Have you ever found yourself caught in the ebb and flow of life, realizing you’ve momentarily veered off the well-trodden path of your fitness journey? Perhaps you missed a day or two, or even an entire week, leaving you grappling with the uncertainty of how to seamlessly re-engage with your training routine. The constant influx of progressive overload content can make this process seem like navigating a labyrinth, with the fear of being left behind lingering in the background.

In a world saturated with messages advocating unwavering consistency, the pressure to follow a meticulously planned progression each week to achieve gains can be paralyzing. Yet, the reality is that life often throws unexpected curveballs, disrupting even the most dedicated fitness enthusiasts. If you’ve missed a workout or taken a brief hiatus, rest assured, you are not alone—this article is here to guide you back onto the path of progress.

The prevailing narrative surrounding progressive overload insists on a linear ascent, suggesting that if your reps or weights aren’t perpetually increasing, you’re not making strides. While the importance of progression and overload cannot be understated, it’s essential to acknowledge that life’s inevitable twists and turns may momentarily divert you from this trajectory.

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The information you are about to see was largely based on a video shared by Marcus Filly. Marcus Filly is the creator, founder, and CEO of Functional Bodybuilding. He is a six-time CrossFit Games athlete (2016, 12th fittest) with decades of experience coaching and designing individual and group training programs.

This article seeks to unravel the complexities of re-engaging in your training after a setback, debunking the myth that missing a session or a week sends you hurtling back to square one. Let’s delve into a comprehensive guide that not only recognizes the challenges but also offers practical steps to overcome setbacks, ensuring that the journey back to your fitness goals is both achievable and gratifying.

Let’s dive into it.

How to Return to Training After Setbacks

The message of unwavering consistency in training can be intimidating. The idea that you must follow a strict progression each week to make gains can be discouraging. However, life gets in the way for most people, and occasional missed workouts are a common experience. It’s essential to acknowledge that missing a day or a week doesn’t mean you’re starting from zero.

Progressive Overload Realities

Progressive overload is a fundamental concept in fitness, but it’s crucial to understand when it might miss the mark. Life’s unpredictability may lead to missed training sessions, and it’s essential not to let the fear of falling behind prevent you from re-engaging in your fitness journey.

The Birthday Cake Conundrum

Using the “birthday cake conundrum” analogy, Marcus Filly illustrates how a temporary deviation from a healthy eating plan doesn’t negate weeks of consistency. It emphasizes the importance of refocusing on the right things progressively, starting with prioritizing protein, then focusing on whole foods, and eventually managing calorie intake.

Re-Engaging in Training

Similarly, re-engaging in training requires a strategic approach. Instead of fixating on past achievements or attempting to pick up where you left off, Marcus Filly suggests stacking wins step by step. It outlines three key principles for every ramp-up phase:

1. Warming up well: Emphasizing the importance of a thorough warm-up to shake off the rust, improve range of motion, and reduce the risk of injuries.
2. Moving with quality: Prioritizing technique and form over excessive weight, ensuring every rep is purposeful and executed with precision.
3. Prioritizing lifting something heavyish: Highlighting the importance of lifting weights over other forms of exercise to stimulate the nervous system and muscle tissue.

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The Journey Back to Consistency

Marcus Filly underscores the gradual process of getting back on track after a training hiatus. By focusing on warm-ups, quality movement, and lifting progressively heavier loads, individuals can rediscover their fitness groove. The goal is to reach a point where progressive overload becomes a guiding principle for growth again.

Read More: 5 Steps To Get Back To Your Gym Routine After Sickness

Long-Term Consistency

Marcus Filly concludes with a reminder that long-term consistency is the key to success in health and fitness. A good training program, like Persist, is designed to accommodate interruptions, allowing individuals to jump in and out at any time. The emphasis is on measuring consistency over years, not days, weeks, or months.

Re-engaging in training after setbacks requires a realistic and gradual approach. By acknowledging life’s interruptions, prioritizing quality over quantity, and gradually reintroducing progressive overload, individuals can build robust health and fitness over the long term. Remember, consistency is a lifelong pursuit, and setbacks are a natural part of the journey. Use these tips, and you’ll be on the path to progress in no time.

For a deeper understand of how to get return to training after setbacks, you can watch Marcus Filly’s video below.

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Being fit is crucial for several reasons, encompassing both physical and mental well-being. Here are some key reasons why striving to be fit is important:

1. Improved Physical Health: Regular exercise and a commitment to fitness contribute to better physical health. It helps in maintaining a healthy weight, reducing the risk of chronic diseases such as heart disease, diabetes, and hypertension. Physical fitness enhances cardiovascular health, strengthens the immune system, and promotes overall well-being.
2. Enhanced Mental Health: Exercise is not just beneficial for the body; it also has a profound impact on mental health. Regular physical activity releases endorphins, which are natural mood lifters. It helps alleviate stress, anxiety, and depression, fostering a positive mental state and improving cognitive function.
3. Increased Energy Levels: Engaging in regular physical activity boosts energy levels. It enhances the efficiency of the cardiovascular system, allowing the heart and lungs to work more effectively. This increased efficiency means that daily activities require less effort, leaving you with more energy throughout the day.
4. Better Sleep Quality: Regular exercise is linked to improved sleep patterns. It helps regulate circadian rhythms and promotes deeper, more restful sleep. Quality sleep is vital for overall health, as it contributes to better concentration, mood regulation, and overall cognitive function.
5. Weight Management: Fitness plays a key role in weight management. Regular physical activity, combined with a balanced diet, helps in maintaining a healthy weight. This is essential not only for physical appearance but also for reducing the risk of obesity-related health issues.
6. Increased Longevity: Numerous studies suggest a strong correlation between regular exercise and increased life expectancy. Engaging in fitness activities can add years to your life by reducing the risk of chronic diseases and promoting overall health.
7. Boosted Confidence and Self-Esteem: Achieving fitness goals, whether they are related to strength, endurance, or physique, boosts confidence and self-esteem. The sense of accomplishment gained from overcoming challenges in a fitness journey often translates into increased self-confidence in various aspects of life.
8. Stress Reduction: Exercise is a natural stress reliever. Physical activity triggers the release of endorphins, which act as natural mood elevators and stress busters. Incorporating fitness into your routine provides an effective outlet for managing and reducing stress levels.
9. Social Benefits: Fitness activities often involve group settings or communities, providing opportunities for social interaction. Whether it’s joining a fitness class, sports team, or workout group, the social aspect of fitness contributes to a sense of belonging and community.
10. Disease Prevention: Regular exercise is a powerful preventive measure against various diseases. It helps regulate blood pressure, cholesterol levels, and blood sugar levels, reducing the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

In summary, striving to be fit is essential for a holistic approach to health, encompassing physical fitness, mental well-being, and an overall improved quality of life.

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Embarking on a fitness journey is an empowering decision, but navigating the vast world of strength training can be daunting. To guide you on this path, we should lean into the expertise of those we deem knowledgeable and truthful.

The information for this article is largely based on a video shared by Alan Thrall. Alan Thrall is an accomplished strength coach and owner of Untamed Strength, a 24-hour access gym in Sacramento, decided to talk about that.

These principles serve as a roadmap, ensuring that your fitness journey is not only effective but also sustainable.

Read More: 8 Mistakes Everyone Does Trying to Get Shredded

The 10 Commandments of Fitness You Must Obey in 2024

You might be wondering, how can this guy tell me what I need to do to be successful in my fitness journey this year?

Granted, there are a lot of different goals that revolve fitness. You could have decided to do more exercise not to lose weight, neither to get stronger, but just to be healthier. Do these commandments also apply to you then? The answer is yes.

Source: Taco Fleur on Pexels

Although it is typically not a great idea to generalise much, these 10 commandments shared by Alan Thrall are very much spot on regardless of your fitness goals, as long as you have them.

This is not exclusive of one type of fitness person or another. CrossFit, calisthenics, powerlifting, weightlifting, bodybuilder, just a regular gym-goer. For all these people, these 10 commandments of fitness apply rigorously.

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So let’s take a quick look at what these commandments are and then let us know if you agree or not, because we think you should.

1. Never Take Breaks:
   • Consistency is the cornerstone of progress in the gym.
   • Avoid the pitfalls of intermittent training by maintaining a steady workout routine.
   • Steer clear of the “start-stop” cycle, as breaks can impede your momentum and hinder long-term success.
2. Stick to a Program for 6 Months:
   • Patience is key; real change takes time.
   • Commit to a structured program for at least six months to witness tangible improvements in strength and physique.
   • Avoid the temptation to switch programs too frequently, as it disrupts the adaptation process.
3. Prioritize the Big Three Lifts:
   • Focus on compound movements – squat, bench press, and deadlift – to build a solid foundation.
   • These lifts engage multiple muscle groups, fostering overall strength and growth.
   • Mastering the fundamentals sets the stage for more advanced training.
4. Avoid High-Intensity Workouts:
   • Intensity is vital, but excessive high-intensity workouts can lead to burnout and increased risk of injury.
   • Strike a balance between challenging workouts and adequate recovery to promote sustainable progress.
5. Eat According to Your Goals:
   • Tailor your diet to align with your fitness objectives, whether it’s weight loss, muscle gain, or performance in a specific weight class.
   • Recognize that nutrition plays a pivotal role in complementing your training efforts.
6. Learn How to Cook:
   • Take control of your nutrition by mastering the art of cooking.
   • Cooking at home allows you to monitor your macronutrient intake and make informed choices about what fuels your body.
7. Invest in Equipment:
   • A weightlifting belt and proper training shoes are valuable investments.
   • These tools enhance stability, support, and safety during heavy lifts, contributing to more effective and secure workouts.
8. Master Your Technique:
   • Technique mastery ensures targeted muscle engagement and facilitates steady progress.
   • Repeatedly practicing correct form builds confidence and sets a standard for assessing progress.
9. Never Lie to Yourself:
   • Be honest about your technique, progress, and goals.
   • Lying to yourself hinders growth and may lead to misguided training choices.
   • Objective self-assessment is crucial for sustained success.
10. Go All In:
    • Make fitness an integral part of your lifestyle, not just a sporadic activity.
    • Prioritize sleep, nutrition, and stress management outside the gym to optimize overall health and well-being.

