EXERCISE & TRAINING

FITNESS

10 Best Workouts at Home to Get Fit With Ease

By Nicki Baber July 11, 2024

Are you struggling to find time for the gym due to a busy schedule? Working out at home can be a convenient and effective solution. In this article, we’ll explore 10 home workouts that require minimal equipment – a pack of resistance bands with a door anchor, costing around $15-20.

Whether you’re dealing with work commitments, family responsibilities, or just prefer the privacy of home workouts, these exercises target every major muscle group. By incorporating resistance bands and a door anchor, you can achieve excellent results without leaving your home. Discover a range of workouts designed to help you stay fit and healthy with minimal equipment.

10 Best Workouts at Home

1. Bodyweight Squat

Overview: The bodyweight squat is a foundational exercise that engages multiple muscle groups. It is effective in promoting full-range motion and muscle activation.

Execution: Start by standing with feet shoulder-width apart and toes slightly turned out. Lower your body straight down, maintaining heel contact with the ground and keeping your chest upright. Return to the standing position. Aim for 3 sets of 30 repetitions with a 30-second to 1-minute rest between sets.

2. Split Squat

Overview: The split squat not only targets leg muscles but also enhances balance. It is recommended to have support nearby if balance is an issue.

Execution: Begin on both knees, then place one foot flat on the ground in front, ensuring a perpendicular shin. Engage the leg muscles in the leading leg to stand tall, then lower yourself back down. Perform 3 sets of 15 repetitions on each leg, resting 30 seconds to 1 minute between sets. If balance is lost, restart the movement from the beginning.

3. Cossack Squat

Overview: The Cossack squat targets the hips and quadriceps while providing an effective stretch for tight hip muscles.

Execution: Begin with your feet at their widest position. Perform a squat on one side, sitting down and back while keeping the other leg straight for a deep stretch. Return to the starting position and repeat on the other side. Aim for 3 sets of 10 repetitions on each side, resting 30 seconds to 1 minute between sets.

4. Push-Up

Overview: The push-up is a classic upper body exercise that engages the chest, triceps, shoulders, and abdominal muscles.

Execution: Start in a prone position with arms positioned perpendicular to the ground. Keep your arms at a 45-degree angle to your body. Push yourself up until your arms are straight, then lower yourself back down. Maintain a straight body position throughout. For those finding push-ups challenging, modifications can be done using a chair or table.

5. Resistance Band Shoulder Press

Overview: The resistance band shoulder press is a fundamental upper body exercise targeting the shoulders, triceps, and upper traps.

Execution:

Attach handles to the band and step on it in the middle.
Raise your hands to shoulder width with the bands outside your arms.
Push straight up and back, reaching as high as possible.
Slowly lower the bands back down to the starting position.
Choose a weight for 15-20 repetitions in 3 sets.

6. Resistance Band Lat Pulldown

Overview: The resistance band lat pulldown focuses on the latissimus dorsi muscles, biceps, and rear shoulder muscles, contributing to a v-shaped upper body.

Execution:

Place the door anchor above the top hinge on a door.
Feed the band(s) through the loop and step back, bending forward.
Maintain tension on the band when arms are fully extended.
Pull shoulders down towards hips, then complete the motion with your arms.
Feel the back muscles engaged at the bottom of the motion.
Opt for a weight for 15-20 repetitions in 3 sets.

7. Resistance Band Row

Overview: The resistance band row targets the back muscles, including lats, rhomboids, lower traps, and rear shoulders, promoting better posture.

Execution:

Place the door anchor in the door at stomach level.
Feed the band(s) through the loop and step back until there is tension.
Squeeze shoulder blades together and pull arms to your stomach.
Slowly return hands to an extended position and repeat.
Choose a weight for 15-20 repetitions in 3 sets.

8. Resistance Band Twist

Overview: The resistance band twist is an effective ab exercise, targeting obliques to stabilize the body side-to-side and during turns.

Execution:

Position the door anchor at shoulder height.
Feed the band(s) through the loop, attaching one handle.
Stand 90 degrees to the door with arms extended in front.
Keep arms straight, rotate the upper body away from the door.
Feel the obliques working as you turn.
Slowly return to the starting position and repeat.
Opt for a weight for 10-15 repetitions on each side in 3 sets.

9. Roll-ups

Overview: The roll-up, inspired by Pilates, is a core-intensive exercise designed to enhance core strength and lower body mobility. Emphasizing abdominal engagement, it challenges the core without assistance from the legs.

Execution:

Lie flat on the ground with legs extended and arms stretched overhead.
Visualize curling the upper body towards the feet vertebrae by vertebrae.
Reach forward when perpendicular to the floor, aiming to touch the toes.
Lower yourself down slowly, rolling vertebrae by vertebrae.
Perform 15-20 repetitions for 3 sets.

10. Knee Tucks

Overview: The knee tuck, a reverse roll-up, places greater emphasis on the lower abs. It involves bending the knees and curling them toward the chest while minimizing upper body assistance.

Execution:

Lie flat on the ground with legs extended and arms resting by your sides.
Bend the knees and curl them up to the chest, focusing on rounding the low back.
Flatten the back to the ground, extend legs out, and set them down.
Aim for 15-20 repetitions for 3 sets.
Place a pillow under the lower back for support if experiencing discomfort.

