching can improve mental health, lower stress, and increase your appreciation for the environment while still offering physical benefits.
   • Tips: Bring binoculars, a bird guide, and a camera. Wear comfortable shoes and clothing, and take your time to enjoy the sights and sounds of nature.

Conclusion: Outdoor adventure fitness offers a dynamic way to stay active while enjoying the beauty and benefits of nature. Whether you prefer the thrill of rock climbing, the serenity of kayaking, or the simplicity of a nature walk, there’s an outdoor activity for everyone. By incorporating these adventures into your fitness routine, you can boost your physical health, enhance your mental well-being, and make your workouts more exciting and fulfilling. So, gear up, head outside, and embrace the world of outdoor adventure fitness with Live Fit Fine!

1. Understanding Barriers to Fitness:

   • Lack of accessibility to fitness facilities, equipment, or programs.
   • Physical disabilities or limitations that make traditional forms of exercise challenging.
   • Socioeconomic factors such as cost, transportation, or childcare barriers.
   • Cultural or social stigmas surrounding exercise.

2. Creating Inclusive Spaces:

   • Designing fitness facilities with accessibility in mind, including ramps, elevators, and accessible parking.
   • Offering a variety of equipment options, including adaptive or specialized equipment for individuals with disabilities.
   • Providing gender-neutral facilities and ensuring that all members feel welcome and respected.

3. Adapting Exercise Programs:

   • Offering modified or adaptive exercise classes tailored to different abilities, such as seated workouts or low-impact options.
   • Providing individualized support and guidance from qualified fitness professionals who understand the unique needs of diverse populations.
   • Incorporating diverse cultural perspectives and practices into fitness programming to make it more relatable and engaging for everyone.

4. Promoting Accessibility:

   • Making fitness programs and resources available online or through virtual platforms to reach individuals who may face barriers to attending in-person classes.
   • Offering sliding-scale fees or scholarship programs to make fitness more affordable for low-income individuals and families.
   • Partnering with community organizations and advocacy groups to promote inclusivity and raise awareness about the importance of accessible fitness options.

5. Fostering a Supportive Community:

   • Creating a welcoming and supportive environment where individuals feel empowered to participate in fitness activities without fear of judgment or discrimination.
   • Providing opportunities for social connection and peer support through group workouts, community events, or online forums.
   • Celebrating diversity and highlighting success stories from individuals of all backgrounds and abilities to inspire others to join in the fitness journey.

Conclusion: By prioritizing inclusivity and accessibility in fitness initiatives, we can break down barriers and create opportunities for everyone to lead healthier, more active lives. Together, we can build a fitness community that celebrates diversity and empowers individuals of all abilities to thrive.

Bodyweight exercises utilize the resistance of your own body to build strength and muscle tone. From push-ups and squats to planks and lunges, there's a wide variety of movements that target different muscle groups and can be modified to suit any fitness level. Whether you're a beginner looking to kickstart your fitness journey or a seasoned athlete seeking a new challenge, bodyweight training offers endless possibilities for growth and progress.

Benefits of Bodyweight Exercises

1. Convenience:

One of the biggest advantages of bodyweight training is its convenience. You don't need access to a gym or specialized equipment—all you need is a little bit of space to move. Whether you're at home, in a hotel room, or outdoors in the park, you can squeeze in a quick workout whenever and wherever it's most convenient for you.

2. Cost-Effective:

Forget expensive gym memberships or pricey fitness classes—bodyweight training is completely free. With just your body and gravity as resistance, you can sculpt and strengthen your muscles without spending a dime. Plus, there's no need to worry about maintenance or equipment upgrades—your body is always ready and waiting to be challenged.

3. Versatility:

Bodyweight exercises can be easily modified to suit your individual fitness level and goals. Whether you're looking to build muscle, improve flexibility, or increase cardiovascular endurance, there's a bodyweight exercise that's perfect for you. And as you progress, you can make simple adjustments to increase the intensity and continue challenging your body.

Getting Started with Bodyweight Training

Ready to give bodyweight training a try? Here are some tips to help you get started:

1. Start Simple:

Begin with basic bodyweight exercises such as squats, lunges, push-ups, and planks. Focus on mastering proper form and technique before progressing to more advanced movements.

2. Listen to Your Body:

Pay attention to how your body feels during and after each exercise. If something doesn't feel right, don't push through pain—listen to your body and make modifications as needed to prevent injury.

3. Consistency is Key:

Like any form of exercise, consistency is key to seeing results with bodyweight training. Aim to incorporate bodyweight exercises into your routine at least 2-3 times per week, gradually increasing the intensity and duration as you progress.

4. Mix It Up:

Keep your workouts fresh and exciting by mixing up your routine with different exercises and variations. Challenge yourself with new movements, or try incorporating intervals or circuits to keep your heart rate up and maximize calorie burn.

Unlock Your Full Potential

Bodyweight training offers a simple yet effective way to build strength, improve flexibility, and boost overall fitness levels—all without the need for fancy equipment or expensive gym memberships. Whether you're a beginner or a seasoned athlete, bodyweight exercises can help you reach your fitness goals and unlock your full potential, anytime, anywhere. So why wait? Lace up your sneakers, clear some space, and get ready to experience the transformative power of bodyweight training. Your body will thank you for it.

Gastromatoparesis, also known as stomach paralysis, is a medical condition where the muscles in the stomach do not work as they should. Many upsetting symptoms may result from this, such as:

1. Emesis
2. Bladdering Vomiting
3. Initial Fullness
4. stomach ache
5. Loss of weight

Severe gastroparesis can lead to malnourishment and dehydration, which can be extremely dangerous for a person's general well-being.

Weight Loss Drugs Linked to Stomach Paralysis?

The medications used to lose weight and cause stomach paralysis are classified as glucagon-like peptide-1 (GLP-1) receptor agonists. These drugs mimic the actions of the hormone GLP-1, which is produced naturally and aids in controlling hunger and blood sugar.

The following particular GLP-1 receptor agonists have been connected to stomach paralysis:

• Semaglutide (Ozempic, Wegovy)
• Aspartame (Liraglutide)
• Mount Kilimanjaro Tirzepatide
  
  
  

Incidence of Stomach Paralysis with Weight Loss Drugs:

The precise incidence of stomach paralysis, a rare side effect of weight loss medications, is unknown. That is thought to happen in less than 1% of patients who take these drugs, though.

Symptoms of Stomach Paralysis:

The precise incidence of stomach paralysis, a rare side effect of weight loss medications, is unknown. That is thought to happen in less than 1% of patients who take these drugs, though.

Treatment of Stomach Paralysis:

Although stomach paralysis cannot be cured, there are a number of treatments that can help control its symptoms. These could consist of:

1. medications to reduce vomiting and nausea.
2. diet modifications, like eating smaller, more frequent meals.
3. nutritional assistance provided by intravenous (IV) or tube feeding
4. surgery in more serious situations.

Reversibility of Stomach Paralysis from Weight Loss Drugs:

Reversing stomach paralysis caused by weight loss drugs may be possible in certain instances if the medication is stopped. For others, though, the illness might not get better.

What to Do If You Are Concerned About Stomach Paralysis:

It is crucial to speak with your healthcare provider if you are taking a medication for weight loss and are worried about the possibility of stomach paralysis. They are able to assess your risk profile and work with you to develop a strategy for handling possible symptoms.

Here are some practical tips to reduce your risk:

1. The lowest dose of medication should be started with and increased gradually as tolerated.
2. Take the drug in conjunction with food.
3. Drink plenty of water.
4. Choose to eat smaller, more often.
5. Steer clear of foods high in fat or fiber.
6. Should you encounter any of the signs of stomach paralysis (vomiting, nausea, bloating), stop taking the medication right away and get in touch with your doctor.

Conclusion:

While they can be a useful tool for losing extra weight, weight loss medications are not risk-free. Though rare, stomach paralysis is a dangerous side effect of some medications used for weight loss. It's critical to discuss openly with your healthcare provider any concerns you may have about using weight loss medications, including possible risks, symptoms to look out for, and effective management techniques. Making your health and wellbeing a priority is essential when trying to lose weight.

Imagine the exhilaration of scaling an enormous rock wall and overcoming gravity as you go higher and higher. Rock climbing is an exhilarating adventure that tests your body and mind, not just a sport. Your fitness level for rock climbing can be greatly increased by adding specific exercises to your gym routine, regardless of experience level. Now let's look at the essential workouts for rock climbing that will help you improve your strength, stamina, and climbing technique. Put on your harness, raise your hands, and let's go on an exciting journey to fitness!

Training Schedule for Rock Climbing

You need to stick to a well-planned training schedule in order to enhance your performance when rock climbing. A successful climbing training program will be paved with consistency and progressive training. Although each person's training regimen will be unique, the following is a suggested training plan to get you started:

• Monday: Weightlifting
• Tuesday: Ascent
• Wednesday: Strength and cardio exercises
• Thursday: Day of rest
• Strength training on Friday
• On Saturday, going up
• Sunday: Take part in a light exercise for cardio or active recovery.
  
  

Training Exercises for Rock Climbing

A physically demanding sport that works many different muscles in your body is rock climbing. These muscles include grip, lower body, and core muscles in addition to upper body muscles like the shoulders, back, and forearms. Frequent rock climbing exercises will improve climbing performance by toning and strengthening these muscles.

Boards

Put your body in a push-up position by lying face down on the floor or an exercise mat. With your forearms positioned parallel to your shoulders and bent 90 degrees, place them on the ground. To maintain good form and prevent your back from arching, engage your core. For as long as you can, maintain this posture. Planks are a fantastic exercise for strengthening your core and toning your upper and lower body.

Draw-Ups

Perform pull-ups to build overall upper body strength, beginning with assisted variations if necessary. It can test your upper body muscles even though it seems like a simple exercise. Reach up and take an overhand grip (palms facing away from you) on the bar while standing beneath it. Elevate your body and place your chest on the bar. Next, extend your arms back to the starting position.

Push-Ups

The traditional push-up strengthens your arms, shoulders, and chest. Start with your legs straight behind you and your hands slightly wider than shoulder-width apart on the ground. When lowering yourself to the ground, bend your arms and keep your elbows close to your sides. To raise yourself, push and stretch your arms.

Curls on the Wrist

A quick and easy way to strengthen your forearm muscles is to perform wrist curls. Using an underhand grip, hold a dumbbell or barbell while sitting with your feet flat on the floor. Curl up the weight and flex your wrists while placing your forearms on a surface. Throughout the exercise, maintain your forearms steady and contract your wrist flexors to move the weight solely with your wrists. Reverse the weight while continuing to move slowly and deliberately.

Squats

A staple workout, squats work the muscles in your lower body and core, including your glutes, hamstrings, and quadriceps. Perform bodyweight squats to activate these muscles, or for an added challenge, add resistance.Place your toes straight, maintain a neutral spine, and stand with your feet shoulder-width apart and relaxed shoulders. As though you were going to take a seat, push your hips back and bend your knees at the same time. Keep your feet's weight distribution evenly distributed. To get back to where you were before, push through your feet.

Lunges

These lower body, bodyweight exercises will help you improve your balance and leg strength. For an added challenge, you can also increase the resistance. Make sure your stride length is comfortable by standing tall with your feet hip-width apart and taking a step forward with your right foot. For stability, keep your upper body straight and contract your core muscles. As you lower your body straight down toward the ground, bend both of your knees at the same time until your front knee and front ankle are in a 90-degree angle. Additionally, watch out for your front knee bending past your toes. Repeat with the left foot after pushing through your front heel to raise your body back up to the starting position.

Swings with a kettlebell

Kettlebell swings are one of the many exercises you can perform with them to gain muscle. Place your toes slightly outward and your feet slightly wider than shoulder-width apart as you stand. Bend your knees slightly and push your hips back with a hinged hip. Using the force from your lower body, drive your hips forward explosively to raise the kettlebell. Let the kettlebell swing forward, reaching chest height or just a little bit higher, using its momentum. As you push your hips back and hinge at the hips, let the kettlebell drop back down. To guide the kettlebell back between your legs, maintain a relaxed arm position and use your hips and core muscles to control the downward swing.

Leg Raises While Hanging

You can effectively target your abdominal muscles, especially your lower abs, with hanging leg raises. Locate a sturdy overhead structure or a pull-up bar that is stable. With your arms straight and your shoulders relaxed, take an overhead grip on the bar or structure with your palms facing away from you. To raise your legs while keeping them together, flex your hips first.

Avoid excessive swinging or momentum by starting the movement with your lower abs. Lift until your thighs are parallel to the floor, then carefully descend back down while keeping your form.

Regular exercise is crucial for general health and wellbeing. Making time for daily exercise is important because it can improve our physical and mental health as well as increase our energy levels. How long, though, should you exercise each day? Sadly, the solution isn't always straightforward. Similar to physical activity and exercise, there is no one-size-fits-all solution in this case. It depends on a number of variables, such as your current level of fitness, the kind of exercise you're doing, and your personal objectives. Let's dissect every factor to take into account when determining how much time you should dedicate to exercising.

Factors that Determine How Long to Work Out

There are various factors that need to be taken into account when figuring out how much exercise you should be getting. These variables can include the suggested duration, your overall objectives, and your level of fitness right now. Knowing the fundamentals of these variables will enable you to calculate the recommended daily amount of time for physical activity.

First, think about your fitness objectives and the suggested level of each exercise. Do you want to gain muscle, reduce weight, or just maintain your current level of fitness and health? You might need to work out for longer or shorter periods of time each day, depending on your objectives and the exercises you're performing.

You should also take into account your current level of fitness. If you're not too experienced with exercising, it's crucial to begin slowly and build up your workout intensity over time. You run the risk of getting hurt or even burning out if you begin with high-impact, intense exercise. Low-intensity exercises might take less time, particularly when starting out with a new fitness regimen.

Lastly, take into account the amount of time you have available to work out when figuring out how much exercise you should be getting in each day. You might only have a little spare time to work out, or you might have several hours every day, depending on your lifestyle and schedule.

Cardio and Aerobic Activities

How long should you exercise for cardio and aerobic purposes in a day? For moderate exercise, 150 minutes a week or 30 minutes a day is the recommended amount, though some people may choose to extend it based on their own needs1. Although this is the recommended amount of time for cardio in your weekly training schedule, any amount of time spent exercising can be helpful.

However, it's crucial to consider the duration and intensity of the workout when performing aerobic and cardio exercises. Walking, running, cycling, or swimming are all excellent forms of moderate-intensity exercise if you want to enhance your cardiovascular health.. 

Another exercise format that has grown in popularity recently is high-intensity interval training, or HIIT. With HIIT, short intervals of high effort are interspersed with rest and recuperation times. The average HIIT workout lasts between 10 and 20 minutes, and research indicates that in terms of enhancing cardiovascular health, it can be just as successful as conventional aerobic exercise. Even though high-intensity interval training (HIIT) exercises can be more taxing than steady-state aerobic exercises, you should pick ones that are appropriate for your level of fitness.

Strength Training

You can improve your general health and gain muscle and strength by engaging in strength and weight training. There is no one-size-fits-all recommendation for the duration of strength training. In the end, this will depend on a few things, such as your goal and level of fitness. Furthermore, the amount of time you spend strength training will mostly depend on how many sets and repetitions your routine calls for.

A 2020 study found that strength can be increased with even one set of six to twelve repetitions2. Of course, using more than one set will allow you to see greater progress3.

Once more, the length of time spent on strength training regimens varies based on experience, reps, sets, and rest intervals4.

Get Your Workout in at Chuze Fitness

In the end, each person's daily exercise regimen can be different. Ultimately, what matters is what suits you the most and what will enable you to accomplish your objectives.

Look no further than the Chuze Fitness community if you're searching for an encouraging group of people to help you stay motivated and on track with your journey. We are here to help you achieve your goals and become the best version of yourself, offering personal trainers and fitness classes. 

Achieving a calorie deficit through increased exercise and reduced eating is the key to losing belly fat and getting a flat stomach, and it takes at least six to twelve weeks to do this. You must adhere to a stricter and more regular diet and exercise routine during that time if your belly fat is particularly impatient.

Losing obstinate abdominal fat is often one of the most difficult and last areas to improve for dieters. 

The secret to losing belly fat and getting a flat stomach is to create a calorie deficit by increasing exercise and reducing food intake, which takes at least six to twelve weeks to accomplish. If your belly fat is especially impatient during that period, you will need to follow a stricter and more consistent diet and exercise regimen.

5 standing exercises to burn belly fat without any equipment.

Looking for ways to lose belly fat? Incorporate these 5 standing exercises into your daily workout routine.

Working at a desk for long periods of time can cause noticeable effects on your lower body. It causes fat to accumulate over time, leading to an increase in belly fat. It can also lead to a rise in muscle cramps and hip stiffness at the same time. Workouts that require standing can help combat it and keep you healthy and energetic. These exercises protect against various illnesses in addition to helping with weight loss. Let's look at some standing workouts that work well for losing weight.

Standing workouts to lose belly fat

Regularly perform these 5 standing exercises to lose stubborn belly fat and lose overall weight:

1. The forward fold
One of the best standing exercises for rapid weight loss is the forward fold. Daily practice of this strengthens the legs and aids in weight loss. In addition, it helps to strengthen your digestive system.

How to carry out this exercise:

Step onto the mat straight to accomplish this. Raise both hands and extend your elbows straight.
Now extend both arms straight down to the floor. Avoid bending your knees and maintain a straight waist while doing this.
Make sure your legs are separated by at least one step. Your body will be more balanced as a result.
For a duration of 30 to 1 minute, maintain this posture.
Return to your starting position now and repeat the process.
Repeat the same motion ten times, then gradually increase the count.

2. Hip circles

Obesity can arise from having too much belly fat. The hip circle is one of the best exercises for maintaining your physical fitness. It aids in the reduction of hip and belly fat. Additionally, it fortifies your pelvic floor muscles.

How to carry out this exercise:

To perform this exercise, keep your legs apart and stand upright. in order to prevent you from falling or becoming unbalanced while doing the exercise.
Now, place both hands on the waist, turn the waist in a clockwise circle with the hips.
This exercise helps lessen the fat that has gathered around the waist and hips. Repeat this exercise for a duration of one to two minutes.
After completing this exercise, release tension and allow the body to unwind for a while.

3. Side reach

Exercises that require side reach are excellent for building arm strength. Apart from that, by increasing your metabolism and calorie burn, this exercise also aids in the burning of belly fat. Additionally, regular use of this exercise is highly advantageous for gut health.

How to perform this exercise:

On the mat, stand upright to perform this exercise. With your left hand still on your waist, raise your right arm and slant your body to the left.
Return to the beginning position.
Now, raise your left arm, slant your body to the right, and maintain your right arm at your waist.
During your workout, do this exercise ten times on each side.
Make sure your spine and legs are straight while you do this exercise.

4. Standing leg raises

Leg raises while standing help to improve lower body strength and flexibility. This exercise can aid in the loss of belly fat when done on a regular basis. What’s more? 

  How to perform this exercise:   

Stand up straight to perform this exercise. Now, clench both hands into fists and bring them close to the stomach.

Maintain a straight back throughout the exercise. Step forward now, leaving three to four steps between each leg.
Step outside and extend the right leg. Continue in the same manner with your left leg.
Ten times on each side, repeat this exercise.

5. Squat twists

Squat twists are one of the best exercises to lose weight around your waist because they burn more calories than crunches, sit-ups, or simple squats.

How to carry out this exercise:

Set your feet apart by hip width.
Make sure your thighs are parallel to the floor as you squat down.
As you jump up, make a 90-degree turn to the right with your body.
Jump once more and turn back to the center after swiftly tapping your feet to the ground.
Once more, squat and repeat in the opposite direction as you make your way back to the center.
Engage in these workouts on a regular basis to reap the full range of benefits!

I love this quote by Philip Yancey – “God loves people because of who God is, not because of who we are.” Yancey’s words highlight the profound truth that our identity is not rooted in our own merit but in God’s unconditional love for us.

Here are 11 significant truths about our identity in Christ.

We are:

1. Children of God: Through faith in Christ, we become children of God. Our identity is rooted in being part of God’s family, with all the privileges and responsibilities that come with it (John 1:12; Romans 8:16).

2. New Creations: In Christ, we are made new. Our old self is transformed, and we are given a fresh identity marked by righteousness and holiness (2 Corinthians 5:17; Ephesians 4:24).

3. Chosen and Set Apart: Christians are chosen and set apart by God for a specific purpose. This identity implies a divine calling and mission to declare God’s praises and live in accordance with His will (1 Peter 2:9; Ephesians 1:4-5).

4. Ambassadors for Christ: We are ambassadors for Christ, representing Him in the world. This identity carries the responsibility of sharing the message of reconciliation and acting as His agents of love and grace (2 Corinthians 5:20).

5. Redeemed and Forgiven: Through Christ’s sacrifice, we are redeemed from sin and forgiven of our transgressions. This identity frees us from the guilt and condemnation of our past and grants us a clean slate (Ephesians 1:7; Colossians 1:14).

6. Indwelt by the Holy Spirit: The Holy Spirit takes residence in the life of a believer, guiding, empowering, and transforming us. Our identity includes being temples of the Holy Spirit (1 Corinthians 6:19-20; Galatians 5:22-23).

7. Co-Heirs with Christ: As co-heirs with Christ, we share in His inheritance. This identity means that we are recipients of God’s blessings and have an eternal future in His presence (Romans 8:17; Ephesians 1:11-14).

8. Citizens of Heaven: Our true citizenship is in heaven. While we live on Earth, our identity is firmly rooted in our heavenly home, which shapes our values and priorities (Philippians 3:20; Colossians 3:1-2).

9. Transformed Minds: Our identity in Christ includes a transformed mind. We are called to renew our minds through the Word of God, aligning our thoughts with His truth (Romans 12:2; Philippians 4:8-9).

10. Fruitful Branches: Jesus describes us as branches connected to Him, the true vine. Our identity involves bearing fruit and demonstrating the character and love of Christ in our lives (John 15:1-5; Galatians 5:22-23).

11. Overcomers: Through Christ, we are overcomers of the world and its challenges. Our identity empowers us to face trials with faith and endurance (1 John 5:4; Romans 8:37).

It is so important that we understand our true identity as a believer in Jesus Christ. It provides a strong foundation for how we perceive ourselves, how we interact with others, and how we view God. The truth about our identity guides our actions and attitudes and allows us to have the abundant life that Christ offers us.

The post Identity Makeover: 11 Truths About Who We Are! appeared first on Faithful Workouts.

Without a proper workout plan or a good goal, you might get distracted and build a tendency to quit in the middle as the path isn’t very comfortable initially to walk on.

Now your purpose behind hitting the gym may vary based on different reasons. It can be your mindset, current physical state, needs, boundaries, comfort or confidence, and many more reasons.

Talking about free gym workout plan

Well, no specific workout plan applies to all as it varies from specific individual goals. A free gym workout plan that applies to you might not suit me. Now there are so many free workout plans available online, and you need to choose one of them that suits you the most.

Pick something that you can hold up to or be consistent with for a longer period rather than going intense eat the beginning.

Now in the case of fitness, the 3-4 month’s workout programs are most popular as this is the average time taken to see noticeable changes in your body, whatever state it may be in.

But the fact is that if you can be consistent enough simply in the first month, then you have already laid the foundation of your gym journey. Here we have formed a beginner’s guide on your average basis to start your free gym workout journey with basics for a month.

Also Read: Top Calisthenics Workouts for Beginners

A glance at the beginner’s free workout plan:

1st week: Full-body split

2nd week: 2 days split: Upper body and lower body

3rd week: 3 days split: Push, Pull, and Legs

4th week: Four-day split: Full body

Week 1 of hitting the free gym workout plan

You need to follow up with your plan by raining your whole body. You will be training all your major body parts in every workout.

1. 3 days of training with hitting every major body part with 1 exercise for every muscle in every session should be your first week’s target.
2. A rest day between your everyday free gym workout plan is necessary as it allows the torn-up muscles to recover. That is, if you work out on Monday, have to rest on Tuesday, and carry on hitting your free gym workout plan at least thrice a week.
3. A list of moderate weight movements with every muscle group should be the target initially so that you gain proper balance and posture first.
4. This week you will do 3 sets of all the free gym exercise workouts you have chosen. Like 3 sets of dumbbell curls for arms, 3 sets of leg presses for legs, and 3 sets for chest presses on each initial day. You may pick the workouts as you wish.
5. And with rolling time, increase the set count to 9 sets for every body part. The reps per set should range around 8-12 per set. This rep count is suitable for you and can be applied for both noobies and pros.
6. Try to increase the set count gradually, i.e. 8 reps on the first set, 10 on the second, and 12 on the last if you are doing 3 sets.

Week 2 of hitting the free gym workout plan

Now it’s time to train different body parts on different days with a two-day training split, i.e. you will need to train different body parts in a total of four days that is split between two

● Monday and Thursday – train your upper bodyparts

● Tuesday and Friday – train your lower bodyparts

and each body part needs to be trained twice. Let Wednesday, Saturday, and Sunday be your recovery day. This week you will do most of the exercise from week 1 by adding one move to each body part (except your abs) to train different muscle groups from multiple angles. This week, try to increase your reps count for each set of exercises.

Week 3 of hitting the free gym workout plan

In the third week of the free gym workout plan, you will step it up to a three-day training split by adding one new exercise to each body part.

● Day 1: Train all your “pushing” body parts (Chest, triceps, Shoulder)

● Day 2: Train all your “pulling” body parts (biceps, backs) and abs.

● Day 3: Train your lower body parts (quad hamstrings, calves)

You will have to train each muscles group with two exercises of 3-4 sets each

● 4 sets for more significant body parts (chest, hamstring, backs, quads, shoulder)

● 3 sets for smaller body parts (calves, biceps, abs, triceps)

Overall for this week, you will train a total of 15 sets for more significant body parts and 12 sets for smaller body parts in the range of 8-15 reps.

Week 4 of hitting the free gym workout plan

For the final week of the free gym workout plan program, you will have to train in a four-way split for four days so that each body part is trained just once (except for your calves and abs, which are to be trained twice).

In four-way split training, you will need to train fewer body parts (generally 2-3) per workout, allowing you to train in higher volumes and give more attention to each muscle group. Gradually try to add more sets to individual exercises.

There is no need to learn new exercises for this week. Rather than learning new exercises, focus on intensity in your workout.

What are the 10 best exercises?

The ten best free gym workouts are as follows:

1. Front Squat
2. Bulgarian Split Squat
3. Pull up
4. Barbell Bench Press
5. Farmer’s Walk
6. Barbell Row
7. Military Press
8. Barbell Glute Bridge
9. Dip

Also Read: Hip Extension Exercise Guide 2022 [Butt & Glute Exercise] for Men and Women

In the U.S. a majority of sports nutrition supplements sum up to a total of $3.1 billion in annual sales contain Creatine in them.

Your answer might have been ‘NO’.

 If so then let you first know something about Creatine and then, we will continue to the benefits of Creatine and vitamins for bodybuilding.

Creatine is a nutrient that can be found in foods such as fish, red meat, and beans and can also be found in some of our body parts such as the liver, kidneys, pancreas, and the brain.

50% of Creatine is naturally found in these body parts. Therefore, Creatine is not a magic word. You consume it daily from your foods, mostly from non-veg foods.

Yes, they also consume it from their foods such as beans but in very small amounts as compared to the non-vegetarians. Why? Because there are many benefits of Creatine in the growth of muscles and body. It is widely used by athletes and some older people to get some energy for performing their daily exercises.  

Yet despite the researched benefits of Creatine, some people avoid the use of Creatine because they’re afraid of thinking that taking it daily is injurious to health and there are Creatine side effects.

