“More” has become the religion of the 21st century. We assume more is better in training, in eating, and in our to-do lists. Commercials convince us that buying more will make us happy, and social media highlight reels give the illusion that everyone has that one thing you need to be content. Terms like FOMO (fear of missing out) have evolved to describe the anxiety of wanting to do everything at once. Never has there been a greater need for simplification. We must embrace the idea of addition by subtraction.
One of the best things that we can do to take care of ourselves while going through a divorce is to exercise. Why because when we exercise our brains releases endorphins, and what those beautiful brain chemicals do is interact with receptors in your head to reduce your perception of pain and they can also act as sedatives. As a matter of fact exercise rivals the best antidepressants as an effective treatment for depression.
Do you sometimes feel like you don’t get the results you want out of a certain exercise? Do you toil away week after week performing a specific move gaining little while others are reaping big gains? Maybe it’s not that you are unfit for these exercises, maybe you just need a little tweak here or there to make things line-up just right and finally enjoy the type of gains your efforts deserve.
Sometimes the smallest adjustment can make or break a great workout. Setting up your shoulders a certain way, aligning your knees a certain angle or stabilizing your midsection are just a few minor items on the docket for a better training experience.
By now you may have hopelessly ditched some or all of your resolutions for the New Year. Was building a new physique void of body fat and replete with new muscle part of those resolutions? Were the results just not materializing fast enough or not at all?
Maybe you need a new plan of action when it comes to an effective resistance training program. Let’s cut out the fluff and build something real, significant and impressive. Let’s hone in on what actually works and develop those few moves that produce big results.
Everyone has their own specific goals when it comes to fitness/muscle-building whether it’s losing fat, gaining muscle or just maintaining for performance or anything in between. Need a simple way to calculate your needs?
It’s no secret that diet plays a huge role in which direction you head and how successful you become. As one of the most talked-about and debated subjects, diet (or more simply, your eating plan) can be an incredibly confusing topic to research regarding the countless resources, outlets and (let’s not leave out) opinions of so many “experts” out there on the interwebs!
Do you (like everyone else on the planet) feel rushed in the morning? Frustrated that you couldn’t get going the right way? Not enough time to completely wake up and start the day off in the right mindset?
I think anyone can make their entire day more productive by starting off their morning the right way. By blocking out a little “you” time to prime and stretch your muscles and eat a nutritious breakfast you can do wonders for your body and daily outlook.
Getting out of bed is tough no matter what time it is, why make that feeling last longer by not waking your muscles and nourishing your body? This fast routine will make the rest of your day feel better than those 10 extra minutes hitting snooze.
Workout partners seem to be a thing of the past. No, I’m not talking about the bros you work out with, but tried and true workout partners who show up ready, willing, and able to tackle the training ahead. Being in the same room doesn’t qualify. In order for this training partner thing to work you both have to be on the same page with similar goals and similar motivations.
There are plenty of advantages and tactics at your disposal when it comes to training as a couple. Furthermore, training with your significant other presents a whole host of new and exciting benefits.
When you’re a young newbie, you tend to think and act with extremes when it comes to training—bone-crushing, intense workouts coupled with a sense of unwavering drive to perform better at all costs. When starting out in the iron game, novelty and newness reign as you peer through a never-ending telescope toward your goals. It seems that the bullet train you’re on won’t be making any stops any time soon.
Fast-forward. Later in life numerous things change and you may find yourself in a very different place. Family, work, social obligations, and other unexpected occurrences crop up and training takes a back seat, and most likely one area in particular no longer even gets a seat.
Bodybuilders like Steve Reeves in the 50s and 60s advocated full-body programs that included plenty of sets, reps, and some Olympic-style lifts. With modern hypertrophy training, the trend has swung to the other extreme, with ultra-splits sometimes training a single body part each day of the week.
Hypertrophy (increasing the size of the muscle) is achieved through fatiguing the targeted area with moderate reps and loads while performing somewhat of a higher volume. You must recruit as many fibers as possible, stimulate them under a moderate load for time under tension, and then apply an appropriate amount of volume with appropriate weekly frequency.
The desire to build an impressive physique still holds true for a lot in the fitness world. Yes, being functional and practical have their places, but we all want the byproduct to be a nice looking, muscular, strong body to showcase all our hard work.
There is no better way to highlight these goals than to adopt a hypertrophy-based resistance training program. This type of training, also known as bodybuilding (referring to actually building the body’s musculature, not the sport), has ebbed and flowed over the years. Functional cross training, weightlifting, and even powerlifting have stolen the spotlight as of late. But bodybuilding is making a comeback, and for good reason.
With the goals of building muscle, increasing strength, and stripping away body fat, there is no better method of training than bodybuilding to restructure your physique. This guide will provide the foundation and building blocks regarding these goals. Whether you’re a newbie, or someone who simply wants to clean the proverbial slate and start anew, this is for you.
It’s easy to get caught up in your busy day and neglect your health. Bad eating, skipped workouts and little sleep can have a cumulative effect on not only your body but your brain as well. But how do you fit in an effective workout with little to no time to do it?
Can you spare 20 minutes? Can you manage to carve-out just a small amount of time a few days per week to help make your health (and life) a little better, happier and less stressful?
The supplement industry is a thriving multi-million dollar business with massive marketing machines churning out the next best thing in hopes to increase the bottom line. Year after year new powders, pills and potions are concocted to get you to let go of your hard-earned cash promising you unbelievable gains (or losses).
Now, some supplements have their merit. Creatine, fish and krill oil and vitamin D-3 come to mind as legitimate, clinically-proven front runners. But are you in need of a trip to your local supplement store leaving with a thinner wallet and more questions than when you went in? Are supplements the only way to get what you need or can you find whole food options to save you the trip?