Conclusion

Summary: Incorporating the 10 exercises outlined above ensures a comprehensive and balanced home workout, targeting various muscle groups. These exercises, when performed regularly, contribute to symmetrical body development and overall fitness.

Insights:

The National Institute of Health conducted a significant study on workout frequency, recommending adults to exercise 3 or more days a week.
Working out 1-2 times per week showed an increased risk of injury, likely attributed to a lack of practice.

Recommendation:

Strive to complete the suggested workout at least three times weekly.
Consistency and patience are key for realizing significant improvements in your body’s shape and overall fitness.

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FITNESS

5 Weight Lifting Exercises for Absolute Beginners

By Nicki Baber June 12, 2024

January often witnesses a surge in Fitness New Year’s Resolutions, and despite gym closures in many countries, an increasing number of individuals are embracing exercise and weight-loss goals. The pandemic has led to a shift from gym workouts to home training, with people investing in dumbbells and barbells to enhance their home workouts and achieve quicker results.

Incorporating beginner-friendly weight lifting exercises into a basic bodyweight routine is a logical progression to stimulate muscle growth, burn more calories, and enhance overall strength. However, it’s crucial to note that poorly executed weightlifting exercises can lead to injuries, and some may not be very effective, resulting in wasted time without significant benefits.

To address these considerations, here are my top 5 favorite and most effective weight lifting exercises that every beginner should master before delving into complex routines. It’s important to emphasize that having a trainer assess your movements is invaluable, especially if you’re concerned about posture or experience discomfort in areas like the lower back, shoulders, or neck. Attempting heavy weight lifting without proper guidance can pose risks.

Weight Training Basics You Need to Know

Understanding some basic “gym jargon” is essential if you’re venturing into weightlifting. Here are key terms to familiarize yourself with:

Repetition (Rep): One lift of weights or completion of an exercise movement is called a repetition or rep.
Set: A series of repetitions is referred to as a “set of reps” or simply a “set.”
3×10: This notation signifies a common exercise recommendation for beginners, such as three sets of ten repetitions. For example, 3×10 squats means three sets of ten squats.

When starting, consider trying one or two repetitions with a low weight to grasp the technique. Then, attempt up to 10 repetitions consecutively (one set). Adjust the weight to find a balance between comfort and useful intensity. If you struggle to complete fewer than eight reps, the weight may be too heavy. Conversely, if you can easily do more than 12 reps, consider increasing the weight slightly, unless the program specifically calls for higher reps, such as 20.

Rest between sets is crucial to allow your body to replenish its energy for the next round. The rest period can range from as short as 60 seconds to as long as five minutes, depending on the intensity and weight. Generally, one to two minutes is adequate rest time for a ten-rep set of moderate to low intensity.

Safety Basics You Need to Know

Exercise Caution to Avoid Injuries in Weight Lifting:

When engaging in intense workouts, particularly weight lifting exercises, it is crucial to exercise caution to prevent injuries. Here are two key aspects to be mindful of:

Rounded Back:
- Exercises like squats, leg press, and deadlifts put the spine under pressure, particularly the lumbar or lower spine.
- Emphasize the importance of maintaining a straight or slightly arched, neutral position in the back during these movements.
- Beginners should be especially cautious and avoid rounding their backs.
Hyperextension:
- Hyperextension occurs when a joint is pushed beyond its normal range of movement, potentially causing injury by stressing ligaments and tendons excessively.
- Common advice includes not locking out the arms at the elbow or the legs at the knees during various weight lifting exercises to avoid hyperextension.
- Avoiding excessive joint movement is crucial for preventing injuries during workouts.

Now, let’s move on from the safety reminders and delve into the core of the matter—or should I say, “let’s get to the iron.”

Compound Movements

In a well-rounded weight lifting program for beginners, compound movements take center stage. These exercises involve multiple joints and engage numerous muscles, providing a solid foundation for overall strength and muscle mass. Here are five essential compound exercises:

Squat:
- Targets: Lower body
- Equipment Needed: Barbell or 2 Dumbbells
- Description: Squats build lower body strength, endurance, and power. They engage multiple muscles and joints simultaneously, enhancing core strength and overall stability.
Chest Press:
- Targets: Chest, arms, shoulders
- Equipment Needed: Dumbbells, barbell
- Description: This exercise focuses on the chest muscles (pectoralis), anterior deltoids, and triceps brachii. It contributes to chest support, definition, and functional strength for activities involving pushing or carrying.
Deadlift:
- Targets: Full body, hamstrings, quadriceps, gluteals, lower back, trapezius
- Equipment Needed: Barbell or Dumbbells
- Description: The deadlift is a powerful full-body exercise, emphasizing the legs, hips, and back muscles. It is excellent for building muscle mass and functional fitness.
Overhead Press:
- Targets: Shoulders
- Equipment Needed: Dumbbells
- Description: The dumbbell overhead press enhances shoulder strength and engages the core for stability. It can be performed seated or standing, with varying grip positions.
Lat Pulldown (If You Can’t Perform Pull-Ups):
- Targets: Shoulders, back
- Equipment Needed: Cable pulley machine
- Description: The Lat Pulldown is a suitable alternative for beginners who can’t perform pull-ups. It targets the back muscles, especially the latissimus dorsi, contributing to a V-shaped back.
- Note: Images for Lat Pulldown not provided.