So, are the Creatine side effects portraits a bigger picture than the benefits of Creatine? Let’s find out!

Let us list out some of the harmful effects of taking Creatine for which you have been reading this article:

Some of the Creatine side effects include the following:

• Kidney Damage                      
• Liver Damage
• Weight Gain
• Dehydration
• Digestive Problems
• Kidney Stones
• Muscle cramps
• Compartment Syndrome

How Does Creatine Affect Your Body? How Does Creatine Side Effects Works?

Since Creatine is a nutrient its effect on our body is not so high and severe. If you are taking it on a daily basis with high doses of something about 10 grams with other vitamins for bodybuilding then It can cause muscles to draw water from the whole body. Loss of water from the body can affect your body in many ways such you can become the prey! With dehydration, your muscles cramp rate may increase.

Does Creatine Really Damage Your Kidneys|Myth or Truth?

Creatine Supplements along with vitamins for bodybuilding sometimes raise the level of creatinine in the blood which is a measure to diagnose kidney or liver problems because creatinine is a waste product that is to be filtered by the kidney. Now, since you are taking it in normal doses the amount of creatinine produced in the blood is easily filtered by your kidneys and hence your kidneys remain safe. But if you are taking that supplement nutrient in high doses of 10 grams or 15 grams then the quantity of creatinine also increases which then becomes harder for kidneys to filter resulting in damage to the kidneys.

Want to Stay Away From this Problems?

The answer is a big YES’,                                                                                      

RIGHT?                   

So, to stay away from these problems, some plans are to be followed strictly which are listed below:

• First of all, if you are taking high doses of vitamins for bodybuilding to get more benefits of Creatine daily, then you should stop it immediately. Health remains safe if you are taking 5 grams of it per day.
• Are you drinking an adequate amount of water per day?                          

 If not then start drinking water brother! Because water is the only thing that can reduce the harm level of your body. Take 3 to 4 liters of water during the workout.

• Do you exercise under extreme heat conditions? If this answer is also yes, then stop doing exercise in the heat or under the sun, because if you are doing that then you are losing a large amount of water from your body very rapidly resulting in dehydration and cramps in your body.
• Avoid thinking of taking the benefits of Creatine on an empty stomach as it can cause cramping in the stomach.

So, now you are aware of the side effects of taking excessive benefits of Creatine and the problems caused due to it and also you have got the knowledge to stay out of it. 

But we all know that every product has got some side effects and some good effects also. We have discussed the side effects of exploiting the benefits of Creatine and vitamins for bodybuilding, so now we will understand the actual benefits of Creatine without actually misusing it.

There are many benefits of Creatine, let’s discuss those now.

Benefits of Creatine

 Hey Guys!!

You must be thinking why read this article to learn the vitamins for bodybuilding and the benefits of Creatine as you already know its harms so, you are not going to be using it, right?

There must be no benefits of Creatine, right? Vitamins for bodybuilding must not be used, right?

If you think so, then I must say that you are thinking wrong and you are unaware of some of the most important benefits of Creatine and vitamins for bodybuilding which you should know.                                    

So, just relax and take your sit as here I am going to tell you some interesting facts and benefits of Creatine and vitamins for bodybuilding, which you are unaware of.

Foods Containing Creatine:

There are large numbers of supplements and vitamins for bodybuilding that contain Creatine in it. Monohydrate Creatine is now available as a supplement which is perhaps the best but here we will be talking about the foods that we eat daily, does they contain Creatine in them and if yes then what is the amount of Creatine it contains? Let’s now list the foods that are rich in Creatine monohydrate.

• Animal meat: one pound of Beef contains 5 grams of Creatine and that one pound of red meat contains 2 grams.
• Fish:  there are 4.5 grams in one pound of salmon. Other kinds of seafood such as tuna, sushi, and sashimi also contain rich amounts of nutrients.
• Milk: it has been researched that 1 liter of milk contains 1.5 grams of Creatine in it.

Now you know that which food contains what amount of Creatine, we will be discussing the benefits of Creatine and vitamins for bodybuilding.

The Benefits of Creatine are as follows:

• Creatine helps muscle cells to produce an extra amount of energy which can be utilized to do more exercises.
• It can raise the levels of insulin-like growth in the body and muscles. It increases the mass of muscle.
• It can increase the water-holding capacity of your muscles and hence more quickly the muscle grows.
• It can improve the intensity of exercise performance by 15%
• It can help you to fight Parkinson’s disease by reducing the level of dopamine.
• It fights with other neurological diseases like Alzheimer’s disease, ischemic stroke, epilepsy, etc.
• It has also shown the benefits of fighting against Amyotrophic Lateral Sclerosis (ALA).
• It may lower the blood and sugar levels of your body and can fight against diabetes.
• It can improve the functionality of our brain. Searchers have found that the brain requires a significant amount of ATP to function properly.

Vitamins For Bodybuilding:

Hey! Welcome to this manual on Bodybuilding.                                      

First of all, I would like to “Congratulate” you that you have made it this far to the “vitamins for bodybuilding” part.

Here, I will be teaching you everything you need to do to have a great muscular body.                                                    

So are you excited to read this? Of course yes’ and that is why you are reading this article right?  So let’s start!

What is the first thing to keep in mind to build a muscular body?

Nutrition :

 Bodybuilding stimulates your muscle growth. But if you want to maintain and enhance your body weight, you need to have a good structure in your diet and essential vitamins for bodybuilding.

So, first of all, you need to change your fooding style, you must include nutritional foods and vitamins for bodybuilding in your daily diet only then you can stay in the best shape possible.

Thinking about the foods that can yield proper nutrition? Don’t worry, here I will be providing you with information about the foods that you must include in your diet plan.

Here is a basic overview of the nutrients your body needs :

• Proteins: It is the chemical building block by the help of which our tissue, cells, and organs are made.
• Carbohydrates: it is your source of energy that is composed of simple and complex carbohydrates.
• Fats: These are your energy storage units.
• Vitamins: these are required for your bodily operations and are produced naturally. Vitamins for bodybuilding are very crucial.

Do you know which vitamins for bodybuilding and minerals are important for body growth? Okay if you don’t know, then no need to worry as I am here to help you choose the right vitamins for bodybuilding and minerals.

So, now let’s discuss the important vitamins for bodybuilding and minerals you need for Bodybuilding :

• Calcium: it is a mineral that makes your bones teeth and muscles stronger and also plays a vital role in muscle contraction and energy metabolism.
• Iron: iron forms part of hemoglobin, the red pigment of blood which is essential for maintaining energy levels high.
• Vitamin C: this type of vitamin for bodybuilding protects against energy-sapping infections and also protects the body from exercise-induced oxidative stress.
• Vitamin D: This helps the body to absorb calcium and phosphorus. (sources: oily fish, olive oil, eggs, yogurt, sunflower seeds, etc.
• Vitamin B12: A type of vitamin for bodybuilding B12 ensures that the brain and muscles are working efficiently. (sources: Eggs, marmite, meat, milk, etc,.)

FAQs                                                                         

 Here are some FAQs about the benefits of Creatine.

Ques. When were the benefits of Creatine identified?

Ans. Creatine was first identified in the year 1832 by Michael Eugene Chevreul. Once he isolated the water extract of skeletal muscle and named that crystal precipitate after the Greek word (KREAS).

Ques. Can it be found in vertebrates?

Ans. Yes, It can be found in vertebrates where it facilitates the recycling of Adenosine Triphosphate(ATP).

Ques. Do Creatine side effects cause any problems in excretion?

Ans. In the 1920 study, it was concluded that consumption of Creatine in large amounts did not result in its excretion process.

Ques. Are the benefits of Creatine synthesized?

Ans. Yes, it is synthesized in the liver and kidneys at an estimated rate of 8.3mmol.

So, guys here we have learned all the things that are required for building good physical health and especially, the vitamins for bodybuilding.

Nowadays fitness plays a vital role in living a respectful and healthy life. We must do beginner workout routine for men and eat healthy foods to stay fit.

You know what? According to today’s society if you don’t build a good physique, then you are not fit to live with society and friends, I think it is good.

Don’t be lazy and weak, wake up early and start your day with some healthy meals and exercises.

One dedicated professional male fitness model can create their style and encouragement of thousands of people. All people agree that behind the making of their physique with hard work. Social media is flooded with every superstar fitness male model. Not only for their handsome superbly are had had fitness but also they also got talented. Their dedication or fitness results throw in thousands of people for mindset staying well or energetic and also throw dedicated person or discipline.

Top Male Fitness Model 2023

Though you are a countless male model, you achieve tremendous success in future life and get many fans and follow this fitness male social media or otherwise. Nowadays, in the industry, top fitness male models are becoming very important. 

Many top fitness models carry out their online training programmer design to get into perfect shape. Male models show off their bodies from different angles and exit for it. They are inspired by other female bodybuilders out there. The bodybuilder boosts their masculinity and maintains their body sex hormones.

Most people think that it’s not easy that become a fitness model, but it’s not difficult to become a fitness model cause if you maintain your diet, go to the gym with hardworking, and maintain your mind then you will be a fitness model like all of the famous fitness model and if you follow them then you will also become like them. Now let you have a look and know the perfect physique and how they were able to achieve their milestone success in their lives. I will tell you a shortlist of a few perfect fitness models. 

World Top Male Fitness Model List 2023

1. Anton Antipov 

Name: Anton Antipov
Born: Nalchik, Russia
Height: 1.82 m
Weight: 77 kg
Nationality: Russian

Anton Antipov was born or he is belonging to a good family. He is going to be a nice model soon and he gained weight for his modeling and he became a top model. He is becoming a well-known model and his awesome physical fitness gets an opportunity and gives a new chance and opens the doors to success.

2. Sergi Constance 

Name: Sergi Constance
Born: 25th Oct 1988, Valencia, Spain
Height: 1.85 m
Nationality: Spanish
Education: University of Valencia

Sergi Constance was born In Spain and he belongs to a nice family in Spain. In a very short time, He achieved the title of the top male fitness model in the world. His determination is very high and awesome that’s why People are following him. He is always trying to become a top and give the best. He is an inspiration for all people who have a dream and want to become like him. He is an SEO for his own company and he is a dream boy to all people. 

3. Lazar Angelov

Name: Lazar Angelov

Born: 22th Sept 1984, Sofia, Bulgaria
Height: 1.8 m
Weight: 88 kg
Nationality: Bulgarian

Lazar Angelov is a Bulgarian fitness model who has a 6 pack in the industry and he is one of the top male fitness models. According to him, It’s not very difficult to achieve a body-built shape but it’s really very hard to maintain it. He is also a fitness trainer with a fitness model. If anyone desires Lazar’s body fitness then you must be following his rules and follow his fitness training tips. His body gives thousands of people inspiration and motivation but he also believed that who want to achieve milestones patience is the key for anyone.  

4. Simeon Panda 

Name: Simeon Panda
Born: 28 May 1986

Simeon Panda, when he entered college then he started working hard. He is a fitness trainer. He started lifting weights in his home. He has built up admirable physiques soon and he is showing it around the world. He is the owner of Sportswear Company. He also called the judge a fitness competition.

5. Jeco De Bruyn 

Name: Jaco De Bruyn
Height: 6’1″ (185.5 cm)
Year Of Birth: 1984
Nationality: South African
Profession: Professional Bodybuilder, Fitness Model

When Jeco De Bruyn was a teenager, he started a fitness model. Day by day he developed his bodybuilder and he was appreciated all over the world for his physique. He is a nice-looking guy and that’s why he was getting success all over the world. He won many shows and he is an International Fitness icon in the fitness industry.      

6. Marc Fitt 

Name: Marc Fitt
Height: 5’10” (177.5cm)
Nationality: Canadian
Weight: 175 – 185lbs (79.4 – 83.9kg)
Year of Birth: 1990

Marc Fitt is a Canadian top modeler. He is also an entrepreneur. He made his reputation online and he earned lots of money for commercials and endorsements. Marc also doing hard work for his apparel company and he also works hard help to Charitable organizations. He got success at an early age for his nice physiques. Marc has been continuously working hard to improve his image among people. He was giving an example for all of the people that if you have determination and hard work then you will succeed very soon.

7. Steve Cook 

Name: Steve Cook
Born: 10th Dec 1984, Boise, Idaho, United States
Height: 1.83 m
Weight: Contest: 205 lb (93 kg);
Off-season: 215 lb (98 kg)

Steve Cook is an American bodybuilder. He has always participated in Fitness. Because This bodybuilding meant to him that’s why he has been participating. He has been practicing it since he started reading in high school and when he was a teenager he broke records for lifting weights. Steve is always trying to motivate himself and keep practicing for his dreams to come true.

8. Joey Swoll 

Name: Joey Swoll 
Height: 5’6″ (167.5cm)
Year of Birth: 1986
Weight: 205 – 215lbs (88.5 – 93.0kg)
Nationality: American

Joey Swoll was born in 1986. When he was a child, he would take part in various sports and always compete in nature.

So, most male models do not realize whether they had plastic surgery or not, plastic surgery specialists say, Nowadays, it’s very common for Male models to have plastic surgery on their forehead and crow’s feet cause they will appear a little younger.

9. Rob Riches 

Name: Rob Riches
Year Of Birth: 1983
Height: 5’10” (177.5cm)
Chest: 41″
Weight: 185 – 195lbs (83.9 – 88.5kg)
Waist: 31′

Rob Riches was born in the UK. He is a top male fitness model. He is an athlete. He also participates in competitions. He makes people motivated and helps to encourage their future fitness model.

10. Kris Gethin

Name: Kris Gethin
Born: 18th Aug 1974, Wales, United Kingdom
Spouse: Marika Johansson (m. 2007)
Height: 1.72 m

Kris Gethin is the strongest male fitness model on my list. He is an International famous trainer. He is the Chief Editor of the CEO and one of the most famous fitness people in the previous chief of Bodybuilding.com.

11. Daniel Blackwell 

Name: Daniel Blackwell
Year Of Birth: 1991
Height: 6’1″ (185.5cm)
Nationality: British
Profession: Fitness Model

Daniel Blackwell in the UK. He is one of the other male fitness in the world. Before he was a football player but when he was injured then left this football playing. After, the intros

Diced with Jim and he found a new passion for his future life.

12. Sadik Hadzovik

Name: Sadik Hadzovik
Weight: 185 – 195lbs (83.9 – 88.5kg)
Nationality: Bosnian
Height: 5’11” (180cm)
Waist: 30″

Sadik Hadzovik was born in Bosnia. His childhood was very difficult. When his family was refugees then they traveled to America. Sadik started his first competition in 2011, and also he started working hard at the NSP Eastern USA championship.

13. Ben Booker 

Name: Ben Booker
Weight: 185 – 195lbs (83.9 – 88.5kg)
Height: 6′ (183cm)

Ben Booker is a top national model. He is also the author of the Second Chance Lifestyle. He is also the creator of the Razor Hybrid crossover. Ben’s Booker became the inspiration of the top fitness models.

14. Mike O’hearn 

Full Name: Michael O’Hearn
Born: 26th Jan 1969, Kirkland, Washington, United States
Height: 1.87 m
Nationality: American
Education: Juanita High School

Mike O’hearn in the United States, is a bodybuilder, actor, Fitness Trainer, and one of the most fitness male models. He is the most popular male fitness model and he was more than 500 times placed in Magazine. He also was chosen 7 times as a male fitness model.

15. Ulisses JR 

Name: Ulisses JR
Year Of Birth: 1976
Height: 5’10” (177.5cm)
Waist: 32″
Nationality: American

Ulisses JR, when he was a child, had a Skinny boy. He started a fitness diet to get a muscular body. He had a Weight loss for his gain. His coach encouraged him to weight loss, and hard-working for a shining future and it was the beginning of one of the top male fitness models.

16. Jeff Seid 

Name: Jeff Seid
Born: 12th Jun 1994, Renton, Washington, United States
Height: 1.83 m
Movies: Kommando 1944
Books: Guide to Aesthetics

Jeff Seid was born in Washington, United States. Jeff Seid is an American actor, author, entrepreneur, model and fitness icon. With over 4.5 million followers on Instagram, 3.3+ million followers on Facebook and 1.31+ million subscribers on YouTube Jeff is one of the most popular Influencers in the fitness industry. When he was Five, He started playing and it was the beginning of his top greatest male fitness model.

17. Roger Snipes 

Name: Roger Snipes
Born: 5th Feb 1979, North Middlesex University Hospital, London, United Kingdom
Height: 1.8 m
Weight: (In Season): 220lb/100kg; (Off Season): 229lb/104kg

At first, Roger Snipes started his career Athlete and Sprinter. He is one of the best fitness models in the British. He started his bodybuilding after he won his U.K. Mr. Britannia. He is the Famous UK. In the WBFF European Championship, he earned many honors. 

18. Micheal Thurstone 

Name: Micheal Thurstone
Year of Birth: 1990
Height: 6′ (183cm)
Nationality: British

Micheal Thurstone was born in Leeds, UK. When he was a teenager, he was one of the most famous models of Magazine covers. He made a name for himself very soon and he is also a Personal trainer.

19. James Ellis 

Name: James Ellis
Height: 6′ (183cm)
Nationality: American
Profession: Bodybuilder, Fitness Model

James Ellis belongs to the United States. He is a motivational, personal, or celebrity trainer. He is also an expert on fitness. He has been placed in more than 50 magazines. 

20. Cory Gregory 

Name: Cory Gregory
Height: 5’11” (180cm)
Weight: 185 – 195lbs (83.9 – 88.5kg)

First, CoryG is a serial fitness entrepreneur, leader in the nutrition industry, and a top fitness training expert. Now he is a very successful person. Cause now he is a successful bodybuilder and personal trainer.

21. Colin Wayne 

Name: Colin Wayne
Born: 25th Aug 1989, Huntsville, Alabama, United States
Height: 1.88 m
Movies: The Perfect Physique

Colin was born in the USA, Alabama. He decided he has Joined the Alabama Army National Guard when he was 20 years old. After, he became a fitness model.

22. Darian Albarez 

Darian is the owner of the Famous Gym in Miami. He is 33 years old. He is one of the top fitness models. 

23. Scott Baptie 

Scott Baptie is the author of the “101, Ways to Lose Weight and never find it again” book. He is a Sports Nutritionist. He is also a Fat loss coach and podcast host.

24. Matthew Noszka 

Matthew Noszka is an American Actor. He was born on 27 October 1992. He is an international model. He also discovered it on Instagram. 

25. Hrithik Roshan 

Name: Hrithik Roshan
Born: 10th Jan 1974, Mumbai
Spouse: Sussanne Khan (m. 2000–2014)
Height: 1.8 m
Profession: Actor, Fitness Model, Dancer

Hrithik Roshan is a Bollywood superstar. He is one of the most male fitness models or actors in the world. All of the people called him to Greek God because of his beautiful look and physique.

26. Matus Valent 

Name: Matus Valent
Born: 20th April 1981
Height: 6′ (183cm)
Nationality: American
Profession: Fitness Model

Matus was born in Slovakia. He is an international fitness model, sponsored athlete, and entrepreneur who lives in Los Angeles. He was placed in some of the biggest world magazines. He was inspired by his father. His father was a bodybuilder. He is following a cover model body because he wants to be the top fitness model in the world. At last, Matus is a famous man for his workout for abs or chest.

27. Pham Wood Bridge 

Name: Pham Wood Bridge
Height: 5’5″ (165cm)
Weight: 165 – 175lbs (74.8 – 79.4kg)

Pham was born in Northern California. He always wanted to keep fit. He was playing every sport. He also focused his energy on his fitness. As a result, He grows a world-famous bodybuilder, and fitness model. He has one of the greatest recognizable bodies in the world and that’s why now he is an inspiration for millions of people in the world.

28. Blessing Awodibu 

Full Name: Blessing Awodibu
Date of Birth: 20th Sept 1991
Weight: 235-245lbs (106.6-111.1kg)
Height: 5’10 (177.5cm)
Nationality: Irish

Awodibu is a 2x Arnold champion. He is a pro bodybuilder, influencer, and personal trainer, he is not a joke. Many people say that He is one of the funniest bodybuilders. He is also introduced like that on Instagram. He is a perfect example for these people who say that bodybuilding is a boring matter.   

29. Bradley Martyn 

Name: Bradley Martyn
Born: 22 May 1989
Height: 6’3″ (190.5cm)
Profession: American Youtuber, Fitness Enthusiast, and Entrepreneur

Martyn is famous for his crazy performing squats on a hoverboard. He is also famous for his crazy jumping out of swimming pools. He was also squatting with girls on the Barbell.   

30. Mike Rashid 

Name: Mike Rashid
Born: 14th March 1982
Height: 5’11” (180cm)
Profession: Power Bodybuilder, Author, Actor, Entrepreneur, Former Boxer

Rashid believes that when the man sets their mind in any work field then he will succeed in life. Mike also had a mindset in bodybuilding and at last, he was a success. He has his own Entrepreneurial side and he also has supplement and apparel brands.

The fitness model works hard today and night for years to get a perfect shape. It’s very difficult for there is maintaining to perfect shape for a long time. The health and fitness industry is getting known among people is if they become a bodybuilder then they are inspiring young boys. Body Builder does not earn much money. Well, in the end, if you want to get a nice body shape and want to inspire your body for other people you also follow this male fitness model that is your inspiration. And also you have to work hard to get success.

Also Read: Top 25 Hot Instagram Female Fitness Model with Biography

Backpacking is a thrilling and adventurous activity that allows you to explore some of the most beautiful natural landscapes while challenging yourself physically and mentally. However, it can also be physically demanding, requiring strength, endurance, and agility. Whether you’re a seasoned backpacker or new to the trail, proper training can help you prepare for the challenges of your next adventure. In this guide, we’ll cover everything you need to know about training for backpacking, including building endurance, improving strength and agility, creating a training plan, and proper nutrition and gear selection.

Building Endurance

A backpacking trip requires you to walk long distances with a heavy backpack, so building endurance is essential to help you handle the aerobic demands of the trip. A great way to build endurance is by adding cardiovascular exercise to your training routine. Cardio workouts and activities like walking, hiking, cycling, and running can help you increase your stamina and endurance over time. Start with shorter distances and gradually increase your distance and pace. You can also try interval training, which involves alternating between periods of high-intensity exercise and rest or low-intensity activity. 

Improving Strength and Agility

Backpacking also requires you to carry a heavy backpack, climb steep hills, and navigate uneven terrain, so building muscle strength and agility is important. Resistance and strength training, such as weight lifting and bodyweight exercises, can help you build strength and improve your overall fitness level. To focus on building strength, target exercises that work your legs, core, and back muscles, as these are the areas that will be working the hardest during your backpacking trip. Strength training exercises for lower body muscles include squats, lunges, deadlifts, and rows. These exercises can be performed using weights or just your own body weight. 

Balance and stability exercises are crucial for hiking and backpacking, as they help improve your body’s ability to maintain stability on uneven terrain. Yoga, Pilates, and balance board exercises are all great options for improving balance and stability. These exercises can help strengthen core muscles, improve balance, and enhance body control. Incorporating them into your training and workout routine can help prevent injuries and improve your overall performance on the trail.

Remember to always prioritize proper form when performing exercises to prevent injury. If you’re new to resistance training, consider working with a personal trainer or taking strength training fitness classes to learn proper form and technique. 

Creating a Training Plan

When preparing for a backpacking adventure, it’s essential to create a training plan that fits your fitness level and goals. Start by setting specific goals for your trip.  Consider the distance you’ll cover, the weight you’ll carry, and the number of days you’ll spend on the trail. Once you have a clear goal in mind, you can create a training plan that gradually increases the weight and distance of your backpacking training over time. Remember to include endurance, agility, and strength exercises. Be sure to include rest days in your plan to allow your muscles to recover and prevent injuries. Skipping rest days can lead to overtraining and injury, which can set your training back significantly.

When creating your training plan, it’s important to take things slow and steady. Don’t try to push yourself too hard too quickly, as this can lead to injury or burnout. Instead, focus on building your endurance and muscle strength gradually over time. This might mean starting with a short hike and light backpacks and gradually increasing the length and weight of your trips as your fitness level improves.

Nutrition and Hydration

Besides training for hiking and backpacking through exercise, don’t forget to fuel your body. Proper nutrition and hydration are significant for a successful and safe backpacking experience. Make sure to eat a balanced diet that includes plenty of protein, healthy fats, and carbohydrates to give your body the energy it needs to handle the physical demands of the trip. Drink plenty of water to stay hydrated, especially if you’re hiking in hot and dry conditions. It’s also essential to pack plenty of snacks and high-energy foods to eat throughout the day to keep your energy levels up.

Selecting the Right Gear for Backpacking

Selecting the right gear ensures a safe and comfortable hike. Invest in a high-quality backpack that fits properly and distributes weight evenly across your back. Pack accordingly, keeping in mind that a lighter pack is easier to carry and can help prevent injury. Pack appropriate clothes for the weather conditions, such as a waterproof jacket, warm layers, and a hat and gloves if necessary. Invest in a good pair of hiking boots or shoes with good traction to prevent slips and falls

Start Training for Your Backpacking Trip with Chuze

Preparing for a backpacking trip can seem overwhelming, but with the right training and preparation, it can be a rewarding and unforgettable experience. If you’re looking for a place to begin your backpacking training, we’re here to help!

At Chuze Fitness, we’re all about self-kindness and self-care, and preparing for a backpacking trip is an excellent way to show yourself some kindness and care by getting in shape and ready for the adventure of a lifetime. With a gym membership, you can access state-of-the-art equipment and a variety of fitness classes tailored to your needs. Stop by a Chuze gym near you and join a community that will help prepare you for your trip! 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

The post How to Train for Backpacking appeared first on Chuze Fitness.

Hiking is a great way to get outdoors, challenge your body, and connect with nature. Whether you’re planning a day hike or a long trek, training for hiking is important to make sure you’re prepared for the physical demands of the trail. Training for backpacking or hiking requires a combination of endurance, strength, and agility, as well as proper fueling and hydration. In this article, we’ll provide tips and exercises to help you train effectively and safely for your next hiking adventure.

Endurance 

Endurance is essential for hiking, especially if you’re planning a long-distance hike or backpacking trip. The best way to build cardiovascular endurance is to start slow and gradually increase your hiking distance and elevation over time. Begin with shorter, easier hikes, and gradually increase the difficulty to a longer hike.

Another effective way to build endurance is incorporating cardio training into your workout routine. Running, cycling, and swimming are all excellent forms of cardio that can help improve your cardiovascular health and stamina. Aim to do at least 30 minutes of cardio exercise, three to four times per week, to build endurance for hiking.

Strength and Agility 

Hiking requires not only endurance but also strength and agility. Resistance training, such as weightlifting, can help build the lower body and core muscles necessary for hiking, such as your legs, glutes, and core. Incorporate exercises such as squats, lunges, and step-ups into your workout routine to improve lower body strength. Don’t forget to also work your upper body, including your back, shoulders, and arms, as you may need to carry a backpack or trekking poles on your hike. Exercises like push-ups and pull-ups can help improve your overall strength and balance.

In addition to resistance training, balance and stability exercises can help improve your agility and reduce the risk of injury on the trail. Exercises such as single-leg squats, planks, and yoga poses can help improve your balance and stability, making it easier to navigate uneven terrain on the trail. Plyometric exercises like jump squats or box jumps can also help improve your overall agility, as well as yoga or pilates to help improve your balance and flexibility.

A Training and Workout Plan

To create a hiking training plan, start by setting a goal for your hike, such as distance or elevation gain. Then, gradually increase your training over time to match your goal. For example, if you’re planning a 10-mile hike with 2,000 feet of elevation gain, start by hiking shorter distances with less elevation and gradually increase over several weeks or months.