Embracing Allan Thrall’s 10 commandments of fitness provides a blueprint for a transformative fitness journey. By fostering consistency, patience, and a commitment to continuous improvement, these principles empower individuals to navigate the challenges of strength training successfully.

Whether you’re a novice or seasoned lifter, integrating these commandments into your regimen will pave the way for a fulfilling and enduring fitness experience.

Now, as we mentioned earlier, this list of commandments is based on a video provided by Thrall. You can also watch the video below yourself, but we must warn you: it is pretty long. How long, you may ask? Above 40 minutes long.

We have probably done a disservice in dissecting 40+ minutes of Thrall’s wisdom and chopped it up into a few sentences – but that is the bread and butter of what he had to say about it. Don’t trust us? Then watch the video below and get even more details about the 10 commandments of fitness you must obey in 2024.

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Being fit is crucial for several reasons, encompassing both physical and mental well-being. Here are 10 key reasons why striving to be fit is important:

1. Improved Physical Health: Regular exercise and a commitment to fitness contribute to better physical health. It helps in maintaining a healthy weight, reducing the risk of chronic diseases such as heart disease, diabetes, and hypertension. Physical fitness enhances cardiovascular health, strengthens the immune system, and promotes overall well-being.
2. Enhanced Mental Health: Exercise is not just beneficial for the body; it also has a profound impact on mental health. Regular physical activity releases endorphins, which are natural mood lifters. It helps alleviate stress, anxiety, and depression, fostering a positive mental state and improving cognitive function.
3. Increased Energy Levels: Engaging in regular physical activity boosts energy levels. It enhances the efficiency of the cardiovascular system, allowing the heart and lungs to work more effectively. This increased efficiency means that daily activities require less effort, leaving you with more energy throughout the day.
4. Better Sleep Quality: Regular exercise is linked to improved sleep patterns. It helps regulate circadian rhythms and promotes deeper, more restful sleep. Quality sleep is vital for overall health, as it contributes to better concentration, mood regulation, and overall cognitive function.
5. Weight Management: Fitness plays a key role in weight management. Regular physical activity, combined with a balanced diet, helps in maintaining a healthy weight. This is essential not only for physical appearance but also for reducing the risk of obesity-related health issues.
6. Increased Longevity: Numerous studies suggest a strong correlation between regular exercise and increased life expectancy. Engaging in fitness activities can add years to your life by reducing the risk of chronic diseases and promoting overall health.
7. Boosted Confidence and Self-Esteem: Achieving fitness goals, whether they are related to strength, endurance, or physique, boosts confidence and self-esteem. The sense of accomplishment gained from overcoming challenges in a fitness journey often translates into increased self-confidence in various aspects of life.
8. Stress Reduction: Exercise is a natural stress reliever. Physical activity triggers the release of endorphins, which act as natural mood elevators and stress busters. Incorporating fitness into your routine provides an effective outlet for managing and reducing stress levels.
9. Social Benefits: Fitness activities often involve group settings or communities, providing opportunities for social interaction. Whether it’s joining a fitness class, sports team, or workout group, the social aspect of fitness contributes to a sense of belonging and community.
10. Disease Prevention: Regular exercise is a powerful preventive measure against various diseases. It helps regulate blood pressure, cholesterol levels, and blood sugar levels, reducing the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

In summary, striving to be fit is essential for a holistic approach to health, encompassing physical fitness, mental well-being, and an overall improved quality of life.

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As men age, there is a natural decline in testosterone levels, a crucial male sex hormone responsible for various physiological functions. This decline typically begins around the age of 30 and continues gradually, affecting energy levels, muscle mass, bone density, and overall vitality. Testosterone is vital for maintaining libido, cognitive function, and even emotional well-being. The gradual reduction in testosterone, often referred to as andropause, can lead to symptoms such as fatigue, reduced muscle mass, increased body fat, and diminished sexual drive.

Maintaining healthy testosterone levels becomes increasingly important as men age due to its multifaceted impact on physical and mental well-being. Adequate testosterone levels contribute to the preservation of bone density, promoting skeletal health and reducing the risk of osteoporosis. Furthermore, testosterone plays a pivotal role in supporting muscle mass and strength, enhancing physical performance, and aiding in the prevention of age-related muscle atrophy. Beyond the physical aspects, optimal testosterone levels are associated with improved cognitive function, including sharper memory and better concentration, crucial for maintaining mental acuity as one ages.

In addition to the physical and mental benefits, maintaining healthy testosterone levels is integral to overall cardiovascular health. Testosterone influences red blood cell production and helps regulate cholesterol levels, contributing to a healthier cardiovascular system. Furthermore, balanced testosterone levels are linked to better mood regulation and a reduced risk of depression in older men. As such, prioritizing lifestyle factors such as regular exercise, a balanced diet, and sufficient sleep becomes essential in supporting testosterone levels and mitigating the potential adverse effects of hormonal decline associated with aging.

And this is what this article will help you with. It will boost your testosterone with a tailored-made workout for men over 40 years old. The information relayed in the coming paragraphs was based largely on a video shared by Gary Walker.

Gary Walker is a muscle builder expert for men over 40. He is the co-creator of the website Live Anabolic in which tips for nutrition and workouts are presented. Their YouTube Channel has more than 600k subscribers.

Source: Ireshapeu on Pixabay

In this comprehensive guide, we will delve into a specially designed full-body workout tailored for men over 40 with the primary goal of boosting testosterone levels and promoting overall growth hormone release. The workout incorporates a strategic selection of compound movements, emphasizing the importance of targeting multiple muscle groups simultaneously.

Let’s dive right into it.

Related: 5 Methods of Progressive Overload to Force Muscle Growth

Best Full-Body Testosterone-Boosting Workout for Men Over 40

Not all exercises are created equal, especially when it comes to hormone optimization. Compound movements involve working multiple muscle groups in one exercise, providing a more efficient and effective workout. This approach aims to increase growth hormone and testosterone levels, crucial for men over 40, as hormonal levels naturally decline with age.

1. Barbell Squats:

The foundation of this T-boosting workout begins with the classic barbell squat. Demonstrated by fitness expert Gary Walker, the focus is on proper form and technique. Emphasizing the hip hinge and controlled descent, Walker guides us through the mechanics of this compound movement. For those who prefer alternatives, goblet squats with dumbbells are suggested, providing a different dynamic to target the lower body effectively.

2. Trap Bar Deadlifts:

The second compound movement in this routine is the trap bar deadlift. Similar to the barbell squat, it engages the lower body, but with a primary focus on the posterior chain. Walker stresses the importance of maintaining a strong core and hip position to optimize the movement. For those without access to a trap bar, dumbbell deadlifts are presented as a viable alternative, maintaining the emphasis on the hip hinge for maximum benefit.

3. Chest Exercises:

Moving on to chest exercises, Walker recommends either a standard straight bar bench press or a 30-degree incline bench press for those with adjustable benches. Alternatively, dumbbell bench presses are suggested for those with shoulder or elbow concerns. The key here is to keep elbows tight, descend to the low chest, and drive the barbell or dumbbells upward towards the neck or chin line.

4. Mid-Back Focus:

To balance the workout, mid-back exercises are crucial. Walker introduces barbell rows as an excellent choice, emphasizing the importance of the hip hinge even in this movement. The focus is on maintaining a rigid spine, engaging the core, and driving the barbell towards the lower abs.

Source: Anete Lusina on Pexels

5. Bicep Isolation:

The workout concludes with bicep isolation exercises to target the arms. Walker recommends using an EZ curl bar for a more natural movement pattern on the elbows and shoulders. Alternatively, dumbbell curls are presented as a suitable option. The emphasis is on controlled eccentric contractions, ensuring proper form and tension on the biceps.

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The entire workout is supposed to be done with a standard approach. So don’t do this as a circuit. Do 3 sets of one exercise before moving on to the next one and then do 3 sets of that exercise as well before moving on and so forth. Aim for 6-8 reps on each set.

“Challenge yourself to fail close to that 8 rep range. Meaning, don’t stop at 8 or choose a weight that you’re stopping at 8 if you know you can do 12 to 15 reps (with that weight),” Walker says.

If you pick up a weight that you can do 12 to 15 reps and do only 8 reps as expressed in this workout, the exercise won’t be challenging enough for you and then you will not reap the benefits you are aiming for.

This workout when done correctly can contribute significantly to increased testosterone levels and overall fitness for men over 40 years old. Remember to rest for about two minutes between sets, allowing for adequate recovery.

Whether performed two or three times a week, this workout provides a comprehensive approach to maintaining optimal hormonal health for men over 40. Get busy, get after it, and enjoy the benefits of a revitalized fitness routine.

To fully understand how to perform each of the exercises mentioned in this article, you can watch the video below. In it, Gary Walker does a demonstration with proper form and technique for you to crush the workout and begin your fitness journey the right way.

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7 Important Strength Training Exercises for Men Over 40

Maintaining an active lifestyle and incorporating strength training into your later years is not merely a pursuit of a well-defined physique; it stands as a paramount investment in your overall well-being and the extension of your longevity. Allow me to elaborate on the multifaceted reasons why staying active, particularly through the practice of strength training, becomes increasingly indispensable as you gracefully traverse the later chapters of your life.