These compound exercises form a comprehensive foundation for a beginner’s weight lifting routine, fostering strength, muscle development, and overall fitness.

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FITNESS

Circuit Training Workouts Routine For Beginners (The Complete Guide)

By Nicki Baber May 11, 2024

The traditional approach of working out with isolated strength machines, focusing on one set at a time, is evolving. The fitness landscape is now emphasizing a shift from single-joint exercises to a more dynamic, three-dimensional movement perspective. Recognizing that we live in a three-dimensional world, the current emphasis is on exercises that engage the body in various ranges of motion rather than isolated movements.

A well-designed training program incorporates exercises that propel the body forward, backward, side-to-side, and in twisting motions. This approach allows the body to adapt to the diverse movement patterns encountered in everyday life, not just within the confines of a gym. Training across all ranges of motion equips the body to move confidently and safely through daily activities, minimizing the risk of injury.

For those who are new to exercise or returning after an extended break, starting with a comprehensive circuit routine is recommended. This routine should prioritize proper technique, engage the body in various dimensions, and target all major muscle groups. This approach ensures a foundational fitness level and sets the stage for progress and growth in one’s fitness journey.

What Is Circuit Training?

Circuit training is a structured workout style that involves performing a set number of exercises (typically five to ten) consecutively, with short periods of rest between each exercise. It is crucial to distinguish circuit training from High-Intensity Interval Training (HIIT), even though both allow for flexibility and creativity in workouts.

Circuit Training:

Varied exercise types.
Involves 5-10 exercises performed consecutively.
Typically 1-4 circuits per workout, depending on available time.
Exercises can be performed for a set duration or repetitions.
Alternates between upper and lower body exercises to prevent overuse.
Controls intensity to prioritize proper technique.
Utilizes the Rate of Perceived Exertion Scale (RPE) ranging from 5-8.
Workouts generally last 20 to 60 minutes.

High-Intensity Interval Training (HIIT):

Varies in workout intensity.
Originally designed for cardiovascular endurance.
Involves exercises performed at maximal effort (RPE of 8-10).
Utilizes smaller work-to-rest ratios, e.g., Tabata style (20 sec work, 10 sec rest for eight rounds).

One common challenge in exercise is combating boredom, maintaining motivation and consistency, and creating safe workout programs. Circuit training addresses these challenges by offering a dynamic routine where participants move from one exercise to another, focusing on proper technique, muscle engagement, and counting repetitions or monitoring time. A well-designed circuit program helps individuals stay motivated, build confidence, and diversify their workouts.

Circuit training is employed to prevent monotony, reduce the risk of injuries, aid in rehabilitation, enhance cardiovascular fitness and strength, improve mobility, flexibility, and overall body awareness and control. It is particularly advantageous for those with time constraints, seeking efficient and effective workouts.

It is important to note that for individuals unaccustomed to higher-intensity workouts, a gradual start is recommended. Consulting with a fitness professional and a healthcare provider before commencing any workout is essential to ensure safety and appropriateness for individual fitness levels.

DIY Circuit Program

Creating a circuit program can seem daunting, but once you understand the steps, the possibilities are limitless. Consider factors such as your current fitness level, physical constraints, goals, available equipment, and time when planning your program. Here’s a simple blueprint using only your body weight to get you started, with the flexibility to adjust as needed.

Step 1: Determine Your Timeframe Decide on the number of sets, repetitions, or the duration of each exercise based on your fitness level and available time.

Beginner: 1-2 sets of 10-15 repetitions or 30 seconds of work with 20 seconds of rest.
Intermediate: 2-3 sets of 10-12 repetitions or 45 seconds of work with 10-20 seconds of rest.
Advanced: 3-5 sets of 8-12 repetitions or 60 seconds of work with 10-30 seconds of rest.

Always warm up before starting any exercise program, and allow a minute of rest after completing each set of exercises.

Step 2: Select Your Exercises Choose two exercises from each category:

Upper Body Exercises:

Elevated Push-Ups – Start on a kitchen counter, chair, or coffee table before progressing to the floor.
Mountain Climbers
Bear Crawl Hold
High Plank Shoulder Taps
Walk-Out
Elevated High to Low Plank – Use a chair or coffee table for beginners.

Lower Body Exercises:

Squats
Stationary Lunges
Side Lunges
Step-Ups
Deadlifts
Floor Bridge

Core Exercises:

Deadbug
Core Roll-Up – Modify with a half roll back if needed.
Butterfly Sit-Ups
Forearm Plank Rock – Use a chair or coffee table for beginners.
Side Plank Hip Drop
Single-Leg Jack Knife

Cardiovascular Exercises:

Jumping Jacks
Jump Rope
Running in Place
High Knee Skips
Lateral Hops
Side to Side Shuffle

This circuit program provides a foundation for your workout routine, promoting overall fitness and adaptability. Always remember to listen to your body, modify exercises as needed, and consult with a fitness professional or healthcare provider if you have any concerns.

