Oct 07

Resistance Training Principles on How To Build Muscle With Cardio

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The natural bodybuilder, powerlifter, and fitness coach has 3 top tips.   You’ve probably been told by someone during your fitness journey that doing cardio will rob you of the hard-earned muscle that you’ve amassed by lifting heavy weights. But are those ‘experts’ right? Does building muscle mean that you can’t enjoy a weekly run or even warm up on the step machine on leg day? Fortunately, Jeff Nippard has broken it all down with three important tips that mean you can crush cardio and still pack on muscle so long as you follow his three principles to build muscle with cardio. When it comes to the long-held assumption that combining conditioning cardio work with resistance training kills muscle gains, “Probably not,” is Nippard’s frank answer in a recent Instagram post. And, as a competitive powerlifter, he should know. But why do so many people feel this way? “Early science said that, since weight lifting is anabolic, and cardio is catabolic, then cardio will burn your muscle away,” explains the Canadian coach. “But, since then, higher quality long-term research has shown that you can balance cardio with weight lifting as long as you do these three things.”   Perform Longer […]
Oct 06

10 Essential Lifestyle Health Tips For Seniors

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Age is just a number. There is no denying that things that we could do in our teenage or 20s or even during our 30s are impossible for us to do in our 50s. With time, our skin starts aging, our hair turn grey, and our whole body also starts weakening. Getting older means nothing is the same as before, but if you are someone who has maintained a healthy lifestyle throughout shall be less worried about aging. It is essential to lead a healthy lifestyle for long life. Adopting a healthy lifestyle minimizes the risks of getting venerable to many diseases that come with age and keeps our minds and body active. We can say that just the way we make our homes safer with commercial gas safety certificates and equip them with all electronics to make our lives easier.   Essential Lifestyle Health Tips For Seniors In the same way, we shall incorporate a healthy lifestyle to stay active when we grow old. If you are above 50 or about to turn 50, this content is specifically written for you. The content discusses the ten essential lifestyle habits that senior citizens shall add to their lifestyle to stay […]
Oct 05

What You Need to Know About Rest Days for Your Workout Plan

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You might have heard that you need to go hard every day for success. You heard wrong.   TAKING A NO days off mentality to accomplish your fitness goals might have short term benefits, but likely wind up putting yourself at risk of injury in the long run. That type of mindset is an antiquated concept of old-school gym culture as useful these days as a rusty barbell. You can pick it up and try to give it a few reps, but you’ll be better off with a newer, more modern approach. Rest days are not for the weak. That can be hard to swallow if you love training, and if you have big-time goals you’re working hard to achieve. If that’s you, you’re wondering exactly how many rest days do you really need to optimize your recovery? What if you’re training for a race or pushing for a PR? Taking time off when you have a goal staring back at you can be difficult—so how long should you break before you get back into your workout plan? How many rest days are needed in a week of training? Here, Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance, […]
Oct 04

A 7-Day Workout Routine To Help Meet Your Fitness Goals

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A well-balanced workout schedule can help you reap the benefits of physical activity, such as boosting your mood and helping with sleep.1 The key to an effective workout plan is to challenge your body and engage your mind by adding various cardio, full-body, stretching, and weightlifting exercises. Though general physical activity recommendations for adults include aerobic exercises and strength training, your workout routine also depends on your fitness goals. Read on for a sample weekly workout schedule by Jacklyn Romano, CPT, a certified physical therapist based in New Jersey, and Sharon Gam, PhD, a certified personal trainer and health coach.   The Sample Workout Schedule Romano and Gam designed this seven-day workout plan to help you develop a regular exercise routine. Here’s what each day of the schedule entails:   Monday: Cardio Tuesday: Lower body Wednesday: Upper body and core Thursday: Active rest and recovery Friday: Lower body with a focus on glutes Saturday: Upper body Sunday: Rest and recovery   The CDC has recommended that adults aim to get at least 150 minutes of moderate-intensity physical activity per week. This amount of time equals a minimum of 30 minutes per day, five days per week. The second part of […]
Oct 03

No, You’re Not Too Busy to Live a Healthy Lifestyle

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Can’t see the forest for the trees? These lifestyle tips will help reframe your perspective on prioritizing your own health.   Where did the time go? Many of us find ourselves asking that question every single day. Managing a hectic life felt challenging before the pandemic, but for a lot of people juggling tasks became even more difficult since the onset of the crisis. The majority of workers (60 percent, reportedly) felt that coronavirus affected their work-life balance. And when life began opening up, society seemed to swell back to the previous pace and beyond. So when are you supposed to be taking care of yourself? More people are talking about self-care, mental wellness, the importance of exercise, clean eating, and doing things that bolster our immunity. But where is the time to do any of that? Laurie Watkins, author of Go from Stressed to Strong: Health & Fitness Advice from High Achievers, says it’s a myth that there aren’t enough hours in the day to achieve a healthy lifestyle. “It’s a myth because each of us have developed personal habits as we’ve aged through life. Though each habit means relatively little on its own, over time, the meals we […]
Oct 02

How Much Should You Be Able to Back Squat?