Gradually increasing your hiking distance and elevation over time is essential to build endurance, but it’s important to do so at a pace that’s right for you. 

In addition to hiking, incorporate a variety of workouts into your training plan, including cardio, resistance and strength training, and balance and stability exercises. Aim to work out three to four times per week, with at least one rest day between workouts to allow your body to recover.

Fueling and Hydrating

Proper fueling and hydration are essential for hiking, especially on long-distance treks or backpacking trips. Aim for a balanced diet with plenty of fruits, vegetables, lean protein, and carbohydrates to fuel your body for hiking. Drink plenty of water before, during, and after your hike, and consider carrying a hydration pack or water bottle with you on the trail.

The Right Gear and Clothing 

Selecting the right gear and clothing for hiking can make a big difference in your comfort and safety on the trail. Invest in a sturdy pair of hiking boots with good ankle support and traction, as well as breathable clothing that can keep you dry and comfortable on the trail. Consider carrying a backpack with essentials such as a first-aid kit, map and compass, and extra food and water.

Prepare for Your Next Adventure with Chuze

Hiking provides many benefits including staying active, relieving stress, and enjoying the outdoors. As mentioned above, it’s very important to prepare your body for a hike through exercise. A combination of endurance, strength, and stability exercises is usually recommended. And if you’re looking for a place to start, look no further than Chuze. 

At Chuze Fitness, you have access to a range of exercise equipment and fitness classes but with a gym membership, you can also benefit from exclusive deals and added amenities. These offerings can help get you ready for your next hiking trip. For a more personalized plan, you can even team up with one of our friendly and knowledgeable personal trainers to help you achieve your goals and get you outdoors! Find a gym near you today!

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

The post How to Train for Hiking appeared first on Chuze Fitness.

Deciding whether to set up a home gym or sign up for a gym membership can be difficult for anyone looking to start or continue their fitness journey. Each option has its own benefits and drawbacks. Also, what works best for one person may not work for another. 

So how do you decide? The choice will ultimately depend on your personal preferences, lifestyle, and fitness goal.

In this article, we will explore home gym vs gym membership, focusing on equipment availability, motivation, social support, and cost. This post will not only offer valuable insights to help you make a decision that supports your fitness goals, but also how to make the most of your workout no matter your choice.

Equipment Availability:

One of the biggest advantages of joining a fitness center is access to professional equipment through your membership. Gyms have a wide range of machines and equipment, from cardio machines to weightlifting equipment, that are not easily accessible or affordable to purchase for home use. Some facilities also offer amenities like a sauna, steam room, pool, massage services, basketball courts, and more. One downside of joining a fitness center is that you may find yourself waiting in line during peak hours for the equipment you want to use. Some gyms may also charge an extra fee to use amenities. 

On the other hand, a home gym gives you complete control over the personalized exercise equipment you invest in for your specific fitness needs. You can fill your workout space with equipment to suit your needs, whether that be a rack of free weights, a cardio machine, or a yoga mat. Another advantage of home gyms is the convenience of having all the equipment you need in one place. You can work out whenever you want and not worry about gym hours or equipment availability during peak hours. 

However, a disadvantage of a home gym is that you may not have access to the same variety of equipment as you would at a traditional gym. While you can invest in home exercise equipment like dumbbells, resistance bands, and a mat, you may miss out on specialized machines. Additionally, machines and equipment can be expensive, so building a well-equipped home gym can require a significant initial investment.

Motivation:

Motivation is a crucial factor in maintaining a consistent workout routine, and both home gyms and gym memberships can provide different ways to stay motivated to workout. 

One advantage of a gym membership is the built-in motivation of being around other people who are working towards similar fitness goals. Some people may find that working out alone at home can be demotivating, and without the support of others, it can be easy to lose focus or fall into a rut. Joining a gym can provide the social support and accountability that many people need to stay motivated. You can work out with others, join fitness classes, and get advice from trainers. The energy and atmosphere of a gym can be motivating and push you to work harder and stay consistent.

However, for some people, the social pressure of a gym can be a deterrent to working out. If you feel self-conscious working out in front of others, a home gym may be a better option for you. Working out in the comfort of your own home can also provide a sense of privacy and control over your workout environment. Additionally, you have the convenience of being able to work out whenever you want with a home gym without having to worry about commuting or finding parking. 

One downside of this is that the distractions of home life can make it difficult to stay focused and committed to your fitness goals.

Social Support:

As mentioned, social support can be crucial when trying to stay motivated. While a home gym can offer privacy and control over your workout environment, it may lack the social support of a gym community. Gyms offer the opportunity to meet and connect with others who share similar fitness interests and can provide accountability and encouragement to stay consistent with your workouts.

Joining a gym can also provide a sense of community and belonging. If social support is important to you, look for gyms that offer group workout classes or personal training sessions. These options can provide a sense of community and accountability.

Cost:

Cost is a major consideration when deciding between a home gym and a gym membership. Setting up a home gym can be expensive since you’ll need to invest in gym equipment, space, and other essentials. However, once you have your workout space set up, you won’t have to worry about monthly fees or additional costs.

On the other hand, gym memberships can be more affordable in the short term, as many gyms offer low introductory rates or promotions. However, these costs can add up over time, especially if you don’t use your membership regularly or if the gym requires a long-term contract.

Making the Most of Your Workout Experience:

Whether you choose to join a gym or create a home gym, there are ways to make the most of your workout experience. 

• Set specific fitness goals: Having specific fitness goals can help you stay motivated and focused on your progress.
• Create a workout routine: Establish a consistent workout routine that fits your schedule and fitness goals. Whether your goal is weight loss or strength training and building muscle, include workouts that are tailored to your goal. 
• Warm up before exercising: Take a few minutes to stretch and get your body moving to reduce the risk of injury and improve your performance during your workout. Dynamic stretching, such as walking lunges or leg swings, can help prepare your body for your workout.

• Focus on proper form: Proper form makes a big difference in getting the most out of your exercises and preventing injuries. If you’re new to working out or trying a new exercise, find a personal trainer for guidance on proper form and technique.
• Find a workout partner: If you thrive on social support, find a workout partner who can provide accountability and motivation. As mentioned earlier, a fitness community or group workout classes are other ways to find accountability and motivation.
• Mix up your workouts: Variety is important to keep your workouts interesting and prevent boredom or burnout.
• Track your progress: Whether you’re using a fitness app—like iChuze— or a journal, tracking your progress can help you stay motivated and see how far you’ve come. Don’t forget to celebrate your wins and use setbacks as opportunities to learn and grow.

Join our Community at Chuze Fitness

Whether you choose to work out at home or join a gym, the key is to find what works best for you and stick with it. If you do choose to join a gym community, we’re here for you!

Chuze Fitness offers a variety of amenities, classes, and gym equipment to help you achieve your fitness goals in a supportive and inclusive environment. Whether you’ve been working out for years or just starting out, we believe everyone deserves to find a gym they love that will help them on their journey. 

Ready to experience Chuze on your own? Search “gyms near me” to get started today and explore our awesome facilities!

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

The post Benefits of Joining a Gym vs. Working Out at Home appeared first on Chuze Fitness.

You’ve got your workout routine planned, and you’ve set your goals. It’s time to actually hit the gym. But you may be wondering how often should you workout and when? It’s a question asked by beginners and seasoned gym-goers alike. Determining how often you should be working out isn’t a one-size-fits-all type of situation. 

You already know the significance and benefits of regular gym workouts, but it’s time to set your weekly workout plan and decide how often you should be exercising per week. 

Importance of Fitness Goals:

Before determining your ideal gym frequency, it’s crucial to establish clear fitness goals. Are you aiming to build muscle, feel healthier, or improve overall strength? Your goals will guide your training frequency and intensity of your workouts. Remember, setting realistic and achievable goals is key.

Benefits of Regular Gym Workouts:

Regular gym workouts bring a wealth of benefits that extend far beyond physical appearance. They improve cardiovascular health, boost metabolism, enhance mental well-being, and increase overall strength. According to the CDC, physical activity can also improve brain health, help manage weight, and reduce the risk of diseases. So, by hitting the gym regularly, you’re not only enhancing your physical health but also your overall well-being.

Cardiovascular Workouts 

Cardio exercises are essential for maintaining a healthy heart as well as improving brain, joints, and muscle health. Cardio exercises are also great for a weight loss journey. It’s recommended to aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.

Cardio Exercises

So whether you’re a beginner or a fitness enthusiast, incorporating cardio exercises into your routine offers a plethora of benefits. Some cardio workouts to include in your routine are:

• Running or Jogging: Lace up your shoes and hit the road or treadmill for this classic cardio workout.
• Cycling: Hop on a bicycle, indoors or outdoors, and enjoy the benefits of low-impact cardio exercise that strengthens the legs and improves cardiovascular fitness.
• Swimming: Dive into the pool for a full-body workout that is gentle on the joints and offers excellent benefits.
• Jumping Rope: A simple yet highly effective workout that can be done anywhere, it engages multiple muscle groups. and elevates heart rate.
• Dancing: Dance-based cardio workouts like Zumba combine fun and fitness in one energetic session.
• High-Intensity Interval Training (HIIT): HIIT involves alternating short bursts of intense exercise with periods of rest or lower-intensity activity.
• Stairs: Take the stairs instead of the elevator to engage the lower body muscles and get a quick cardio boost.

Strength Training:

Strength and resistance training are game-changing in the world of fitness. Like cardio, strength training has many benefits beyond building muscle mass. It can also improve balance and flexibility, increase stamina, encourage weight loss, decrease the risk of injury, and more. It’s believed that 30 minutes to an hour of strength and resistance training is enough to reap the benefits. 

Strength Training Exercises

The beauty of strength training is that there is an exercise to work out almost every muscle in the body. Some exercises to include in your routine are: 

• Squats: This powerhouse exercise targets the lower body muscles, including the quadriceps, hamstrings, and glutes. Start with your feet hip-width apart, lower your hips back and to a sitting position, and push through your feet to get back to standing position. You can do squats with body weight or add extra resistance using dumbbells, barbells, or a squat rack.
• Bench Press: The bench press is a classic upper-body exercise that targets the chest, shoulders, and triceps. Lay on a flat bench, hold the barbell with your hands slightly wider than shoulder-width apart, lower it to your chest, and then push it back up to the starting position. 
• Lunges: Lunges help target the quadriceps, hamstrings, and glutes while also engaging the core to improve stability. Standing with both feet together, step with one foot forward, lower your body by bending your knee until it’s at a 90-degree angle, and then push back up to the starting position. Repeat with the opposite leg. 
• Bicep Curls: These exercises isolate and target the biceps. Stand with a dumbbell in each hand, palms facing forward, and elbows close to your sides. Curl the weights upward as you contract your biceps, and then lower them back down. 
• Glute Bridges: This is another great lower-body exercise that targets the glutes and helps improve hip stability and strength. Lay on your back with your knees bent, feet together and flat on the ground, and arms by your sides. Press through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower your hips back down.

Flexibility and Stretching

Flexibility and stretching exercises are often overlooked but are crucial for maintaining proper joint mobility and preventing injuries. Prioritize stretching and warm-up exercises to prepare your muscles for the workout and cool-down exercises to promote recovery and flexibility. Dynamic stretching before a workout and static stretching afterward can be beneficial.

Yoga, Pilates, or dedicated stretching classes can also help improve flexibility and promote relaxation. You can do these as part of your workout routine or on a separate day dedicated to them. 

Setting Your Gym Schedule

The best way to determine your training frequency and how often you should hit the gym is by assessing your time constraints. Consider your daily schedule and determine how many days per week you can realistically dedicate to the gym. Also, determine how much time you can set aside to work out on those dedicated days. It’s better to have a consistent routine rather than sporadic workouts.

You can also use the information above regarding recommended times for different types of workouts to determine how often you should work out based on your goals. 

Remember, there is no one-size-fits-all answer when it comes to workout frequency. It varies based on individual circumstances and preferences. Listen to your body and adjust your gym schedule accordingly.

Maintaining Accountability and Motivation

Starting or continuing a fitness journey can be exciting. However, over time you may find yourself lacking motivation, or you might encounter challenges that test your commitment to hitting the gym. That’s where accountability and motivation come into play. Let’s look at some ways to help you stay on track

• Set Goals and track progress: Establish short-term goals and track your progress. Start by setting clear and specific fitness goals. Whether building muscle, losing weight, or improving overall health, having a well-defined target helps you stay on track. Don’t forget to celebrate small and big milestones and use them as motivation to keep pushing forward.
• Mix It Up: Avoid falling into a rut by varying your workouts to target different muscle groups. Alternate between cardio exercises, strength training, and flexibility workouts.
• Join Group Fitness: Group fitness classes can provide structure and motivation. Attending classes that align with your goals and preferences and participating in group workouts can help you stay motivated and on track. Not to mention, you’ll be able to find a supportive community of other individuals with similar interests and goals. 
• The Gym as a Recovery Space: Don’t limit your perception of the gym to workouts. You can embrace it as a place for recovery and relaxation too. By incorporating recovery practices into your gym routine, you’ll enhance your overall well-being and create a positive association with the gym. Incorporate activities like stretching, foam rolling, and using the sauna. 
• Listen to Your Body: Pay attention to your body. If you’re feeling fatigued or experiencing muscle soreness, consider lighter workouts or rest days. Rest and recovery are important for avoiding injuries and optimizing fitness performance.

Find a Schedule that’s Best for You

Finding your ideal training frequency is a personal journey. When you’ve set your schedule, Chuze Fitness is here to support you every step of the way. 

We understand the importance of exercise and every individual’s unique fitness goals and journey. You can find a community at Chuze to encourage you as you embark on your journey with fitness classes, various amenities, and locations across the country. 

Find a location near you today to become a part of the Chuze family! 

Sources:

CDC. Benefits of Physical Activity. https://www.cdc.gov/physicalactivity/basics/pa-health/  

Cleveland Clinic. The (Many) Benefits of a Cardio Workout. https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/  

American Health Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults  

Better Health Channel. Resistance training – health benefits. https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits  

Harvard T.H. Chan School of Public Health. Evidence mounts on the benefits of strength training. https://www.hsph.harvard.edu/news/hsph-in-the-news/strength-training-time-benefits/

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

The post How Often Should You Work Out or Go to the Gym? appeared first on Chuze Fitness.

Pilates has gained significant popularity in recent years. But what is Pilates exactly? It’s a highly effective form of exercise that promotes strength, flexibility, and body awareness. This method of physical conditioning has also become widely recognized for its numerous benefits. Let’s delve into its principles and techniques and uncover its many benefits for physical and mental well-being.

What Is Pilates?

Pilates is a method of body conditioning that focuses on controlled movement and proper breathing to build strength, flexibility, and endurance. Initially known as “Contrology,” Pilates was developed by Joseph Pilates during World War I to aid in the rehabilitation of injured soldiers. Over time, it evolved into a widely practiced exercise system that emphasizes the mind-body connection.

At its base, it emphasizes controlled movements, precise form, and specific breathing patterns. Pilates exercises often involve the use of specialized equipment like the reformer, Cadillac, or chair, in addition to mat-based exercises.

Pilates Principles and Techniques

The Pilates method is built upon a set of core principles that form the foundation of the practice. These principles include:

1. Concentration: Pilates requires focused attention and concentration on executing precise movements, ensuring maximum benefit and engaging the targeted muscles.
2. Control: The Pilates method emphasizes controlled and deliberate movements, which emphasizes quality over quantity. Each exercise is performed with precision and awareness.
3. Centering: Pilates focuses on developing core strength, also referred to as the “powerhouse.” Core muscles, including the abdominals, lower back, and pelvic floor, provide stability and support to the entire body during movement.
4. Precision: Each Pilates movement has specific alignment and form requirements. Precision is essential to maximize effectiveness and prevent injuries.
5. Flow: Pilates encourages flowing, continuous movements that transition seamlessly from one exercise to another, promoting grace, control, and efficiency.
6. Breathing: Proper breathing is a fundamental aspect of Pilates. It involves deep inhalations and exhalations to facilitate movement, enhance oxygenation, and engage the core muscles effectively.

The Benefits of Pilates

Pilates is renowned for its wide range of benefits, encompassing physical, mental, and even emotional well-being. Incorporating Pilates into your fitness routine can yield transformative results. Some of the key benefits include of Pilates:

Improved Core Strength and Stability

Pilates targets the deep core muscles, strengthening the abdominal, back, and pelvic floor muscles. This leads to better posture, enhanced stability, and reduced risk of injuries.

Increased Flexibility

Regular Pilates practice enhances flexibility by elongating and stretching the muscles and improving joint mobility. It helps prevent muscle imbalance and promotes a full range of motion.

Enhanced Body Awareness 

Pilates emphasizes mind-body connection, enhancing body awareness and promoting conscious movement. This increased awareness translates to improved coordination, balance, and posture in daily life.

Stress Reduction and Relaxation 

Pilates incorporates breathing techniques and mindful movements, offering a meditative quality that reduces stress, promotes relaxation, and improves mental well-being.

Injury Prevention and Rehabilitation 

The controlled and low-impact nature of Pilates makes it suitable for injury prevention and rehabilitation. It helps strengthen weak muscles, improves joint stability, and aids in the recovery process.

Improved Posture 

Pilates exercises target the muscles responsible for proper alignment and posture, helping individuals develop better posture and alleviate muscle imbalances caused by prolonged sitting or poor posture habits.

Increased Muscle Tone 

Pilates engages and strengthens various muscle groups throughout the body, resulting in improved muscle tone and overall body conditioning.

Better Balance and Coordination 

By enhancing core strength, flexibility, and body awareness, Pilates helps improve balance and coordination, making daily activities safer and more efficient.

Exploring Pilates Workouts and Classes

Pilates workouts can take various forms, from mat-based exercises to those performed on specialized apparatus. Here are some common options you may encounter:

Mat Pilates

Mat Pilates is one of the most accessible and widely practiced forms of Pilates. As the name suggests, it is performed on a simple exercise mat, requiring no specialized equipment. Mat Pilates focuses on bodyweight exercises that aim to improve core strength, flexibility, and overall body awareness. These exercises target the core muscles, arms, legs, and back, promoting better posture and alignment.

In Mat Pilates, practitioners use their body weight as resistance, making it a low-impact workout suitable for individuals of all fitness levels. The exercises involve controlled movements, emphasizing precision, breath control, and concentration. Mat Pilates sessions often incorporate a series of flowing movements that transition smoothly from one exercise to another, creating a seamless and invigorating workout experience. One of the many benefits of mat Pilates is that you don’t need fancy equipment to do the exercises. 

Reformer Pilates

Reformer Pilates is a dynamic and versatile form of Pilates performed on a specialized apparatus called the Reformer. The Reformer consists of a moving carriage attached to a frame with springs, ropes, and straps. These components provide variable resistance and support during exercises, making Reformer Pilates suitable for individuals of all fitness levels.

Reformer Pilates offers a full-body workout that targets core strength, stability, flexibility, and muscular endurance. The moving carriage challenges stability, while the adjustable springs allow for modifications to meet individual needs and fitness goals. Reformer classes can be tailored to beginners, advanced practitioners, or those undergoing rehabilitation, making it a highly customizable form of Pilates.

Classical Pilates

Classical Pilates, often referred to as traditional Pilates, follows the original teachings of Joseph Pilates. It encompasses a series of exercises performed on various apparatus, including the Reformer, Cadillac, Wunda Chair, and more. Classical Pilates focuses on building a strong core, improving posture, and developing long, lean muscles.

The precision and control emphasized in Classical Pilates aim to create a balanced and aligned body. Practitioners follow a structured sequence of exercises that engage the mind and body, promoting mindful movement and body awareness. Classical Pilates workouts are designed to flow seamlessly from one exercise to another, creating a harmonious and comprehensive workout experience.

How to Get Started

When starting your Pilates practice, it’s ideally best to find a qualified instructor. They can assess your fitness level, discuss any specific goals or concerns, and guide you through the proper techniques and modifications tailored to your needs. Here are some steps to help you get started with Pilates:

It’s also important to choose the right Pilates class or studio. Look for a studio with a positive and welcoming atmosphere, clean equipment, and a range of class options to suit your preferences. Consider trying a few different classes to find the style and environment that resonate with you.

Additionally, If you’re new to Pilates, starting with a beginner-friendly class is best. Many studios offer specific classes designed for beginners that focus on building a strong foundation, teaching proper alignment, and introducing basic Pilates principles.

Don’t forget to bring necessary equipment. Most Pilates studios provide the necessary equipment, such as mats and props. However, it’s always a good idea to check with the studio beforehand to know what is already provided. If you’re practicing at home, invest in a Pilates mat and any recommended props or accessories for additional support and comfort.

As with any other new form of exercise, start slow. Pilates is about quality of movement, not quantity. Start with basic exercises and focus on mastering the proper form and alignment before progressing to more advanced movements. Gradually increase the intensity and complexity of the exercises as you gain strength and confidence.

Lastly, prioritize hydration before, during, and after your Pilates sessions. Drink plenty of water to stay hydrated and support your body during the workout. Remember to fuel your body with nutritious foods to provide the energy needed for optimal performance and recovery.

Embrace the Power of Pilates at Chuze Fitness

Incorporating Pilates into your fitness routine opens the door to a world of well-being. From enhancing core strength and flexibility to promoting mindfulness, it offers a transformative experience. 

If you’re interested in trying out Pilates, look no further than Chuze Fitness. With fitness classes, state-of-the-art facilities, and a welcoming community, Chuze Fitness provides the ideal environment to embark on your Pilates adventure. Mat Pilates classes provide a focused and intensive workout that targets essential areas such as the abs, back, legs, and glutes, promoting overall body strength. Embrace the power of Pilates at Chuze Fitness, and discover the profound benefits it brings to your mind, body, and overall fitness level.

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

The post Pilates: What Is It & What Are the Benefits? appeared first on Chuze Fitness.

Tired of the same workout routines and looking for an efficient way to build strength, endurance, and overall fitness? Look no further than circuit training workouts. Circuit training is a versatile and effective exercise method that combines strength training and cardiovascular exercise, providing a challenging and time-efficient workout that targets different muscle groups. Let’s delve into the world of circuit training workouts, exploring benefits, different routines, and how you can incorporate it into your home exercising routine or in a circuit training class.

What is Circuit Training?

Circuit training is a form of exercise that involves doing various exercises in a specific sequence, with minimal rest between each exercise. The goal is to target different muscle groups and keep the heart rate elevated, combining strength training with cardiovascular exercise. The workout typically consists of 8-10 exercises, each lasting for about 30 seconds to 1 minute, followed by a short rest period before moving on to the next exercise.

One of the key benefits of circuit training is its versatility. You can customize the exercises to focus on specific muscle groups, making it ideal for individuals of all fitness levels.

The Benefits of Circuit Training

Circuit training offers a plethora of benefits that contribute to overall fitness and well-being. Let’s explore some of these advantages:

1. Efficient Full-Body Workout: Circuit training engages multiple muscle groups simultaneously, providing a full-body workout in a short amount of time. This efficiency is ideal for individuals with busy schedules who want to maximize their workout sessions.
2. Improved Cardiovascular Health: The combination of strength training and cardio exercise in circuit training helps improve heart health and increases your aerobic endurance.
3. Enhanced Muscular Endurance: By performing high repetitions with minimal rest, circuit training enhances muscular endurance, enabling you to perform daily activities with ease.
4. Increased Strength: As you challenge your muscles with resistance training exercises, you gradually build strength and muscle mass.
5. Versatility: As stated earlier, circuit training can be adapted to suit various fitness goals, such as weight loss, muscle toning, or performance enhancement.
6. Flexibility: Whether you prefer bodyweight exercises or incorporate equipment like dumbbells and jump ropes, circuit training allows for a wide range of exercises and variations.

Designing Your Circuit Training Routine

To create an effective circuit training routine, consider your fitness goals and the muscle groups you wish to target. Here’s a step-by-step guide to designing your personalized circuit workout:

1. Warm-up: Begin with a dynamic warm-up to get your blood flowing and muscles ready for the workout. Perform movements like arm circles, leg swings, and high knees for 5-10 minutes.
2. Select Your Exercises: Choose 8-10 exercises that target different muscle groups. Combine a mix of bodyweight exercises like squats, push-ups, and lunges with weighted exercises like biceps curls and overhead presses using dumbbells.
3. Set the Timer: Determine the duration for each exercise, usually around 30 seconds to 1 minute.
4. Plan the Circuit: Arrange the exercises in a sequence that allows you to transition smoothly from one exercise to the next. Consider alternating between upper body and lower body exercises to give specific muscle groups time to rest.
5. Perform the Circuit: Begin the circuit by performing each exercise for the designated time. Move from one exercise to the next with minimal rest between them.
6. Take Rest Breaks: After completing the entire circuit, take a short rest period of 1-2 minutes before starting the next round. Aim to complete 3-4 rounds in total.

Sample Circuit Training Routine

Here’s a sample circuit training workout you can try:

Push-ups (30 seconds) 

Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body towards the floor, keeping your elbows close to your sides, then push back up to starting position.

Bodyweight Squats (30 seconds) 

Stand with feet hip-width apart and lower into a squat position, keeping your knees in line with your toes.

Dumbbell Biceps Curls (30 seconds)

Hold a dumbbell in each hand, palms facing forward. Curl the weights towards your shoulders while keeping your elbows close to your body.

Jump Rope (30 seconds) 

Grab a jump rope and jump with both feet, aiming for a consistent rhythm.

Walking Lunges (30 seconds) 

Take a step forward with your right foot and lower into a lunge, ensuring your knee forms a 90-degree angle. Alternate legs.

Burpees (30 seconds) 

Start in a standing position, then squat down and kick your feet back into a plank. Perform a push-up, jump your feet back towards your hands, and explode into a jump.

Plank Hold (30 seconds) 

Get into a plank position with your elbows directly under your shoulders. Hold the position while engaging your core.

Mountain Climbers (30 seconds) 

Start in a plank position and bring one knee towards your chest, then switch legs in a running motion.

Remember to maintain proper form throughout each exercise and perform the routine at a pace that challenges you without sacrificing your technique.

Circuit Training at Home

If you prefer working out in the comfort of your home, circuit training is a great option. You don’t need expensive equipment to get started—bodyweight exercises can be just as effective! Here’s a home circuit workout to try:

• Bodyweight Squats (1 minute)

• Push-ups (1 minute)

• High Knees (1 minute): Run in place, lifting your knees as high as possible.
• Triceps Dips (1 minute): Sit on the edge of a sturdy chair or step with your hands placed beside your hips. Lower your body towards the ground, then push back up.
• Alternating Reverse Lunges (1 minute): Step back with your right foot and lower into a lunge, then alternate legs.
• Plank Jacks (1 minute): Get into a plank position and jump your feet out and in, similar to a jumping jack motion. 
• Glute Bridges (1 minute): Lay on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling while squeezing your glutes.
• Mountain Climbers (1 minute): Perform mountain climbers as described in the previous circuit.

Circuit Training Classes with a Personal Trainer

For those who enjoy working out in a group setting or prefer personalized guidance, consider joining a circuit training class led by a certified personal trainer. These classes offer a motivating and supportive environment, ensuring that you perform the exercises with correct form and intensity.

Whether you choose to perform circuit training at home or join a class with a personal trainer, this exercise method will undoubtedly elevate your fitness journey.

Explore Circuit Training with Chuze Fitness

Circuit training workouts offer a dynamic and efficient approach to achieving your fitness goals. By combining strength training and cardiovascular exercise, circuit training provides a comprehensive full-body workout suitable for individuals of all fitness levels. Incorporating circuit training workouts into your fitness routine can be a game-changer, and Chuze Fitness is the ideal place to kick-start this transformative journey. 