Step 3: Putting It All Together

Here’s an example of a circuit training workout incorporating the factors from steps one and two. This is tailored for beginners with 1-2 sets, 30 seconds of work, and 20 seconds of rest (per side when applicable):

Elevated Push-Up
- Perform on a stable surface like a kitchen counter or chair.
Bear Crawl Hold
- Maintain a static bear crawl position, focusing on core engagement.
Squats
- Stand with feet shoulder-width apart and perform bodyweight squats.
Deadlifts
- Perform deadlifts with a hip hinge motion, keeping your back straight.
Forearm Plank Rock
- Execute a forearm plank, gently rocking forward and backward.
Single-Leg Jack Knife
- Lie on your back, raising one leg and reaching opposite hand toward it.
High Knee Skips
- Skip in place, lifting knees towards the chest alternately.
Side to Side Shuffle
- Perform a lateral shuffle, stepping side to side.

Rest for one minute after completing one round of each exercise. Adjust the number of sets and rest intervals based on your comfort level and progression. As you become more experienced, you can gradually increase intensity and duration. Always prioritize proper form and listen to your body’s signals.

How to Make the Circuit Training Workouts Easier?

Adjusting for Beginners: Technique and Progression

For those new to exercise, emphasizing proper technique is crucial. Consider these modifications and progressions to tailor the workout to your comfort level:

Elevate Push-Ups:
- Start by performing push-ups on a stable surface like a kitchen counter or coffee table.
- Gradually decrease the height as you build strength.
Modify Squats:
- If jumping is challenging, eliminate it. Instead, perform squats without the jump.
- Try step-out jacks or include alternating forward steps.
Jumping Variations:
- If you’re not comfortable with jumps, consider removing them initially.
- Introduce jumps gradually as you become more confident and fit.
Slow Movements:
- Begin with slower movements to focus on form and control.
- As you progress, increase the speed and repetitions, staying mindful of technique.
Imaginary Jump Rope:
- If traditional jumping is challenging, simulate jump rope motions with alternating forward steps.
- This reduces impact while maintaining cardiovascular engagement.
Push-Up Progression:
- Initially, use a higher surface for push-ups and gradually lower it over time.
- As strength improves, reintroduce the full push-up on the floor.

Remember, the key is to learn each movement safely, ensuring proper form. Progress at your own pace, gradually intensifying the workout as you feel comfortable. Most importantly, enjoy the process and have fun with your fitness journey.

Want to Kick It Up a Notch?

Progressing Your Workout: Time Under Tension and Isometric Holds

For those who’ve been consistently working out for over four to six months and are ready for an upgrade, adding complexity without additional equipment can be a challenge. However, it’s certainly possible to create additional overload and continue progressing. Here’s a strategy to enhance your workout:

1. Time Under Tension (TUT):

Concept: Increase the duration each muscle is under strain during an exercise.
Implementation: Extend the time spent on each repetition, focusing on controlled movements.
Example: For push-ups, perform each rep slowly, taking 4-5 seconds for both the lowering and lifting phases.

2. Isometric Holds:

Concept: Introduce pauses at specific points in the exercise to engage muscles statically.
Implementation: Add isometric holds during key phases of the movement.
Example: In a push-up, lower halfway, hold for 5 seconds, then complete the full range of motion.

Sample Routine:

Elevated Push-Ups with TUT and Isometric Holds:
- Perform 5 push-ups with a slow tempo (4-5 seconds per phase).
- Hold at the midpoint for 5 seconds.
- Repeat this sequence for 60 seconds.

This approach enhances the challenge by extending the time your muscles are engaged and introducing static holds. As you advance, continue exploring variations and gradually increasing difficulty to keep your workouts effective and engaging.

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FITNESS

How To Build Muscle Fast: 9 Science-Backed Ways

By Nicki Baber April 11, 2024

If you’re aiming to build muscle quickly but have a hectic schedule, it’s essential to adopt science-backed methods that maximize efficiency. Building muscle requires a well-structured workout plan and a strategic approach to nutrition. Incorporating strength training into your routine is crucial, not only for muscle development but also for burning excess fat that might obscure your lean gains.

Scientific research, as revealed in a meta-analysis, highlights the effectiveness of resistance training in not only promoting muscle growth but also in reducing body fat percentage, body fat mass, and visceral fat in healthy adults.[1] In this article, each recommendation is grounded in peer-reviewed research to provide you with reliable guidance amid the sometimes-confusing landscape of fitness advice.

Engage in Compound Lifts Incorporating compound lifts into your workout routine can significantly accelerate muscle-building efforts. Compound lifts involve movements that engage multiple joints and work various muscle groups simultaneously. Examples include the bench press, squat, deadlift, overhead press, and pull-up.

Research suggests that the efficiency of compound lifts stems from their ability to target multiple muscles concurrently, allowing for quicker muscle development with less time spent in the gym.

Prioritize Injury Prevention Sustaining an injury can derail your muscle-building progress for an extended period. Emphasizing proper form and strength development in key compound lifts contributes to strengthening your core, a crucial aspect of injury prevention.

Learning the correct form for these compound exercises not only safeguards you in the gym but also in everyday activities. For instance, mastering the deadlift can reduce the risk of injuries when lifting heavy objects like furniture, while proficiency in the bench press can aid in tasks such as pushing a stuck car in the snow.

To acquire proper form, consider working with a personal trainer, physiotherapist, or utilizing online tutorials with a workout partner. Rushing into heavy lifting without mastering form can lead to muscle imbalances and injuries, highlighting the importance of Gray Cook’s advice: “First move well, then move often.”

Establish a Solid Foundation Building a strong foundation is crucial, especially for beginners or those returning to exercise after a hiatus. Commencing with lower weights and higher reps in key lifts lays the groundwork for core strength, muscular endurance, and stability.