1. Preservation of Muscle Mass:
   • The aging process ushers in a natural decline in muscle mass, a phenomenon known as sarcopenia. Herein lies the significance of strength training – a potent countermeasure that not only preserves existing muscle mass but has the potential to foster new growth. This, in turn, plays a pivotal role in maintaining functional strength, equilibrium, and the ability to navigate daily activities with seamless ease.
2. Nurturing Bone Health:
   • Strength training’s benefits extend beyond the confines of muscle enhancement to encompass bone health. Weight-bearing exercises, such as squats and deadlifts, serve as catalysts for stimulating bone density. This proactive approach significantly mitigates the risk of osteoporosis and fractures in the later stages of life.
3. Metabolic Boost:
   • Retaining muscle mass through regular strength training bequeaths an invaluable gift – an elevated resting metabolic rate. This translates to a heightened calorie burn even in a state of repose, rendering weight management and fat loss more achievable and sustainable as the years advance.
4. Promotion of Joint Health:
   • Strength training, far from being confined to muscular considerations, bestows its benefits upon joint health as well. By fostering joint lubrication, improving flexibility, and diminishing the likelihood of arthritis, it takes on the role of a proactive guardian ensuring that your joints move with ease and minimal discomfort.
5. Mental Well-being:
   • The symbiotic relationship between physical activity, including strength training, and cognitive function is well-established. Engaging in regular physical activity serves as a shield against age-related cognitive decline, delivering a holistic approach to maintaining both physical vitality and mental acuity.
6. Enhanced Balance and Stability:
   • The dividends of strength training extend to the enhancement of balance and stability. This, in turn, diminishes the risk of falls – a particularly critical consideration in later years. Improved balance is not merely a physical attribute; it’s a gateway to independence and a lower susceptibility to injuries.
7. Cardiovascular Fortification:
   • Strength training, constituting an integral part of regular physical activity, stands as a stalwart supporter of cardiovascular health. It plays a role in sustaining optimal blood pressure, cholesterol levels, and overall heart function, thereby mitigating the risk of cardiovascular diseases.
8. Elevated Quality of Life:
   • The cumulative impact of a consistently active lifestyle and the inclusion of strength training manifests in an elevated quality of life. It empowers you to participate in activities that bring joy, facilitates travel, and ensures the cultivation of meaningful connections with loved ones – all without the encumbrances that can arise from age-related declines in physical function.
9. Preservation of Independence:
   • Arguably one of the most noteworthy benefits is the preservation of independence. Physical strength and capabilities forged through regular exercise translate into autonomy over daily life, reducing reliance on others for fundamental tasks.
10. Contribution to Longevity:
    • A multitude of studies underscores a positive correlation between sustained physical activity, the practice of strength training, and an increased lifespan. By prioritizing your health through a regimen of consistent exercise, you are not merely adding years to your life; you are ensuring that those years are marked by vibrancy, fulfillment, and a zest for living.

In essence, the commitment to maintaining an active lifestyle and integrating strength training into your later years becomes a holistic investment in your physical, mental, and emotional well-being. It signifies a dedication to living life to the fullest, preserving independence, and savoring the richness of every moment. So, don your workout attire, grasp those weights with determination, and let’s enthusiastically embark on the journey towards a healthier, more active, and fulfilling future!

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While one can be better than the other, depending on how you look at it, we let Max Posternak take the reins on the debate of cardio vs weights for better fat loss.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

To lose weight and body fat, one person must be in a caloric deficit, meaning you burn more calories than you consume. While the easiest and most effective way to do that is through diet, you can always improve the calories you burn via exercise. And this is where the debate over cardio vs weights training begins.

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How Can Someone Lose Fat with Cardio?

Cardiovascular exercise, also known as cardio, can be an effective way to lose fat. When you engage in cardio activities like running, cycling, or swimming, your body needs energy to fuel the movements. To meet this energy demand, your body starts breaking down stored fat for fuel. This process occurs because fat stores contain a lot of calories, and by doing cardio, you create an energy deficit where your body needs to tap into those fat stores to keep going. As a result, over time, consistent cardio workouts can lead to fat loss.

Source: Gustavo Fring on Pexels

Additionally, cardio workouts increase your heart rate and breathing rate, which boosts your metabolism. When your metabolism is elevated, your body continues to burn calories even after you finish exercising. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). During EPOC, your body works to restore itself to its pre-exercise state, using stored fat as fuel for this recovery process. So, not only do you burn calories during your cardio workout, but you also continue to burn calories even when you’re at rest, contributing to fat loss.

How Can Someone Lose Fat with Weights?

Lifting weights, also known as resistance training or strength training, can help a person lose fat by building lean muscle mass. When you lift weights, your muscles are challenged and micro-tears occur in the muscle fibres. After your workout, your body needs to repair and rebuild those muscle fibres, which require energy in the form of calories. To meet this energy demand, your body taps into its stored fat reserves and burns calories, leading to fat loss.

Source: Dollar Gill on Unsplash

Moreover, having more lean muscle mass increases your resting metabolic rate. This means that even when you’re not actively exercising, your body burns more calories throughout the day just to sustain its muscle tissue. By incorporating weightlifting into your fitness routine, you can boost your metabolism and continue to burn calories long after your workout is over. Additionally, weightlifting helps shape and tone your muscles, giving your body a more defined and sculpted appearance as you lose fat.

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With that information in mind, which one is better for fat loss? Cardio vs weights?

Obviously, there are different types of cardio and different types of strength training. Cardio can be done in light intensity, such as walking, or something more intense like swimming or HIIT exercises.

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Strength training can also be done with very little movement, such as bicep curls, or bigger movements such as squats or kettlebell swings.

In general, according to Posternak, while cardio takes the advantage when it comes to calories burnt minute by minute, weight training has the advantage with calories burnt over time. Check the video below.

Posternak also talked about one research done with overweight people that did only cardio, only strength training, or both. The weights group gained muscle mass and didn’t lose weight, the cardio group lost 4 pounds of fat while the group that did both got the best improvement in the ratio of fat to lean muscle mass – they also lost their waist circumference more than the cardio or weight group.

Read More: Cardio Before or After Weights?

There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes. Here are some strategies that can help:

1. Create a calorie deficit: To lose weight, you need to consume fewer calories than your body burns each day. This can be achieved by eating a balanced, low-calorie diet and increasing your physical activity.
2. Eat a healthy diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
3. Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Strength training can also help build muscle and boost metabolism.
4. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
5. Manage stress: Stress can lead to overeating and weight gain. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
6. Seek support: Join a weight loss program, enlist the help of a friend or family member, or work with a registered dietitian or personal trainer for accountability and guidance.

Remember that sustainable weight loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Source: Pixabay

Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:

1. Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
2. Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
3. Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
4. Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
5. Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.

Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.

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But it wasn’t us at BOXROX who came up with this workout. No, no. We leaned into the expertise of Adam Sinicki. Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost one million subscribers on his YouTube Channel.

According to him, he developed a previous “follow along” workout on his YouTube channel and it became quite popular. So he decided to create a new one, for total functional body fitness and that you can do at home.

Related: 30-Minute Bodyweight Workout for Strength, Endurance, Mobility, Hypertrophy

So let’s dig into this home workout created by him, no equipment needed, that will get your fitness to another higher level. Get ready to break a sweat and elevate your fitness level from the comfort of your living room.

Full Functional Home Workout for Complete Body Strength and Endurance

• Warm-Up: The 100 Up

Let’s start with a warm-up featuring the 100 Up, also known as high knees. It is a fantastic exercise developed by Walter George, a decorated runner. It’s excellent for building hip flexors, stability, ankle stiffness, and cardio benefits. Do two sets of one minute each, gradually increasing intensity. Remember, it’s all about getting the blood flowing and preparing the joints for the workout.

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• Active Stretches for Mobility:

Now, onto active stretches to enhance mobility. We’ll perform deep squats, deep lunges, Cossack squats, and crab reaches. These movements target various muscle groups, improve range of motion, and reduce stiffness. The goal is not just to warm up but also to incorporate mobility work into the routine, promoting better movement patterns and reducing pain.

Do 1 minute of each exercise. For unilateral movements, such as the lunges, Cossack squats and crab reaches, do 30 seconds on each side.

Source: Courtesy of CrossFit Inc.

Following the active stretches, we move to shoulder openers, focusing on stretching the lats and pecs. Doorway openers for 45 seconds each side help achieve a deeper stretch. These exercises contribute to shoulder mobility and can enhance movements like handstands. Always prioritize feeling the stretch in the right places and maintain controlled movements.

The Ultimate Mobility Test That You Can Do Anywhere

• Activation Exercises:

Now, let’s activate key muscle groups with one-legged bodyweight good mornings and bodyweight reverse flies. These exercises lay the foundation for proper movement patterns, specifically targeting the hips and shoulders. Activation is crucial for preparing the body for more intense exercises later in the workout.

• Bodyweight Pullover for Lats:

Creativity kicks in as we tackle lat training without equipment. The bodyweight pullover, performed with hands on a sofa, engages the lats, emphasizing the mind-muscle connection. While unconventional, it demonstrates that with focus, you can target specific muscle groups even without traditional equipment.

• One-Armed Push-Ups:

Source: Ketut Subiyanto on Pexels

Get ready for serious strength building with one-armed push-ups. Performing two sets of six with a 1-3 minute rest between sets challenges the pecs, shoulders, triceps, and core. The anti-rotation aspect adds functional strength, crucial for various physical activities.

• Pike Push-Ups on Stairs:

Transitioning to pike push-ups on stairs, we maintain intensity. This variation provides a deeper deficit, enhancing shoulder and tricep engagement. While challenging, it offers an alternative for those without a pull-up bar.

• Pseudo Planche Push-Ups:

The intensity doesn’t stop as we tackle pseudo planche push-ups. This exercise targets the shoulders, triceps, and even challenges the biceps’ tendons. Building towards planche strength, it emphasizes straight-arm training, often overlooked in traditional workouts.

• Pseudo Shrimp Squats and Sissy Squats:

Shifting focus to the lower body, we introduce pseudo shrimp squats, a hybrid between shrimp squats and kickstand squats. This exercise targets ankle mobility, single-leg strength, and glute activation. We follow up with squats, isolating the quads and strengthening the knees.

• Cardio Finisher: Burpees:

To conclude the workout, we embrace a cardio finisher with two rounds of burpees. Performing 15 reps in a continuous flow, this high-intensity interval training elevates the heart rate, offering numerous benefits. The full-body engagement and seamless transition from feet to arms make burpees an excellent addition to any functional workout.