With its state-of-the-art facilities, certified trainers, various fitness classes, and welcoming atmosphere, Chuze Fitness offers the perfect environment to push your limits and elevate your fitness. Embrace the versatility and efficiency of circuit training, and discover the remarkable improvements in your strength, endurance, and overall well-being. Find a gym near you today and feel empowered.

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

The post Circuit Training Workouts appeared first on Chuze Fitness.

In today’s fast-paced world, finding time to hit the gym can be challenging. But who said you need fancy equipment to get fit and strong? Body weight workouts are great for anyone looking to build muscle, increase strength, and improve overall fitness—all from the comfort of their own home.

Body Weight Workouts are an excellent and convenient way to exercise and stay in shape. They don’t require any special equipment or added weight and can be done anywhere at any time. Check out these body weight workouts that are sure to get your heart rate up and help you reach your fitness goals.

The Basics of Body Weight Workouts

So what are bodyweight exercises? Body weight workouts, also known as calisthenics, are performed by using the weight of your body as resistance to strengthen muscles and improve flexibility. These exercises require no equipment, making them a cost-effective and convenient option for fitness enthusiasts of all levels.

One of the primary reasons to embrace bodyweight workouts is their versatility. With an array of exercises targeting different muscle groups, you can create a workout routine that meets your specific fitness goals.

Benefits of Bodyweight Training

One of the main benefits of body weight workouts is that they can be done anywhere, anytime. Whether you’re at home, traveling, or outdoors, you can always find a space to do these exercises. Since these workouts don’t require any equipment, the convenience eliminates excuses for not working out and allows consistent training.

Additionally, bodyweight workouts are highly effective at improving overall strength and muscle tone. Because these exercises engage multiple muscle groups simultaneously, they promote functional strength, helping you perform everyday tasks more easily. They also enhance core stability, posture, and flexibility, leading to better overall body alignment and reduced risk of injury.

Furthermore, these workouts offer a great cardio challenge. Many bodyweight exercises can be performed at a high intensity, leading to increased heart rate and calorie burn. This makes them great for those looking to lose weight or improve their endurance.
Lastly, these workouts are incredibly versatile and adaptable. With many variations of exercises available, you can continually challenge yourself and avoid plateaus in your fitness journey. From beginner to advanced levels, there are always ways to modify or progress these workouts to suit your individual needs and goals.

Bodyweight workouts offer a range of benefits, including convenience, improved strength, cardiovascular fitness, and adaptability. So, whether you’re a beginner or an experienced athlete, incorporating body weight exercises into your fitness routine is a sure way to see results and maintain a healthy lifestyle.

Building Strength with Bodyweight Exercises

Bodyweight exercises can be used to strengthen different muscle groups in the body. Upper body bodyweight exercises, lower body bodyweight exercises, and core bodyweight workouts can include: 

Push-Ups 

A classic upper body bodyweight exercise, push-ups target your chest, shoulders, and arms. To perform a push-up, get into a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position.

Triceps Dips

Another effective upper-body bodyweight exercise is the triceps dip. Dips target your triceps, shoulders, and chest muscles. You can perform dips using the edge of a sturdy chair, countertop, or even on the ground.

Squats

For strengthening the lower body, bodyweight squats are unbeatable. Stand with your feet shoulder-width apart, lower your hips as if sitting on an imaginary chair, and return to a standing position.

Lunges

Another effective lower-body bodyweight exercise is the lunge. Lunges work the quads, hamstrings, glutes, and calves. To do a lunge, start by standing with your feet hip-width apart. Take a step forward with your right foot, then lower your body until your right knee is bent at a 90-degree angle. Make sure to keep your left knee slightly above the ground and your upper body upright. Push through your right heel to return to the starting position and repeat on the other side.

Glute Bridge 

Target your glutes and lower back with the glute bridge exercise. Lie on your back, knees bent, and feet flat on the ground. Raise your hips until your body forms a straight line from your shoulders to your knees.

Plank 

Engaging your core muscles, the plank is excellent for improving stability and endurance. Hold a plank position with your forearms on the ground, shoulder blades back, and hips in line with your body.

​​Bicycle Crunches

Another great exercise to target core muscles is bicycle crunches. Lay flat on your back, bring your knees up, and cycle your legs in the air while simultaneously crunching your upper body and reaching your elbow to the opposite knee.

​​Russian twists 

Russian twists are great for targeting your oblique muscles. Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Twist your torso from side to side, touching the ground on either side with your hands.

Mountain climbers

Get into a push-up position and quickly alternate bringing your knees up towards your chest, as if you are climbing a mountain.

Designing Your Bodyweight Workout Plan

Step 1: Assess Your Fitness Level

Before diving into any workout routine, it’s essential to assess your current fitness level. Perform basic bodyweight exercises like push-ups, squats, and planks to gauge your strength and endurance. This evaluation will help you identify where to begin and how to progress effectively.

Step 2: Set Realistic Goals

Define your fitness goals clearly. Whether it’s building muscle, increasing flexibility, or enhancing overall endurance, setting specific objectives will keep you focused and motivated throughout your journey.

Step 3: Choose the Right Exercises

Based on your fitness level and goals, select a mix of bodyweight exercises that target different muscle groups. Upper body, lower body, and core exercises should be balanced for a comprehensive workout routine.

Step 4: Plan Your Workouts

Establish a weekly workout schedule that includes a mix of strength training, cardio exercises, and rest days for recovery. Remember, consistency is key to seeing progress and achieving your fitness aspirations.

Find More Ways to Elevate Your Routine

You can find empowerment in diversifying your training with different types of exercises. By embracing the diversity and effectiveness of calisthenics and incorporating body weight workouts into your routine, you can achieve remarkable results without the need for added equipment. And Chuze Fitness provides the perfect platform to explore this diversity. 

Our commitment to offering a wide range of exercise options empowers individuals to customize their fitness journey, making it enjoyable, motivating, and ultimately, more rewarding. Find a gym near you today.

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

The post Ultimate Guide to Bodyweight Workouts appeared first on Chuze Fitness.

The truth is, a treadmill is the perfect tool to reach your fitness goals. You can get a kick-butt cardio workout using the speed and incline adjustments on your treadmill to create intervals that burn more body fat in less time. 

An effective treadmill workout can help you reach your fat loss goals a little quicker. Plus, you can easily adjust the intensity of your workout to a level that works for you.

Now, there’s nothing wrong with doing your own thing on your treadmill. In other words, it’s a bonus if you even turn it on and use it because most people don’t. But you can get a lot more out of your workout with a treadmill routine. Routines with high-intensity intervals, a steep incline, or maximum speed are an effective way to amp up your output without as much time needed on the machine.

Ready to try something new and actually see results? As a Certified Personal Trainer and treadmill user, I’ve created four of the best treadmill workouts to do at home. They will help you burn fat, lose weight, and keep your workout routine interesting!

Benefits of Treadmill Workout

While strength training is essential to build strong muscles and keep your metabolism revved, you also need cardiovascular exercise. 

The CDC recommends individuals get at least 150 minutes of heart-pumping cardio each week. You can divide that number up however you like; do five 30-minute cardio sessions per week, three-hour-long sessions per week, or do 10 or 20 minutes here and there throughout the day. The treadmill offers just one awesome way to get your cardiovascular exercise in for the week, and there are so many things that make it a viable option for pretty much everyone. 

Working out on a treadmill…

• Allows you to walk or run no matter the weather
• Helps you train for your first 5 or 10 k
• Allows you to work in intervals by adjusting the speed or incline
• Makes cardio workouts accessible to all fitness levels, no matter what intensity level
• Offers a low-impact flat ground alternative to running or walking on pavement
• Helps you track your progress by seeing extra calories burned, miles logged, and more

You can even get a foldable mini treadmill, or walking pad, to use during your work day!

Thinking the treadmill still, means boredom? Think again. Read on to learn the secret to maximizing your treadmill workouts…it has a little something to do with swapping intervals in place of steady-state cardio.

How Intervals Help Maximize Your Treadmill Workouts

Many people automatically assume that the treadmill equals steady-state cardio alone.

First of all, there’s nothing wrong with steady-state cardio. Walking or running at a brisk pace is great for your heart. But, if you want to lose weight, you do need to incorporate higher intensity intervals in order to jumpstart your weight loss.

Intervals require you to up your intensity for short bursts of time in order to get your heart pumping and fat burning, before returning to a lower intensity and repeating the cycle again. With a treadmill, you can create intervals by adjusting both the speed of the machine and the incline. You can really get your heart pumping when you increase your speed and force yourself to work harder than simply going at a comfortable pace.

Plus, when you adjust the incline it not only helps you burn more calories but it can help you target different muscles—your glutes and thighs in particular get targeted when you work at an incline. Toning your legs and glutes while you get your cardio on? Yes, please!

Tips For Treadmill Workouts

I recommend using the following tips to get the most out of your treadmill workout.

Warm ups

Warming up is an important part of any workout. High intensity interval training is no different. A short warm up raises your heart rate and helps your muscles get ready for exercise. I recommend at least five minutes of warming up. Since you’re already getting on the treadmill anyway, the best way to knock this out is a moderate walk at a comfortable pace to prepare your body for what is to come.

Cool Down

Once you complete your workout you’ll want to bring your heart rate back down. A cool down will slowly reduce your respiration back to a normal rate. I recommend reducing your speed every one to two minutes until you hit a fairly easy pace. Then walk for about three to five minutes while your body eases into a calmer state. 

Stretching

I recommend completing your post-workout stretch as quickly as you can after your workout. Ideally you would be stretching within five to ten minutes after you’re done with your hiit treadmill workouts. Try this free 10 minute stretch routine after your workout to prevent injury and muscle soreness. 

Hydration

Staying hydrated is important in any fitness routine! Grab your favorite water bottle and get setup before you start the workout. Drinking water regularly during exercise helps you stay hydrated and able to complete more exercise. These are my favorite tips for drinking more water every day.

Perceived Exertion

Each of the treadmill workouts below is designed for you in terms of your own perceived exertion. What does that mean? Perceived exertion is how hard you feel you’re working. By tuning into how hard you’re working, you differentiate between when something feels easy, comfortably hard, or difficult. Of course, it would be impossible (and inadvisable) to try and stay at a high intensity for a prolonged period of time. This is why intervals are such a smart way to work out. You push yourself, then you come back down to a more comfortable pace, continuing this cycle. These workouts are more than just a walk in the park!

As you review the workouts below, think about the idea of moving from light activity where you are still breathing through your nose.  Move into the “push harder” stages where you are working at a moderate pace and breathing through your mouth. It’s noticeably challenging.  And if you can, move into the vigorous pace which would feel like you are working hard.  It’s borderline uncomfortable and at the very least, hard to keep up a conversation. 

4 Treadmill Workouts For Weight Loss

Alright, now that you’re hopefully abandoning your preconceived notions about what a treadmill can do, let’s get down to the fun part! These four treadmill workouts were designed to help you bust through a workout rut, challenge you, and help you burn more fat in less time. Whether you’re a walker, jogger, or runner, these four treadmill workouts will all work for you. Do one of them a few times and then move to the next or mix and match throughout the week to keep your body guessing. Either way, you’ll be glad you did!

PS: We made all of the workouts printable! You can get them by clicking the button below. Just print and take it with you to the gym or your home machine.

20-Minute Speed Intervals Treadmill Workout

This quick workout involves high-intensity intervals focusing on changing up your speed, which will give you more of a calorie burn than walking on a treadmill at a moderate pace for an hour. You’ll do 4-speed intervals at 1 minute each, with 2 minutes of lighter work in between. It involves some short bursts up to a 7.0 mph speed which is no doubt high-intensity training. But always listen to your body and if that is too much for you, use a speed that feels difficult for your body. There is no one right speed for everyone. You’ll bookend your workout with a 5-minute warm-up and cool down.

The “feeling” column is helpful in identifying how hard you should feel you’re working, or your “perceived exertion.” This workout is great for anyone looking to up their calorie burn, or runners who are looking for a little speed work. Hit your stride and have some fun!

How To Do The 20-Minute Speed Intervals Treadmill Workout

30-Minute Hill Climber Treadmill Workout

Get ready to work with inclines in this 30-minute hill-climber workout! This workout provides a 5-minute warm-up and then takes you on a series of speed and incline changes that give you the feeling of hiking on a mountain. Your speed will vary a little in this workout, but the focus is primarily on raising your incline.

The varying heart rate and aerobic/anaerobic combination will torch calories and fat and really increase your fitness level! Not to mention, anytime you raise the incline on your treadmill you target different muscle groups to mix things up and give your glutes and thighs a run for their money. Consider it the next best thing to hiking an exotic mountain somewhere—no plane ticket required.

How To Do The 30-Minute Hill Climber Treadmill Workout

30-Minute Interval Treadmill Workout

This workout is all about getting a solid 30-minute interval run. It provides you with a fairly steady jog/run combination, so you’ll alternate between jogging at a lighter pace and running a little more intensely. This 30-minute workout is great for anyone looking to prepare for a 5k or those of us who want to get some nice cardio exercise in that can help us lose weight. Your incline will stay the same throughout this workout, it’s just the speed that will vary. Again, if this speed feels too easy or too difficult adjust accordingly to your body. If you prefer to walk, use speeds between 2-4 mph. 

How To Do The 30-Minute Interval Treadmill Workout

The Walker’s Butt-Burner Treadmill Workout

For all of you walkers who want to lose weight, this 15-minute workout takes your typical walk in the park and upgrades it into a calorie-burning, butt-building workout. Not only will getting your heart rate up help burn up extra fat, but the incline challenges are a great way to shape up your glutes. You’ll start with a 5-minute warm-up and then walk a steady pace, changing the incline and speed throughout. Remember to use your arms and keep your abs tight as the hill increases; you can even engage your glutes too to boost the toning effects of this workout.

Give these four treadmill workouts a try to beat boredom, mix up your workout routine, and burn more fat in less time. Machines like the treadmill don’t have to be boring or ho-hum; they can actually be the perfect way to use intervals to get fit and lose weight.

How To Do The Walker’s Butt-Burner Treadmill Workout

Give these four treadmill workouts a try to beat boredom, mix up your workout routine, and burn more fat in less time. Machines like the treadmill don’t have to be boring or ho-hum; they can actually be the perfect way to use intervals to get fit and lose weight.

So, what relieves bloating, and how can you prevent it? Instead of turning to gimmicky supplements and products, let’s dive into the proven strategies to help debloat your tummy quickly.

Here are our six best tips to get rid of the dreaded bloat and prevent it from returning.

1. Stay Hydrated

The amount of water you drink in a day is one of the most important aspects of your overall health. If you aren’t drinking enough water, it’s likely contributing to your belly bloat.

Water helps to flush out toxins and waste from your body through urination, so drinking more fluids will help with digestion. It helps to nix the effects of those salty foods, too.

If you’re wondering how to debloat fast, drinking water is a quick and easy way to do it. Aim for at least eight glasses of water per day.

2. Pay Attention to How You Chew

Yep, how you chew makes a difference! Instead of chatting while eating, make a conscious effort to eat slowly. Chewing your food will improve digestion (and satisfaction), so try to only talk in between bites.

Side note: Chewing gum also causes you to swallow a lot of air, which can lead to bloating!

3. Take it Easy on Carbs and Sodium

When you’re trying to avoid bloating, there are several foods you may want to stay away from.

Carbs increase fluid retention in your body and can make you feel bloated. To debloat, you can reduce carbohydrates for about a day or two and make the basis of your diet greens and lean proteins.

The same goes for sodium! The recommended daily amount of sodium is 1,500 grams, but the average American consumes 3,400 grams. That’s more than double! Instead of flavoring your food with salt, use herbs, fresh ground pepper, cayenne pepper, or salsa.

4. Incorporate Yoga

Yoga is one of the best forms of exercise because it is a low-impact, relaxing activity. It also helps aid in digestion and fights bloat!

During yoga, your body moves into shapes that help gas travel through the digestive system, which helps relieve all the pressure you feel in your belly.

Try these 7 Yoga poses to help debloat fast!

5. Try an Epsom Salt Bath

Taking an Epsom salt bath helps pull excess water from your body. Add two cups of Epsom salts (which you can find at your local drugstore) to your running bathwater.

Soak in the bath for 20 minutes to reduce bloating, relieve muscle tension, and improve your mood!

6. Take a Walk After Eating

Instead of crashing on the couch after dinner, head outside for fresh air and healthy movement. No matter the weather, walking after you eat can help your body digest food and burn off a few calories.

Sugar Detox: How To Quit Sugar In 6 Steps

It’s hard to find the best way to quit sugar when it’s in so many of our foods! That’s why it’s important to cut back in a smart, sustainable way since doing it cold turkey can be pretty jarring for your body.

Here, we’ll take a look at some of the sugar basics, why you crave it, and how to quit sugar without making yourself totally miserable.

Sugar Detox: How To Quit Sugar In 6 Steps

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

From healthy skin to improved memory, check out the top 14 health benefits of cucumbers!

And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

Juicing Recipes and Tips For Beginners

Juicing has become quite popular in the last ten years, popping up in local strip malls, cafes, and gyms because drinking fresh juice makes you feel so good!

Don’t worry—juicing for beginners can be fun and uncomplicated. Here are some of my best tips and juicing recipes to get you started!

Juicing Recipes and Tips For Beginners

When the joint we need for everyday movement isn’t at its best, neither are we.

While you should always visit your doctor for chronic or severe pain, there are some hip pain relief treatment options you can try on your own. There are a range of options, from light exercises to homeopathic remedies.

Here, we’ll explore common causes of hip pain, some of the best hip pain treatments you can try at home, and when to contact your doctor.

Common Causes of Hip Pain

Hip pain has many different causes, from simple muscle strains and sprains to chronic conditions requiring medical intervention. Regardless of the underlying cause, remember that the risk for injury and hip joint pain only gets worse with age. Not only is it easier to get injured, but it can be harder to fully recover

Here are some of the most common causes of hip pain:

• Fractures and Falls. If you fracture your hip, you’ll likely experience intense, sudden hip bone pain. These injuries can be serious and lead to other health complications. The risk of hip fracture becomes more common as we age because falls are also more common. This makes it one of the most common hip pain causes.
• Tendinitis. This is caused by inflammation. Tendinitis usually presents as a dull ache or stiffness in the hip. This is the most common cause of chronic hip pain in women. The pain is often felt in the front part of the thigh or groin.
• Psoas Injury. The psoas is a rope-like muscle located deep in the belly, which runs obliquely from the spine to the femur. The psoas is the body’s most powerful hip flexor. When it is tight or injured, it can cause pain and inhibit regular exercise. The psoas contracts every time you lift your knee, so you can imagine it is easily overused, especially if you are a runner.
• Overuse. With age, the cartilage surrounding your hips can wear down or get damaged, or the muscles and tendons in the hip can become sore from overuse. When tightness and overuse occur, tendons that run over bony areas can be painful. Some experience a snapping or rolling sensation over their bone.
• Wear and Tear. Our hip joint goes through regular wear and tear as we age. When this happens, cartilage breaks down, which can lead to pain and inflammation.
• Old Injuries. Hip pain from old injuries is common. Significant injuries like car accidents or sports-related injuries can be hard to fully recover from. This problem tends to escalate if proper physical therapy and exercise don’t stay a priority.
• Lack of Exercise or Bad Exercise. A sedentary lifestyle can cause many health problems, and hip pain is one of them. Lack of mobility can lead to weakness in your hips, making it harder to stick with routine exercise and activity that helps you lead a healthy life. However, doing the wrong exercises can also lead to hip pain. You’ll want to avoid activities with repetitive hip flexion.
• Excess Weight. Extra weight causes two major problems: It increases the joint reaction force, which causes extra pressure and more wear and tear on the joint over time, and it increases inflammatory factors, which can cause joint pain. Studies have shown that even one pound of weight loss can remove six pounds of pressure from the hips.
• Hip Arthritis. This happens when there is a loss of protective cushioning in the joint. Hip pain from this cause is typically felt in the groin area and sometimes in the outer thigh and upper buttock area as well.
• Hip Bursitis. Bursitis is an inflammation of the fluid-filled bursa sac, which is a small, gel-like pillow that sits between your bones and their connective tissues, acting as a sort of shock absorber. Symptoms can include sharp pain followed by aching over time, hip tenderness, pain that gets worse with repetitive activity, leg pain from the hip down the side and back of the leg, and pain or discomfort climbing stairs, running, or cycling. 

Important note: if you have warmth and redness in the area along with fever or illness, you could have septic bursitis, which comes from infection. We recommend seeing your healthcare provider for a physical exam.

Hip pain doesn’t have to mean surgery or the end of your mobility. Many types of hip pain can be soothed and improved with non-surgical treatments. 

Next, we’ve compiled 9 of our favorite tips for non-surgical hip pain treatment.

1. Start Your Day With Mobility and Stretching

It is fairly common to get tip hip flexor muscles if you spend a lot of time sitting, running, or biking. Moving your joints through a healthy range of motion washes them in fluid, keeps them working smoothly, and can help prevent joint pain.

Because everything in your body is connected, you’ll need to work the hip flexors and the surrounding muscles and joints that support them. For example, when your hips feel tight, it can cause overuse of the spine, resulting in pain in your lower back. Adding hip stretches and mobility exercises will support the muscles and joints in the back and spine. 

These are the best mobility exercises to stay active. Plus, you can try these hip-opening stretches and the best yoga poses to relieve tight hips.

2. Find Out If Your Feet Are the Problem

Everything in your body is connected, and hip pain can sometimes signal problems with how you’re walking or the type of shoes you wear. 

If you’re a runner, make sure your shoes have adequate cushioning and support. Chiropractors can also help assess your gait—how you naturally walk—and see if you over-or-under-pronate your foot. 

Pronation is how your foot rolls inward when you walk and run. Under or overpronation can cause hip issues because your gluteus muscles have to work extra hard to overcompensate.

3. Strengthen Your Thigh Muscles

Your thigh muscles help support your hips more than you may think! If you suffer from arthritis in particular, strengthening those thigh muscles will help support your hips more and hopefully lessen your pain.

Try these exercises that strengthen the thigh muscles or add leg lifts and pilates moves that target the hips and thighs into your exercise routine. 

Also, be sure to check out our hip-strengthening exercises for seniors.

4. Incorporate Regular Exercise (But Avoid High-Impact Activities)

Movement, in general, is also a great way to strengthen a weak hip. Try lower-impact options like walking or cycling, and avoid high-impact activities like running and jumping. Low impact doesn’t have to mean ineffective. All of our favorite picks for the best hip exercises for seniors will help strengthen your hips!

If stability is a problem for you, feel free to grab a chair, couch, or even the wall to hold onto while performing these standing exercises. The more you do these hip exercises, the more you will develop stability and balance. 

5. Try Water Aerobics

Swimming and water exercises are amazing, low-impact exercises. The body is unweighted in water, making it easier to exercise for longer, with less impact. Plus, resistance in water can be anywhere from 4 to 42 times greater than on land, making a pool or body of water a natural weight-training machine! 

These are our favorite pool exercises for seniors, plus a 30-minute pool workout to help you get started. Walking and yoga are other great low-impact exercise options.

6. Know When To Use Hot vs. Cold Therapy

It’s helpful to understand when to use hot vs. cold therapy to treat your hip pain.

Cold Therapy

For new injuries or acute pain, it’s a good idea to use cold therapy, like ice or a cooling gel pack.

• Ice not only numbs the pain but will decrease inflammation and swelling.
• You do not want to use heat to treat acute injuries because it can increase inflammation, delaying your healing.

Heat Therapy

For chronic injuries or arthritis pain, you’ll want to use heat therapy like soaking in a warm tub, or applying a hot compress or heating pad.

• Heat works best for chronic pain because it increases blood flow and helps relax and soothe those tight or painful joints.
• It’s best to apply heat before a workout if you have chronic pain, not after, as that can aggravate your muscles.

7. Try Acupuncture

This 3000-year-old Chinese practice is used to treat a variety of ailments, from muscle pain to depression. Chronic hip pain sufferers may consider acupuncture as an alternative therapy option that doesn’t involve hip surgery or drug treatment.

8. Maintain A Healthy Weight

Carrying excess weight can contribute to hip pain, as your hip is a weight-bearing joint. The more weight you have to support while walking and moving, the more strain your hips feel.

As we previously mentioned, even just one pound of weight loss can feel like removing six pounds of pressure from your hips. 

Getting rid of excess body weight can lessen the strain on your hips and improve your general health. Every little bit helps!

9. Get Plenty of Rest

Of course, one of the best ways to treat hip pain at home is to rest. Identify whatever activity is causing the hip pain or making it worse, and take a break.

While your body does need movement and exercise to heal and build strength, initial rest can be important after an injury. For example, a mild, strained hip flexor could require one to three weeks of rest and treatment to recover, while a more severe case may take months.

When To See A Doctor About Hip Pain

It’s always great to try and relieve pain at home, but some cases call for a trip to the doctor.

We recommend seeking out medical attention if you experience any of the following symptoms:

• Pain is sudden and severe
• Cannot put weight on hips
• Popping noise from injured hip
• Can’t move your hip without pain
• Any deformation or bleeding

When we don’t take care of the largest joint in our body, we start to feel the pain. Incorporate these best hip pain treatments you can do at home to help relieve existing pain and prevent future injuries.

It’s never too late to start strengthening your muscles for a more active life. These non-surgical treatment options are a great place to start!

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

Keeping your joints healthy is key to staying mobile and experiencing less pain as you age.  Although you may not be able to prevent all joint injuries or arthritis, there are many things you can start doing today to improve your joint health!

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

Strength Training for Women Over 50: 11 Best Moves

There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. 

These strength training exercises are proven to get results for women over 50!

Strength Training for Women Over 50: 11 Best Moves

Power Walking For Beginners

With countless studies proving the health benefits of power walking, learning how to do it will keep you moving well into the future.

Power walking is one of the most maintainable workouts a person can add to their life, so if you haven’t tried it yet, how about starting now?

Power Walking For Beginners

Losing weight and bettering your health requires serious committment and lifestyle changes, which isn’t always easy.

To help, we’ve rounded up 8 of the best ways to keep yourself motivated to lose weight and stay on the right track.

1. Identify Your “Why”

It’s essential to understand why you want to make a change in your life. Identifying your “why” can help keep you motivated and focused on achieving your goals.

Your “why” is the purpose behind the action that will drive you forward when times get tough. Think of it as your “purpose statement.” 

Your “why” should be more than just wanting a better physique; it needs to have emotional meaning. It connects to your life values and is so much deeper than just weight loss. Weight loss is the byproduct of your new habits. 

When it comes to weight loss, one size doesn’t fit all. Every person will have a deeper reason as to why weight loss will change their life.

For example:

• Are you looking to improve your overall health?
• Do you want more energy or confidence?
• Are you trying to stay healthy for your kids or grandchildren?
• Do you have medical issues that would benefit from a healthier weight?
• Are you sick of being tired all the time?

No matter the incentive, figuring out why you’re striving for a transformation can assist in sustaining your dedication and keeping you on track to attaining your ambition. These deeper desires will eventually result in weight loss because you’ll change your habits to achieve them.

Once you’ve identified your why (and it can’t be “weight loss”—you need something meaningful!), it’s time to determine how you will get started by setting your goals.

2. Break Down Large Goals Into Smaller Steps

Achieving success necessitates the need for goals. It helps to focus your energy and create a plan for reaching the desired outcome. Goals should be realistic, measurable, and achievable within a reasonable amount of time.