This foundational phase, which focuses on mastering fundamental movements, is a prerequisite before progressing to heavier weights. It ensures joint support and proper posture throughout your muscle-building journey.

Developing muscular endurance through lighter weights and higher reps is exemplified by athletes like Hershel Walker, who achieved impressive muscle development through bodyweight exercises with super high repetitions, such as bench pressing 375lbs without traditional weights.

For individuals returning to the gym after an absence, a sample workout routine for the initial two to six weeks might involve performing the following three times a week:

Following the National Academy of Sports Medicine guidelines, aim for one to three sets of the above exercises with 12 to 20 reps and little or no weight, starting with a weight that allows for easy completion of 12 reps.

Embrace Progressive Overload for Strength Gains Accelerating muscle growth relies on the principle of progressive overload, a concept supported by research.[10] Progressive overload entails consistently challenging your muscles by increasing the weight, the number of reps, frequency, and/or sets in your workouts.

Setting a goal to lift approximately 10% more weight or perform one or two additional reps during each workout can contribute to continuous muscle development.

Efficient Muscle Building Without Excessive Gym Sessions Scientific evidence suggests that building lean muscle mass rapidly can be achieved with just two to three workouts per week. A study even found that training once a week was nearly as effective as working out three times a week for building muscle.

Another study emphasizes that the key factor in expedited muscle growth is the total number of sets performed per muscle group each week. A meta-analysis revealed that exceeding 6-10 sets per muscle, per week produced greater increases in muscle mass compared to lower volumes.

A sample workout plan might involve lifting weights three times a week, with each session comprising five sets of four exercises.

Sample Workout Plan Monday: Incline bench press, elevated push-ups, chest flies, flat bench press, chin-ups Wednesday: Squats, deadlift, dumbbell lunges, glute bridge, leg press Friday: Lateral raises, overhead press, pull-ups, face pulls, dumbbell rows Optimal muscle-building literature suggests performing three to six sets of six to 12 reps for each exercise. Once you can complete 12 reps, increase the weight by 10% and aim for at least six reps. Keep each workout under an hour by minimizing rest intervals, as research indicates that shorter 60-second breaks are optimal for fast muscle-building.

Cultivate Patience for Lasting Results A common mistake in the quest to build muscle rapidly is overconsumption of calories, leading to muscle being concealed by fat. An illustrative example is Mark Wahlberg’s experience during the filming of “Father Stu,” where he gained 30 lbs of fat in six weeks while lifting heavy weights and maintaining a mostly healthy diet.

While the desire for quick results is understandable, building lean muscle mass is a gradual process. Research suggests that it may take around six weeks of consistent training to observe noticeable increases in muscle mass, and even then, these changes can be subtle.

Patience is crucial in the journey of building muscle consistently, emphasizing that slow and steady progress is more sustainable.

Four Tools for Monitoring Progress When aiming to build muscle quickly, it’s essential to ensure that the gained weight is primarily muscle, resulting in a lean and muscular appearance rather than excess fat. Consuming excess calories, lifting weights, and assuming the weight gain is muscle can lead to unwanted fat accumulation. Research indicates that building muscle while losing fat, known as body composition improvement, is possible.

To gauge the effectiveness of your muscle-building efforts, utilize the following tools for progress tracking:

Workout Journal: Record your reps, sets, rest periods, and weights lifted.
Measure Your Belly: Take measurements around the naval, preferably in the morning.
Check Your Weight: Weigh yourself in the morning for consistent measurements.
Take Photos: Capture flexed and unflexed body images to visually assess progress.

By consistently tracking these metrics, you’ll gain a clearer understanding of your muscle-building results and stay motivated throughout your journey.

Prioritize Protein Intake To build muscle without accumulating excess fat, adequate protein intake is crucial. One study reported that about “70% of subjects improved their overall body composition” when implementing high-protein diets.

How much protein is sufficient?

For individuals engaged in regular workouts, aiming for a protein intake between 0.7 and 0.8 grams per pound of body weight is recommended.. Additional research suggests that consuming even more protein may yield improvements in body composition.

For example, a study found that individuals consuming 1.5g of protein per pound of body weight while strength training were more likely to lose fat while building muscle.

Beyond muscle-building benefits, a higher protein intake can aid in weight management, as the body expends four to ten times more calories breaking down proteins compared to carbs or fats. Moreover, protein tends to induce a greater feeling of satiety, reducing the likelihood of overeating.

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FITNESS

10 Kettlebell Exercises For Men And Women

By Nicki Baber December 20, 2023

Kettlebells stand out as one of the most versatile and biomechanically safe tools for adding resistance to exercises. Whether you’re assisting a client in establishing a home gym or designing a workout program, kettlebells are a fundamental component.

While kettlebell exercises are often associated with high-intensity workouts like CrossFit, they are equally valuable for enhancing mobility and introducing diversity into your fitness regimen.

The Benefits of Kettlebell Training

Kettlebell training offers various benefits, particularly in terms of natural and safe joint positions during exercises. A notable example is the shoulder press, where the shape of a kettlebell allows for a more controlled movement. Unlike dumbbells, which can create space between the center of resistance and the shoulder, kettlebells enable you to hold the resistance close to the primary joint involved, enhancing control over the exercise’s path.