Why Everyone Should Do Burpees And Their Variations

Source: Bastien Plu / Unsplash

So, in a nutshell, the entire workout consists of:

• 100 high knees
• 1 minute of deep squat
• 30 seconds of deep lunge on each side
• 30 seconds of deep Cossack squat on each leg
• 30 seconds of deep crab reach on each side
• 45 seconds of doorway shoulder opener on each arm
• 1 set of 8 anterior reach (one-legged stiffed deadlift)
• 2 sets of 8 reps (or perceived rate of exertion of 6) of elbow press with 30 seconds of pause between sets
• 2 sets (RPE 8) of bodyweight pullovers
• 2 sets (RPE 8) of one-arm push-ups
• 2 sets (RPE 8) of staircase pike push-up
• 2 sets (RPE 8) of pseudo planch push-up
• 2 sets (RPE 7) of pseudo shrimp squat
• 2 sets (RPE 8) of Sissy squats
• 2 sets of 15 burpees – 2 minutes of break in between

To cool down, you can do walking in place for 2-5 minutes. Or really go for a walk outside. This will get your heart rate gradually to normal after that mini heart attack with burpees.

This comprehensive home workout not only challenges your strength and endurance but also emphasizes functional movements crucial for overall fitness. Feel free to modify the intensity based on your fitness level and enjoy the journey to a healthier, stronger you.

For a full understand of why these exercises have been picked by Adam Sinicki, or for you to get a better understanding of how to perform each exercise, watch Sinicki’s demonstration of his full functional home workout for complete body strength and endurance in the video below.

How to Make Your Training More Functional

Functional bodybuilding is a training approach that combines traditional bodybuilding principles with functional fitness elements. It aims to build both aesthetics and performance, focusing on developing strength, muscle definition, and overall functional movement patterns.

Key features of functional bodybuilding include:

1. Compound Movements: It incorporates compound exercises like squats, deadlifts, and presses that target multiple muscle groups, promoting overall strength and coordination.
2. Isolation Exercises: In addition to compound movements, isolation exercises are included to target specific muscle groups and address potential muscle imbalances.
3. Mobility and Flexibility: Emphasis is placed on improving mobility and flexibility to enhance overall movement patterns and reduce the risk of injuries.
4. Variety and Periodization: Programs often involve varied exercises and training modalities to prevent boredom, maintain interest, and provide a well-rounded approach to fitness. Periodization is used to structure training cycles for optimal results.
5. Accessory Work: Work on accessory movements helps address weak points or imbalances, contributing to a more symmetrical and functional physique.
6. Metabolic Conditioning: High-intensity interval training (HIIT) or metabolic conditioning is often included to improve cardiovascular fitness and promote fat loss.
7. Mind-Muscle Connection: Functional bodybuilding encourages a mindful approach to training, emphasizing the connection between the mind and muscles during exercises.
8. Nutrition and Recovery: Nutrition plays a crucial role in supporting the goals of functional bodybuilding. Adequate rest and recovery are also emphasized to allow for optimal adaptation and growth.

The philosophy behind functional bodybuilding is to create a balanced and functional body that not only looks good but also performs well in various activities and daily life. It’s a holistic approach that considers both the aesthetic and functional aspects of fitness, making it suitable for individuals seeking a well-rounded and sustainable training method.

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Embarking on the journey to sculpt a muscular physique often involves navigating a maze of conflicting advice, with one recurring theme echoing through the gym walls: the pursuit of higher workout frequency for greater gains. Yet, as familiar as the concept may be, the adage “more is better” warrants closer scrutiny. In this article, we peel back the layers of the workout frequency debate, shedding light on the intricacies that determine when an increased number of workouts may or may not translate into superior results.

The fitness realm is replete with anecdotes extolling the virtues of hitting the gym more frequently, but the reality is far more nuanced. The twenty-first weekly tip dives deep into the complex world of workout frequency, offering insights that go beyond the conventional wisdom. As we embark on this exploration, it becomes evident that the key lies not in mindlessly piling on more sessions but in understanding the science behind muscle growth, the delicate balance of recovery, and the individualized nature of effective training.

The allure of a higher frequency program is undeniable, often suggesting a direct correlation between the number of sessions and the magnitude of gains. Yet, as we delve into the intricacies, we begin to discern the scenarios where more might not necessarily equate to better. This is not a dismissal of the benefits of increased frequency; rather, it’s an invitation to consider the subtleties that can significantly impact the efficacy of your training regimen.

Read More: 7 Ways to Look More Muscular

Source: Sabel Blanco on Pexels

In the chapters that follow, we will dissect the optimal frequency for training specific muscle groups, drawing on research-derived insights. We’ll uncover the science behind hypertrophy, demystifying the mechanisms that govern muscle growth. The discussion will extend beyond the binary of once versus twice a week, touching on the delicate balance of volume and recovery that defines an effective workout routine.

The information below was retrieved from a video uploaded by Dr. Mike Israetel. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

As we navigate the labyrinth of workout frequency, we’ll also explore the contextual relevance of training a muscle group three times a week and the fine line between four and three sessions per week. The article will culminate in a holistic perspective on total sessions per week, emphasizing the paramount importance of consistency over the sheer number of workouts planned.

In essence, the journey ahead is a quest for clarity amid the cacophony of fitness advice. It’s an endeavour to empower individuals with the knowledge to make informed decisions tailored to their unique physiology and goals. So, let’s unravel the intricacies of workout frequency, separating the wheat from the chaff, and paving the way for a more strategic and effective approach to muscle-building endeavours.

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Science Behind Workout Frequency

Muscle Frequency:

Twice a Week vs. Once a Week Research suggests that training a muscle group twice a week generally yields better results compared to a once-a-week approach. The rationale behind this lies in the muscle growth cycle, which lasts about half a week at most. By training a muscle twice a week, there are more opportunities for it to grow. Additionally, splitting the training into two sessions helps reduce the impact of “junk volume,” allowing for fresher and more effective sets.

Optimal Set Range:

It’s essential to strike a balance in terms of the number of sets per session. Going beyond 12 to 14 sets per muscle group may lead to more damage than stimulation, hampering hypertrophy. Aim for a mid-range of 6 to 12 sets per session per muscle, with the ideal frequency being twice a week.

Three Times a Week:

Context Matters While training a muscle three times a week can be more effective on average, it’s not a universal rule. Context matters, especially for muscle groups prone to high fatigue and slower recovery, such as legs. Factors like body weight, strength, and joint health play a role in determining the optimal frequency.

Four Sessions Per Week:

Situation-Dependent The discussion between four and three sessions per week becomes highly situational. It’s not a clear-cut principle, as factors like recovery, joint stress, and individual response come into play. For most individuals, three sessions per week may be preferable to avoid overtraining and excessive fatigue.

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Total Sessions Per Week:

Consistency is Key Consistency in training sessions proves to be more crucial than merely aiming for the highest frequency. While training five times a week is generally more effective than four, and six slightly better than five, the key is aligning your plan with your ability to consistently execute it.

“Six days of training per week, you show up to the gym six times, is only probably a tiny bit better than five and it only is contextualised if you can recover,” Dr. Mike Israetel says. Only very advanced athletes, such as CrossFit athletes or professional bodybuilders, should hit the gym more than six days per week.

Rest Days:

The importance of recovery rest days are a crucial aspect of any training program. Attempting to train every day may lead to diminishing returns, as the body requires adequate time for recovery and growth. Even advanced athletes find that seven-day programs can be counterproductive due to insufficient recovery.

However, consistency beats any training plan. Even if your workout is logical and optimised for your goals, if you are skipping a few exercises or sessions, you could get more results by just showing up to the gym more frequently even without a specific workout plan.

Source: Sule Makaroglu on Unsplash

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To wrap it all up, the mantra of “more is better” requires a nuanced approach. Training frequency should align with individual recovery capabilities, focusing on quality over quantity. Experimentation, honesty with oneself, and a commitment to consistency are the pillars of an effective workout routine. Remember, the goal is not just to train harder but to train smarter for sustainable and optimal muscle growth.

Dr. Mike Israetel concludes that you should train at least 2 times per week for any given muscle. Make sure you are well rested because resting days are when muscles take their time to grow. Make sure you are choosing high-quality exercises that optimise growth for the muscles you are hitting.

Watch the video below to see Israetel explain the science behind workout frequencies in a more detailed way.

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If shedding those extra pounds is your goal, you’ve come to the right place. Strap in as we discuss the crucial role of nutrition, the science behind burning calories, and unveil a week-long workout plan designed to maximize your efforts and get you closer to your weight loss goals.

The information for this article is based on a video and knowledge of Jeff Cavaliere. Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

Read More: Ultimate Guide On How to Get Shredded – Steps to Lower Your Body Fat Percentage Every Time

The Perfect Workout for Weight Loss

Before we jump into the nitty-gritty of the workout, let’s address the elephant in the room: nutrition. As much as we may not want to admit it, weight loss is fundamentally about the balance between calories consumed and calories burned. You can’t out-train a bad diet. So, it’s time to get serious about what goes into your body.

Source: Natalie Hawthorne on Pexels

Now, let’s talk about the part we’re all eager to discuss—the calories out portion. What can you do in the gym to effectively burn those calories? It’s not just about any workout; it’s about crafting one that’s efficient and effective for the time you invest.

The Pitfalls of Traditional Cardio

Many of us resort to traditional cardio, but let’s face it, hours on the treadmill or elliptical might not give you the bang for your buck. For instance, a typical jumping jack burns about five to six calories per minute—decent, but not groundbreaking.

The Burpee: A Caloric Powerhouse

On the other end of the spectrum, we have the mighty burpee. It can burn an impressive 15 calories per minute on average. However, the catch is sustaining this high-intensity exercise for an extended period is a challenge. Enter the need for sustainability in our workout routine.

The Perfect Workout Unveiled: A Week-Long Game Plan

So, what’s the secret sauce to an effective weight loss workout? We’re not giving you just one workout; we’re laying out a week-long plan to ensure no stone is left unturned. The key lies in balancing resistance training with metabolic conditioning exercises.

Weekly Schedule

The workout is divided into a push, legs, pull, core training plan.