To ensure that you are setting yourself up for success, it’s best to break down large goals into smaller tasks or steps. Smaller objectives can be established to make the larger goal more manageable and keep you inspired as you progress.

Example: If your aim is to shed 10 pounds by the start of summer, break it down into bite-sized portions, such as losing 1-2 lbs per week for the upcoming months.

Set Weekly or Monthy Mini-Goals, Too

All of your small successes will add up over time and help keep you on track toward achieving your overall goal.

Example: Exercise five times a week for 20 minutes or cut out sugary snacks from your diet completely.

3. Find Your Support System

When aiming to reach objectives, consider who or what support systems you can utilize to ensure success.

Examples:

• Consider asking for support from friends and family who can offer encouragement when needed.
• Join a gym with knowledgeable trainers who can provide guidance during workouts.
• Connect with an online community where people share their experiences related to similar objectives so that you don’t feel isolated on your journey toward success.

4. Create a “Stop/Start Doing” List

Once your goals are set and organized, it’s time to create a plan of action. This is often where people stop. They set their goals but never really decide how they will actually make them happen.  

Creating a solid action plan is essential to achieving any goal. Think of this as the roadmap that will help you get from where you are now to where you want to be.

An action plan will lay out the daily, weekly, and even monthly tasks you need to do. It also involves a timeline for completing each step.

The first step is to create a stop/start doing list. This helps identify the habits you know you need to stop doing and creates awareness of the habits you’d like to adopt. 

Example: Let’s say your goal is to eat healthier. Here is your “stop/start doing” list:

• During week one, eliminate added sugars from your diet. (I.e., something to stop doing.)
• During week two, make sure you’re getting five fruits and vegetables per day. (I.e., something to start doing.)
• During the following weeks, add more things to stop and start doing. You’ll create better habits as you do!

5. Create Timelines That Help Fit in New Routines

Consider how much time and effort each new habit will take to fit into your lifestyle without becoming overwhelming or too difficult to manage.

Example: If your nearest gym is 30 minutes away, maybe exercising at home is a better choice. If necessary, adjust the timeline accordingly to work along with your schedule and other commitments.

6. Build In Rewards

Make sure you add in rewards along the way! This could be in the form of self-care after reaching certain milestones or celebrating small victories with the purchase of something you’ve wanted for a while.

You decide what works for you, but make sure you celebrate the milestones because you deserve it!

7. Monitor Your Progress

Regularly monitor progress on each task with weekly reviews. This holds yourself accountable and keeps you motivated!

Remember that you might not reach your goals in the first weeks or months—but don’t get discouraged. Just ensure your action steps are realistic and achievable so they don’t become overwhelming or discouraging.

8. Journal Your “Why”

Journaling your “why” is a powerful tool to help you stay focused and motivated on the path toward creating a healthier, happier life.

Writing down how you feel before beginning any kind of lifestyle change helps you stay connected with yourself during moments of doubt or discouragement. It allows you time to reflect on your progress thus far and what lies ahead if you remain committed over time.

Journaling before, during, and after your progress allows you access to your innermost thoughts, which gives clarity during the journey.

Expert Tip: As progress is made toward each goal, reviewing your notes and thoughts is insightful! It provides motivation to keep going and allows you to look back over your journey and appreciate how far you’ve come since setting out on your path toward self-improvement.

Weight Loss Motivation Recap

Staying motivated can be a challenge when progress seems slow or difficult. At the end of the day, weight loss is hard! You need to dig deep inside, find your grit, be patient, and stay the course.

Here’s Your Checklist for Staying Motivated While Losing Weight

A qick recap for reaching your goals:

1. Celebrate small wins: Celebrating small wins along the way can help keep you focused and motivated on your larger goal. Acknowledge each step forward as an accomplishment and reward yourself with something special, like a massage or a night out with friends.

2. Visualize your goals: Take time to visualize what achieving your goals would look like in detail.  Connect to how you feel as you get closer. This will help remind you why you are working on these new habits and motivate you to keep going even when things get tough.

3. Find inspiration: Surround yourself with positive people who have achieved their goals or are currently working towards them. Reading stories of success from others can also provide great inspiration and motivation for your own journey ahead.

4. Break down goals into manageable steps: Breaking down large goals into smaller steps makes them more manageable and less intimidating, which helps maintain motivation levels over time. Make sure the steps are realistic and don’t become overwhelming. Setting unrealistic expectations can lead to discouragement rather than motivation if not met quickly enough.

Power Walking For Beginners

With countless studies proving the health benefits of power walking, learning how to do it will keep you moving well into the future.

Power walking is one of the most maintainable workouts a person can add to their life, so if you haven’t tried it yet, how about starting now?

Power Walking For Beginners

How To Start Working Out Again (& Stick With It!)

Whatever the reason – lack of time, injuries, pregnancy, or just don’t enjoy exercise – most of us experience a lull in exercise at one point or another. Regardless, getting back to the gym after time away can be tough!

When you are ready to get back at it and stick to it for good, here are 9 tips to show you how to start working out again and stay with it.

How To Start Working Out Again (& Stick With It!)

Yoga For Beginners | A Complete Guide To Get Started

If you’ve wanted to begin yoga but don’t know where to start, have no fear! This yoga for beginners guide has everything you need to succeed.

Learn the different types and benefits of yoga, as well as guidance on how to get started and choose the practice that works best for you!

Yoga For Beginners | A Complete Guide To Get Started

This frustrating pain impacts lots of different lifestyles. Both overly sedentary and active lifestyles can suffer from a back problem.

The best back pain exercises can relieve, stretch, and strengthen your back muscles to decrease pain levels, improve range of motion, and keep chronic back pain at bay. So, we’ve rounded up five of the best ones!

Here, we’ll take a look at some common causes of back pain and the best exercises/stretches for relief.

Common Causes of Back Pain

There are many common causes of back pain. The pain can also become acute or chronic. Acute pain is short-term (lasting six months or less), while chronic pain lasts longer than six months. If you are experiencing a severe level of either type of back pain, we recommend seeking professional medical advice.

Some of the most common causes of back pain include:

• Arthritis
• Disc Problems
• Lifestyle Triggers
• Scoliosis
• Muscle Sprains, Strains, Spasms

Lower Back Pain Causes

Lower back pain is the most common. Many spine-related conditions cause low-back pain, including arthritis, ruptured discs, osteoporosis, pinched nerves, scoliosis, torn or pulled muscles, and vertebrogenic pain.

It can also stem from unresolved hip or pelvic issues. Our lower back, hips, and pelvis all work together. If there is an issue with any of those parts, it can cause symptoms in another.

Upper Back Pain Causes

Upper back pain tends to be less common. Sitting at a desk or non-ergonomic setting for long periods of time with poor posture can lead to upper back and neck pain. (Office workers tend to experience this.)

When we have a forward-bending posture, it puts additional pressure on bones, discs, muscles, and ligaments in our upper spine.

Upper back pain can also stem from the shoulders. Rotator cuff tears, bursitis, and scapular dyskinesis are all top contenders.

How Exercise Can Help With Back Pain

Moving your body might be the last thing you’re thinking of with back pain. But the truth is, exercise is the number one prescription for many instances of it!

If you’re dealing with chronic aches or pains from poor posture or simply getting older, exercises for back pain can be a good idea.

Back pain exercises work wonders by helping to:

• Promote disc health
• Decrease stiffness
• Strengthen muscles

Adding simple back pain exercises to your routine can help strengthen your back muscles and the surrounding muscles that help support them.

For example, stomach muscles and hip flexor muscles help with posture. And it’s actually our leg muscles that support our backs while we move. All of our muscles work together, so it’s critical to do the right low-impact exercise to keep them strong!

The Best Back Pain Exercises

Whether you are trying to fix back pain or avoid it, we have the five best exercises/stretches for you!

No matter what the cause, back pain can be helped by two things:

1. Stretching the back and legs
2. Strengthening the entire core

Use proper form to practice the following five back pain exercises on a weekly or bi-weekly basis and get rid of that aching back. 

Before starting any new exercises, we always recommend checking in with your healthcare provider of choice if you have any concerns.

Let’s get started!

Full-Body Roll-Up

The full-body roll-up exercise strengthens your core in a slow, controlled motion. It teaches you to articulate your spine and stretches the muscles in the back and legs that cause tightness in the back.

How To Do A Full Body Roll-Up:

• Lie flat on your back with your arms extended overhead.
• Inhale arms to the sky, exhale and slowly roll up into a “C” curve reaching for your toes. (Think about threading your belly button to your spine to activate your transverse abdominus.)
• Inhale and start to slowly go back in a C curve.
• Exhale as you uncurl your body one vertebra at a time back into the mat.

Be sure to keep your feet on the ground as you move slowly. Perform 6-8 roll-ups.

Bird Dog

The bird dog exercises teaches your body to use the core for stability. It strengthens your ab muscles and low back, and lengthens the spinal column for better posture.

How To Do A Bird Dog:

• For a starting position, kneel on the mat on all fours.
• Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
• Repeat on the other side.

Perform 8-10 per side. Move slow and steady, holding arm and leg out momentarily before switching.

Forearm Plank

The forearm plank strengthens all of your core muscles. It engages your stabilizers while lengthening and improving posture.

How To Do A Forearm Plank:

• Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
• Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged and try not to let your hips rise or drop.

Hold forearm plank for 30 seconds to start, trying to progress to a 60 second hold.

Swimming Exercise

The swimming exercise strengthens back extensors while teaching core muscles to grip during movement. It’s a great way to engage your core!

How To Do The Swimming Exercise:

• Lie on your stomach with the legs and arms extended. Engage your abdominals so you feel your transverse abdominis contract.
• Lift your arms and legs off the floor and keep your nose in a hover above the mat. Flutter your arms and legs, moving from the hips and shoulders (not the knees and elbows) like you are swimming.

The goal is to keep the body stable as the limbs flutter quickly. Try for 30 seconds and work your way up to 60 seconds.

Child’s Pose

Technically, this is a stretch, not an exercise, but you don’t want to leave this off your list! The relief feels amazing.

How To Do Child’s Pose:

• Begin with hands and knees on the mat, knees separated to the outer edges of the mat.
• Sit your tailbone down and back between your heels and lower your belly between your thighs.
• Stretch your arms long in front of you and relax your forehead onto the mat. Breathe fully and hold as long as you’d like.

Hold for 30 second to 1 minute.

Adding targeted back pain exercises to your weekly routine is one of the best ways to help existing back pain and prevent future injury. This simple adjustment to your exercise routine can help you maintain an active healthy lifestyle for years to come.

9 Hip-Strengthening Exercises for Seniors

As the largest joint in your body, your hips play a central role in healthy aging.

These mighty structures enable you to perform a wide range of daily activities, from standing to walking to climbing stairs—so it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life!

9 Hip-Strengthening Exercises for Seniors

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

Keeping your joints healthy is key to staying mobile and experiencing less pain as you age.  Although you may not be able to prevent all joint injuries or arthritis, there are many things you can start doing today to improve your joint health!

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

The 10 Yoga Poses You Should Do Everyday

Simply put, a daily yoga routine makes you feel good! No matter where you find yourself or how much time you have, you can do these 10 yoga poses and start your day with a centered mind and a refreshed body.

The 10 Yoga Poses You Should Do Everyday

His findings were compiled in the book Blue Zones, where he reveals five places with the world’s oldest populations and their healthy lifestyle habits.

The five blue zones are:

• Okinawa, Japan
• Ikaria, Greece
• Sardinia, Italy
• Loma Linda, California (an Adventist community)
• Nicoya, Costa Rica

People in Blue Zones live to be 100 at ten times the average rate! While Buettner’s research includes these populations’ exercise and social habits, it also spends a fair amount of time covering what they eat.

Not only did Buettner find that people in blue zones shared some fundamental nutritional beliefs, but their diets shared some common healthy foods, which are believed to promote healthy aging and longevity.

The following nine foods are the main staples of a Blue Zone diet.

1. Leafy Greens

People living in Blue Zones eat plenty of vegetables, especially greens. But that regular old Romaine isn’t exactly what we mean (not that there’s any shame in your Caesar salad game). People living in Blue Zones eat all kinds of leafy greens, including those dark leafy MVPs like kale, spinach, and Swiss chard.

Residents of Ikaria, Greece also take pleasure in the more than 150 varieties of wild greens found on their island, including dandelion greens, purslane, and arugula. Eating a cup of leafy greens per day will give you a mega-dose of minerals and carotenoids, which your body converts to Vitamin A. Several studies also suggest leafy greens can play a role in staving off cognitive decline and dementia.

2. Legumes

Legumes include beans, peas, and lentils. People living in Blue Zones are their biggest fans! Buettner’s research found that people living in Blue Zones consume at least four times as many legumes as most places in America. People living in Nicoya love black beans; Okinawans prefer soybeans; and residents of Ikaria cite garbanzo beans, lentils, and black-eyed peas as favorites.

Legumes are highly nutrient-dense and a form of complex carbohydrate, meaning they give you a slow and steady dose of energy instead of the crash-and-burn you get from refined carbohydrates. Naturally rich in fiber and protein, legumes fill you up and keep your digestive habits regular, as fiber is often referred to with a wink as “nature’s broom.”

Aside from Buettner’s research, multiple studies point to legumes as a major longevity booster, so load up on them when you can!

3. Shiitake Mushrooms

This mighty mushroom is one of the most popular in the world, but it’s praised extra-highly by residents of Okinawa, Japan, who often add them to delicious miso soup or stir-fries. Long-heralded in Asian countries for their powerful medicinal qualities, Shiitake mushrooms are said to help lower cholesterol and contain antiviral and even anti-cancer properties.

You can consume them raw or cooked, add them to stews and salads, top them on your favorite steak, or even add them to a homemade flatbread. However you add Shiitake mushrooms to your diet, you can take pride in knowing they pack more than 100 different compounds containing immune-protecting properties.

4. Nuts

Nuts are one of the most overlooked yet convenient superfoods. Nuts are full of healthy fats and an excellent source of protein. They’re also packed with vitamins and minerals your body needs, like magnesium, folate, vitamin E, and selenium.

Buettner found that Blue Zone residents usually eat about 1-2 handfuls of nuts per day. So aside from sprinkling them on salads or adding them to your granola, you can also enjoy a handful or two throughout the day as a snack. Choose from almonds, pistachios, walnuts, Brazil nuts, peanuts, and cashews.

5. Sweet Potatoes

Sweet potatoes are a staple of the Okinawan diet. Although their sweet potatoes actually have purple flesh on the inside, all colors deliver significant nutritional value.

Sweet potatoes contain high amounts of B vitamins and are full of fiber. They’re also an unparalleled source of beta-carotene, which your body converts to the much-needed Vitamin A. This is beneficial because vitamin A helps all your major organs function and also assists your immune and reproductive systems.

The edible peel of the sweet potato is also rich in antioxidants, with some studies even suggesting it has potential cancer-preventing properties. Swap your next dinner side for sweet potato or dice and cube some to mix in with scrambled eggs. We also like to make sweet potato toast topped with other healthy ingredients like avocado.

6. Whole Grains

Across the globe, Blue Zone residents are busy eating whole grains such as oats, barley, brown rice, and ground corn. These whole grains supply your body with energy and help stave off disease.

A recent study published in BMJ suggests that eating whole grains can help reduce your risk of heart disease, diabetes, cancer, and other ailments. To get more whole grains in your diet, start your day with steel-cut oatmeal or even add a little brown rice to your breakfast.

7. Fruits and Vegetables

Aside from whole grains, fruits and vegetables are also technically considered carbohydrates. Buettner’s research found that, on average, Blue Zone residents had a diet that was 65% carbohydrates—meaning the world’s oldest people are eating mostly fruits, veggies, and whole grains. This isn’t necessarily breaking news, but it is a good reminder that fruits and vegetables are always a healthy choice.

Some people get hung up on the natural sugar found in carrots or berries, but here’s the truth: natural sugar is not the same as fake sugar, and we’ve never met someone who became sick or obese from loading up on produce. Blue Zone residents know this, too, and they’re busy eating antioxidant-rich berries and grapes, carrots, bitter melon, lemons, and more.

8. Fish

Many Blue Zone residents consider themselves pescatarians, meaning they don’t eat red meat but will stick with the occasional small serving of fish.

When they do eat fish, they consume roughly three ounces (picture a deck of cards for size) and typically choose smaller fish like sardines, anchovies, trout, or grouper. These fish provide tons of omega-3 fatty acids, can boost heart health, and are an excellent source of protein.

If you can’t quite get over the taste of anchovies, though, never fear. Choosing other types—like salmon—will still deliver plenty of heart-healthy fats and nutrients.

9. Olive Oil

If you’re familiar with the Mediterranean diet, it shouldn’t surprise you that residents of Ikaria, Greece, love olive oil and other healthy fats!

Olive oil is one of the only plant-derived cooking oils and is full of cholesterol-lowering monounsaturated fats. It also contains polyphenols, which help reduce the oxidative stress within your body. (Over time, oxidative stress from fried foods, smoke, pollution, and other factors can increase your cancer risk.)

The next time you’re preparing a meal, try switching from vegetable or another oil to olive oil. If it’s good enough for people who live past 100, it’s good enough for us!

21 Healthy Quinoa Recipes You’ll Want to Make ASAP

On the hunt for the best quinoa recipes? We don’t blame you! Quinoa—an edible seed and plant-based protein—is known for being a nutritional powerhouse and easy to incorporate into any meal needing a healthy boost.  

Check out our favorite quinoa recipes that are so delicious, you’ll forget how healthy they are!

21 Healthy Quinoa Recipes You’ll Want to Make ASAP

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

From healthy skin to improved memory, check out the top 14 health benefits of cucumbers!

And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

5 Powerful Health Benefits of Artichokes (+ 7 Yummy Recipes!)

Whether you’re looking for a reason to add artichokes to your diet once and for all or just another reason to keep eating them, you’ll definitely want to check out their best health benefits!

Plus, we’ve added some delightful recipes to try.

5 Powerful Health Benefits of Artichokes (+ 7 Yummy Recipes!)

Getting rid of stubborn belly fat and sculpting the muscles underneath requires a healthy diet and ramping up your workouts. 

Here are nine helpful lifestyle and exercise tips from experts to help get rid of unwanted belly fat.

1. Boost Your Weekly Activity

To successfully lose weight all over, you have to shed your “extra layer” of visceral fat to see the muscles underneath. That’s where cardio comes in!

The CDC recommends 150 minutes of moderate-intensity exercise each week, including anything from jogging, jumping rope, cycling, or a spin class.

Walking is also a great option! There are so many benefits from walking regularly, including:

• It burns calories: A power walk can burn anywhere from 200 to 400 calories per hour or more, depending on the speed.
• It can ease knee pain from osteoarthritis.
• It can protect your heart: Research shows walking can lower your risk of cardiovascular events like a heart attack or stroke.
• It can help prevent varicose veins.
• It helps improve your immune system.
• It can lower your blood pressure.

The bottom line? Whether you enjoy running, walking, or dancing, there is no “right” way to raise your heart rate, so pick what you like to do!

2. Incorporate HIIT Workouts

If you are willing to try High-Intensity Interval Training (or HIIT), it is a top choice for anyone looking to get rid of belly fat. HIIT helps you burn more fat and calories in less time!

HIIT requires giving maximum effort through quick, intense bursts of exercise followed by short recovery periods. HIIT workouts include some of the best exercises to train and condition your aerobic and anaerobic energy systems.

Consider HIIT your intense workouts, which you only need two to three times a week. Combine them with low-intensity exercise to maximize weight loss!

3. Work Those Abs

While you can’t spot-reduce fat in any area of your body, you can absolutely work to tone (or spot-sculpt) specific areas (especially your abs) by using strength training and toning exercises.

Core exercises and lower ab workouts will strengthen and tighten your abs and promote healthy aging. Strong core muscles are important for better balance and most daily activities.

If you’re not sure how to get started, check out some of our best lower-ab exercises that target unwanted belly fat!

4. Create a Calorie Deficit

It’s fairly straightforward: If you want to lose excess fat and get rid of that lower belly pooch fast, you need to burn more calories than you take in. This is what is referred to as a “calorie deficit.”

In addition to exercise, you also need to maintain a balanced diet, cut down on processed foods (such as frozen meals, deli meats, chips, cookies, etc.), and watch your liquid calorie intake (like alcohol, tea, and soda).

Journaling about your food intake will help you understand what you’re eating and the calories in each meal. If a journal isn’t your thing, try an app like MyFitnessPal.

5. Increase Protein and Fiber Intake

Fiber has a wide range of benefits, including helping you lose weight. Some types of fiber slow the absorption of nutrients, allowing you to feel full longer, which helps you consume fewer calories throughout the day.

Foods high in fiber include fruits (raspberries, bananas, avocados, and pears), veggies (peas, broccoli, and turnip greens), grains (whole wheat pasta and quinoa), and legumes (lentils and black beans).

Protein is made up of amino acids and helps feed and repair our muscles; however, it’s where you are getting your protein that matters most! Try good protein sources such as fish, poultry, eggs, low-fat dairy, leafy greens, broccoli, and asparagus.

6. Cut Down on Sugar and Refined Carbs

It’s true: you can’t out-exercise a bad diet! To maximize weight loss, especially in your lower belly, you should significantly limit or eliminate added sugars and refined carbohydrates (or “empty” calories).

Foods high in refined carbs include white flour and bread, pastries, cookies, cakes, donuts, muffins, breakfast foods like waffles and pancakes, white rice, and pizza dough.

Added sugars like those in sugary drinks (such as soda and juice), processed meals, fast food, and candy increase your hunger and desire for more sugar, neither of which makes weight loss easier! Try sticking to the natural sugar found in fruits, veggies, and dairy products.

7. Drink More Water

Water has plenty of benefits, including maintaining a healthy weight, aiding digestion (thus reducing belly bloat), improving energy, and reducing hunger.

Moreover, in a living, moving body, skeletal muscle is 75 to 80 percent water. In order to put healthy muscle on your body, drinking water is necessary!

On average, you should be drinking at least 8-10 glasses of water a day. If you exercise regularly, add another glass or two to that.

8. Practice Stress Management

Although it’s not necessarily the first step in reducing belly fat, chronic stress can certainly be counterproductive to weight loss. Research suggests a correlation between high cortisol levels (also known as the stress hormone) and increased abdominal fat. 

Some ways to help manage stress include meditation, yoga, breathing exercises, self-care, therapy, and exercise.

9. Get Enough Sleep

You may not think sleep is connected to your weight loss journey, but research shows otherwise!

A study published in the journal Annals of Internal Medicine found that when dieters got a full night’s sleep, more than half of their weight loss was fat, as opposed to sleep-deprived dieters whose fat loss only accounted for one-fourth of their total weight loss.

Adults should regularly get the recommended 7 to 9 hours of sleep to stay healthy, alert, and energized.

Sugar Detox: How To Quit Sugar In 6 Steps

It’s hard to find the best way to quit sugar when it’s in so many of our foods! That’s why it’s important to cut back in a smart, sustainable way since doing it cold turkey can be pretty jarring for your body.

Here, we’ll take a look at some of the sugar basics, why you crave it, and how to quit sugar without making yourself totally miserable.

Sugar Detox: How To Quit Sugar In 6 Steps

How Many Steps Do You Really Need A Day To Lose Weight?

Are you wondering how many steps a day you need to lose weight? 

When it comes to your daily step count, speed, intensity, and consistency actually matter more than just the total number if you’re serious about weight loss!

Here, we’ll explore how many steps a day are best for your weight loss goals.

How Many Steps Do You Really Need A Day To Lose Weight?

The Best Love Handle Workout

These five exercises specifically target the love handles and will have you feeling the burn!

Combine this workout with a healthy diet and cardio, and you’ll watch that belly fat “waist” away.

The Best Love Handle Workout

Each of our plank variations offers the elements of balance, symmetry, oblique lifts, and lower back engagement to give you a complete, all-around core strength challenge.

Give this plank challenge a try if you really want to feel the burn in your abs!

Workout Instructions:

• Perform each exercise for the time provided and move directly to the next one.
• Go through the routine twice for a 7-minute ab-building workout.
• Your form is crucial, so keep everything tight and aligned.
• This is a great challenge to add to the end of your cardio workout or at-home workout when you have a few spare minutes and want to work your core!

1. Plank to Single-Arm Reach

How to do a plank to single-arm reach:

1. Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
2. Raise your right arm and hold for one count.  Repeat on the other side.
3. Continue for 30 seconds.

2. Side Plank Lift-and-Lower

How to do a side plank lift-and-lower:

• Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder and keeping your forearm on the mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank.
• Dip your hips down toward the mat and lift back up using your obliques and core muscles.
• Keep dipping for 30 seconds. Then, switch to the other side for another 30 seconds.

3. Side Plank Crunch

How to do a side plank crunch:

1. Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder, and keeping your forearm on mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank. Lift your top arm toward the ceiling.
2. Bring the elbow on your top arm and knee on your top leg in to tap the elbow and knee together. Then reach both long and repeat the tap working your obliques and entire core with these crunches.
3. Perform for 30 seconds on each side.

4. Reverse Plank

How to do a reverse plank:

1. Start seated on the floor with legs long in front of your body. Place hands behind your hips slightly wider than shoulders with fingers pointed toward your feet.
2. Lift hips and torso off the floor and gaze up toward the ceiling keeping your neck relaxed. Keep your body in a long line with softly pointed toes. Keep abdominals tight and do not let your back sag.
3. Hold for 30 seconds, then release to the floor slowly.

5. Cross-Body Plank

To perform a cross-body plank:

1. Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
2. Lift your right leg off the floor and bring your knee toward your chest and across your body, bringing your knee as close to your opposite elbow as possible. Return your leg to be back in a full plank and repeat on the opposite side.
3. Repeat for 30 seconds.

Rest for 30 seconds and repeat all five moves for a total of 7 minutes!

The Best Love Handle Workout

These five exercises specifically target the love handles and will have you feeling the burn!

Combine this workout with a healthy diet and cardio, and you’ll watch that belly fat “waist” away.

The Best Love Handle Workout

How Many Steps Do You Really Need A Day To Lose Weight?

Are you wondering how many steps a day you need to lose weight? 

When it comes to your daily step count, speed, intensity, and consistency actually matter more than just the total number if you’re serious about weight loss!

Here, we’ll explore how many steps a day are best for your weight loss goals.

How Many Steps Do You Really Need A Day To Lose Weight?

The 10 Yoga Poses You Should Do Everyday

Simply put, a daily yoga routine makes you feel good! No matter where you find yourself or how much time you have, you can do these 10 yoga poses and start your day with a centered mind and a refreshed body.

The 10 Yoga Poses You Should Do Everyday

Whether you’re working, watching TV, or cooking, a walking pad can help change any sedentary activity into an active one. Their compact size and affordable lightweight design make them more approachable than traditional treadmills.

Here, we’ll take a closer look at why it’s important to increase your daily steps, everything you need to know about walking pads, and whether or not they’re a good option for weight loss.

Why Your Daily Steps Are So Important

First, let’s dive into why getting more steps in daily matters!

We typically think of movement and calorie expenditure in terms of minutes of exercise. But, a lot of our daily activity actually comes from non-exercise activity thermogenesis (or NEAT).

NEAT includes all the activities we fit into our busy schedules that aren’t “exercise.” Things like walking to lunch, pacing on the phone, cleaning, cooking, climbing up and down stairs, watching your kids, folding laundry, hobbies — the list goes on. 

Basically, NEAT is comprised of all the daily tasks that require some kind of physical activity.

Why is NEAT So Important?

Dr. James Levine of the Mayo Clinic explains the importance of NEAT and the worthwhile opportunity for weight loss and other health gains.