For those aiming to burn calories, lose weight, or enhance athleticism, kettlebells prove to be an invaluable tool. The transition from foundational workouts to advanced high-intensity training often involves a learning curve, and this shift can sometimes lead to pain, discomfort, or injury. Take the example of deadlifts – progressing from dumbbell deadlifts to advanced barbell cleans, plyometrics, or HIIT training requires additional skills beyond a slow and controlled hip hinge.

Kettlebell training mitigates this risk by allowing individuals to learn these skills with less inherent danger. For instance, after mastering deadlifts, introducing kettlebell swing variations can serve as an intermediary step before advancing to more complex barbell training. This approach enhances the development of power, the ability to decelerate effectively, shock absorption from impact, and stamina to maintain form through fatigue – all crucial aspects of advanced training.

How Heavy Should Kettlebell Be for Beginners?

When incorporating kettlebells into your workout routine, it’s essential to follow the same principles for safely introducing load as with any other exercise equipment. Beginners should start with a lighter weight and gradually increase resistance as they master the movements. The specific weight at which you begin depends on the exercise, much like adjusting weights for different muscle groups.

A unique consideration with kettlebells arises when introducing ballistic training exercises. In these exercises that utilize created momentum, using a weight that is too light can actually make it more challenging to control. Fortunately, starting with a weight that is too light is not inherently dangerous, so don’t hesitate to experiment with different weights during your initial attempts.

As a general rule, for ballistic or plyometric workouts like swings, cleans, and snatches, if the weight is flopping around in your hand, it’s likely too light for you. Adjusting the weight to achieve a balance between challenge and control is crucial for effective and safe kettlebell training.

Benefits of Kettlebell Training Plus Swings Workout Everyday

10 Essential Kettlebell Exercises

Incorporating kettlebell exercises into your routine can provide a versatile and effective workout. Here are some foundational, power, and advanced kettlebell exercises to consider:

Foundation Exercises:

Kettlebell Front Rack: Properly holding a kettlebell is crucial for introducing kettlebell training to your routine.
Kettlebell Halo: A beneficial exercise for shoulder health, improving mobility, and strengthening the upper body.
Farmer’s Carry: Enhances posture control and can be performed with other equipment, but kettlebells maintain resistance close to the control joint.
Level 2 Press: Ideal for those wanting shoulder strengthening exercises with limited shoulder mobility, also beneficial for spine mobility.

Introducing Power: 5. Kettlebell Clean: An introduction to kettlebell power exercises, suitable for beginners and safe to try.

Kettlebell Swing: A recognizable and effective intermediate exercise that improves with practice. It is recommended to introduce swings after mastering bodyweight deadlifts.
Swing to Clean: Combining swing and clean exercises for increased metabolic impact.

Advanced Exercises: 8. Windmill: Ideal for individuals with healthy shoulder range of motion, promoting shoulder and spine mobility.

Turkish Get Ups: A full-body exercise that should be mastered with body weight before adding kettlebells, with resistance added gradually.
Kettlebell Snatch: Suitable for those with healthy shoulders and mastered cleans and windmills. It should be approached only after achieving proper range of motion.

How Long Should A Kettlebell Workout Be?

Kettlebell workouts can vary in length based on the exercises and intensity levels. Here’s a guideline:

Foundation Exercises (e.g., Kettlebell Front Rack, Halo, Farmer’s Carry, Level 2 Press):
- Duration: 45-60 minutes for a full-length workout.
Introducing Power or Advanced Exercises (e.g., Kettlebell Clean, Swing, Swing to Clean, Windmill, Turkish Get Ups, Kettlebell Snatch):
- Duration: Short bursts of 5-10 minutes for most people.

Tips:

Always start your workout with foundational exercises when introducing new skills to avoid fatigue-related form issues.

Kettlebells to Burn Fat:

Kettlebell training is excellent for burning fat due to its focus on compound exercises that engage multiple muscle groups simultaneously.
The stability, mobility, and strength required in kettlebell training contribute to fat burning.
Kettlebell exercises can be incorporated into high-intensity workouts, making them effective for overall fat loss and improved performance.

Final Thoughts:

Kettlebells are suitable for both beginners and advanced individuals, helping achieve fitness goals and enhancing mobility and performance.
StrongFirst instructional videos are recommended for safe and effective kettlebell exercises for all fitness levels.

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FITNESS

9 Low-Impact Exercises For All Fitness Levels

By Nicki Baber December 7, 2023

Engaging in regular physical activity offers numerous health benefits, impacting both physical and mental well-being and potentially extending lifespan. Exercise contributes to the increased production of endorphins, known for generating positive feelings, reducing pain perception, and lowering stress levels.

Research recommends that individuals aged 19–64 aim for 150 minutes of moderate aerobic activity per week. Remarkably, the intensity of the workout doesn’t appear to be a decisive factor. Exercise seems to confer benefits regardless of the level of physical activity intensity.

9 Low-Impact Exercises for All Fitness Levels

Swimming:

Swimming is a highly effective full-body workout that engages various muscle groups and enhances cardiovascular fitness. Unlike high-impact activities like running, swimming offers a low-impact alternative, making it suitable for individuals of all ages. This exercise burns calories comparable to running and provides benefits beyond physical fitness, including mental health improvements. Swimming contributes to cardiovascular strength, increases lung capacity, and aids in breathing control.