• Monday – Push 10×10
• Tuesday – off
• Wednesday – Legs 10×10
• Thursday – off
• Friday – pull 10×10
• Saturday or Sunday – Core circuit

Day 1: Legs – The Foundation of Strength and Calorie Burn

We kick off the week with a leg workout, a cornerstone in our push-pull-legs setup. Contrary to expectations, our main resistance training exercise is the barbell squat. Loaded at 70-80% of your one-rep max, 10 repetitions for 10 sets with one-minute rest between sets. This German volume training approach not only burns calories but also builds muscle, contributing to long-term weight loss.

The second half of the workout pairs resistance training with metabolic conditioning. Exercises like the push-up renegade row and high-effort mountain climbers keep the intensity high, allowing for effective calorie burn without monotony.

Source: Li Sun on Pexels

Day 2: Push – Bench Pressing for Strength and Sculpting

Moving on to our push day, the focus is on the barbell bench press. While the calorie burn per minute may be lower compared to leg exercises, the added benefit of muscle building makes it an essential component. Paired with kettlebell exercises and jump rope, we ensure a balanced and effective workout.

Day 3: Pull – Developing Back Strength for a Balanced Physique

The barbell row takes center stage on our pull day, contributing to both calorie burn and muscle development. Complementing this with kettlebell clean and press, as well as kettlebell swings, ensures a holistic approach to weight loss.

Day 4: Core – Strengthening the Foundation

Our core workout, to be slotted in on a remaining day of the week, consists of three exercises—3-way seated knee tuck, squat thrusts, and box jumps. The emphasis is on intensity, aiming for as many rounds as possible in 20 minutes. This workout targets the core, an often-neglected area, contributing to overall strength and calorie burn.

In short, to make it easier, here is the exercises with reps included for each of the days mentioned:

Leg Day

1. Barbell squats: Lift 70-80% of your maximum weight, do 10 sets of 10 reps. Rest for 1 minute between sets.
2. Dumbbell push-up renegade rows: Alternate between push-ups and rows for 40 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
3. Mountain climbers: Perform mountain climbers for 30 seconds, followed by 30 seconds of rest. Repeat this for 20 minutes (10 minutes on each exercise).

Push Day

1. Barbell bench press: Lift 70-80% of your maximum weight, do 10 sets of 10 reps. Rest for 1 minute between sets.
2. Dumbbell/Kettlebell alternating clean and lunge: Perform alternating clean and lunges for 40 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
3. Jump rope: Jump rope for 30 seconds, followed by 30 seconds of rest. Repeat this for 20 minutes (10 minutes on each exercise).

Pull Day

1. Barbell row: Lift 70-80% of your maximum weight, do 10 sets of 10 reps. Rest for 1 minute between sets.
2. Dumbbell/Kettlebell alternating clean and press: Perform alternating clean and presses for 40 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).
3. Dumbbell/Kettlebell swings: Perform dumbbell/kettlebell swings for 30 seconds each, with 20 seconds of rest between exercises. Do this for 20 minutes (10 minutes on each exercise).

Core Circuit

Complete this circuit as many times as possible in 20 minutes:

1. 3-Way seated knee tucks: Perform 10 reps of 3-way seated knee tucks.
2. Squat thrusts: Perform 10 reps of squat thrusts.
3. Box jumps: Perform 10 reps of box jumps.

The beauty of this workout plan lies in its simplicity, efficiency, and focus on progression. None of the workouts exceed 45 minutes, making them easily achievable within a busy schedule. The key is consistency and gradual progression. Start with a manageable intensity and work your way up to the recommended ten rounds of each exercise.

In conclusion, if you’re tired of traditional workouts yielding slow or stagnant results, it’s time to embrace a new approach. This week-long workout plan, carefully designed to balance resistance training with metabolic conditioning, is the closest thing to perfect for those aiming to lose weight.

The effort level is elevated, but so are the results. Remember, consistency is the key, and as you commit to this plan, you’ll find the results coming quicker than ever before. Say goodbye to frustration and hello to a more effective and efficient path to your weight loss goals.

To have visual cues and demonstrations of the exercises to perform, watch Cavaliere explain the perfect workout to lose weight in the  video below.

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Now, don’t get us wrong, specifically targeting belly fat is not possible. In fact, there are areas in your body where losing fat comes last and, you guessed it, the belly is one of them. But there are ways you can boost how much fat you lose overall if you know how to tweak your training program. And this is where these methods presented by Max Posternak can be applied.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

He decided to share a few methods to burn belly fat faster. Check it out.

5 Exercise Methods to Burn Belly Fat Faster

1. Peripheral Heart Action Training

Peripheral heart action training helps incorporate an element of cardio into your weight training workout without having to sacrifice the amount of weight you lift. “You won’t get weaker, but you’ll be able to burn much more calories and accomplish much more in a shorter period of time,” Posternak says.

The best way to apply this training method is by combining an upper body and a lower body movement into one set, or two exercises that combine opposing muscles such as the quads and hamstrings, or biceps and triceps.

For example, doing one set of bench presses followed immediately by one set of back squats taking a break only after the squats. This will get your heart rate and breathing higher, burning more calories in the process.

2. Cardio Acceleration Training

This also involves super setting two exercises, but instead of two weight training, you will do a weight training combined with a cardio exercise with no break in between.

For example, you would perform a barbell squat with heavy weight followed by high knees for a minute.

3. Multi-Joint Training

The best exercises to burn more calories and belly fat are the ones that use a lot of muscles and different parts of your body. The clean and press is a great example of a multi-joint training exercise that will boost your capacity to burn fat.

You can also add more exercises to make a compound movement even more multi-joint training – this is perhaps the best idea in this list of exercise methods to burn belly fat faster.

For example, you can do a normal barbell lift and when you lower the barbell you perform a burpee and a push-up. Other ideas from Posternak are barbell squats with a press at the top, or lunges with lateral raises.

4. Drop Sets

This method breaks down more muscle tissue and will get you stronger faster. It simply means you will be performing a heavy set of any exercise, followed by dropping slightly the weight you are carrying and perform another set of reps with no break in between each set.

Related: The Ultimate Guide to Drop Sets

Try to do each set to failure to get the best out of this training method.

5. Circuit Training

There are different ways to do circuit training and you probably heard of it before. Posternak believes the best way to do it is to combine 5 exercises into one giant set.

“Set up an interval timer for 40 to 60 seconds on and 10 seconds off. The 10 seconds off is not your break, it’s there so you can get to the next exercise.”

Do all of these exercises, back to back, with no break in between them. Only take a break after you are done with all of them. Take a 90 seconds break and then do the same set again.

If you want to know more about exercise methods to burn belly fat faster, check out Max Posternak’s video below.

VIDEO – 5 Exercise Methods to Burn Belly Fat Faster

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Losing belly fat can be challenging due to various physiological and lifestyle factors. Here are several reasons why shedding excess fat around the abdominal area is often considered difficult:

1. Genetic Predisposition:
   • Genetics play a significant role in determining where your body stores fat. Some individuals may have a genetic predisposition to store excess fat in the abdominal region, making it more challenging to lose.
2. Hormonal Factors:
   • Hormones, particularly cortisol and insulin, influence fat storage and metabolism. Chronic stress can lead to elevated cortisol levels, promoting abdominal fat accumulation. Insulin resistance, often associated with poor diet and sedentary lifestyle, can also contribute to stubborn belly fat.
3. Spot Reduction Myth:
   • Spot reduction, the idea that you can target fat loss in a specific area through exercise, is a misconception. Fat loss occurs systematically across the body, and focusing solely on abdominal exercises may not be sufficient to reduce belly fat.
4. Lifestyle Factors:
   • Sedentary lifestyles and lack of physical activity contribute to weight gain and abdominal fat accumulation. Insufficient exercise can lead to a slowdown in metabolism, making it harder to burn calories.
5. Poor Dietary Choices:
   • Diets high in refined sugars, saturated fats, and processed foods contribute to weight gain, especially around the abdominal area. Consuming excess calories, even from seemingly healthy foods, can hinder fat loss efforts.
6. Age-Related Changes:
   • As people age, there is a natural decline in metabolism and a tendency to lose muscle mass. This can result in an increased accumulation of abdominal fat, especially if physical activity levels remain low.
7. Sleep Deprivation:
   • Lack of sleep can disrupt hormonal balance, increasing appetite and cravings for high-calorie foods. Poor sleep quality is associated with weight gain, including the accumulation of belly fat.
8. Menopause (for Women):
   • During menopause, hormonal changes, particularly a decline in estrogen, can lead to increased abdominal fat storage. This shift in fat distribution is a common concern for women during this life stage.
9. Alcohol Consumption:
   • Excessive alcohol intake can contribute to abdominal fat accumulation. Alcoholic beverages are often high in calories, and the liver prioritizes processing alcohol over burning fat, leading to increased fat storage.
10. Overall Body Composition:
    • Some individuals may have a higher percentage of body fat, making it more challenging to reveal toned abdominal muscles. Achieving a lower overall body fat percentage is crucial for visible changes in the abdominal area.

Addressing stubborn belly fat often requires a comprehensive approach that includes a balanced and nutritious diet, regular physical activity, stress management, and adequate sleep. While it may take time and consistent effort, adopting a holistic lifestyle approach is key to achieving sustainable and healthy fat loss.

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Here is some quick info for your fitness mentality: If you want to have a six-pack or show off a strong athletic body, you should focus on losing weight. Actually, not just any weight, but rather lose body fat.

You already have abs and chances are you cannot see them because there is a layer of fat on top of them. The same can be said about any other muscle in your body. The muscle is there, you just need to lose that extra layer of fat.

And how do you do that? Simple (or not so simple, but rather easy to know)! By choosing the correct movements to burn the most calories in the least amount of time. And that is where this list of the 5 greatest fat burning exercises can help you out. And yes, you can do them from home. It requires just a pair of dumbbells, but you actually wouldn’t even need it if you don’t have one.

Interested? Then let’s see these 5 greatest fat burning exercises to do at home.

5 Greatest Fat Burning Exercises To Do At Home

This list of the 5 greatest fat burning exercises was first created by Max Posternak, creator and founder of  Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight.