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Guys yearn to build strength in this gold-standard exercise. Here’s the weight you should be aiming for when you train.   TESTING YOUR LIMITS is an integral part of any training plan, whether you’re performing max pushups or holding a plank. When it comes to strength benchmarks, there are a few classic moves that are typically used to gauge your ability. For your upper body, you might consider how much weight you can bench press. For the large muscles in the lower body, it’s common to use the barbell back squat as your go-to heavyweight exercise. That leads us to the obvious question: How much should the average guy be able to squat? What if you’re relatively new to lifting, or you aren’t sure when it’s time to add weight to the bar? First, don’t fixate on how you stack up to the guy next to you at the gym. Everyone’s goals and training history are different. “Volume, intensity, and desired outcome are variables that will impact how much and how often weight should be added to someone’s squat program,” says Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance. That said, if you’re curious about where you stand […]
Oct 01

The Secret Tricks for Getting a Lean Body After 60, Say Experts

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Just because it’s harder doesn’t mean it’s impossible.   There’s no getting around it—as you get older, it becomes progressively harder to run the six miles you used to do each morning. Your strength, balance, and mobility naturally decrease with age, and it’s harder for many people to stay strong and manage your weight. “[As you age] there’s a steady increase in fat mass and changes in body composition, as well as an increase in insulin resistance,” says Leada Malek, PT, DPT, CSCS. “There are also changes in bone density, joint stiffness, and sometimes posture, and all these factors can contribute to metabolism and muscle mass changes after 60,” she adds. What’s more, as you age you often see a reduction in metabolic rate due to the loss of muscle mass. “Your body makeup also starts to shift where what was once muscle turns to fat since you typically stop using your muscles and don’t need to maintain them anymore,” says Caley Crawford, NASM-CPT, trainer and director of education for Row House. These factors make it harder to lose unwanted weight and maintain a lean body after 60, she says. Because of these changes, people often feel weaker and less […]
Sep 30

Five tips for a healthy transition into college life

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Springing into wellness with tips from dietitian nutritionist Lisa Carlson For many, this time of year marks the beginning of a new chapter of life – starting college or returning to school after treats and sweets from the holidays. Transitioning from the familiar routine of home life to the dynamic environment of college can be challenging, especially when it comes to developing new, healthy habits. Here are some vital tips to ensure a healthy experience during the spring semester. Consistency is key Establishing and maintaining consistent habits is key for a successful transition to college life or returning after the holiday break. Whether it is attending all classes in person, engaging in regular exercise, adopting a balanced diet or staying hydrated, healthy routines lead to long-term rewards. By creating and sticking to consistent habits, you pave the way for a smoother adjustment to the college lifestyle. Maintain a healthful diet A healthful diet doesn’t mean eliminating all indulgent foods; rather, it involves ensuring that your meals are mostly wholesome and nutritious. Focus on choosing greens from the salad bar, fresh fruits, vegetables, lean proteins and whole grains. Remember, if you didn’t eat pizza or a burger every day at home, […]
Sep 29

Expert Tips To Live A Heart Healthy Lifestyle

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To keep the heart at its healthiest best, it’s important to watch what you eat and keep your weight under check. Cardiovascular diseases (CVD) continue to adversely affect our nation as sedentary lifestyles are fast becoming the norm for an average working citizen. It is a major cause of mortality globally, as well as in India. While medical practices continue to work on developing better and more effective cures, maintaining heart health remains the first line of defense for tackling the problem. Thus, every year on 29th September, World Heart Day is celebrated to raise awareness around Cardiovascular disease (CVD). This year’s theme ‘Use heart to connect’, is a reminder for many people across the world to take a step back, and start working towards ensuring their family and their own heart health. One of the main reasons for the ever-growing rate of CVD is the consistent lifestyle change that many Indians have undergone, including an absence of physical activity, poor dietary regimes, high consumption of sugar, salt, and high intake of saturated and/or trans fats. However, as the world adapts to an ever-changing sense of normal, it’s important to take a step back, and relook at lifestyle choices that […]
Sep 28

Your brain needs more rest than you’re giving it. These 9 tips can help.

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Brain health is not just about sleep. Here’s how to focus on adding more restful moments into your day   When you think about getting rest, which of these situations comes to mind?   A. Enjoying a good night’s sleep B. Taking a midday nap C. Reclining on the sofa to watch mindless television   While these restful moments all have their place in daily life, it’s a common misconception to view rest as an entirely passive experience. True rest, say experts, is not just about being sedentary or in the prone position — it’s also about giving your brain the restorative breaks it needs to function at an optimal level. While adequate sleep is essential to brain health, many forms of rest involve activity, not slumber. “The most restorative kinds of rest — the things that recharge our mental and physical batteries most effectively — are the things that are active rather than passive,” said Alex Soojung-Kim Pang, author of the book “Rest: Why You Get More Done When You Work Less.” “Going for a long walk or hike or working out can give us more rather than less energy and leave us feeling mentally more rejuvenated.”   This […]
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