Walking:

Walking is an excellent and accessible form of exercise suitable for individuals of all ages and fitness levels. It helps improve endurance, aerobic capacity, and calorie burning while being a low-impact option. Beyond weight loss, walking has various health benefits, such as reducing the risk of breast cancer, alleviating joint pain, boosting immune function, and countering the effects of weight-promoting genes. Additionally, a short 15-minute walk has been shown to reduce chocolate cravings and control consumption in stressful situations.

Cycling:

Cycling is a versatile exercise that provides a low-impact alternative, making it suitable for beginners or those recovering from injuries. Whether on a standard bicycle or a stationary bike, cycling allows for varying intensity levels to accommodate different fitness levels. It is an effective way to elevate heart rate, improve cardiovascular function, and enhance overall fitness. When cycling, it’s important to consider factors such as adjusting seat height, wearing a helmet, avoiding riding alone, using bike paths, wearing reflective clothing or lights at night, staying hydrated, and applying sunscreen.

Dancing:

Dancing is a dynamic and enjoyable exercise that not only increases cardiovascular endurance but also builds muscular strength. The rhythmic movements in dance elevate heart rate and breathing, contributing to improved cardiovascular health. Additionally, the varied dance moves require individuals to support their body weight, leading to the development of muscular strength. Unlike high-impact activities, dance engages smaller muscles often overlooked, providing a well-rounded workout. The best part is that anyone can dance—just play some music and let loose, making it a fun and accessible form of exercise.

Low-Impact Circuit Training:

Low-impact circuit training is an effective way to enhance strength, cardiovascular health, and overall well-being while being gentle on the joints. This aerobic routine involves performing each exercise for about one minute with minimal rest between moves. It prioritizes compound, full-body exercises for a comprehensive workout. It is important to listen to your body and skip any movement causing pain or discomfort. A proper warm-up and cool-down, consisting of light cardio like walking or toe taps for five minutes, should be incorporated into the circuit training. A suggested five-move circuit includes:

- Squat to shoulder press
- Side lunge to triceps kickback (6 on each side)
- Reverse lunge to biceps curl (6 on each side)
- Bent-over dumbbell row
- Chest press

Pilates:

Pilates is a highly effective exercise system that focuses on strengthening the core muscles essential for balance and spinal alignment. Suitable for individuals of all fitness levels, Pilates offers a gentle yet impactful workout. The exercises are performed in a specific sequence, featuring movements with names like “The 100,” “Criss-Cross,” “Elephant,” and “Swan.” While the moves may seem simple, they demand precision and control.

Unlike some exercise systems, Pilates emphasizes quality over quantity, avoiding excessive repetitions. Each exercise requires meticulous execution, and by focusing on breath control, significant results can be achieved in a shorter time. Pilates sessions can be conducted in a class setting or at home using instructional DVDs. The benefits include enhanced strength, sculpted muscles, improved flexibility, better posture, and an overall sense of well-being.

Rollerblading:

Rollerblading, also known as inline skating, offers a low-impact aerobic exercise alternative to high-impact activities like jogging. It provides a range of benefits, including increased endurance, muscle building, fat burning, improved speed, balance, and coordination, making it a valuable tool for weight loss.

Rollerblading is akin to learning to ride a bike, providing a sense of accomplishment and boosting self-confidence, suitable for both kids and adults. Engaging in rollerblading works the core and lower back muscles, contributing to enhanced balance and coordination skills. It is an excellent activity for children, fostering skills comparable to ice skating or skiing.

To start rollerblading, choose a moderately smooth path, avoiding rough streets that can be uncomfortable and potentially harmful to your wheels. Safety precautions, such as wearing a helmet, wrist guards, elbow and knee pads, are essential. Staying hydrated, using sunscreen, and wearing sunglasses are additional recommendations for a safe and enjoyable rollerblading experience.

Hiking:

Hiking is a holistic activity that offers a plethora of health benefits, encompassing physical exercise, emotional well-being, and mental rejuvenation. Proven to be an economical and convenient form of exercise, hiking requires minimal equipment—primarily a good pair of hiking boots and sunglasses. It provides a whole-body workout, engaging muscles from head to toe.

Regardless of the trail type, hiking contributes to building stronger muscles and bones, enhancing balance, improving heart health, and reducing the risk of certain respiratory problems. The intensity of the workout is customizable based on the chosen terrain, whether it involves ascending a steep incline or navigating a winding dirt path. Hiking is a low-impact exercise suitable for individuals of any fitness level.

Tai Chi:

Tai Chi, often described as “meditation in motion,” is a captivating exercise form that promotes tranquility through gentle and flowing movements. Originating as a self-defense practice, Tai Chi has evolved into a graceful exercise known for stress reduction and various health benefits.

With its low-impact nature and minimal stress on muscles and joints, Tai Chi is generally safe for individuals of all ages and fitness levels, making it particularly suitable for older adults. Studies from the National Institute of Health Sciences suggest that practicing Tai Chi three times a week for 30 to 60 minutes per session over at least three months positively impacts cognitive functions and provides numerous other benefits.

Additional benefits of Tai Chi include decreased stress, anxiety, and depression, improved mood, increased energy and stamina, enhanced flexibility, balance, and agility, as well as improved muscle strength and definition. While instructional videos and books are available, seeking guidance from a qualified Tai Chi instructor is recommended to learn proper techniques. Tai Chi classes are widely accessible in various communities, typically offered by fitness centers, health clubs, and senior centers.

