May 07

Does TikTok’s 3-2-1 Fitness Method Actually Work? We Asked the Experts

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Social media loves a workout trend. Just look at the 12-3-30 workout, the 75 soft challenge, or even the 30-30-30 rule. We can’t quite put our finger on it, but include a number in the name, and watch the workout go viral. Maybe the numerals make the routine sound more official (although we know to be careful when taking advice from fitfluencers). Or maybe the numbers offer some much-needed structure. Either way, there’s another numeric fitness trend gaining traction, and we think it’s time to talk about it. Enter: the 3-2-1 method. The 3-2-1 method is a weekly workout routine that calls for three days of strength training, two days of Pilates, and one day of cardio or conditioning. This combination is supposed to deliver consistent, impressive results (and with six days of exercise . . . it better). The regimen first began trending on TikTok in early 2023, but it’s maintained a stronghold in the fitness zeitgeist ever since, with influencers touting it as a universally effective workout plan. 3-2-1 has even inspired a few workout challenges, including the Alo Moves Reset. At first glance, this trend certainly seems legit — but is it really? And if the 3-2-1 […]
May 06

How Many Pushups Should You Be Able To Do?

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The number of pushups you can do depends not only on your strength but also on a lot of other factors as well. Known as the simplest yet most effective exercise in your workout arsenal, pushups are a quintessential upper-body exercise that trains multiple key muscle groups. According to fitness experts, your ability to do push-ups indicates more than just how muscular your arms are — the number you can do also offers clues about your overall health. Recently on social media, people have been going gaga over the 11-push-up challenge, which was started by Mel Robbins, a longevity expert and orthopaedic surgeon who believes “everyone should be able to do 11 push-ups—regular push-ups.” The clip took off on TikTok with thousands of women accepting the challenge and posting videos of their attempts at completing 11 push-ups from their feet. But where does this number come from, and are there any markers of overall health? How many push-ups are ideal for you? According to a study conducted by Harvard researchers, middle-aged men should be able to perform at least 20 push-ups to get a significantly lower all-cause mortality risk over ten years. The study highlights the importance of maintaining muscular […]
May 03

Ellipticals vs. Treadmills: Which One Provides the Better Workout?

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Time to weigh the pros and cons of these two popular exercise machines.   Treadmills and ellipticals are standard pieces of cardio equipment you’re likely to find in almost every health club and gym. They’re also some of the most popular workout machines to use. And why not? They’re easy to use, accommodate every fitness level, and offer an effective cardio workout, getting your heart rate up and your blood pumping. The question is, though, is one better for you than the other? Experts weigh in on the differences between exercising on an elliptical vs. a treadmill, so you can make the best choice for your body and health goals, especially if you’re thinking of adding either one to your home gym.   The Pros of Treadmills You can try a variety of workouts. Treadmills are designed for walking and running. Because you can easily change the speed and incline, you can create a variety of workouts, says Adita Yrizarry-Lang, health educator, fitness professional, and speaker. Plus, many treadmills feature ready-to-follow programs and interval training options, so you can choose a workout that feels fresh and challenging every time, says Marc Coronel, certified fitness trainer and owner of Energia Fitness […]
Apr 29

5 Powerful Workouts Every Man Needs for Muscle Gains

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Powerful Workouts Every Man Needs for Muscle Gains – If you’re here, it’s because you’re done wasting time with half-measures and mediocre routines. You want results—real, tangible muscle growth that transforms your physique and boosts your strength to new levels. To get there, you need to focus on what works: the big, brutal compound lifts that maximize testosterone-driven hypertrophy, build functional power, and turn you into a stronger version of yourself. These aren’t just exercises—they’re the foundation of every elite physique in history. Let’s break them down step by step, explain why they’re essential, and show you how to use progressive overload, recovery, and nutrition to fuel your gains. This is your no-BS guide to building serious muscle.   5 Powerful Workouts Every Man Needs for Muscle Gains   1. Overhead Press The overhead press is a game-changer for building explosive upper-body strength, targeting your shoulders, triceps, and upper chest while engaging your core for stability. It’s not just about aesthetics—it builds raw pressing power that translates to real-world dominance. To perform it, stand with feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Brace your core, squeeze your glutes, and press the bar straight overhead […]
Apr 28

Build a Shredded Upper Body With These 5 Power Workouts

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Build a Shredded Upper Body With These 5 Power Workouts – Are you ready to transform your upper body into a powerhouse of strength and definition? Whether you’re just starting out or fine-tuning your fitness journey, this high-energy guide will show you how to build a lean, muscular upper body that not only looks incredible but performs like a champion. With five essential compound exercises—pull-ups, bench press, overhead press, rows, and dips—you’ll unlock functional strength, sculpted muscles, and unstoppable confidence.   1. Pull-Ups Pull-ups are a powerhouse move for building a wide, V-shaped back while targeting your lats, biceps, shoulders, and core. To perform them, grab a pull-up bar with an overhand grip slightly wider than shoulder-width. Hang with arms fully extended, engage your core, and pull your chest toward the bar by driving your elbows down. Lower yourself back to the starting position with control. If you’re new to pull-ups, use resistance bands for assistance or practice negative pull-ups (jump to the top position and lower slowly). Avoid swinging or using momentum—focus on controlled movement and keep your chest up and shoulders back. Aim for 3 sets of 6–8 reps (or as many as you can perform with good […]
Apr 27