With no more delays, here is the full list of the 5 greatest fat burning exercises!

Source: Li Sun on Pexels

1. Step Up and Over + Mountain Climbers

• Do four step up and over and then proceed with 4 mountain climbers

Okay, technically these are two exercises bundled into one, but it is one of the greatest fat burning exercises you can do from your living room. Just grab a pair of dumbbells, hold them next to your body, and use a chair or box to step up and over sideways.

Mountain climbers don’t need to be explosive but make sure you are moving all the time to burn calories non-stop.

2. Mayweather Stand Up

Similar to a sit-up, but you will be standing tall at the end of the movement. This exercise burns a lot of fat because it requires many muscles to work together and your heart rate will quickly go up.

Lay on the ground with a weight above your head. Swing the weight towards your feet as you sit up, bring the weight in front of you and stand up tall. Squat and sit back down to repeat the movement.

3. Kneel Down + Squat Jump (Alternating)

• Do four kneel downs (two from each leg) and one squat jump

Another combination of movements to feature this list of 5 greatest fat burning exercises to do at home. And again, you will need a pair of dumbbells to increase resistance and burn more calories while performing the exercise.

With a pair of dumbbells, kneel down to a lunge position, then both knees on the ground, and then go back up. Repeat it once more before moving on to the squat jump.

4. Sprawl + Alternating Sit Throughs

It might look complicated, but it is fairly simple and a great fat burning exercise once you get the hang of it. Sprawl down, but before you come back up, kick one leg to the opposing side and do the same with the other leg.

A heart rate up means you will burn more calories and also live longer and healthier.

5. Burpee (Weighted)

Source: Bastien Plu / Unsplash

I mean, you knew this was coming. The burpee is amazing for losing weight and it couldn’t be out of this list of the greatest fat burning exercises to do at home. And how to make this exercise better than it already is? Simply add weight to it. If you have a weighted vest, this is ideal, or have a backpack with books inside or do like Max Posternak and simply hold the same pair of dumbbells with you while performing the movements.

The faster you go with the burpee, the more your heart rate will shoot up. You can combine this exercise with different styles if you want:

• as an EMOM (every minute on the minute) so that you perform a number of burpees every minute and rest for the remainder of the time.
• make it a HIIT Tabata-style – perform as many burpees as possible for 20 seconds and rest for 10 seconds, do a total of 8 rounds like this.
• Or simply go for a specific number of burpees you want to do and record how long it takes for you to finish them.

And that was Posternak’s list of the 5 greatest fat burning exercises to do at home. If you want to see how he specifically does each one of these movements, click on the video below.

VIDEO – 5 Greatest Fat Burning Exercises To Do At Home

And those were the 5 greatest fat burning exercises that you can do from home according to Max Posternak. Check out more content from BOXROX that will help you continue losing weight and building muscle to achieve the fitness look you are aiming for.

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More Fat Burning Exercises

If you are serious about losing weight and want to do more than just these greatest fat burning exercises posted above, then you should look into having access to gym equipment.

If you already have access to fitness gear from a gym, then your best and safest bet to lose weight would be to do heavy compound lifts at the beginning of your workout routines.

Compound exercises are effective for building strength because they work multiple muscle groups at once. They also recruit more muscle fibres than isolation exercises do. This means that compound moves build muscle faster and burn more calories over time. Ready to start getting fit? Here are some compound exercises you can add to your workout routine:

Squats are a great exercise for building your legs, butt, and abs. They’re also the most basic compound exercise you can do. If you want to build muscle mass and strength, squats should be at the top of your list of exercises—and there are lots of different squats variations to choose from!

The deadlift targets your core, legs, back and grip strength making it one of the best muscle-building fat-burning exercises you can do. Improving your deadlift will also improve your squats, lunges and rows.

Pull-ups are great exercises to include in your workout routine and they target your back, biceps, lats and abs. You can always modify them to make it easier, in case you don’t have the strength yet to do one.

You can also do chin-ups, a variation that uses more your biceps than your back muscles.

Source: Photo courtesy of CrossFit Inc

The bench press is one of the most popular exercises among weightlifters. It is the best exercise for chest hypertrophy and you can do them with a barbell for heavier load or dumbbells for a bigger stretch of the pecs.

Conclusion – Greatest Fat Burning Exercises

Add compound movements and do the 5 greatest fat burning exercises exemplified earlier to begin your body transformation and see the results for yourself.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Although this workout was presented as an answer for those looking to stay in shape indoors during the pandemic, it is still highly valuable nowadays as some people prefer not to go to the gym to workout, or simply can’t.

He emphasizes the importance of maintaining gains despite being unable to access gyms. For that, Jeff presents a comprehensive bodyweight workout program suitable for various fitness levels, including beginners and advanced individuals.

10 Best Exercises to Lose Fat At Home

Perfect Full-Body Workout to Do at Home

The workout consists of two parts, labelled as Workout A and Workout B.

If you’re giving this workout a shot for the first time, it is recommended to go with the Workout A variation. However, if you’re aiming for a more thorough total body split workout routine, you can either integrate Workouts A and B into a twice-weekly schedule, or for an even better approach, alternate between Workouts A and B on Mondays, Wednesdays, and Fridays each week.

5 Reasons to Train Full Body Every Day

Workout A is introduced as a total body workout focusing on six major areas. It starts with a lower body exercise, the Alternating Single Leg Box Squat, with varying difficulty levels based on one’s ability. The routine progresses with Upper Body Push exercises, including Handstand Push-Ups and Power Push Aways, followed by Lower Body Posterior Chain exercises like the Alternating Heel Touch Squat.

The workout transitions back to Upper Body Pull exercises, featuring Pull-Ups and Seated Pull-Ups. Jeff includes explanations for different ability levels and modifications. He then presents a Core Circuit involving exercises such as the Reverse Corkscrew and Black Widow Knee Slide, which target both lower and upper abdominal muscles.

The session concludes with Corrective Exercises, including the Angel and Devil stretch, which engages the posterior chain. Jeff emphasizes continuous movement without rest between exercises, promoting progressive overload through cumulative fatigue.

Workout B is the second part of the program and follows a similar structure. It starts with exercises like the Slick Floor Bridge Curl and Long Leg March to target the posterior chain. Upper Body Push exercises include Variable Wall Push-Ups, while Upper Body Pull exercises comprise Chin-Ups and Inverted Rows. The workout also features exercises like the Alternating Crossover Step-Up and Split Squat Jump for the lower body.

The Core Circuit in Workout B involves exercises like the Ab Halo and V Up Tuck, engaging both upper and lower abs. The routine wraps up with Corrective Exercises, such as the Reverse Hyperextension, which focuses on the glutes and lower back.

Jeff emphasizes that the workouts should be done in an alternating fashion, three times a week, and provides guidance on making the exercises more challenging or easier based on individual fitness levels.

In a nutshell, here are the workouts.

Workout A:

Complete a total of 2-3 sets of the workout prescribed above.

Total workout time: 35-50 minutes

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Workout B:

Complete a total of 2-3 sets of the workout prescribed above.

Total workout time: 35-50 minutes

Watch the entire video below to understand how to perform each of the movements from Cavaliere’s perfect full-body workout to do at home.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Jeremy Ethier, a renowned fitness trainer and Kinesiology graduate, is the co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research

In this full-body home workout routine, you will embark on a journey to challenge the common misconception that home workouts are inferior for muscle growth. While it is true that many bodyweight workouts at home routines may not yield optimal results, the key lies in proper design and execution.

How to Build Muscle at Home: The BEST Full Body Workout for Growth

The first crucial aspect emphasized is the need to push oneself to near failure for every set performed in the full-body home workout routine. This ensures the activation of all motor units within the muscles, leading to substantial growth akin to using heavier weights in a gym setting. The importance of working with a weight or resistance equivalent to at least 30-40% of one’s 1 rep max is also highlighted, resulting in approximately 30-40 reps per set for maximum growth potential.

With these principles in mind, let’s delve into the specifics of the full home workout. The initial exercise entails narrow grip push-ups, where the hands form a diamond shape, targeting the chest and triceps. The inverted row is then employed to focus on the overall back, with an emphasis on the mid-back region for thickness. Transitioning to the third exercise, you perform pike push-ups, which predominantly engage the shoulders and triceps. The following move involves targeting the back, specifically the lats, through a vertical pulling angle using sliding lat pulldowns.

Proceeding with the workout, do bicep towel curls to isolate the arms. To further focus on the long head of the triceps, they can seamlessly switch over to perform tricep extensions using the same towel setup used for bicep curls.

Recognizing that bodyweight squats may not suffice for most individuals, the workout incorporates assisted pistol squats using the towel setup, effectively engaging the quads and glutes. The Bulgarian split squat with the rear leg elevated on a platform is the eighth exercise, adding additional emphasis to the quads and glutes. Conclude the workout with the sliding leg curl, targeting the hamstrings through both hip and knee extension.

Rest and recovery are essential components of any workout routine, including home workouts. Adequate rest of approximately 2 minutes between sets is recommended to allow the muscles to recuperate and perform optimally. To save time while maintaining effectiveness, you can perform the upper body exercises in a superset fashion.

By following this meticulously crafted and scientifically informed full body home workout routine, you will experience a journey of growth, strength, and self-improvement. The emphasis on proper execution and targeted exercises ensures that one’s home workouts can yield results that rival those achieved in traditional gym settings. With dedication, consistency, and the right knowledge, anyone can achieve their fitness goals from the comfort of their own home.

Home workout (superset):

SUPERSET:

• Diamond Push-Ups: (4 sets – 2 flat, 2 decline)
• Inverted row (4 sets)

SUPERSET:

• Pike Push-ups (3 sets)
• Lat pulldowns on floor (3 sets)

SUPERSET:

• Biceps towel curl (2 sets”
• Tricep bodyweight extensions (2 sets)
• Assisted pistol squat (3 sets each side)
• Bulgarian split squat (3 sets each side)
• Hamstring leg curls (4 sets)

Do this workout 3-4 times a week for maximum gains.

