Oct 31

The 3-3-3 workout rule is trending — here’s what you need to know

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We take a look at the popular 3-3-3 gym split. The 3-3-3 workout rule is being hailed as the ultimate gym split if you want to build strength and muscle, improve cardiovascular fitness and recover properly. As a trainer, I’m often wary of rigid workout routines, but the beauty of this one? There are no real rules to follow outside of the basic workout structure. The 3-3-3 weekly schedule involves three days of strength training, three days of cardio, then three days of rest and active recovery like gentle walking, cycling, or swimming. It offers structure, is beginner-friendly and prevents overtraining from a lack of rest and recovery. Here’s everything you need to get started yourself.   What is the 3-3-3 rule in the gym? As mentioned, the rule splits different training modalities into three-day segments, allowing you to focus on strength training, cardio and rest while giving your exercise plan diversity and a certain amount of freedom. Given there’s research to suggest that you only need to work out twice a week to see the benefits, the 3-3-3 workout split offers you enough consistency that you can progressively overload your training plan and still include rest. Plus, it includes […]
Oct 28

Why the Full-Body Workout Reigns Supreme

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Your typical week is filled never-emptying inbox, family commitments, and other pressing responsibilities. That makes it hard to get a workout in. So, when you do finally find a moment to make it to the gym, how do you make the most of the trip? The answer, my friend, is a full-body workout. Below, experts explain their health benefits and share some go-to full-body exercises to get you started.   Why full-body workouts are so great Full-body workouts are not just time-efficient but, it turns out, they’re also a cornerstone of longevity. “They’re highly effective for overall health, muscle maintenance, and metabolic function, all of which are crucial for aging well and maintaining quality of life as we grow older,” Vero Vegas, a trainer with TRX, says. Vegas says that in her experience, full-body workouts allow for a more balanced and functional physique. “It’s not just about aesthetics; it’s about building a resilient, functional body that ages well, maintains independence, and resists injury,” she says. They’re good for your brain too—and not just because you have to dedicate less brain power to planning your workouts. “People don’t realize that full-body workouts can improve how efficiently your brain communicates with your […]
Oct 24

You Can Lose Weight and Build Muscle With This One Zero-Cardio Workout

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Jumping on a treadmill isn’t the only exercise that can help you lose weight and gain strength. While hopping on a treadmill or taking a run around your neighborhood for some cardio has many health benefits, it isn’t the only form of exercise that can give your body a boost. For losing weight, improving your muscle tone and supporting your metabolism to burn calories, you should be aware of all that strength training can offer — especially when done right. To discover just how beneficial strength training can be, we spoke with fitness experts to get their thoughts and tips.   Which is best: Cardio or strength training? There’s a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session — and it’s key to keeping your heart strong — but strength training affects your body differently. “Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of the muscle groups you worked,” he says. As a result, you get more results for […]
Oct 21

How Men Can Get Fit After 50 — and Stay That Way

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Getting stronger, feeling better and staying active isn’t just possible — it’s doable   Let’s face it — your bounce-back isn’t what it used to be. Whether it’s a round of golf, wrangling grandkids or doing yard work, recovery takes longer as you age. But the good news? It’s not too late. You can get fit again after 50. And you don’t need a fancy gym or a personal trainer to do it. We asked a registered dietitian and an exercise physiologist to share their top tips for getting stronger, boosting energy and just generally feeling better — starting now.   Can you really get fit after 50? Yes — and you don’t have to go all-in on day one. “You naturally lose muscle mass as you age,” says exercise physiologist Christopher Travers, MS. “But that just means it’s time to tweak your routine, not throw in the towel.” “Think of your 50s as a reset,” adds Kate Patton, MEd, RD, CSSD, LD. “It’s a great time to make healthy changes and build habits that stick.”   8 fitness tips for men over 50   1. Stay hydrated Water helps everything — from digestion to prostate health. But as you […]
Oct 18

This Is How Long It Takes to Build Muscle, According to Trainers

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Plus, expert-approved tips and exercises to maximize your gains. Building muscle after 50 is essential for feeling strong and healthy. While you’re perfecting your strength training routine and making sure to eat enough protein, you might wonder: How long does it take to build muscle? “Building and maintaining muscle isn’t just about looking toned or being able to crush a sprint on the bike; it’s about long-term health, vitality, and resilience. Muscle is metabolically active tissue, which means it helps regulate blood sugar, supports joint health, boosts metabolism, and protects against falls and fractures as we age,” explains Dotsie Bausch, C.P.T., sports nutritionist, Olympian, and founder of Switch4Good. “For women especially, building muscle is crucial as we naturally lose it faster over time. I like to say that muscle is your fountain of youth, and the great news is, we can build it at any age.” So, how long does it take to build one pound of muscle—and how can you maximize your body’s muscle-building abilities? Below, experts explain everything you need to know about the science of getting stronger and the best advice for making it happen.   How do muscles grow? When you train your muscles (either by […]
Oct 15

What Is the 30/30/30 Morning Routine?

