Exercise // Category

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10 Jun
Exercising is an investment. It requires time, resources and energy—three things that are in short supply for the vast majority of us. Nonetheless, the benefits make it worth the effort and focusing on a few small lifestyle changes is more effective than trying “all or nothing” fad diets. There are many little things you can do every day to promote weight loss and support metabolism and overall health. For example, the following hacks can boost the efficiency of your workouts and help you find ways to squeeze physical activity into even the busiest of schedules.
10 Jun
Here’s a scary statistic that’ll keep you up at night: more than 1/4 of the US population doesn’t get enough sleep.
Think about it: that means 1/4 of your coworkers are probably flying on autopilot. Surprise: it’s Susan who just spilled coffee all over her keyboard and forgot to shoot you the outline from yesterday’s meeting that you missed.
10 Jun
Who doesn’t want a backside that turns heads? Not sure which exercises are best for building the perfect booty? I’ve got you covered.

Hint: It’s not cardio.

Here are 16 of the best glute training techniques and exercises you can do starting today. Incorporate these into your lower-body training regimen and you’ll be blown away by the results!

01 Jun
Preacher curls will enhance the biceps and add fullness, while hammer curls will create greater muscle density – just two examples to show the impact isolation exercises can have on a specific muscle group. The key is to strategically incorporate isolation exercises.

05 May
If you start to stress and your motivation begins to evaporate when workout time rolls around, switch things up to something your body and mind will look forward to. From virtual reality bikes to incentive-based approaches to exercise, there are compelling alternatives to get you moving. For inspiration, consider some of these strategies.
10 Apr
There are numerous advantages to working out right when you wake up. Not only does it give you energy for the rest of your day, but you get it over and done with, which frees up your evenings for other activities. For some people, popping out of bed at 5 a.m. to hit the gym is no big deal. If that’s not you, but you’d like it to be, there’s hope. Here are five easy strategies to make it a little easier!

10 Feb
Recovery may not be as exciting or feel as crucial as all those brutal routines and hard-won reps you knocked out at the gym, but what you do post-workout can have a huge impact on your overall fitness, progress and results. Put simply, your muscles can only do so much for you—especially if you don’t allow them to recover and give them what they need to perform. Taking care of your muscles after maxing them out in the weight room should be a regular part of your routine.

HELP YOUR MUSCLES HELP YOU

You can lift weights all you want, but if you’re not consuming protein afterward, you’re your own worst enemy. Protein delivers essential amino acids that are used to rebuild muscle and tissue after strenuous exercise. When you don’t provide your body with the replenishing nutrients it needs, you limit your gains. If you’re a healthy weight-training athlete, you should be consuming around 1.5-2 grams of protein per kilogram of body weight.

GET TYPE AND TIMING RIGHT

In addition to consuming small amounts of protein-rich foods like Greek yogurt, eggs and chicken throughout the day, there are two different types of protein you may want to consider. When taken within 30 minutes of working out, whey isolate protein—a supplement that is around 90 percent pure protein—is an effective way to supply your muscles with the nutrients they need to recover. Whey isolates are more rapidly digested than many other sources of protein. They also contain the full spectrum of essential amino acids.
At night, opt for a casein protein, which is more slowly digested by your body. This helps provide a steady release of amino acids while you sleep. Like whey, casein protein packs all nine of the essential amino acids needed to support nitrogen balance. Maintaining a positive nitrogen balance allows for optimal protein synthesis, enabling you to drive your overall performance. When you keep your protein intake consistent, you safeguard that balance.

EAT, SLEEP, LIFT, REPEAT

Be sure to pair all that post-workout protein with some carbs to help replenish muscle glycogen stores, which support muscle energy regeneration. Consider restorative exercises like yoga to keep your muscles limber and resilient, and don’t underestimate the power of stretching. If you’re feeling extra sore in specific spots, foam rolling is a great way to target and relieve trigger points. Aim to massage sore spots for about 30 seconds, or until you feel pressure release.
A good night’s sleep might sound like a no-brainer, but are you truly sleeping well and sleeping enough? Quality slumber is a state in which your body rebuilds and recovers from the stress of your day. Deep, restorative sleep is also necessary for the release of many hormones. If you’re having trouble falling or staying asleep, try to go to bed and wake up at the same time every day and consider a supplement to help support restful slumber.
25 Dec
If you think stretching is just a couple hastily done side bends and toe-touches at the beginning of your workout, think again. Stretching may not help you shed pounds in the same way exercise does, but it does play a role in overall physical fitness because it helps to keep your muscles relaxed and able to handle more intense activity. Making it a regular part of your workout routine can help you get more out of exercising, which in turn, can potentially support a healthy weight management regimen.

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