To see Ethier explaining why each exercise is best for maximum muscle growth, watch the full video below.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Source: CrossFIt Inc

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has a YouTube channel named Huberman Lab with over 3 million subscribers where he talks everything about the brain and, often enough, how to improve one’s health and fitness with it.

Andrew Huberman, a renowned neuroscientist and professor, stands out not only for his contributions to the field of neuroscience but also for his unique approach to physical well-being.

Beyond the confines of traditional workout routines, Huberman has meticulously crafted a weekly regimen that goes beyond the mere pursuit of muscle gains. His approach, as we’ll explore in-depth, encompasses endurance, mental resilience, recovery, and cognitive enhancement.

The essence of Huberman’s weekly workouts lies in the intentional integration of various elements, creating a symphony of activities that cater not only to the body’s physical demands but also to the intricate interplay between mind and muscle. This holistic approach acknowledges the interconnectedness of physical and mental fitness, reflecting Huberman’s deep understanding of neurobiology and its profound impact on overall well-being.

Source: Taryn Elliott on Pexels

As we dissect the components of Huberman’s weekly workout plan, we’ll discover that each day serves a specific purpose, contributing to the overarching goal of achieving strength, resilience, and longevity. From challenging outdoor activities on Sundays to strategic leg workouts on Mondays, and from recovery-focused heat and cold exposure on Tuesdays to high-intensity interval training on Fridays, Huberman’s routine is a well-calibrated system designed to promote both physical and mental excellence.

In a world where fitness routines often lean heavily toward aesthetics, Huberman’s approach stands as a testament to the importance of a multifaceted perspective. The intention behind his weekly plan is not merely to sculpt the body but to cultivate a resilient mind, enhance cognitive function, and promote longevity. By delving into the intricacies of Huberman’s methodology, we gain insights into how a balanced and thoughtful approach to fitness can transcend the boundaries of conventional workout routines, offering a path to holistic well-being.

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Andrew Huberman’s Weekly Workouts to Get Stronger

Huberman’s approach focuses on a well-rounded fitness regimen that includes outdoor activities, resistance training, heat and cold exposure, and specific attention to key muscle groups. Let’s delve into the details of his weekly workout plan.

Sunday – Endurance and Mental Resilience:

Huberman kicks off his training week on Sundays with a dedicated focus on endurance and mental resilience. He engages in a 75 to 90-minute slow jog or hike with added resistance, such as a weight vest or a backpack filled with heavy items. The goal is to build endurance and mental toughness, crucial for enduring both physical and mental challenges throughout the week.

Source: Courtesy of CrossFit Inc.

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Monday – Leg Day for Strength and Explosiveness:

Mondays are dedicated to training the lower body, emphasizing the importance of leg workouts. Huberman follows a warm-up routine followed by two to three hard sets of exercises for each muscle group. He stresses the significance of training legs for overall strength, explosiveness, and longevity. The workout includes exercises such as tip raises, sled or standing calf raises, lying leg curls, glute ham raises, leg extensions, and hack squats.

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Tuesday – Heat and Cold Exposure for Recovery:

Tuesday focuses on recovery and adaptation through deliberate heat and cold exposure. Huberman engages in a rigorous protocol, involving 20 minutes of hot sauna followed by three to five minutes in a cold plunge, alternating between the two. This intense routine is designed to amplify growth hormone production, stimulate mood-promoting hormones, and enhance the body’s ability to tolerate heat and cold.

Source: Cold Plunge

Wednesday – Cardiovascular Training or Torso Workout:

Mid-week, Huberman engages in either a cardiovascular training session or a torso workout, providing flexibility based on recovery and preferences. The cardio workout involves a 5-minute warm-up followed by 25 to 30 minutes of running. Alternatively, the torso workout targets the chest, shoulders, and back with exercises like overhead shoulder presses, ring dips, and chins. Neck training is also incorporated for improved posture and overall strength.

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Thursday – Another Round of Cardio or Torso:

Thursday mirrors Wednesday’s structure, allowing for flexibility based on individual needs. The focus remains on cardiovascular training or torso exercises, ensuring a well-balanced approach to fitness.

Friday – High-Intensity Interval Training (HIIT):

Huberman dedicates Fridays to high-intensity interval training (HIIT) with the goal of elevating heart rate and improving VO2 max. This short but intense workout includes 20-second sprints on an assault bike followed by 10 seconds of rest, repeated for six to eight rounds. Additionally, controlled jumping exercises are incorporated to enhance the body’s ability to jump and land, correlating with physical longevity.

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Saturday – Small Muscle Groups and Overall Maintenance:

The week concludes with a Saturday workout that targets smaller muscle groups, including biceps, triceps, rear delts, and additional work on tips and calves. This session serves to round out the overall fitness routine and ensures a comprehensive approach to muscular development.

Source: Julia Larson on Pexels

Andrew Huberman’s weekly workout plan is a holistic approach to fitness, encompassing endurance, strength, recovery, and cognitive benefits. By incorporating outdoor activities, resistance training, heat and cold exposure, and targeted exercises, Huberman has crafted a routine that addresses various facets of physical and mental well-being.

Whether you’re aiming for increased strength, endurance, or overall fitness, this comprehensive plan provides a template for a balanced and effective weekly workout routine.

Watch the video below to see Huberman explaining his weekly workouts for muscle growth and strength.

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Striving to become as strong and fit as possible encompasses a multitude of physical, mental, and emotional benefits, ultimately contributing to an enhanced overall quality of life. Here are some compelling reasons why aiming for optimal strength and fitness is a worthwhile pursuit:

1. Physical Health:
   • Disease Prevention: Regular exercise and physical activity have been linked to a reduced risk of chronic diseases such as cardiovascular diseases, diabetes, and certain types of cancer.
   • Weight Management: Maintaining a healthy weight is crucial for overall well-being, and regular exercise plays a pivotal role in achieving and sustaining it.
2. Mental Health:
   • Stress Reduction: Physical activity triggers the release of endorphins, neurotransmitters that act as natural mood lifters, helping to alleviate stress and anxiety.
   • Cognitive Function: Exercise has been associated with improved cognitive function, including enhanced memory, concentration, and mental clarity.
   • Mood Regulation: Regular physical activity is linked to the regulation of mood-related neurotransmitters, promoting a more positive and stable emotional state.
3. Longevity:
   • Increased Lifespan: Studies consistently show a correlation between regular exercise and increased life expectancy. Maintaining optimal fitness levels contributes to a longer and healthier life.
4. Functional Independence:
   • Daily Activities: Being strong and fit enables individuals to perform everyday tasks with ease, promoting independence and a higher quality of life as they age.
5. Enhanced Performance:
   • Athletic Achievement: For those engaged in sports or physical activities, improved strength and fitness lead to enhanced performance and a competitive edge.
   • Physical Competence: Optimal fitness levels contribute to an increased ability to take on physical challenges and adventures.
6. Improved Sleep:
   • Quality Sleep: Regular exercise has been linked to better sleep patterns, promoting restful and restorative sleep that is crucial for overall health.
7. Boosted Confidence and Self-Esteem:
   • Physical Appearance: Achieving fitness goals often results in positive changes in physical appearance, leading to increased confidence and a positive self-image.
   • Accomplishment: Setting and reaching fitness milestones fosters a sense of accomplishment, boosting self-esteem and resilience.
8. Social Benefits:
   • Community and Connection: Engaging in fitness activities, whether in a gym, sports team, or group class, provides opportunities for social interaction and community building.
   • Shared Goals: Pursuing fitness with others creates a sense of camaraderie and shared accomplishment, fostering positive social connections.

In essence, the pursuit of optimal strength and fitness is a holistic endeavor that transcends physical appearance. It positively influences various aspects of life, contributing to both physical health and mental well-being. Whether aiming for personal growth, enhanced performance, or overall longevity, investing in one’s strength and fitness can lead to a more fulfilling and vibrant life.

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Trying to get fit at home has its pros and cons. The biggest positive is the fact that you can do it at any time, it is free and anyone can do it. Some of the negative sides is that you could get bored doing the same exercise over and over, it can be difficult for some people to progress to get really strong and could be demotivating to do it by yourself inside your own house.

Nevertheless, getting fit should be something everyone aims for. And if your excuse is money or time, then this is the right article for you to read. The top 10 exercises to get fit at home were first shared by sports teacher and YouTube fitness guru Alex Lorenz. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.

Source: Ketut Subiyanto / Pexels

See more below.

Top 10 Exercises to Get Fit At Home

Before we jump into this list of the top 10 exercises to get fit at home, one thing you should know. Lorenz did not include exercises that require minimum equipment such as jump rope or even a pull-up bar (that is why you won’t see the pull-up in this list, although it is an incredible bodyweight exercise for you to do).

In this list, however, you will see exercises you can do without any equipment or those you can do with the help of your own furniture. Let’s get down to the nitty-gritty.

Here are Lorenz’s top 10 exercises to get fit at home:

1. Jumping jacks – coordination and endurance
2. Pike walk – shoulder and core focused
3. Push-ups – easy to progress for beginners all the way to advanced athletes
4. Side-plank raises – target the often neglected obliques, abductors and adductors
5. Knee raises – abdominal, triceps, shoulders and lower traps
6. Rows – back exercise with benefits for the arms
7. Swimmers – target your back, glutes and hamstrings to some degree
8. Easy bridge – posterior chain, shoulder mobility, stretches the pecs, biceps and front delts
9. Squats – a must-do exercise for your lower body
10. Lunges – quads, hamstrings and glutes exercise, unilateral movement

Source: Karl Solano on Pexels

Lorenz also mentioned a couple of honourable mentions:

• High knees
• Glute bridge
• Calf raise
• Chair dips
• Hollow body hold
• Planks
• Burpees

There are pros and cons for each and every exercise listed above. See below the full video for a quick rundown of each of the top 10 exercises to get fit at home and why you should do one or the other, depending on what your goals are.

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Losing Weight and Transforming Your Body

Although you’ve seen a list of the top 10 exercises to get fit at home and those movements can help you lose weight, you should know the mechanical basics of how to lose weight and transform your body.