How to Build Awesome Abs and Core Strength with the Pallof Press – Benefits and Technique

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This full guide to the Pallof Press will teach you everything you need to know about this unusual and highly effective exercise. It is not a common abs exercise, yet it yields excellent results, with a variety of ancillary benefits thrown in for good measure.   What is the Pallof Press? The movement makes an athlete hold a cable or band in front of their body and slowly, with great control, press it out and back. The full range of motion is performed under great tension, as the cable or band are taut. The Core is required to work hard to balance the lifter and control the movement. It trains an athlete’s ability to stabilise under a load. It reminds and teaches the core to activate and stay tight.   Why is it Called the Pallof Press? Tony Gentilcore explains, “For those not in the know, the Pallof Press is aptly named after physical therapist John Pallof who is the guy who showed it to both Eric Cressey and myself back in the fall of 2006 when we both moved to the Boston area.”   Benefits of the Pallof Press There are many primary and secondary benefits to the Pallof […]
Apr 24

Want toned arms? Fitness coach shares ‘number 1 workout for flabby arms’ without gym or dumbbells

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How to lose arm fat with only home workout? A fitness coach has shared a 3-step arm workout routine, and said that it ‘actually works’.   Losing stubborn arm fat can be challenging. But fitness coach Patrick Hong believes his ‘3-move arm workout’ can help you achieve toned arms from the comfort of your home. In an Instagram video he posted on April 20, Patrick shared his ‘number 1 workout for flabby arms’.   10 minute workout to ‘tone your triceps, shoulder’ In his caption, he wrote, “’My arms look flabby no matter how much I workout’… if that’s you — this actually works. No dumbbells. No gym. Just 10 minutes to tone your triceps and shoulders, and tighten that underarm jiggle. Save this 3-move arm workout and do it from your living room.” Patrick added, “Try two rounds — you’ll feel the burn by the end.” Patrick’s home workout for toned arms included these three exercises: 1. Overhead extensions – 12 reps 2. Plank shoulder taps – 12 reps each side 3. Tricep dips – 10 to 12 reps   More details of 3-step arm workout In the video, Patrick further shared details of the workout: “Try this 10-minute […]
Apr 21

Fitness trainer shares 20-minute workout routine that saved his knees: ‘If you’ve got pain, this might help’

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The 7-step exercise routine that ‘saved’ a fitness trainer’s knees involves a combination of exercises that strengthen the muscles around the knee joint.   US-based fitness trainer Nick Reiherzer has shared a workout video for people who struggle with knee pain. With it he wrote on Instagram, “This routine literally saved my knees!” Nick said that after struggling with severe knee pain from years of wear and tear, he lost his ability to play sports or exercise without significant pain. Until he started this 20-minute knee workout routine with seven exercises.   ‘My knees felt better than they had in years’   In his caption, Nick wrote, “Three years ago, I was struggling with severe knee pain from years of wear and tear. I was losing the ability to play my sport or exercise without significant pain. Even daily activities like walking downstairs or standing up from sitting were becoming an issue. Then I had a friend point me to @kneesovertoesguy and @atgexercise. I signed up for their online program and started their Zero program. 12 weeks later, my knees felt better than they had in years!” He added, “Now, here I am, three years later, playing my sport without […]
Apr 18

Spring has finally sprung – 6 best outdoor workouts that are totally free and boost both body and mind

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We’ve long said it, but we’ll say it again: movement is medicine for both body and mind. Throw some gorgeous spring sunshine into the mix, and you’re onto an absolute exercise winner. This time of year is the undisputed sweet spot for outdoor workouts. Whether your exercise MO is a solid-pace run, a leisurely walk, or even a local park boot camp, the combination of lighter evenings (more time outside after work!) and balmier temperatures (no freezing runs or baking hot walks here) makes exercising outside a dream right now. And, if you needed any more encouragement to swap the treadmill for the open countryside/urban pavements, hear this: studies show that taking our sweat sessions outdoors supercharges their wellbeing benefits. Outside environments are purported to offer the best all-around health benefits, from reducing stress to lowering levels of perceived exertion (basically, exercise doesn’t feel as tough – we’re in!) The benefits don’t end there, either. We’re all aware that the fitness space isn’t always the most inclusive, with barriers to entry including cost, experience level and convenience. Not so, outdoor workouts; all you really need is some decent footwear and you’re good to go. With this in mind, we’ve compiled […]
Apr 12

10 Ways to Make Sure You Work Out Through the Winter

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Don’t let colder temps chill your exercise routine. Try these tips from HSS exercise physiologist Chelsea Long to transition from outdoor to indoor workouts.   Spring and summer practically beg you to work out. Fall and winter, not so much. The colder, darker days make working out just a little more work. But it’s important to keep active, even as the temperatures dip. “In the colder months our bodies turn to conservation mode and we tend to gain weight,” says HSS exercise physiologist Chelsea Long, MS, CSCS. “We also don’t get as much vitamin D and we often feel run down.” To keep your metabolism revving and energy levels high, you need to keep your activity levels consistent, she says. Plus, exercise releases endorphins — nature’s feel-good chemicals — which can help boost your mood no matter how dark the days seem. To make sure the cold weather won’t freeze out your exercise plan, here are 10 tips to help keep you going all season long.   1. If you’re a morning exerciser, set everything out the night before. Pull your workout clothes out of the drawers, get your water bottle ready and make sure your electronics are charged and your […]
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