Dr. Levine pioneered the treadmill desk, and his studies showed that when a healthy individual walks at a slow pace of around 1-2 mph during the workday, they can burn a significant amount of extra calories. This can make a huge impact in people’s weight loss efforts. It’s not sweaty exercise; it’s just consistent movement!

Levine makes the convincing argument that NEAT could burn up to 1,000 extra calories per day when added strategically to the workday. He also explained that obese individuals perform drastically less NEAT than those within a healthy weight range.

As we begin to understand the importance of NEAT, it’s easy to see how working from home or sitting at a desk all day can be quite an obstacle. How can you incorporate more movement into your day when you’re glued to a desk?

That’s where walking pads come into play!

Walking Pads vs. Treadmills

Both walking pads and classic treadmills provide an opportunity for cardiovascular exercise. They are both exercise equipment tools with a user-friendly operation that can be used in a home gym or home office. However, the two have pretty stark differences.

Treadmills

Treadmills are commonly known for their powerful performance and have been a staple running machine in home gyms for years. They are typically heavy and immobile and take up quite a bit of space. Treadmills have many great features, like incline control and higher maximum speed capacities. They can be used for anything from a daily walk to an intense run.

Walking Pads

On the other hand, walking pads are a newer product on the market. With many workers trying to combat sitting at a desk all day and social media trends like cozy cardio, it makes sense that these walking pads are quickly gaining popular product reviews. 

These compact treadmill options are smaller, have lower speed capacities, and are usually portable, making them a great option for limited space. They are a simpler, more affordable option that allows you to walk for a long time in your home office or living room. Some have the capacity for running, but not nearly in the same way as a traditional treadmill does.

Benefits of Walking Pads

Walking pads work well just about anywhere. Any space from a small apartment to a home will work!

Whether working from home or watching TV, the extra steps will benefit your health and general mobility.

Here are just a few of the benefits of walking pads:

• Increase NEAT activity easily at home
• Compact designs are great for small spaces
• Easy to store when not in use
• Easy way to stay active while working
• Affordable pricing

Getting Started With Walking Pads

Walking pads are different than traditional treadmills. If you’re just starting to learn about walking pads, here are a few things you should know:

• Speed Capacity: Walking pads are made for slower movement than treadmills. Most walking pads have various speeds and will top out at a certain point. Top speed can max out around 4 miles per hour. If you’re looking for higher speeds or an option for running, a traditional treadmill might be a better fit.
• Incline: Most walking pads do not come with an adjustable incline feature. There are some available, but the added functionality typically makes them bulkier like regular treadmills.
• Portability: This is the beauty of the walking pad. It works well in small spaces. The compact design allows for easy storage under desks, beds, or standing against the wall, saving you valuable space. Some models are even foldable.  
• Size: These machines are made to be compact. Small, foldable, and movable designs are popular!
• Weight Capacity: The weight capacity for walking pads is much lower than a traditional treadmill. Common weight capacities are around 200-250 pounds. You’ll want to choose an option that works with your weight limit.
• Walking Pad Affordability: The good news is, since they are smaller and simpler than traditional treadmills, they are more affordable, too! Many walking pads fall within the price range of $200 to $500. 
• Data Tracking: Fair warning: A fitness tracker on your wrist like the Apple Watch may not accurately record your steps if you’re working at a standing desk. Typing and resting your arms on the desk will throw off the tracking. Luckily, most of the walking pad models have features that report your speed, time, distance, and calories burned. 

So, Can a Walking Pad Help You Lose Weight?

In short, yes! Incorporating more steps into your day with a walking pad will definitely help increase your calorie expenditure, which is key for weight loss.

That said, there’s no black-and-white answer when it comes to weight loss. For example, if you walk during your whole day but are also eating a bunch of junky snacks and sugary drinks, weight loss will be much harder!

Walking pads can certainly be helpful in your weight loss journey. If you’re already incorporating a healthy diet and appropriate exercise levels, extra daily movement may help push you towards your goals. The extra low-impact activity can also relieve stiffness and soreness, and help keep your joints lubricated and strong, which helps you stay healthy and avoid injury.

Strength training, core exercises, and yoga are all great additions to expedite your weight loss journey. Walking pads can help with weight loss when you incorporate them into a well-rounded strategy!

How Many Steps Do You Really Need A Day To Lose Weight?

Are you wondering how many steps a day you need to lose weight? 

When it comes to your daily step count, speed, intensity, and consistency actually matter more than just the total number if you’re serious about weight loss!

Here, we’ll explore how many steps a day are best for your weight loss goals.

How Many Steps Do You Really Need A Day To Lose Weight?

Strength Training for Women Over 50: 11 Best Moves

There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. 

These strength training exercises are proven to get results for women over 50!

Strength Training for Women Over 50: 11 Best Moves

9 Hip-Strengthening Exercises for Seniors

As the largest joint in your body, your hips play a central role in healthy aging.

These mighty structures enable you to perform a wide range of daily activities, from standing to walking to climbing stairs—so it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life!

9 Hip-Strengthening Exercises for Seniors

Even if you have a great workout routine, sitting at a desk all day can take a toll on your body. We aren’t meant to live a sedentary lifestyle and the best walking pads can help us hit those daily steps goals.

Motion is lotion! Moving your body through a healthy range of motion with light exercise keeps it working smoothly. It can even help prevent future health issues. Luckily, there is a simple solution. The best walking pad can help keep your body in constant motion, even in the minimal space of a home office. The ease of use and quiet noise level makes the under-desk treadmill a game changer. These smart mini treadmills can transform your zoom calls into a walking workout with minimal effort on your part.

I don’t know about you, but when I see a great way to add more low-impact activity into my day, I JUMP on it. 

Whether it’s working, watching TV, or cooking, even a basic walking pad can help change any sedentary activity into an active one. Their compact size and affordable lightweight design makes them more approachable than traditional treadmills. In a world where people are spending more and more time sitting, I recommend doing the opposite. Move your body more every day and you’ll be surprised by the results.

Keep reading to explore whether walking pads might be a great option for you to increase your daily activity levels. Then, check out my favorite picks, including the walking pad treadmill I own and love!

First, let’s dive into why getting more steps in daily matters.

Non-Exercise Activity Thermogenesis (NEAT)

We typically think of movement and calorie expenditure in terms of minutes of exercise. But, a lot of our daily activity actually comes from “non-exercise activity thermogenesis” (NEAT). This includes all the activities we fit into our busy schedules that aren’t “exercise.” Things like walking to lunch, pacing on the phone, cleaning, cooking, climbing up and down stairs, standing with a friend or watching your kids, folding laundry, hobbies, and the list goes on. 

Think of all the daily tasks that require some kind of small physical activity. That’s NEAT. Dr. James Levine of the Mayo Clinic explains the importance of NEAT and the worthwhile opportunity for weight loss and other health gains.

Dr. Levine pioneered the treadmill desk and his studies showed that when a healthy individual walks at a slow pace of around 1-2 mph during the workday, they can burn a significant amount of extra calories. This can make a huge impact in people’s weight loss efforts. It’s not sweaty exercise, it’s just consistent movement.

Levine makes convincing arguments that NEAT could burn up to 1,000 extra calories per day when added strategically to the workday. He also explained that obese individuals perform drastically less NEAT than those within a healthy weight range.

As we begin to understand the importance of NEAT, it’s easy to see how working from home or sitting at a desk all day can be quite an obstacle. How can you incorporate more movement into your day when you’re glued to a desk?

That’s where walking pads come into play!

Walking Pads vs. Treadmills

Both walking pads and classic treadmills provide an opportunity for cardiovascular exercise. They are both exercise equipment tools with user-friendly operation that can be used in a home gym or home office. However, the two have pretty stark differences.

Treadmills are commonly known for their powerful performance and have been a staple running machine in home gyms for years. They are typically heavy and immobile, and take up quite a bit of space. Treadmills come with lots of great features, like incline control and higher maximum speed capacities. They can be used for anything from a daily walk to an intense run. These are my favorite treadmill workouts for weight loss.

Walking pads are a newer product to the market. With many workers trying to combat sitting at a desk all day, and social media trends like cozy cardio, it makes sense that these walking pads are quickly gaining popular product reviews. 

These compact treadmill options are smaller, have lower speed capacities, and are usually portable making them a great option for limited space. They are a simpler, more afforadable option that allow you to walk for a long time in your home work environment or living room. Some have the capacity for running, but not nearly in the same way as a traditional treadmill does.

Want to learn more about the best exercise tools for home? Check out my picks for the best home gym equipment.

Benefits of Walking Pads

I think walking pads are brilliant! From a personal standpoint, I have a regular workout routine in the early morning but I still sit at my computer desk to work all day. I can’t stand how little movement my body is getting the rest of the day. However, I am not interested in a full size treadmill that would have to go in my basement. I wanted a portable walking machine that I can use in my kitchen under my counter or in my family room.  

Living in the midwest also means the weather varies quite a bit throughout the year. I love getting outside in the evening to walk, but in the colder months it can be tough. Walking pads work well just about anywhere. Any space from a small apartment to a home will work. Whether you’re working from home or just watching TV, the extra steps will benefit your health and general mobility.

Here are just a few of the benefits of walking pads:

• Increase NEAT activity easily at home
• Compact designs are great for small spaces
• Easy to store when not in use
• Easy way to stay active while working
• Affordable pricing

Getting Started With Walking Pads

Walking pads are different than traditional treadmills. If you’re just starting to learn about walking pads, here are a few things you should know:

• Speed Capacity: Walking pads are made for slower movement than treadmills. Most walking pads have a range of different speeds, and will top out at a certain point. Top speed can max out around 4 miles per hour. If you’re looking for higher speeds or an option for running, a traditional treadmill might be a better fit.
• Incline: Most walking pads do not come with an adjustable incline feature. There are some available, but the added functionality typically makes them bulkier like regular treadmills.
• Portability: This is the beauty of the walking pad. It works well in small spaces. The compact design allows for easy storage under desks, beds or standing against the wall, saving you valuable space. Some models are even foldable.  
• Size: These machines are made to be compact. Small, foldable and movable designs are popular. I recommend measuring your space or spaces where you plan to use the walking pad before purchasing. It never hurts to double check!
• Weight Capacity: The weight capacity for walking pads is much lower than a traditional treadmill. You’ll want to check to see where your weight falls in comparison with the weight capacity of the machine. Common weight capacities are around 200 pounds, or to 250 pounds. You’ll want to choose an option that works with your weight limit.
• Walking Pad Affordability: The good news is, since they are smaller and simpler than traditional treadmills, they are more affordable too. Many walking pads fall within the price range of $200 to $500. 
• Data Tracking: Fair warning, a fitness tracker on your wrist like the Apple Watch may not accurately record your steps if you’re working at a standing desk. Typing and resting your arms on the desk will throw off the tracking. Luckily, most of the models have the basic features of reporting your speed, time, distance and calories burned. 

The Best Walking Pads

The best walking pads have all the amazing features we’ve listed above, plus great customer service. We’ve compiled our top picks for walking pads on Amazon, including the one I own and love.

Any of the options below will help you add more movement and daily activity into your life. The health benefits are waiting!

Cursor Fitness Under Desk Treadmill 2 in 1 Walking Pad

I was so excited to get this under desk treadmill on Amazon Prime Big Deal Days. A lot of my day is spent in front of a computer. Right now that means I’m sitting a lot! 

I’m excited to use my new walking pad for working from home. Instead of sitting on my butt all day, I can stand at my kitchen island overhang and type away while I slowly walk. 

I love the sturdiness of this walking pad, and the great reviews didn’t hurt either. The white design matches the aesthetic factors in my home, and it’s easy to move and put away.

Most Popular Features:

• Minimal noise
• Easy to put away
• Compact
• Sleek design
• Fits under desk
• Smooth and steady surface with cushioning
• Easy to navigate control panel
• Several speed options

Compelling Review From Amazon: “I love how compact and lightweight this walking treadmill is. You can very easily pick it up and move it around to exercise anywhere in the house and easily store out of the way, instead of it becoming another place to hang clothes on. This is great for brisk walking but not a running pace, which is great for watching TV and getting some steps in. Would also be perfect for a standup desk area. The remote works well and helps you fine tune the speed easily. It has proven to be durable, lightweight, and not too noisy. The value is exceptional and I hope I get a ton of use out of it.”

CURSOR FITNESS Under Desk Treadmill, 2 in 1 Walking Pad, 265 LBS Capacity for Home and Office Workout

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WALKINGPAD C1 Foldable Treadmill Walking Pad

This sleek walking pad is a great foldable option. It comes with a super compact design, manual and automatic control options, and syncs with your Apple Watch. 

Most Popular Features:

• Works well will standing desks
• Comfortable to walk on
• Foldable
• Slim design
• Remote feature
• Smart safety features
• Syncs with fitness watches
• Speed setting capabilities
• Great customer service

Compelling Review From Amazon: “I love it so far!! I upgraded from my cheap one I bought on Amazon 2 years ago and I love how this one folds under my desk and how it’s skinnier than my old one so my chair fits next to it. The app for me works great and I love how it also syncs with my watch! I also love how you can set your own speeds and it automatically adjusts.“

WalkingPad C1 Foldable Treadmill Walking Pad Smart Jogging Exercise Fitness Equipment, Low Noise Footstep Induction,Folding Under Desk (White)

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WALKINGPAD S1 Foldable Walking Pad Ultra Slim Smart Fold

This space saving walking pad has a foldable design with two rollers for easy movement. It also comes with a remote control, footstep induction speed control, and a noise free experience.

Most Popular Features:

• Space saving design
• Easy setup
• Foldable
• Remote feature
• Front wheels make it easy to move on flat surfaces
• Good for working from home activity
• Great supplement to regular exercise
• Excellent customer service

Compelling Review From Amazon: “10/10 worth the money. If you work from home this is a must. Would buy again.”

WALKINGPAD C2 Folding Treadmill Foldable Walking Pad Ultra Slim Smart Fold - Device for Home Office Under Desk (White)

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FYC Under Desk Treadmill

This under desk treadmill has two different mode capacities. It can be used under a desk for walking, or independently with raised handlebars for running. It’s easy to use and its foldable design make it a compact option for reaching your exercise goals.

Most Popular Features:

• Easy setup
• Stores in flat or upright position
• Sturdy
• Quiet
• Lightweight
• Remote feature
• Clear display
• Easily rolls

Compelling Review From Amazon: “This is one of the best purchases that I’ve made on Amazon. I’ve used it almost every single day since I bought it over a year ago. It still is working great and has done wonder for not only my physical health but my mental health. I’m able to easily walk while I work and it’s so compact that I can store right in my home office next to my desk. My 65 year old mom even bought one for herself after testing out mine! Highly recommend this walking pad for anyone looking.”

FYC Under Desk Treadmill - 2 in 1 Folding Treadmill Desk Workstation for Home 300LBS Weight Capacity, White

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RHYTHM FUN Treadmill

This under desk treadmill has a wider belt compared to other walking pads, giving it a higher comfort level and smoother experience. It’s compact, space saving, and comes with a noise reduction design.

Most Popular Features:

• Great tech support
• Quiet design
• Easily movable
• Simple maintenance
• Solid build
• Convenient under bed storage
• Durable

Compelling Review From Amazon: “I’ve had this walking pad for over 2 years now and use it daily! I love it. There was no set up involved, you just plug the cord in and turn it on! It conveniently fits under my bed when it is not in use (though it is a little heavy to move around but that’s just more of a workout which is fine by me)! Very durable and haven’t had any issues with product performance. I do make sure to lubricate the band regularly. My remote stopped working recently so I contacted the seller for a replacement remote and they sent me 2 remotes immediately! The new remotes are a better/sleeker design and work great. Great customer service and quick response time as well. Highly recommend this product and seller!”

RHYTHM FUN Treadmill Under Desk Treadmill Folding Portable Walking Treadmill with Wide Tread Belt

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Walking Pads for Weight Loss

Extra movement will definitely help increase your calorie expenditure, but there’s no black and white answer when it comes to weight loss. For example, if you walk during your whole day but are also eating a bunch of junky snacks and sugary drinks, are you really going to lose weight? It’s important to look at health as a total package. PS if you are walking all day you may be less inclined to reach for snacks. It’s way easier to eat while sitting in a chair.

Walking pads can absolutely be helpful in your weight loss journey. If you’re already incorporating a healthy diet and appropriate exercise levels, extra daily movement may help push you towards your goals. I do approximately one hour of rigorous exercise each morning during the work week, but I still love my walking pad for general mobility, extra steps and extra calories burned at the end of the day. It helps keep my body fight off the stiffness and soreness that comes with sitting for long periods of time. The extra low-impact activity also keeps my joints lubricated and strong. Which in turn helps me stay healthy and prevent injury. 

Strength training, core exercises, and yoga are all great additions to expedite your weight loss journey. Walking pads can help with weight loss when you incorporate them into a well rounded strategy. Check out exactly how many steps a day you need to lose weight.

Under Desk Walking Pads for Working From Home

Any of the walking pads listed above make a great addition to a home office. Instead of sitting still all day, you can get up and move while you work.

Walking pads work best with standing desks, or adjustable height desks. Ideally, you’ll be able to stand, walk, or sit in at the same desk throughout your day.

Standing desks are typically more minimalistic in design, and many of them are completely adjustable to the height you need. This make it easy to keep a walking pad underneath, or swap to a chair.

Here is one of the top rated electric standing desks on Amazon that comes in various sizes and colors:

FLEXISPOT Electric Standing Desk

Today’s fast-paced world is seeming more sedentary than ever, and walking pads are the perfect fix!

These smart pieces of exercise equipment can turn working, watching TV, or cooking into one of your favorite ways to stay active. Keeping your body moving is one of the most important things you can do for your health. It’s never too late to start moving, so why not start with a walking pad?

FLEXISPOT Electric Standing Desk | Adjustable Height Desk Home Office Computer Workstation

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During my years as a personal trainer, I used the Concept2 rower myself and for dozens of clients. Collectively, the Breaking Muscle staff also has decades of experience using this rower in their home gyms, CrossFit boxes, and other commercial gyms. We’re well-equipped to provide this in-depth Concept2 rower review and speak to its key features, pros, cons, specifications, and how it compares to other popular rowing machines.

Key Takeaways

• The Concept2 rower, now called the RowErg, is the same machine as the Model D (the rower with a 14-inch seat height) and Model E (the rower with a 20-inch seat height). Concept2 changed the machine’s name in May 2021. The Model E rower has been discontinued. However, the RowErg is available with either a 14-inch seat height or a 20-inch seat height.
• With a clean and effective design, the Concept2 Rower is engineered for smooth operation, easy maintenance, and long-lasting performance. This commercial-grade rowing machine features a nickel-plated steel chain, aluminum front legs, and steel rear legs to ensure a durable, long-lasting build. 
• The Concept2 Rower comes with a PM5 performance monitor that tracks stats such as pace, strokes per minute, estimated calories burned, and watts (power output). The monitor also connects via Bluetooth to various apps, including ErgData.

Concept2 RowErg

4.5

• Frame is made of heavy-duty aluminum
• Ergonomic handlebar and seat
• PM5 monitor comes with Bluetooth capabilities
• Accomodates users up to 6’6 and 500 pounds
• Comes with a limited five-year warranty

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Concept2 Rower Pros

• The Concept2 Rower uses air resistance, which adjusts to your stroke rate and power. Air resistance also provides smoother action compared to magnetic and water-based rowers. I can attest to this, as I have used both air and magnetic rowers. 
• The Concept2 can hold users up to 500 pounds. Other brands like NordicTrack, Peloton, and Hydrow can only accommodate users up to 250 to 375 pounds. 
• You can quickly break down the rower using the quick-release feature or even mount it to the wall. Concept2 doesn’t sell a mounting tool for the rower, but the Rogue Fitness wall hanger is available for around $32.50.

Concept2 Rower Cons

• Because it is an air rower, it can be loud. The harder you row, the louder the machine becomes. It might deter those who use it in their home gym and do not want to disrupt their family members or roommates.
• The Concept2 RowErg costs around $990 before taxes and shipping. While cheaper than other rowers on the market with lots of high-end tech features (like touchscreen monitors and on-screen workout classes, which Concept2 doesn’t offer), it still might not be ideal for those looking for an ultra-budget-friendly machine.
• The Concept2 rower is very long, reaching a total length of 96 inches (eight feet) when assembled. Those with limited workout space at home may need to look at more compact rowing machines.

Concept2 Rower Rating

The Breaking Muscle staff members have tested over 20 rowing machines. We put each one through an in-depth scoring system to rank its construction, delivery and assembly, tech features, and more. The table below shows how the Concept2 rower fared.

Concept2 Rower Overview

The Concept2 rower is arguably the most popular rowing machine currently available that’s suitable for both home and commercial use. In 1981, Concept2 became the first brand to create an indoor rowing machine. Since then, it has become an iconic brand in the fitness industry. As a personal trainer who has worked in different commercial gyms such as Life Time Fitness and Anytime Fitness, I can attest to the ubiquitousness of the Concept2 Rower.

In CrossFit, the Concept2 rower is one of the preferred cardio machines for both casual and competitive athletes. CrossFit values the Concept2 rower because it offers a complete full-body workout, making it an effective tool for assessing overall fitness levels. It accommodates users up to 500 pounds, so it can be suitable for individuals of varying sizes and fitness levels. Plus, its sturdy construction and minimal maintenance requirements mean it can withstand heavy use in CrossFit boxes.

The Concept2 rowing machine features a nickel-plated steel chain, aluminum front legs, and steel rear legs. While its price of just under $1,000 places it in the mid-range of rowing machine options, it offers exceptional value for its performance and durability. It operates on air resistance, so it replicates the feel of open-water rowing and matches your intensity as you row.

Who Should Buy a Concept2 Rower

• This indoor rower could be good for those who want a full-body workout to test both muscular and cardiovascular endurance.
• The functionality of the Concept2 rower is great for those who are especially into CrossFit-style training. Concept2 is the preferred brand for rowing machines in the CrossFit community.
• The Concept2 RowErg could be an excellent low-impact cardio machine for those who suffer from joint pain. Unlike running, rowing doesn’t place a huge amount of stress on the knees, hips, and ankles.

Who Should Not Buy a Concept2 Rower

• The Concept2 rower might not be ideal for those who are worried about noise. This is an air resistance rower. The harder you row, the more air moves around the flywheel, which makes the machine louder.
• Even though the Concept2 RowErg offers a 20-inch-high seat, individuals with severe mobility restrictions may still find it too low.
• Using this rower could be tough for those with limited space. When fully assembled, the Concept2 rower machine is 96 inches long. Depending on your setup, you might not have enough room to fit the erg comfortably and work out safely.

RELATED: Best Home Gym Equipment

Concept2 Rower In-Depth Review

The review below is based on insights I’ve gathered through my own use of the Concept2 RowErg and feedback I’ve received from the Breaking Muscle staff, which comprises CrossFitters, certified personal trainers, and strength and conditioning coaches. We then used a proprietary scoring system to rank the machine on a scale of one to five in various categories, such as cost, the quality of the materials, tracking capabilities, and assembly.

Price

The Concept2 RowErg with the 14-inch seat height costs around $990 before taxes and shipping. If you opt for the 20-inch seat height, it will cost around $1,155. While the price could be a drawback for anyone on a super strict budget, we still gave it 4.8 stars. The overall value is high due to the machine’s commercial-quality construction and durability. Also, this rower machine is much cheaper than other options, like the Peloton or Hydrow rowers, which are double the price (or more).

Materials, Build, and Construction Quality

The Concept2 rower consists of aluminum front legs, steel rear legs, a nickel-plated steel chain, an aluminum monorail, and a stainless steel seat track.

Due to this heavy-duty construction, we rated the build a 4.9 out of 5. Based on my experience with the Concept2 rower, it can take on heavy abuse. Even in commercial gym settings, it is so strong it may never have to be replaced.

Amanda Dvorak, Breaking Muscle’s Reviews Editor who started CrossFit in 2015 and now uses a Concept2 rower in her garage gym, can attest to its durability. She mentioned that even after banging it on her squat rack accidentally (on multiple occasions) while moving it around her garage, she’s never noticed a difference in how it looks or performs. The CrossFit gyms she’s trained at previously also never had any major issues with these rowers, despite them being used six to seven times a day for years.

Delivery and Assembly

After the erg arrived at our testing facility, our team ranked the delivery and assembly process a 5 out of 5. There was no damage upon delivery.

I have built many pieces of home gym equipment, including the Stamina Elite rower I use at home. I can honestly say that one of the biggest issues with all of my purchases is that it takes forever to build them. The Concept2 rower, however, only required a few minutes of light effort from our testing staff before they were able to hop on and start rowing.

Amanda Dvorak, an editor on the Breaking Muscle team, agrees with the product testing staff’s assessment. There was also no damage to her machine when she received it at home, and she and her husband were able to put the erg together in around 10 minutes.

Performance

The Concept2 rower’s performance is exactly what you’d expect from a commercial-grade piece of equipment. The seat slides over the monorail effortlessly, and the chain doesn’t snag if you maintain it properly by oiling it after every 50 hours of use.

Subscription Options

It’s hard to give the Concept2 rower a rating on subscription options because it does not provide any. This is one of the drawbacks to this device, as other products like the Peloton or Hydrow rower provide subscriptions for access to live and on-demand classes. All the Concept2 offers is a PM5 monitor. As I’ll discuss below, it tracks a lot of information, but it’s not as fancy as a high-tech monitor that lets you stream classes.

One good thing about the lack of subscription options is that it can save you money. The subscriptions you’ll find on Hydrow, Peloton, or NordicTrack rowers, for example, can cost $30 or more per month. It’s an added cost you have to consider when buying a rowing machine.

To make up for the lack of subscription options, the Concept2 row erg includes a device holder that can hold your smart device. You can then stream workouts from an app of your choice — but keep in mind that this may be an extra monthly cost.

Ergonomics

Our team rated the ergonomics a 4.5 out of 5. The handle features a 10-degree bend to allow for a natural grip, and it’s covered with molded rubber to help absorb sweat. However, it can cause skin discomfort, especially for new rowers.

Amanda Dvorak, Breaking Muscle Reviews Editor, hadn’t used a rower in over a year before she bought a Concept2 erg for her home gym. Despite already having calluses on her palms from lifting weights, her hands blistered frequently once she started rowing again.

Amanda also recounts how uncomfortable she found the seat when she began rowing again. However, now that she has been using the rower at least once a week, her tailbone discomfort has lessened, and her hands no longer blister. If you have similar experiences when you first start rowing, we think it’s safe to say that you’ll adjust to the rower after a couple of months of consistent use. If not, you can wear workout gloves or buy a padded seat cushion online to make your rowing experience more pleasant.

Foot Pedals

The pedals accommodate a wide range of foot sizes. We’ve seen users with size 13 feet be able to use the rower comfortably. The pedals don’t pivot like they do on other rowers, such as the NordicTrack RW600. However, they are designed to help you achieve a vertical shin angle for the catch phase of the row (when your knees are bent, your arms are straight, and the seat is closer to the front of the machine). This is especially beneficial for rowers with poor ankle mobility.

Heart Rate Monitoring

I would rate the heart rate monitoring capabilities of this rowing machine a 4 out of 5, as it doesn’t offer a direct way of monitoring heart rate. The only way to do so is to have a compatible device to sync with using ANT+ and Bluetooth, such as an Apple watch (via the ErgData app) or a digital chest strap.

PM5 Monitor, Display, and Stats Tracking

While the monitor may appear simple, it provides a ton of data tracking capabilities. Compared to the older monitor (the PM4), the PM5 provides Bluetooth connection capabilities to track your workouts. Overall, we rated the monitor itself 4.7 out of 5 stars and the display 4 out of 5.