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The 30/30/30 morning routine is a science-backed weight loss method. It involves eating 30 grams (g) of protein within the first 30 minutes of waking up and following it up with 30 minutes of exercise. This method was first proposed by Timothy Ferriss in his book “The 4-Hour Body,” but was made popular by biologist Gary Brecka on TikTok. Brecka claimed it can help you lose weight and get control over your blood sugar and insulin levels.   How Does the 30/30/30 Method Work? With the 30/30/30 method, you consume 30 g of protein within the first 30 minutes of being awake. Carbohydrates and fats can be included, too, but the most important part is making sure your breakfast has about 30 g of protein. The next step is getting in 30 minutes of exercise. It is recommended that you do steady-state cardiovascular exercise. This means low-intensity cardio exercises that get your heart rate up a little, but not too much, like walking or leisure bike riding. The goal is to keep your heart rate at, or below, 135 beats per minute (bpm). A good rule of thumb is if you can carry on a conversation while jogging or biking, […]
Oct 12

How To Build Muscle: 6 No-Equipment Moves That Really Work

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You must have heard that exercise can help you live a healthier and longer life. But when you think about workouts or exercise and how to build muscle, you may think of going for a run or hitting the gym. Many people worry about losing strength, sagging posture, or struggling with daily tasks, but the truth is that you can still stay strong, build muscle, and maintain mobility without ever stepping into a gym. In fact, simple bodyweight exercises done right can outperform many gym routines when it comes to real, usable strength–and they also fit into a busy Indian lifestyle. Whether you live in a small apartment, travel often, or find gym memberships expensive or inconvenient, this blog will show you 6 good no-equipment moves and how to include them smartly in your routine. If you stay consistent, focus on the form, and combine them with healthy food and recovery, you will see changes.   Why Bodyweight Training Is Needed? According to a study, adults begin to lose 3-8% of muscle mass every decade after the age of 30 [1], due to a condition known as sarcopenia. After 60, this decline accelerates, leading to weakness, slower metabolism, and poor […]
Oct 08

4 popular food combinations one should avoid and why

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Toxic food combos to avoid From breakfast to dinner, we often combine different varieties of foods to please the taste buds. Some combinations are inseparable and have now become a part of daily meals. For instance, enjoying evening chai with pakoda or any other fried food seems like a comforting space, and kids often love to chill over pizza and cold drink on weekends to unwind all the academic pressure. But, are these combos really healthy? According to Shweta Shah, a celebrity nutritionist may of these popular modern combos are unhealthy and kill your Agni (digestive fire). These incompatible food combos look tasty but these everyday pairings create bloating, gas, fatigue & toxin (Ama) overload in the body. To eat mindfully and heal naturally she suggests to avoid these combos. Take a look.   Pizza + Cold Drink According to Shweta, it is a combination of heavy carbohydrates, cheese, and fizzy drink, which may lead to Agni crash, bloating, gas, sluggishness, and toxin overload. Hence, it is suggested to be avoided.   Honey + Hot Water We often tend to have this combination on an empty stomach. But, according to Shweta’s post, when honey is mixed with hot water (above […]
Oct 06

Add These 8 Trainer-Approved Exercises to Your Routine Immediately

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Start your fitness journey with these simple and effective exercises. Getting started with strength training can feel like a lot, especially with all the different exercises and conflicting advice out there. So, to make things simple, we went straight to the people who know best: certified personal trainers and coaches. We had them narrow down the best exercises for building strength and endurance. The best part? Every single exercise they chose can be easily adjusted to fit your current fitness level, so you can jump in no matter where you’re starting from.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says John Gardner, a NASM-certified personal trainer. He explains that the deadlift is an essential exercise that stimulates the […]
Oct 03

A 10-Minute Barre Workout You Can Do at Home

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All you need for this full-body strength routine is a chair and a mat. Over the last two decades, barre workouts have exploded from a niche boutique offering to a fixture of the fitness scene — taught at hundreds of specialized studios, gyms and Y.M.C.A.s — as word has spread about their power to build strength, balance and flexibility using mostly your own body weight. Barre workouts were first created by a German ballerina in 1959. They train every major muscle group through a series of exercises that involve small movements, with the goal of isolating and stressing your muscles to the point of fatigue. “Every muscle has to show up, all your ancillary muscles and your larger muscle groups,” said Tanya Becker, a longtime barre instructor and co-founder of the franchise Physique 57. To effectively engage all of these muscles, many barre exercises involve several incremental steps. Barre also has a reputation for being deceptively hard — all those tiny movements can add up to a rigorous workout. (Many barre instructors encourage their students to strive for a “shake” with each exercise: the point when the muscle is so fatigued that it begins to quiver.) But you can tailor […]
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