Jun 05

Build Muscle After 40 With This Full Body Workout Plan

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This 3-week program can help you get the gains you want as an older guy. AS YOU GET older, the way you approach life changes. You have more wisdom than you did when you were a young man from all your years of experience—but in some settings, like the gym, you’ll need to adjust your behavior to keep up with the changes that happen to your body when you age. That’s why men over 40 should take a slightly different approach to fitness than their younger peers, with an emphasis on careful, calculated programming. TheMen’s Health Muscle After 40book gives you that smart, measured plan you need for your workout as an older man. The 12-week fitness guide doesn’t give you handicapped workouts with instructions to play it safe—the plan is designed to bring out the best in you while allowing you to rest and recover within your body’s capacity. Muscle After 40 is split into 3 distinct phases, each of which consist of 3 weeks where you’ll train 3 times. This is Phase 1, Week 1.   Warm Ups IF YOU KNOW what works best for you, keep doing it. That said, if what you do is walk into […]
Jun 04

How to Improve Gut Health: Simple Tips for Better Digestion

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Your gut health affects everything from your mood to your immune system, yet most of us don’t give our digestive system the attention it deserves. If you’ve been dealing with bloating, irregular digestion, or just feeling a bit off lately, learning how to improve gut health might be the game-changer you need. The good news? Small, consistent changes to your diet and lifestyle can make a massive difference to your gut microbiome and overall wellbeing. Whether you’re looking to boost your energy, clear up skin issues, or simply feel more comfortable after meals, understanding your digestive health is the first step. With wellness brands on Smytten offering everything from probiotics to digestive teas, exploring what works for your body has never been easier.   Understanding Your Gut Health: Why It Matters for Overall Wellness Let’s be real – your gut is basically your body’s command centre, and it’s doing way more than just processing your morning coffee. Your gut microbiome, which is home to trillions of bacteria, plays a massive role in keeping you healthy. These tiny organisms aren’t just hanging out for fun; they’re actively supporting your immune system, with about 70% of your immunity actually living in your […]
Jun 03

The Relationship Between Your Mental And Physical Health: Tips To Boost Mental Health With Exercise

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Physical activities are beneficial for your overall health. These are beneficial for your mental health as well. Read here to know how physical exercise is beneficial for your mental health and the relation between the two. Your physical health is linked with your mental health too. Regular exercise helps you keep your physical health shape. It is also necessary for proper functioning of different body organs and your mental wellness. In today’s fast paced world tackling and maintaining physical as well as mental health has become an array of significance. Like Yin and Yang, a balance between mental and physical health is equally important. It’s often found that people with serious mental conditions are at an elevated risk of experiencing chronic physical conditions and vice versa, explains Arouba Kabir, who is a mental health therapist.   Link between mental and physical health you need to know 1. Poor mental health determinants like stress, depression, anxiety, anger are directly related to our immune system, fatigue and poor heart health which then invite physical illness. 2. Physical conditions- chronic or acute cause discomfort in the body which then leads to stress, irritability, anger, anxiety, affecting our mental health. If the condition is […]
Jun 02

Fitness Experts Share the 3 Best Exercises for Building Muscle and Boosting Longevity

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Strength training and longevity-focused fitness are having a moment—and for good reason, said Kelyssa Hall, ACSM-EP, CSCS, exercise physiologist at the Hospital for Special Surgery. “Strength training preserves function, mobility, resilience and recovery, mental wellbeing, and overall independence,” she told Health. But with so many exercises to choose from, it can be hard to know which ones actually build muscle and support long-term health. That’s why we asked fitness experts to share their top recommendations.   1. Lunges Leg strength is an important area to focus on when it comes to longevity, according to Grayson Wickham, DPT, CSCS, personal trainer and founder of Stretch Mode. Lunges target your quads and glutes, which are some of the biggest muscle groups. “Of all the leg exercises to choose from, lunges are a top choice as they work on single-leg strength, which can help improve balance, joint mobility, and stability,” he told Health.   How to do a lunge:  Stand with your feet hip-width apart and your hands clasped in front of your chest or on your hips. Keeping your torso upright, step your right foot forward 1 to 2 feet. Bend your right knee to a 90-degree angle with your right thigh […]
Jun 01

Why quick fix diets and routines fail for weight loss: Fitness expert shares small changes for long-term results

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Sustainable weight loss cannot be achieved through quick fixes. According to a fitness expert, a few small, actionable steps can help in the long-term. Health and fitness are similar to wealth creation. Just like good investments take time to grow and are a product of small, sensible decisions repeated consistently for years, health, especially weight loss, requires equal amounts of patience and consistency. Fitness and nutrition coach Raj Ganpath, Founder of Slow Burn Method, shared why quick fix diets fail and how patience, through practical steps, is more helpful for shedding extra kilos.   Why patience is key for weight loss According to Raj, when people decide to lose weight or get fitter, they often feel the need to change everything immediately. Meals become stricter overnight. Workouts become longer and more intense. Daily routines suddenly become far more demanding than what their normal life can comfortably support. Initially, this feels encouraging because the body responds to the new structure and discipline. But the first few weeks are not a representation of the next few months and years. “The real test begins when motivation wanes, and priorities change. Because at some point, for everyone, life takes over: work becomes stressful, sleep […]
May 31

Are You Just Obsessed With Fitness or Actually Building a Fit Body & Mind?