The PM5 monitor tracks a range of metrics, including time, pace, distance, strokes per minute (SPM), watts, calories burned, and heart rate (with a compatible device).

We love its ability to save all of our workout history, so we can see how we’re progressing and improving over time. And, as mentioned, it can connect to potentially 30 different compatible apps. ErgData is a favorite amongst the Breaking Muscle staff because it allows us to create custom workouts, program the Concept2 Workout of the Day into the machine, and more. However, you can also use other apps like Regatta, RowHero, and Fiit.

Despite the impressive amount of information the monitor can show, the actual display is pretty basic. The monitor is also quite small, measuring just seven inches diagonally. The size pales in comparison to the NordicTrack RW900, for example, which has a 22-inch monitor.

One of the redeeming qualities, though, is the backlit display, which didn’t exist on previous iterations of the monitor. Breaking Muscle Editor Amanda Dvorak says it’s one of her favorite things about the PM5 monitor. She trains early in the morning and hates turning on bright lights during her workouts. The backlit display makes it easier for her to read the screen when she’s working out before sunrise.

Included Workouts

For the included workouts, we rank this feature a 4.8 out of 5. The Concept2 rower comes with multiple preset workouts, such as distance training for 2,000 meters or interval training modes with 500 meters of work and one minute of rest. The preset options are great for beginner rowers who may not know how to get started or advanced athletes who want to follow structured programs.

Bluetooth Connectivity

The Concept2 rower’s PM5 monitor supports Bluetooth connectivity to compatible heart rate monitors. You can also sync workout data to Concept2’s ErgData app or dozens of other apps to track your workout history.

RELATED: Best Treadmills for Home

Concept2 Rower Specs

When considering the Concept2 rower, it’s important to understand the specifications and features that make it stand out. From the basic dimensions to the electrical requirements, we’ll break down the key details that define it and set it apart in the world of rowing machines.

Rower Type

The Concept2 rower is an air rower. The air resistance works through the use of the handles and the machine’s fanwheel. When you pull the handle, the flywheel traps air inside to provide resistance. The resistance then adjusts to your stroke rate and power output.

Based on our experience, air rowers emulate the feeling of rowing on open water more authentically than magnetic rowers. This is one of the many reasons why professional rowers often complete their indoor training on a Concept2 erg.

Overall Dimensions

The Concept2 rower is 96 inches long, 24 inches wide, and either 14 or 20 inches high. The height depends on whether you buy the standard model or the one with taller legs.

Track Length

The track length, also known as the monorail length, is 54 inches. This length helps to accommodate athletes up to 6’6.

Seat Height

The RowErg comes with a 14-inch seat height. If you think this will be too low for you, you have the option of purchasing an erg with taller legs that elevate the seat to 20 inches. However, the taller rower changes the cost from about $990 to about $1,155.

Weight Capacity

The weight capacity of the Concept2 rower is 500 pounds, which is well above other rowing machines like the ones from NordicTrack and Peloton. All three rower models from NordicTrack have a weight capacity of 250 pounds, while the Peloton rower has a weight limit of 300 pounds.

Resistance Levels

The Concept2 rower offers variable resistance. The resistance is dependent on the forcefulness of each row. This is different from magnetic rowers, which provide fixed resistance levels, and water rowers, whose resistance levels change based on how much water is in a water tank attached to the machine.

Concept2 rowers also utilize a damper setting. The damper is an adjustment that allows you to provide “more” or “less” resistance based on the availability of airflow. The damper ranges from one to 10 — one means the flywheel is completely closed, and 10 means it is fully open. When you increase the damper setting, you open the damper and allow more air into the flywheel. A higher damper setting results in a faster deceleration of the flywheel, making the rowing motion harder to perform.

Electrical Requirements

This rower machine takes two D-cell batteries, which are included with your purchase. There’s no need to situate the rower near an outlet, so you can move it around any room in your house or take it outdoors (something the Breaking Muscle staff members love to do when the weather permits).

Noise Level

The Concept2 rower can be loud because it is an air resistance rower. The rower recruits air from the fan flywheel, and the more air it recruits, the louder the sound becomes. An online review indicates that the Concept2 rower has a decibel level between 67 and 74, slightly quieter than a vacuum cleaner.

Amanda Dvorak, one of Breaking Muscle’s editors, often brings her rower indoors when her garage gets too cold in the winter. Her husband, who’s a light sleeper and usually still in bed when Amanda works out in the morning, has claimed that the noise doesn’t bother him at all. However, Amanda keeps the rower on the first level of her home, while her husband sleeps in their bedroom on the second level. If you live in a one-story home or a small apartment, the noise may be more bothersome to other people.

Portability

The Concept2 RowErg features two roller wheels at the front for portability. There is no handle on the back, but since the machine weighs just 57 to 68 pounds (depending on whether you get the standard height or the tall legs), it’s easy to place your hand under the monorail to lift it up.

The rower also breaks down into two pieces if you don’t have enough room to leave it fully assembled all the time. The home gym owners on the Breaking Muscle staff do this frequently and note that it takes just a few seconds to disassemble the rail from the flywheel piece and reconnect them again when needed.

Warranty

Every Concept 2 rower includes a five-year warranty for the frame and a two-year warranty for all other components, which we consider pretty standard for the industry. Some rowers we’ve tested, like the Echelon Row-S, only have a 12-month warranty. However, other rowing machines, like the CITYROW GoMax, offer a five-year frame warranty like Concept2 does.

Concept2 Rower vs. NordicTrack Rower

When comparing the Concept2 rower and the NordicTrack rowers, several key differences stand out. While the Concept2 RowErg has a simple display with no video classes, NordicTrack rowers come with interactive monitors. These monitors range from 10 to 22 inches and offer instructor-led live and on-demand classes. These programs can be engaging and motivating for users who enjoy structured workouts and following along with an instructor.

To access this library of workouts, you will need an iFit subscription for about $39 a month. You don’t necessarily need the subscription to use NordicTrack rowers, but you will be very limited in using all the features of your interactive screen.

Both brands’ rowers also use air resistance, which provides a smooth and dynamic rowing experience. However, NordicTrack rowers add an extra layer of versatility with 26 digital resistance levels. Concept2 doesn’t have traditional resistance levels; the resistance depends on how much air you allow into the flywheel based on your damper setting and how hard you row.

In terms of size, the Concept2 rower is 94 inches long, while NordicTrack rowers range from 82 to 87 inches long. The Concept2 rower excels in strength, as it supports users of up to 500 pounds. This is twice the weight capacity of the NordicTrack rowers.

The Concept2 rower also comes at a more affordable price than the NordicTrack RW700 and RW900, which cost around $1,499 and $1,999, respectively. However, as of this writing, the NordicTrack RW600 is on sale for around $900, about $90 cheaper than the Concept2 rower.

NordicTrack RW600

Dimensions: 87.02" L x 22.0" W x 47.24" H

Storage: Folds in half for vertical storage

Resistance: Air and magnetic

Weight capacity: 250 pounds

Display: 10-inch smart HD touchscreen

Available programming: Live and on-demand workouts, scenic rows

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Concept2 Rower vs. Peloton

One of the first noticeable differences between the Concept2 rower and the Peloton is the interactive monitor screen. Peloton’s rowers feature a sizable 23.8-inch swivel interactive monitor, which allows you to engage in video-led sessions. However, accessing these classes requires a monthly subscription fee of around $44.

This is very different from the PM5 monitor provided by Concept2, which doesn’t have video-led sessions or subscription requirements. If interactive workouts and access to a vast library of training content are your priorities, the Peloton rowers might be more appealing.

Both rowers share similar dimensions, ensuring a consistent rowing experience in terms of space requirements and overall setup. However, the Concept2 rower has a remarkable weight capacity of up to 500 pounds. The Peloton rower, in contrast, has a lower weight capacity of 300 pounds, which could limit its suitability for individuals with greater body weight.

In terms of price, Concept2 is the more budget-friendly option. The Peloton rower costs around $2,995, nearly three times the cost of the Concept2 erg.

Peloton Rower

Dimensions: 7’10” L x 24” W

Storage: Stores upright with the Upright Wall Anchor (included with purchase)

Resistance: Electronically controlled

Weight capacity: 300 pounds

Display: 23.8-inch 1080p HD touchscreen

Available programming: Live and on-demand workouts, scenic rows

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Concept2 Rower vs. Hydrow

Another great brand of rowing machines is Hydrow. Hydrow’s original rower and the more compact Wave rower offer an enjoyable ride due to their use of magnetic resistance. Like Peloton, Hydrow rowers have built-in monitors for streaming engaging, motivating workout classes.

Hydrow’s advanced technology and immersive experience come with a higher price tag. Their rowers start at just under $1,900. The Concept2 rower offers a more budget-friendly option starting at about $990. In order to access Hydrow’s library of workouts, you also need to pay a monthly subscription of around $42.

Like Concept2, Hydrow’s rowers offer Bluetooth connectivity, allowing you to connect to heart rate monitors and sync with fitness apps. In terms of dimensions, the Hydrow rower measures 86 inches in length, 25 inches in width, and 47 inches in height, making it slightly more compact than the Concept2 rower. It also has a lighter weight capacity of 375 pounds. This doesn’t come near the strength of the Concept2 rower, which has a weight capacity of 500 pounds.

Hydrow Wave Rower

Dimensions: 80″ L x 19″ W x 43″ H

Storage: Stores upright

Resistance: Magnetic

Weight capacity: 375 pounds

Display: 16-inch HD touchscreen

Available programming: Live and on-demand workouts, scenic rows

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Concept2 Rower Customer Reviews

On four sites, including Amazon, the average rating for the Concept2 rower is 4.8 out of 5 stars. Many people praised it for its durability, quick setup, and storage capabilities. 

Despite all of the praise, some customers did note a few drawbacks. A few customers found the noise level concerning for at-home workouts. Others also noted the limitation of the PM5 screen and would prefer to have a larger monitor that provided instructional videos instead.

Final Verdict: Is the Concept2 Rower Worth It?

When you consider all the features of a top-tier rower, the Concept2 rower is one of the best. Concept2 has built a solid reputation of quality and dependability with competitive rowers, the CrossFit community, and home gym users who want equipment that won’t stop working after a few months.

Through an extensive analysis by our expert team, it’s clear that the Concept2 rower can be well worth the investment. It provides a smooth, realistic rowing experience. It is easy to build and should last for years, especially in a home gym. Knowing that this product exists in many homes and multiple commercial gyms, it’s hard to find another rower that can push the Concept2 rower off the top of the podium.

FAQs

The post Concept2 Rower Review (2023) appeared first on Breaking Muscle.

On Oct. 10, 2023, CrossFit HQ delivered a press release detailing major changes for the 2024 season. 

“CrossFit is excited to announce three new partnerships that will help grow the CrossFit Games championship competition and create new opportunities to shine a spotlight on athletes across all divisions. WheelWOD Games, Pit Teen Throwdown, and Legends Championship will host the adaptive and age-group championships for the 2024 CrossFit Games season.

The change will dramatically increase the number of masters and teenage athletes competing in the finals, nearly double the number of divisions for adaptive athletes, and provide a chance for CrossFit to evolve its competition model to make the CrossFit Games internationally scalable in the future.” 

Although the partnerships will give more athletes a chance to participate, taking away the opportunity for competitors in the Adaptive and Age-Group divisions to share the same stage as the top Individual and Team performers in the championship round represents an obvious drawback.

Instead, qualifying Masters athletes (ages 35-65+) will move through the online Quarterfinals and Semifinals before advancing to the Legends Championship for an in-person Final. While the 2023 Legends Championship will take place in Tempe, Arizona from Dec. 7-10, it is unclear if the 2024 edition will happen in the same location. 

Athletes in the Teens division (ages 14-17) will follow the traditional CrossFit Games stages (Open, Quarterfinals, and Semifinals) before wrapping up their season at the Pit Teen Throwdown. The 2024 edition will still take place in Three Rivers, Michigan, which has hosted the annual fitness competition for several years. 

Per the CrossFit press release: “The Pit Teen Throwdown offers a highly competitive arena for world-class athletes to test their skill, strength, and stamina against their peers,” CrossFit HQ wrote in the press release. “Big names in the sport have competed in the Throwdown in the past such as 2023 Rookie of the Year Olivia Kerstetter and 2022’s second-Fittest Woman on Earth Mal O’Brien.” 

The 2023 NOBULL CrossFit Games, which took place in August, crowned several new champions in the Teen division, including:

• Maria Granizo (14-15 Girls)
• Jeremie Jourdan (14-15 Boys)
• Lucy McGonigle (16-17 Girls)
• Ty Jenkins (16-17 Boys)

Moving forward, though, talented youngsters like Granizo and Jourdan will have to settle for showcasing their strength, agility, and fitness at the Pit Teen Throwdown rather than at what should be a jam-packed Dickie’s Arena.

Meanwhile, the entire Adaptive athlete season will be run exclusively by WheelWOD, an organization that brings more than a decade of experience hosting annual competitions. The new partnership will not only expand the number of competitive divisions from eight to 15, but it will also allow athletes from all 15 to have a chance to advance to the in-person final.

The current Adaptive divisions include:

• Vision
• Intellectual
• Seated With Hip Function
• Seated Without Hip Function
• Short Stature
• Multi Extremity
• Lower Extremity
• Upper Extremity

Considering only three divisions (Multi Extremity, Lower Extremity, and Upper Extremity) moved on to the final at the most recent CrossFit Games, the new format should be viewed positively from a participation perspective — especially with WheelWOD offering additional divisions such as Sensory (which includes both vision and hearing) and more specific Upper and Lower Extremity categories as defined by an athlete’s “points of contact” with their relevant limbs.

With the 2023 WheelWOD Games taking place in Raleigh, North Carolina from Nov. 30-Dec. 3, Adaptive athletes can get a hint of what next year’s competition might look like. However, CrossFit HQ said the dates and location for 2024 will be shared at a later time.

Despite shifting directions in such considerable fashion, CrossFit General Manager of Sport and Education Dave Castro believes the changes “will benefit each division in significant ways, most importantly more than doubling qualifying spots for masters and teens and allowing every adaptive division a place at the in-person championship.” 

Only time will tell whether the athletes affected share the same sentiment. However, there’s little doubt that the 2024 CrossFit Games will look quite different, and after delivering substantial announcements in successive months, don’t be surprised if more changes are unveiled moving forward.

Featured Image: @crossfitgames / Instagram

The post CrossFit HQ Announces Major Changes to Adaptive and Age-Group Divisions for 2024 Season appeared first on Breaking Muscle.

If you don’t like how a protein powder tastes, you are pretty unlikely to stick with it all the way to the bottom of the jug. This is a shame because the benefits of a higher-protein diet are really something that only happens over the course of weeks and months.  

If you want to increase your muscle mass, control cravings while losing weight, or boost recovery from your workouts, these are the best-tasting protein powders that may help make it happen. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best Tasting Protein Powder

Our process for choosing what protein powders taste the best is very selective. And yes, to be clear, it involves us actually tasting over 75 proteins.

But to ensure that you can make a well-informed decision and don’t end up with an actual milkshake instead of a protein shake, we test for a wide range of criteria. These include not only flavor, but also price, formulation, solubility, side effects, third-party testing, and the customer experience. Try any of our recommendations and be confident that we did the homework so you don’t have to.

Our Top Picks for the Best Tasting Protein Powder

• Best Tasting Protein Powder Overall: Jacked Factory Authentic Iso
• Best Tasting Protein Powder for Women: Ritual Essential Protein Powder
• Best Tasting Chocolate Protein Powder: XWERKS Grow
• Best Tasting Plant-Based Protein Powder: Transparent Labs Rice & Pea Protein Powder
• Best Tasting Whey Protein Powder: Legion Whey+
• Best Tasting Vegan Protein Powder: Vega Sport Premium Protein Powder
• Best Tasting Vanilla Protein Powder: Swolverine Whey Protein Isolate
• Best Tasting Protein Powder for Weight Loss: Myprotein Impact Whey Protein
• Best Tasting Casein Protein Powder: Kaged Casein
• Best Tasting Low Carb Protein Powder: Onnit Whey Protein

Best Tasting Protein Powder Overall: Jacked Factory Authentic Iso

Jacked Factory Authentic ISO

4.0

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

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Jacked Factory Authentic Iso is an affordable, high-quality, great-tasting protein powder that packs a lot of flavor and a solid 25 grams of protein into a surprisingly low-calorie serving. 

This protein has a personal connection, as my hubby is a lifter on an eternal quest to find the protein that’ll help him build muscle mass the quickest, while still tasting like a well-earned post-workout treat. Jacked Factory’s rich chocolate-flavored whey supplement is the one he keeps coming back to.

The protein in Jacked Factory Authentics Iso powder is sourced from whey — a byproduct of dairy cheese production. Whey isolates aren’t usually considered to be the tastiest or creamiest of proteins since they have less fat and carb content than either whey concentrate or milk isolate protein. However, Jacked Authentic gets consistently high ratings from reviewers — and from my husband — for how well it mixes and the overall flavor.

As a dietitian, I like how simple the formulation is, with no fillers, gums, or dyes. It does use the artificial sweetener sucralose in its formulation which is a deal-breaker for some people, but does help in keeping the overall calories so low. There are a few users who report that they found this product overly sweet, but the general consensus is that each of the eight flavor options currently available brings the goods and tastes like what they promise.  

At the time of this writing, this product has a 4.4 out of five star overall rating on Amazon. Out of 509 reviewers, Jacked Factory Authentic Iso is given a 4.6 out of five stars for how easily it blends, 4.3 out of five stars for the quality of the ingredients used, and 4.2 out of five stars with regard to flavor.

RELATED: Best Protein Shakes

Best Tasting Protein Powder for Women: Ritual Essential Protein Powder

Ritual Essential Protein Powder

4.4

• Protein type: Pea protein
• Number of servings: 15
• Cost per serving: $2.66
• Calories per serving: 115 
• Protein per serving: 20 grams 
• Flavors: Vanilla
• Third-party tested: Yes

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Whether you are picking up toddlers all day, carrying heavy grocery bags, or hitting the weights, you need adequate protein to power you through it. Ritual Daily Shake is our top choice for women to help us accomplish everything we do in our day-to-day. It only has one flavor option available. However, you won’t be disappointed by the handcrafted vanilla, which is sourced from vanilla bean extract farmed and harvested in Madagascar. 

Building muscle and maintaining muscle mass requires good protein intake. Ritual uses organic pea protein and we know from randomized trials that pea protein positively helps repair muscle damage after exercise. (8) And as a mom of two small kids, I am here to tell you: yes, running after your wild toddlers in the yard definitely counts as exercise. 

To really determine if the flavor blends well, our product tester tried Ritual Daily Shake two ways: in a blender cup with plain water and in a smoothie with strawberries and blueberries. She gave it a 5 out of 5 rating for solubility. It dissolved easily in water alone and had a great consistency and a smooth texture.

Our tester noticed a slightly chalky aftertaste, but it wasn’t enough to keep her from finishing her drink or using the protein powder again in the future. She also found that the taste enhanced the smoothie and did not overwhelm it. She ranks the taste for Ritual Daily Shake as a 4 out of 5. 

Best Tasting Chocolate Protein Powder: XWERKS Grow

XWERKS Grow

4.3

Protein type: Whey protein isolate

Number of servings: 30

Cost: $1.97 per serving

Calories per serving: 110

Protein per serving: 23 to 25 grams

Flavors: Chocolate, Peanut Butter, Strawberry, Vanilla

Third-party tested: No

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XWERKS Grow protein powder is sourced from dairy cows that are not exposed to hormones, antibiotics, or pesticides and are 100% grass-fed only. The formulation is simple, clean, and doesn’t contain any artificial ingredients, sweeteners, flavors, or coloring. 

Like some of our other top picks, this powder’s protein source is whey isolate, which means it has been micro-filtered to remove excess calories caused by non-protein sources like fat. (3) XWERKS Grow also has about 4 grams of glutamic acid per scoop. Glutamic acid is noteworthy for its ability to assist in muscle growth, but it is also a flavor enhancer that can improve our sensitivity to the fifth basic taste: umami. (4)(5)

Our supplement tester scored XWERKS Grow protein powder’s formulation, taste, and solubility as a 5 out of five. They really emphasized that this product is incredibly smooth – your days of gritty chocolate flavoring are over. Our Breaking Muscle team member reported this as the “finest protein powder I’ve ever drank” and was excited by how easily XWERKS dissolves. You barely need a shaker and blender ball to mix this protein powder to get the perfect amount of chocolate flavoring. 

Best Tasting Plant-Based Protein Powder: Transparent Labs Rice & Pea Protein Powder

Transparent Labs Organic Vegan Rice & Pea Protein

4.5

• Protein type: Pea protein isolate, rice protein
• Number of servings: 30
• Cost: $1.67 per serving
• Calories per serving: 130 to 150
• Protein per serving: 24 grams
• Flavors: Chocolate, French Vanilla 
• Third-party tested: Yes, by independent labs

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As more of the population becomes health-conscious, there has been a big push to create plant-based protein powders. Plant-derived protein sources may have protective factors against chronic diseases like diabetes, hyperlipidemia, and chronic kidney disease. (6) Of the plant-based protein powders currently available, Transparent Labs Rice & Pea protein powder is our top pick. 

What made it stand out? Transparent Labs brand does a fantastic job of being exactly that — transparent. There are no proprietary blends in any of their supplements. They tell you exactly how much of each ingredient you get in a serving of their products. For every 32.05 gram scoop of the vegan protein powder, you get 20,000 milligrams of organic rice protein and 9,411 milligrams of organic pea protein isolate. Blending these two organic protein sources creates a “complete protein,” which means it contains sufficient amounts of all nine essential amino acids. 

While Transparent Labs’ chocolate vegan protein powder can work in water alone, the texture doesn’t lend itself to this simple preparation as readily as egg or whey. Our tester reports that this powder had a somewhat gritty texture.

This seems to be the recurring theme among reviewers on their website as well. Out of 286 reviews, Transparent Labs Rice & Pea Protein holds 4.2 out of 5 stars. Many reviewers report that they really “clicked” with this protein once they added it to hot and cold cereals, pancake mix, or in a non-water beverage such as almond milk. 

Best Tasting Whey Protein Powder: Legion Whey+

Legion Whey+

4.0

• Protein type: Whey isolate
• Number of servings: 30 to 78
• Cost per serving: $1.54 to $2.00
• Calories per serving: 100 to 130
• Protein per serving: 21 to 24 grams
• Flavors: Apple Pie, Banana Bread, Cinnamon Cereal, Dutch Chocolate, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, French Vanilla, Fruity Cereal, Honey Cereal, Mocha Cappucino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
• Third-party tested: Labdoor

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The “best tasting whey protein powder” title goes to a product that is made without the use of added sugars, has 100 percent natural ingredients (meaning it is naturally flavored and sweetened), and has a third-party testing grade of “A” from Labdoor. Legion Whey+ is sure to have a flavor that you will enjoy because there are just over 15 flavor options!

The Breaking Muscle product review staff gushed about the Cinnamon Cereal flavor option and gave it a 4.5 out of 5 because it left them wanting more of that well-known Cinnamon Toast Crunch cereal flavor. If you don’t like cinnamon, another one of the classic or unique options, such as Banana Bread, might speak to you.

Many reviewers specifically praise this lactose-free protein for how easy it is to digest. This makes it a popular choice for fortifying everyday foods with protein-rich flavor. For example, you could add cereal-type flavors to literal cereal, add French vanilla to tropical fruit breakfast smoothies, or put birthday cake protein powder in cake balls. 

This protein powder blends perfectly and many users (including our product tester) report no issues with Legion Whey+ powder’s solubility.

The only complaint our review staff lodged was against the Legion website itself. The customer service policies and actual customer service team are all great, but navigating the website requires getting past a ton of obnoxious pop-up ads and personal email requests. If you can get past these and add the powder to your shopping cart, your prize will be what we think is the best-tasting whey protein powder on the market. 

RELATED: Best Whey Protein Powder

Best Tasting Vegan Protein Powder: Vega Sport Premium Protein Powder

Vega Sport Protein

4.2

• Protein type: Alfalfa, pea, pumpkin seed, sunflower seed
• Number of servings: 12 to 20
• Cost: $2.22 to $3.55 per serving
• Calories per serving: 170 to 180
• Protein per serving: 30 grams
• Flavors: Berry, Chocolate, Mocha, Peanut Butter, Vanilla
• Third-party tested: NSF Certified for Sport

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If you are a practicing vegan or simply prefer plant-based protein powder, Vega Sport Premium hits some big checkboxes: a complete amino acid profile, third-party testing, and user-beloved flavors.  

Vega Sport Premium is sourced from a unique protein blend combination of peas, pumpkin seeds, organic sunflower seeds, and alfalfa. This gives it a light, not overly pea-y texture that mixes equally well in plain water, a smoothie, or any dairy-free beverage.

This supplement is made without any added sugars — meaning that the creamy flavor you get comes from all-natural ingredients, plus the plant-based sweetener stevia. While many stevia-flavored protein powders can have a unique flavor or aftertaste, our testers report that the stevia in Vega is undetectable, and the overall flavor is natural and clean. With regard to flavor, users couldn’t be happier.

On their website, they have had 499 reviewers say their peace. Of the 499 reviews, 419 gave this product a 5 out of 5-star rating, 56 gave it a 4 out of 5, 22 gave it 3 out of 5 stars, and 1 user each gave a 2-star and 1-star rating.  

With regard to mixability, this product has earned a 4.5 out of five stars from us because it blends so easily. Try this supplement in coffee, a blueberry and strawberry smoothie, and even mixed in with peanut butter on a PB&J sandwich!

RELATED: Best Pea Protein Powder

Best Tasting Vanilla Protein Powder: Swolverine Whey Protein Isolate

Swolverine Whey Protein Isolate

3.6

• Protein type: Whey isolate
• Number of servings: 30
• Cost: $2.10 per serving
• Calories per serving: 110
• Protein per serving: 26 grams
• Flavors: Chocolate, Honey Cinnamon Peanut Butter, Mint Chocolate Chip, Strawberry, Vanilla
• Third-party tested: Lief and Micro Quality Labs

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Vanilla-flavored protein powders are flooding the protein supplement market right now. In fact, if you were to search “vanilla protein powder” on Amazon, you’d find over 2,000 results. We don’t hand out the award for our top pick for best-tasting vanilla powder lightly, but Swolverine Whey Protein Isolate certainly earned it. 

While it’s more expensive than most other protein powders on our list, our Breaking Muscle testing team gave Swolverine a solid 5 out of 5 for its formulation. For only 110 calories, you get 26 grams of protein but only one gram of carbs, and 0.5 grams of fat. 

This makes this product ideal for those looking to maintain muscle mass while dieting. Consuming whey protein has been directly correlated with a reduced risk of muscle mass loss, increasing skeletal lean muscle mass, and preventing muscle mass from being used for energy when utilizing caloric restriction. (2)

Our testers gave Swolverine Whey Protein Isolate a 4 out of 5 ranking for both taste and solubility. They report that a serving-size scoop blends quickly and completely in a run-of-the-mill blender bottle, even noting that it was “kinda weird” how easily this powder turns into a thin mixture. This may be off-putting for some users though who prefer their protein shakes to be thicker.

For this reason, if you’re someone who prefers a thicker protein shake, consider adding Swolverine to milk or dairy-free milk. When mixed with milk, Swolverine received high praise from our tester who said it was very rich and tasted great.