Bottom Line

Regardless of your fitness goals, incorporating low-impact exercises into your routine can contribute significantly to your overall well-being.

Before embarking on any new fitness routine, it’s advisable to seek approval from your primary care physician to ensure it aligns with your health and wellness needs. Take the opportunity to experiment with the nine exercises mentioned above and discover which ones resonate best with you.

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FITNESS

7 Best Exercises to Lose Weight and Burn Calories

By Nicki Baber November 6, 2023

Whether you’ve just started or are well into your weight loss journey, you might be curious about the most effective exercises for shedding pounds. Spoiler alert: it’s not about endless cardio. Before we dive into specifics, let’s dispel a common myth: spot-reducing fat with targeted exercises doesn’t work. When we burn fat through exercise, it happens uniformly across the body, with newer fat stores metabolizing faster than older ones. Think of it like lighting a candle—recently added wax burns first. Therefore, the key to weight loss exercises is a challenging and well-rounded program.

What Exercises Are Most Effective for Weight Loss?

Once again, the succinct answer is a balanced program. But what does that entail?

A well-rounded program should address all three energy systems, which means incorporating high-intensity burst workouts (e.g., sprints or powerlifting), moderate-intensity and duration training (such as traditional strength training or circuits), and long-duration, low-intensity activities (like walking, jogging, or dancing).

An ideal program takes the form of a pyramid. The foundation consists of functional strength training, forming the bulk of your routine. The second tier involves low-intensity training, and high-intensity activity makes up the smallest segment of your routine.

This structured approach is highly effective because it promotes a well-functioning digestive and nervous system—critical for weight loss. By training in all three zones, we enhance our body’s physical adaptability, maximizing each workout’s effectiveness and allowing for continuous progression and challenge in each training session.

Why Am I Working Out But Not Losing Weight?

Consider this: you’ve incorporated strength training, jogging, and even sprinkled in a few sprints throughout your week, yet the scale refuses to budge. The likely culprit? Ineffective recovery.

Revisiting our pyramid analogy, think of the sand beneath the pyramid as your recovery. Despite its paramount importance, effective recovery often remains the most neglected aspect of a well-balanced routine. In the quest for weight loss through the calorie in vs. calorie out model, the temptation may arise to train relentlessly every day for maximum calorie burn. However, this approach typically leads to a transient weight loss followed by a stubborn plateau or, at worst, issues like poor digestion, increased fat storage, and a heightened risk of injury or illness.

Recovery is not just about post-workout stretches (which should not be overlooked). It encompasses the quality of your sleep, stress management, and nutritional intake before and after workouts.

Why does this matter? It’s grounded in scientific principles. Stress—whether from daily stressors, inadequate sleep, pain, or nutritional imbalances—activates our fight or flight nervous system, elevating cortisol levels. Elevated cortisol prioritizes survival over other functions, slowing digestion, impeding recovery, and suppressing the release of oxytocin, the “happy hormone.” Consequently, motivation to exercise wanes, post-exercise feelings worsen, and inefficient digestion increases the likelihood of fat storage.

If you find yourself in a rut, review your routine and ensure you’re:

Maintaining a consistent bedtime routine, aiming for at least 7 hours of sleep nightly (individual needs may vary). Incorporating stress management strategies such as deep breathing, meditation, or designated technology detox times into your daily routine. Avoiding meal skipping, prioritizing pre-workout carbs, and post-workout protein. Eating is crucial, as 10% of daily calories are burned through digestion. Embracing rest days—training every day is unnecessary and counterproductive.

7 Best Exercises to Lose Weight

Now, let’s dive into the core of the matter—the absolute best exercises for weight loss. A noticeable theme in this list is the emphasis on compound exercises, those that engage multiple muscle groups simultaneously. Sorry, bicep curls didn’t make the cut here.

Squats:
- All squat variations involve the entire lower body and the core (abs and back).
- Bonus points for goblet, Zercher, or front carry squats to engage the upper body.
Deadlift:
- All variations. Deadlifts require strong legs, a stable core, and excellent grip strength for safe execution.
Kettlebell Swings:
- The intense cousin of deadlifts. Targets the same muscle groups as deadlifts while adding a dose of high-intensity training.
Turkish Getups (TGUs):
- The poster child for full-body workouts. Works every muscle group, enhancing both strength and mobility.
Walking Lunges:
- Engages multiple muscle groups (core and lower body) and aids in training the body to absorb shock, promoting healthier joints.
Transverse Step Ups:
- Excellent for training multiple muscle groups, especially beneficial for those with tight hips or back pain.
Bulgarian Split Squats:
- A challenging exercise, particularly beneficial for individuals with desk jobs. Stretches the front of the hip and thigh, improving lower body posture and reducing sitting-related pain.

Feel free to integrate these exercises into your routine, starting gradually for safety. All the variations on this list are effective, and there are lower-intensity or bodyweight regressions you can begin with and progressively advance. Instead of pushing too hard, meet your body where it is now and gradually incorporate these exercises into your routine.

Bottom Line:

If you’re grappling with finding the best workout or exercise for weight loss, stick to a balanced diet, prioritize effective recovery, and begin incorporating these weight loss exercises that engage multiple muscle groups.

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