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Wake up at 5 AM. Cold shower. Black coffee. 5000 steps before breakfast. Protein intake tracked to every single gram. Guilt after one spoon of dessert. Fitness, today, no longer feels like a lifestyle choice. It feels like a performance review. Spend five minutes on social media and you’ll find wellnessmaxxing routines that look less like self-care and more like military training. Somewhere between calorie-counting apps, fitness influencers and hyper-disciplined morning routines perpetuated by the likes of Ashton Hall, health has slowly been tinged by a certain obsession. If you skip a workout, you feel lazy. If you eat fries, you feel guilty. If you rest, you feel like you’re falling behind. And that’s where the line between discipline and obsession quietly begins to blur. Fitness and 5 AM clubs have been linked since ages. For me, it goes back to the 70s film, Rocky that shone light on the grind and hardship required for building a good physique, which was seen as a source of pride and ego. Hence, it became normal for people to espouse the benefits of waking up early in the morning, because if you weren’t out of bed by 6 AM, you weren’t disciplined at […]
May 30

How Fast Do You Lose Fitness?

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Haven’t been to the gym in a while? Here’s how long it takes for your progress to decline. One of the most important parts of any fitness program is consistency. Sticking with a regular routine helps you build on each workout and really make some progress. But, sometimes routines fall by the wayside. It’s something I’m guilty of right now. Whether you’re busy at work, feeling under the weather, navigating an injury, or simply not feeling motivated, it’s completely normal for your once-regimented workout routine to hit a lull. While there’s nothing wrong with taking some downtime, waiting too long can mean all of that hard work you put in at the gym, on the track, or wherever else you like to sweat can start to decline. As I sit here, blowing off yet another workout this morning, I’m wondering how much leeway I really have. So, I chatted with experts about how long it takes fitness to decrease. Some reassurance, right up top: “Short breaks of one to two weeks are going to have very minimal impact,” says Elizabeth Matzkin, MD, a sports medicine Orthopaedic Surgeon at Brigham and Women’s Hospital. Here’s when your time off really starts to […]
May 29

Blood Sugar Management: Why Timing Your Exercise After Meals Matters

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If you have diabetes, working out soon after eating can help lower your blood sugar If you have diabetes, keeping your blood sugar within a healthy range is a constant task. And if you like to hit the gym or hike the trails, you may wonder: Does exercise lower blood sugar? Any form of exercise can lower your blood sugar, but when you work out can impact how your blood sugar changes — especially after meals. Registered dietitian and diabetes educator Emma Rueth, RDN, LDN, CDCES, explains the connection between exercise and eating.   Can exercise lower blood sugar? Yes, exercise can lower your blood sugar in the moment and, with consistency, in the long term. During exercise, your muscles use sugar (glucose) from your blood as fuel. Exercising also helps your cells use insulin more efficiently — during exercise and over the course of the next several hours. This is why the American Diabetes Association (ADA) recommends exercise five days a week. Consistent exercise increases insulin sensitivity, which helps decrease your blood sugar and hemoglobin A1C. Keeping blood sugar stable and in target can dramatically reduce your risk of heart disease and other complications of diabetes.   Best time […]
May 28

Morning affirmation at 5 am: Self-talk habits that can transform your mornings

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The first impressions and thoughts that form in a person’s head after waking up affect the overall emotional tone of the whole day. That is why numerous wellness specialists recommend starting one’s day with positive self-talk and affirmations. The best time for this activity is 5 AM, when distractions are few, and the mind can be easily affected. Affirmations should serve not just as motivational phrases but as tools for shaping the right mindset, removing negativity, and improving one’s emotional focus over time. Below are listed some self-talk practices used by many people to make their mornings calmer, happier, and more emotionally stable.   Begin your morning by talking kindly to yourself It is common for people to start criticizing themselves upon waking up regarding things not completed, duties ahead, or personal worries. Negative thoughts can increase stress levels before someone even has time to enjoy the start of a new day. Positive affirmations suggest talking to oneself with kindness, patience, and respect. Affirmations like “I do my best” or “I deserve peace today” may be helpful in creating emotional stability and mental peace.   Change fear-based thoughts with those of confidence In most cases, morning anxiety comes with thoughts […]
May 27

Use This Science-Backed 7-Step Method to Grow Broad, Muscular Shoulders

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Bodybuilder Jeff Nippard shares seven evidence-based tweaks that helped him pack on shoulder size Ready to build a stronger, thicker set of shoulders? Canadian bodybuilder and YouTuber Jeff Nippard recently published a video in which he took his subscribers through an exact seven-step plan to build a 3D pair of delts. The video, which examines seven ‘evidence-based tips’ for building shoulder muscle, runs the gamut from the most common training strategies to the most overlooked (the final technique is one which Nippard claims less than 1% of people have tried). The plan aims to hit each of the three ‘heads’ of the deltoid muscle: the anterior, lateral and posterior heads. Each is responsible for lifting your arms, creating shoulder stability and providing a rounded contour.   Take Your Traps Out of the Lift Nippard’s first tip, inspired by something he sees a lot of guys doing during lateral raises, is to make sure that you’re working the right muscle group during the lift and not accidentally recruiting others. ‘If your traps are taking over on your shoulder movements, your delts could be getting robbed of precious tension,’ he says. ‘For some trainees, their delts go nearly silent when their traps […]
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