Best Tasting Protein Powder for Weight Loss: Myprotein Impact Whey Protein

Myprotein Impact Whey Protein Powder

3.8

• Protein type: Whey protein concentrate
• Number of servings: 10 to 200
• Cost: $0.95 to $1.30 per serving
• Calories per serving: 100
• Protein per serving: 19 grams
• Flavors: Birthday Cake, Chocolate, Chocolate Brownie, Chocolate Mint, Chocolate Smooth, Chocolate Stevia, Cinnamon Cereal, Fruity Cereal, Marshmallow Cereal, Mocha, Salted Caramel, Strawberry Cream, Unflavored, Vanilla, Vanilla Stevia, White Chocolate Peppermint
• Third-party tested: No

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If you are picky about flavor, MyProtein Impact Whey Protein powder probably has the answer. At the time of writing, it comes in 20 different flavors. Flavors like white chocolate peppermint, salted caramel, and birthday cake give you a wide range of non-junk food options to support your weight loss journey, making this an easy pick for the best-tasting protein powder for weight loss. 

A scoop of MyProtein Impact provides 18 grams of protein, which is on the low side, but impressively, it does it with just 1.5 to two grams of fat, three grams of carbohydrates, and 95 to 100 calories per serving (depending on which flavor you decide to roll with). Plenty of research has supported whey protein supplementation as a way to manage caloric intake, reduce fat mass, and prevent muscle mass catabolism (breakdown) when dieting. (7) And when you’re dieting, your protein needs might actually be higher than when you’re eating in a caloric surplus. MyProtein Impact can be a low-calorie way to reach your recommended daily intake of protein, while still getting to partake in fun, dessert-like flavors. 

Of all the flavor options available, the Cookies and Cream option doesn’t appear to be very popular. However, the Fruity Cereal, Chocolate Brownie, and Birthday Cake options get the most consistently high marks from our reviewers. But because there are so many fun flavor options, try and get creative in the way you use them. You could add protein powder to a fruity smoothie bowl or make high-protein baked goods. Several reviewers love how easily this product mixes without leaving a gritty texture, even when mixed with plain water or low-fat milk. 

RELATED: Best Supplements for Weight Loss

Best Tasting Casein Protein Powder: Kaged Casein

Kaged Casein

4.0

• Protein type: Isolated Micellar Casein 
• Number of servings: 29
• Cost per serving: $1.38
• Calories per serving: 110
• Protein per serving: 25 grams 
• Flavors: Chocolate Peanut Butter 
• Third-party tested: Informed Sport

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If you have searched for protein powder supplements, you have probably found whey protein to be the most popular. However, it is not the only dairy-based protein source. Allow me to introduce casein. Casein isn’t as popular in the protein powder world as whey, but it offers some unique advantages that are worth taking seriously. First and foremost, it’s a slow-digesting protein, whereas whey gets digested quickly. (9) But this just means that you can use casein protein powders, like Kaged Casein, for different scenarios than whey protein. 

Since casein hangs out in the digestive tract longer than whey protein, it helps you to feel fuller for longer, while also helping to control glucose (blood sugar) levels, and facilitating muscle growth and repair. When compared to whey, casein is best used during periods of fasting, such as long breaks between meals and even sleep. (9) 

Kaged also packs a punch when it comes to calcium – delivering 608 milligrams per scoop. This is a hefty dose of calcium when compared to other protein powders. To put it in perspective, the amount of calcium present in the other powders in this review varies from 0 milligrams (Transparent Labs Rice & Pea Protein Powder) to 260 milligrams (Vega Sport Premium Protein Powder). Calcium is an important mineral and electrolyte used for muscle contraction. Without it, we would not be able to flush our muscles with energy in the form of glucose during exercise and post-workout recovery. (10) So, we appreciate that Kaged Casein adds in a healthy amount.  

Most protein powders that use casein in their formulation are thicker in texture than plain whey. Our Breaking Muscle review staff gave this product a 4 out of 5 for formulation and solubility. We deducted a point for mixability due to how long it takes to get this protein to actually dissolve. However, after a little while, the mixture became pretty smooth and ended up creamier and richer than any whey shake.

We also gave it 4 out of 5 stars for taste. We tried the Vanilla Shake flavor, which doesn’t currently appear to be available. However, customers on Kaged’s website have praised the Chocolate Peanut Butter flavor. One customer called it “amazing” and another said he has “tried a few others and always come[s] back to Kaged chocolate peanut butter.”

Many reviewers actually appreciate this extra thickness, as it results in a milkshake-like treat, especially if you cool it down in the fridge or freezer before drinking. Kasein also works great in food preparations like chia seed pudding, protein ice cream, or no-bake cheesecake bites.  

Best Tasting Low-Carb Protein Powder: Onnit Whey Protein

Onnit Whey Protein

4.4

• Protein type: Whey isolate
• Number of servings: 30
• Cost: $2.00 per serving
• Calories per serving: 110
• Protein per serving: 20 grams
• Flavors: Mexican Chocolate, Vanilla
• Third-party tested: Informed Sport

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For only three grams of carbs per serving, Onnit Whey brings offers unique flavors and a few perks for your digestive system. Along with 20 grams of whey protein isolate, each scoop brings a blend of digestive enzymes and a dose of the healthy probiotic Lactobacillus acidophilus. These added components are known to aid in carbohydrate digestion. Those who struggle with whey-based protein powders may find Onnit Whey easier to digest and experience fewer GI symptoms. 

Our product review team gives Onnit Whey Protein powder a 5 out of 5 stars for solubility but a 3.75 out of 5 stars for taste. Our reviewer found the texture to be rather thin when mixed with water alone, but far superior when added to oat milk. However, she loved the Mexican Chocolate flavor, finding it more unique than the usual chocolate protein formula. 

Reviewers on Onnit’s website concur that the mixability is great and that the protein powder blends smoothly into smoothies, cereals, and milk (both animal and plant-based). However, not all long-time users rave about the new vanilla flavor ingredient formulation. If you try this powder and decide that it’s not for you, don’t worry — we rank Onnit’s customer service 5 out of 5 stars due to their responsiveness online and their money-back guarantee. 

Benefits of Protein Powder

Protein powder supplements offer plenty of benefits. You should consider adding one to your diet if any of the following support your health and fitness goals: 

• Increased overall muscle mass and strength (1)
• Slowing or preventing muscle loss from dieting or aging (2)(7)
• Improving weight loss and weight management(7)
• Reduced risk of certain chronic diseases (6) 
• Quicker post-workout recovery time (1)
• Improved satiety (your sensation of fullness) (7)

What To Look For in the Best Tasting Protein Powder

Choosing which dietary supplement to roll with is a big decision. We understand that there are a lot of things to consider when researching which protein powder will fit the bill for your individualized health goal and be enjoyable to drink. As a registered dietitian, I also recommend considering solubility, texture, cost, calories per scoop, macro and micronutrient formulation, added ingredients, and lingering side effects.

Macronutrients

When you read a nutrition food label, you will notice percentages to the right of the fat and carbohydrate listings. However, if you keep scrolling down the label, you will find that our third and final macronutrient, protein, does not have a percentage for the daily value listed next to it. Percent daily value is based on a 2,000-calorie daily intake. This percentage is not required to be listed on the food label for protein.

Since the amount of protein needed in a day varies so drastically with regard to physical activity, medical concerns, age, sex, and anthropometrics (such as height and weight), you will only find it represented as grams. What your body needs from a protein powder will be based on your desired nutrition targets.  

• Physical activity. Multiply your body weight in kilograms by 0.8 grams of protein to determine your daily protein needs. As you increase your output through minimal, moderate, and high-intensity workouts, you will need to multiply your body weight in kilograms by 1.0, 1.3, and 1.6 grams of protein, respectively, to build lean body mass appropriately. It would be wise to incorporate a protein powder with some carbohydrates for post-workout recovery to help replenish your muscles’ energy storage. 
• Anthropometrics and overall goal. You will need to adjust the amount of protein you intake daily to align with your nutrition goals. If you want to gain muscle mass and recover quicker post-workout, a powder with a higher protein content can help. If you want to lose weight and implement protein intake as a way to help with satiety, the amount you will need will heavily depend on your current height and weight. 
• Medical concerns. To promote healing, our protein needs generally increase post-surgery and even when recovering from illness. Those who have diabetes usually need a higher protein intake than the general population. However, those who are not on dialysis but have impaired renal function will have decreased protein needs. 

Protein Source 

Protein can come from a wide range of plant or animal-based sources. The most common form of protein found in protein powders is whey protein. Whey, along with casein, is a byproduct of the cheese-making process. The main difference between these two popular proteins is the rate at which we absorb them. 

Casein is digested and absorbed slowly because it curdles when exposed to stomach acid. It can take as much as  5 hours or more to fully digest. On the contrary, your body breaks down whey usually within 90 minutes after consumption. Casein is great for when we know we won’t eat for a long time and need slow-released amino acids — such as before going to bed. Whey protein is ideal for post-workout recovery and muscle synthesis. (9)(11)

Plant-based protein is just as reliable as whey protein when it comes to gaining muscle and cultivating lean body mass. Many studies have shown that when pea protein and brown rice protein contain the same amount of protein as animal sources, they are as effective at delaying workout fatigue and improving post-workout recovery times. So if you are vegan, vegetarian, or just looking for a plant-friendly option, don’t feel like you have to compromise in either quality or taste. 

Other Ingredients

Be sure to review the list of ingredients on the nutrition facts label when choosing a protein powder. The manufacturer will note on the label if their protein powder contains common allergens. Check the label carefully to make sure you are not exposed to anything that could cause an allergic reaction or gastrointestinal upset, such as soy, artificial sweeteners, dairy, nuts, or gluten. 

It is always a good idea to consult with a registered dietitian nutritionist who can personalize dietary supplements to your health needs. Things like fiber, probiotics, digestive enzymes, vitamins, minerals, and antioxidants should be taken into consideration when choosing a dietary supplement, to ensure it helps bolster your health targets. 

Flavor and Solubility 

We can’t skip over flavor when considering which protein powders taste the best. Drinking the same protein powder every day can feel repetitive and boring, which can discourage us from using our protein supplements as we should. To prevent this, I encourage my clients to shake up the way they approach protein powder and incorporate it into their diets in a creative way. 

For example, adding chocolate peanut butter-flavored protein powder to muffin mix would be a great way to fortify the mix with more nutrients. Mixing vanilla protein powder into a cold coffee can make a yummy iced latte. Cinnamon cereal and pumpkin spice choices would be delicious flavor options to put in pancake batter, bread dough, and overnight oats.

Solubility is another crucial factor to consider. If a protein powder doesn’t dissolve well and forms clumps when you mix it, you probably won’t want to consume it again. According to our testers, the products above had varying levels of solubility. The Transparent Labs Organic Vegan Rice & Pea Protein Powder scored a 3.75. The other products we tested scored a 4 or 5 on the grading scale, with 5 being deemed perfect for mixability.

Third-Party Testing  

Third-party testing for label accuracy and purity isn’t the norm in the supplement industry, but it’s important to look for. Third-party testing shows that a manufacturer went the extra mile to prove that their ingredient list is free of banned substances, microbial life, heavy metals, and toxins and that it contains only what the label says. 

Final Thoughts

Incorporating protein powder into your fitness and health routine doesn’t have to be boring. To help stir your tastebuds, we have compiled our picks for the best-tasting protein powder currently on the market. We have a rigorous vetting process for testing products and out of the nearly 100 protein powders we have tried, only 10 made the cut. 

Protein powder is an excellent way to supplement your diet to increase your overall protein consumption. Keep in mind that protein powder should be exactly that though – supplemental and not serve as a routine meal replacement. A diversified, well-balanced diet consisting of whole food sources from each food group should constitute your normal eating patterns. However, if you are looking for a great-tasting, low-carbohydrate, low-fat, calorie-conscious protein supplement, we have you covered. Protein powder is used to increase muscle mass, curb hunger, improve exercise endurance, delay fatigue onset during a workout, and recover quicker so you can hit the gym again feeling fresh. 

Best Tasting Protein Powder: Side-by-Side Comparison

Best Tasting Protein Powder Overall	Best Tasting Vegan Protein Powder	Best Tasting Vanilla Protein Powder	Best Tasting Chocolate Protein Powder	Best Tasting Plant-Based Protein Powder	Best Tasting Protein Powder for Weight Loss	Best Tasting Protein Powder for Women	Best Tasting Whey Protein Powder	Best Tasting Casein Protein Powder	Best Tasting Low-Carb Protein Powder
Jacked Factory Authentic ISO	Vega Sport Protein	Swolverine Whey Protein Isolate	XWERKS Grow	Transparent Labs Organic Vegan Rice & Pea Protein	Myprotein Impact Whey Protein Powder	Ritual Essential Protein Powder	Legion Whey+	Kaged Casein	Onnit Whey Protein
4.0	4.2	3.6	4.3	4.5	3.8	4.4	4.0	4.0	4.4
Description: Protein type: Whey isolate Number of servings: 30 Cost per serving: $1.20 to $1.33 Calories per serving: 110 to 130 Protein per serving: 25 grams, depending on the flavor Flavors: Cookies & Cream, Unflavored (if you buy from Amazon) Third-party tested: No	Description: Protein type: Alfalfa, pea, pumpkin seed, sunflower seed Number of servings: 12 to 20 Cost: $2.22 to $3.55 per serving Calories per serving: 170 to 180 Protein per serving: 30 grams Flavors: Berry, Chocolate, Mocha, Peanut Butter, Vanilla Third-party tested: NSF Certified for Sport	Description: Protein type: Whey isolate Number of servings: 30 Cost: $2.10 per serving Calories per serving: 110 Protein per serving: 26 grams Flavors: Chocolate, Honey Cinnamon Peanut Butter, Mint Chocolate Chip, Strawberry, Vanilla Third-party tested: Lief and Micro Quality Labs	Description: Protein type: Whey protein isolate Number of servings: 30 Cost: $1.97 per serving Calories per serving: 110 Protein per serving: 23 to 25 grams Flavors: Chocolate, Peanut Butter, Strawberry, Vanilla Third-party tested: No	Description: Protein type: Pea protein isolate, rice protein Number of servings: 30 Cost: $1.67 per serving Calories per serving: 130 to 150 Protein per serving: 24 grams Flavors: Chocolate, French Vanilla  Third-party tested: Yes, by independent labs	Description: Protein type: Whey protein concentrate Number of servings: 10 to 200 Cost: $0.95 to $1.30 per serving Calories per serving: 100 Protein per serving: 19 grams Flavors: Birthday Cake, Chocolate, Chocolate Brownie, Chocolate Mint, Chocolate Smooth, Chocolate Stevia, Cinnamon Cereal, Fruity Cereal, Marshmallow Cereal, Mocha, Salted Caramel, Strawberry Cream, Unflavored, Vanilla, Vanilla Stevia, White Chocolate Peppermint Third-party tested: No	Description: Protein type: Pea protein Number of servings: 15 Cost per serving: $2.66 Calories per serving: 115  Protein per serving: 20 grams  Flavors: Vanilla Third-party tested: Yes	Description: Protein type: Whey isolate Number of servings: 30 to 78 Cost per serving: $1.54 to $2.00 Calories per serving: 100 to 130 Protein per serving: 21 to 24 grams Flavors: Apple Pie, Banana Bread, Cinnamon Cereal, Dutch Chocolate, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, French Vanilla, Fruity Cereal, Honey Cereal, Mocha Cappucino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored Third-party tested: Labdoor	Description: Protein type: Isolated Micellar Casein  Number of servings: 29 Cost per serving: $1.38 Calories per serving: 110 Protein per serving: 25 grams  Flavors: Chocolate Peanut Butter  Third-party tested: Informed Sport	Description: Protein type: Whey isolate Number of servings: 30 Cost: $2.00 per serving Calories per serving: 110 Protein per serving: 20 grams Flavors: Mexican Chocolate, Vanilla Third-party tested: Informed Sport
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Best Tasting Protein Powder Overall

Jacked Factory Authentic ISO

4.0

Description:

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

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Best Tasting Vegan Protein Powder

Vega Sport Protein

4.2

Description:

• Protein type: Alfalfa, pea, pumpkin seed, sunflower seed
• Number of servings: 12 to 20
• Cost: $2.22 to $3.55 per serving
• Calories per serving: 170 to 180
• Protein per serving: 30 grams
• Flavors: Berry, Chocolate, Mocha, Peanut Butter, Vanilla
• Third-party tested: NSF Certified for Sport

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Best Tasting Vanilla Protein Powder

Swolverine Whey Protein Isolate

3.6

Description:

• Protein type: Whey isolate
• Number of servings: 30
• Cost: $2.10 per serving
• Calories per serving: 110
• Protein per serving: 26 grams
• Flavors: Chocolate, Honey Cinnamon Peanut Butter, Mint Chocolate Chip, Strawberry, Vanilla
• Third-party tested: Lief and Micro Quality Labs

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Best Tasting Chocolate Protein Powder

XWERKS Grow

4.3

Description:

• Protein type: Whey protein isolate
• Number of servings: 30
• Cost: $1.97 per serving
• Calories per serving: 110
• Protein per serving: 23 to 25 grams
• Flavors: Chocolate, Peanut Butter, Strawberry, Vanilla
• Third-party tested: No

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Best Tasting Plant-Based Protein Powder

Transparent Labs Organic Vegan Rice & Pea Protein

4.5

Description:

• Protein type: Pea protein isolate, rice protein
• Number of servings: 30
• Cost: $1.67 per serving
• Calories per serving: 130 to 150
• Protein per serving: 24 grams
• Flavors: Chocolate, French Vanilla 
• Third-party tested: Yes, by independent labs

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Best Tasting Protein Powder for Weight Loss

Myprotein Impact Whey Protein Powder

3.8

Description:

• Protein type: Whey protein concentrate
• Number of servings: 10 to 200
• Cost: $0.95 to $1.30 per serving
• Calories per serving: 100
• Protein per serving: 19 grams
• Flavors: Birthday Cake, Chocolate, Chocolate Brownie, Chocolate Mint, Chocolate Smooth, Chocolate Stevia, Cinnamon Cereal, Fruity Cereal, Marshmallow Cereal, Mocha, Salted Caramel, Strawberry Cream, Unflavored, Vanilla, Vanilla Stevia, White Chocolate Peppermint
• Third-party tested: No

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Best Tasting Protein Powder for Women

Ritual Essential Protein Powder

4.4

Description:

• Protein type: Pea protein
• Number of servings: 15
• Cost per serving: $2.66
• Calories per serving: 115 
• Protein per serving: 20 grams 
• Flavors: Vanilla
• Third-party tested: Yes

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Best Tasting Whey Protein Powder

Legion Whey+

4.0

Description:

• Protein type: Whey isolate
• Number of servings: 30 to 78
• Cost per serving: $1.54 to $2.00
• Calories per serving: 100 to 130
• Protein per serving: 21 to 24 grams
• Flavors: Apple Pie, Banana Bread, Cinnamon Cereal, Dutch Chocolate, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, French Vanilla, Fruity Cereal, Honey Cereal, Mocha Cappucino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
• Third-party tested: Labdoor

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Best Tasting Casein Protein Powder

Kaged Casein

4.0

Description:

• Protein type: Isolated Micellar Casein 
• Number of servings: 29
• Cost per serving: $1.38
• Calories per serving: 110
• Protein per serving: 25 grams 
• Flavors: Chocolate Peanut Butter 
• Third-party tested: Informed Sport

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Best Tasting Low-Carb Protein Powder

Onnit Whey Protein

4.4

Description:

• Protein type: Whey isolate
• Number of servings: 30
• Cost: $2.00 per serving
• Calories per serving: 110
• Protein per serving: 20 grams
• Flavors: Mexican Chocolate, Vanilla
• Third-party tested: Informed Sport

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FAQs

Research

1. Kadam BR, Ambadkar RK, Rathod KS, et al. Health benefits of whey – a brief review. Intern Journ of Livestock Res. 2018;8(5):31-49. doi: 10.5455/ijlr.20170411022323
2. Devries MC, Phillips SM. Supplemental protein in support of muscle mass and health: advantage whey. Journ of Food Sci. 2015;80:8-15. doi: 10.1111/1750-3841.12802
3. Foegeding EA, Davis JP, Doucet D, et al. Advances in modifying and understanding whey protein functionality. Trends in Food Sci & Tech. 2002;13(5):151-159. Doi: 10.1016/S0924-2244(02)00111-5
4. Kamei Y, Hatazawa Y, Uchitomi R, et al. Regulation of skeletal muscle function by amino acids. Nutrients. 2020;12(1):261. doi: 10.3390/nu12010261
5. Kurihra K. Umami the fifth basic taste: history of studies on receptor mechanisms and role as a food flavor. BioMed Res Intern. 2015. doi: 10.1155/2015/189402
6. Cao X, Liao W, Wang S. Food protein-derived biocative peptides ofr the management of nutrition related chronic diseases. Adv in Food and Nutr Res. 2022;101:277-307. doi: 10.1016/bs.afnr.2022.04.004 
7. Samal JRK, Samal IR . Protein supplements: pros and cons. Journ of Diet Supp. 2018;15(3):365-371. doi: 10.1080/19390211.2017.1353567
8. Nieman DC, Zwetsloot KA, Simonson AJ, et al. Effects of whey and pea protein supplementation on post-eccentric exercise muscle damage: a randomized trial. Nutrients. 2020;12(8):2382. doi: 10.3390/nu12082382
9. Lambers TT, Van den Bosch WG, Jong S. Fast and slow proteins: modulation of the gastric behavior of whey and casein in vitro. Food Dig. 2013;4:1-6. doi: 10.1007/s13228-012-0028-7
10. Girgis CM, Clifton-Bligh RJ, Hamrick MW, et al. The roles of vitamin D in skeletal muscle: form, function, and metabolism. Endo Rev. 2013;34(1):33-83. doi: 10.1210/er.2012-1012
11. Dangin M, Boirie Y, Guillet C, et al. Influence of the protein digestion rate on protein turnover in young and elderly subjects. J Nutr. 2002;132(10):3228S-33S. doi:10.1093/jn/131.10.3228S

The post Best Tasting Protein Powder (2023): Flavors You’ll Crave and Quality You Can Trust appeared first on Breaking Muscle.

Although a treadmill offers the unique advantage of being able to train on an incline, it doesn’t give you a true full-body workout. Meanwhile, an elliptical machine may be a low-impact option for your joints, but that also comes at the expense of any muscle-building upside. 

Luckily, there’s a piece of home gym equipment that provides the best of both worlds: the rower, sometimes called an erg or rowerg. In fact, you’ll be hard-pressed to find a machine that tests your muscular strength and endurance (and mental fortitude) quite like the erg.

Whether your primary goal is to burn body fat or boost your conditioning, these HIIT rowing workouts will get the job done. And if you’re just getting your feet wet with this type of training, there’s a beginner-friendly plan that will put you on the path to becoming more proficient and confident on the rowing machine. 

HIIT Rowing Workouts 

• For Fat Loss 
• For Conditioning
• For Beginners

HIIT Rowing Workout for Fat Loss 

A successful fat loss plan focuses on two factors: how you fuel up and how you put those resources to work. If your primary goal is to trim a few extra pounds off your frame, pairing interval training with a nutritional protocol that prioritizes protein and limits processed foods will provide the perfect stimulus to help accomplish that feat. Although this rowing workout may seem easy on the surface, you’ll quickly learn how challenging (and effective) time-specific training can be.

Tabata Intervals  

There’s a reason the Tabata protocol remains one of the most popular styles of high-intensity interval training: It works. Designed in an easy-to-follow format, a workout consists of clearly defined intervals of max-effort exercise and complete rest. Typically, the high-intensity interval lasts for 20 seconds, forcing you to go all out for what sounds like a fairly reasonable amount of time.

However, the difficult part about Tabata-style training is that you only get a rest period of 10 seconds, or half the amount of the high-intensity interval. That back-and-forth battle usually wages on for eight cycles, adding up to a four-minute round. Most workouts run around 20 minutes, which includes a brief rest period of 1-2 minutes between each completed round.

Despite its short working intervals, Tabata delivers impressive results. It has been shown to be effective for improving both body fat composition and some cardiometabolic health outcomes in university female students. (1) Additionally, a 2020 study on the impact of Tabata training showed it was also effective in reducing body fat percentage and waist-to-hip ratio in overweight individuals. (2)

Ultimately, there’s no reason to make things complicated when it comes to your fat loss journey. This rowing workout relies upon a tried-and-true setup that should leave you feeling gassed by the end. It’s best to leave this for the end of a strength training session as a high-impact finisher, or perform it on a non-lifting day to reap the rewards of aerobic and anaerobic exercise. 

Tabata Rowing Circuit 

• How to Do it: Sit on the rowing machine seat and strap your feet in. Set the drag level between three and five. Grab the handle, maintain an upright posture, and simultaneously push with your legs while pulling with your upper body. Warm up at a comfortable pace for one minute before increasing to max effort for your first high-intensity interval. 
• Programming: Perform 8-10 sets (one round) of 20 seconds of max-effort rowing followed by 10 seconds of rest. Repeat for three to five rounds, depending on your fitness level. 
• Rest Time: Rest one to two minutes after each round.  

HIIT Rowing Workout for Conditioning 

Metabolic conditioning can have some crossover with fat loss training, but it also brings muscle-building benefits. And out of all the home gym equipment you should consider investing in, a rowing machine is a fantastic choice since it is capable of helping you achieve your dream physique in multiple ways.

This all-inclusive workout combines sprint intervals on the erg with various strength exercises for the ultimate conditioning session. 

On/Off Circuit

Prepare to move around with this workout. At the same time, prepare to enjoy the conditioning rewards of mixing max-effort speed intervals on the rower with muscle-building exercises that will test your strength and stamina.

Rather than rowing for a specific time interval, your goal is to complete 250 meters as fast as possible. Then, you will go through a type of superset using resistance training exercises that target your chest, shoulders, triceps, quads, and glutes. Working hard on the rower will target your back muscles, so doubling up by targeting them with a strength-training exercise could cause excessive fatigue without added benefit.

This workout can serve as the baseline for your creative efforts. You can vary the routine in a variety of ways by increasing your target distance on the erg, increasing the time or load for the supplementary movements, or by choosing specific exercises based on your personal physique goals. Ultimately, the point is to push yourself through each phase, take a few minutes to recover, and find a way to keep going. 

Rowing Speed Interval

• How to Do it: Sit on the rowing machine seat and strap your feet in. Set the drag level between five and seven for added resistance. Grab the handle, maintain an upright posture, and simultaneously push with your legs while pulling with your upper body. Warm up at a comfortable pace for one minute before increasing to max effort for your first high-intensity interval.
• Programming: Complete a 250-meter row as quickly as possible.
• Rest Time: No rest before moving to the next exercise.

Paused Push-Up

• How to Do it: Begin in the top of a traditional push-up position with your hands directly under your shoulders, your arms locked out, hips and legs straight, and toes on the ground. Lower yourself down until your chest is one to two inches from the floor and hold for two seconds. Engage your triceps and extend your arms to return to the starting point. 
• Sets and Reps: Perform as many reps as possible in 30 seconds.
• Rest Time: No rest before moving to the next exercise.

Goblet Squat

• How to Do it: Stand with your feet shoulder-width apart and your toes slightly pointed out. Hold a kettlebell or dumbbell with both hands at chest-level (the “goblet” position), engaging your front deltoids (shoulders) to support the weight. While keeping your torso upright, push your hips back, bend your knees, and sit into a deep squat position. Drive through your heels and return to the starting position.  
• Sets and Reps: Perform as many reps as possible in 30 seconds. Use a weight that allows at least 10 to 12 repetitions in the first round.
• Rest Time: No rest before moving to the next exercise.