Basically, you need to understand calorie balance. Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time. This is the most important factor when it comes to changing your weight. What you actually need on a daily basis will be individual to you based on your age, lifestyle and fitness habits.

Source: Robert Born

There are 3 states of calorie balance:

• Negative calorie balance (hypocaloric diet)
• Calorie balance (eucaloric diet)
• Positive Calorie balance (hypercaloric diet)

What you want to be is in a negative balance or caloric deficit. A caloric deficit means you are consuming less energy than what you are using throughout the day.

In other words, you are eating fewer calories than you are burning and when that happens, you are in a caloric deficit.

Some people might call it a diet and as with any diet that aims at losing weight, you must be in a caloric deficit, otherwise, you will not lose weight.

As long as you burn more calories than you consume, you will lose weight. Our list of 70 bodyweight cardio exercises will help you burn more calories, thus increasing the amount of weight you will lose.

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Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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Source: Anya Juárez Tenorio on Pexels

When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterwards, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Source: Polona Mitar Osolnik on Pexels

Training at home offers a range of benefits that make it an attractive option for many individuals. Here are several reasons why people might choose to pursue their fitness goals in the comfort of their own homes:

1. Convenience:
   • Flexible Schedule: Home workouts provide the freedom to exercise at any time that suits your schedule, eliminating the need to adhere to a gym’s operating hours.
   • Time Savings: Commuting to a gym can be time-consuming. Training at home saves precious time, making it more feasible for individuals with busy lifestyles.
2. Cost Savings:
   • No Gym Fees: Home workouts eliminate the need for expensive gym memberships, potentially saving significant money in the long run.
   • Minimal Equipment Costs: While some home workouts may require equipment, it’s often possible to achieve effective workouts with minimal or no equipment investment.
3. Privacy and Comfort:
   • No Judgment: Exercising at home eliminates any potential feelings of self-consciousness that some individuals may experience in a public gym setting.
   • Personalized Environment: You have control over the music, temperature, and atmosphere, creating a comfortable and personalized workout space.
4. Accessibility:
   • No Commute: Training at home removes barriers related to commuting, making it more accessible for individuals who live in remote areas or lack convenient access to a gym.
   • Adaptability: Home workouts can be adapted to various living spaces, accommodating individuals with limited space or those who travel frequently.
5. Safety and Hygiene:
   • Reduced Exposure to Germs: In public spaces, there’s always a risk of exposure to germs. Exercising at home minimizes this risk, particularly during times of illness or health concerns.
   • Controlled Environment: You have control over the cleanliness and hygiene of your workout space, ensuring a safe and comfortable environment.
6. Customization:
   • Tailored Workouts: Home workouts can be personalized to suit individual fitness levels, goals, and preferences.
   • Diverse Options: With a plethora of online resources, individuals can access a variety of workout routines, ranging from yoga and bodyweight exercises to high-intensity interval training (HIIT) and more.
7. Family and Community Engagement:
   • Involvement of Family Members: Training at home provides an opportunity for family members to join in, promoting a shared commitment to health and well-being.
   • Virtual Communities: Many online platforms foster virtual fitness communities, connecting individuals worldwide who share similar fitness goals and interests.

Ultimately, whether due to time constraints, budget considerations, or personal preferences, training at home offers a convenient and adaptable solution for many people seeking to maintain an active and healthy lifestyle.

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Are you tired of the endless promises of magical fat burner pills, detox drinks, and body wraps that seem to yield no real results? Look no further; we have a fat-burning hack that actually works, backed by science and effort. If you do this after every workout, you will burn fat 2x more.

The information for this article was first shared in a video uploaded by Max Posternak. He is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5.5 million subscribers.

Without further ado, let’s dig deep into what you should be doing after every workout to burn twice more fat and completely transform your body.

How To Create The Optimal Caloric Deficit For Fat Loss

Source: Unsplash / CrossFit Inc

Do This After Every Workout to Burn Twice More Fat

In a world inundated with promises of magical fat burner pills, detox drinks, and body wraps, it’s often challenging to discern genuine methods for achieving tangible fitness results. However, we’re here to introduce you to a fat-burning hack that not only defies the gimmicks but is also rooted in science and requires your dedicated effort. Say goodbye to the notion of achieving results while lounging on the couch; this method demands your commitment to truly work.

The essence of this groundbreaking approach lies in understanding the intricate relationship between your body’s fuel sources and the type of exercise you engage in. When you embark on weight training workouts, your body predominantly taps into a fuel source known as glycogen.

This compound, derived from carbohydrates, finds its primary storage locations in the liver and muscles. The beauty of this fat-burning hack lies in the fact that weight training, being an anaerobic exercise, extensively relies on glycogen and carbs to power through the session.

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To optimize fat burn, it’s crucial to incorporate weight training sessions lasting between 45 minutes to an hour. This duration allows you to deplete a substantial portion of the glycogen stored in your muscles and liver, setting the stage for the subsequent fat-burning phase.

Source: Lucas Guimarães Bueno on Pexels

Once your glycogen stores are sufficiently exhausted, your body undergoes a metabolic shift, turning to fat as a primary energy source. This process, known as lipolysis, involves the breakdown of fats into glycerol and fatty acids. These components can then be either directly utilized for energy or converted into glucose through a multi-step process called gluconeogenesis. This metabolic transition creates an optimal environment for burning that stubborn fat you’ve been working so hard to shed.

But the journey doesn’t end with weight training. To capitalize on this metabolic shift and maximize fat burn, we introduce a strategic high-intensity interval training (HIIT) workout at the conclusion of your weight training session. This post-workout regimen, lasting a mere 10 to 15 minutes, serves as the catalyst for doubling your fat-burning potential.

Now, let’s delve into the details of the two versions of this fat-burning finisher.

The first version adopts a circuit-style approach, featuring four dynamic exercises: step-ups and mountain climbers, alternating kneel-down and squat jumps, sprawls and sit-throughs, and a burpee variation incorporating a dumbbell curl and press. The key to this circuit is to perform each exercise for a brisk 60 seconds without breaks, followed by a 60 to 90-second rest after completing the entire circuit. Repeat this sequence for a total of three sets, and you’ll be amazed at the results.

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For those who prefer a more straightforward approach, an alternative involves sprinting intervals. Sprint at maximum effort for 45 to 60 seconds, followed by a well-deserved 60 to 90-second rest. Repeat these intervals for a duration of 10 to 15 minutes, and you’ll find yourself thoroughly wiped out.

Before you embark on this transformative fitness journey, it’s essential to underscore a fundamental truth: no amount of exercise can compensate for a poor diet. While this fat-burning method is a powerful tool in your fitness arsenal, a balanced and nutritious diet remains paramount for overall health and sustained results.

In conclusion, unlock the secret to double fat burn by seamlessly integrating strategic weight training with targeted high-intensity interval workouts. This scientifically backed approach ensures that your efforts translate into real, measurable results on your fitness journey, propelling you toward a healthier and more vibrant lifestyle.

Watch the video below for Posternak’s explanation of what you should be doing after every workout to burn more fat.

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Why You Cannot Outrun a Bad Nutrition Plan?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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In the quest for holistic health and fitness, understanding the intricacies of metabolic health becomes paramount. While it’s a common misconception that age is the primary factor determining metabolic health, recent insights reveal that the real linchpin is none other than your muscle mass. As the years advance, a gradual loss of muscle becomes a prevalent concern, further compounded by the aftermath of previous dieting and workout endeavours geared towards rapid weight loss. The repercussions of these practices often manifest as a decline in metabolic function, leading to a cascade of adaptations over time.

The prevailing issue lies not merely in the numbers on the chronological scale but in the intricate dance between muscle mass, lifestyle choices, and the strategies employed to achieve fitness goals. It’s a narrative familiar to many—a relentless pursuit of quick results on the scale, often at the expense of precious muscle mass. This muscle loss, as we age or engage in misguided workout practices, becomes a significant contributor to the metabolic decline witnessed over the years.

However, the good news prevails—metabolic health isn’t an irreversible sentence dictated by the passage of time. Regardless of age, there exists a pathway to not only stall but reverse these metabolic adaptations. The key lies not just in dietary adjustments but also in a strategic overhaul of our approach to training. It’s about embracing methods that not only stimulate muscle growth but also enhance the efficiency of calorie burning throughout the day.

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So, in this exploration of metabolic rejuvenation, let’s delve into the realm of fitness wisdom, discovering seven tips that extend beyond conventional notions.

The information on this article is based on a video shared by Cori Lefkowith. She founded Redefining Strength in 2014 with a mission to empower people through fitness, nutrition, and proper supplementation. She is a former Division I athlete who wants to train smarter, not harder. Cori also has a YouTube channel with nearly 1 million subscribers that you can check it out.

These insights will not only transform your workout routine but lay the foundation for a metabolism that defies the constraints of age. It’s an invitation to understand the intricate dance between muscle and metabolism, empowering you to rewrite the narrative of your fitness journey.

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7 Workout Tips to Increase Metabolism at Any Age

Below are Lefkowith’s 7 workout tips to increase metabolism regardless of what age you are.

1. Pair Legs and Upper Body in a Single Session: Work on two large muscle groups in a single workout, such as legs and upper body. This approach not only burns more calories during the session but also accelerates muscle growth. Research suggests that pairing legs and upper body releases more testosterone and growth hormone, promoting faster muscle gains.
2. Utilize Cluster Sets for Increased Load: To build muscle, lifting more weight is essential. Cluster sets, breaking traditional sets into smaller clusters with short rests, increase training density. This allows you to lift more weight overall, fostering faster muscle growth. By avoiding fatigue and maintaining quality reps, you stimulate muscle growth effectively.
3. Design Shorter and Harder Workouts: Focus on quality, intensity, and intentionality rather than longer workouts. Shorter, high-intensity sessions with purposeful movements can lead to better results. Avoid overtraining, as excessively long sessions may elevate cortisol levels, hindering muscle gains. Quality over quantity is the key to a more effective workout routine.
4. Incorporate Interval Finishers: Include short interval sessions at the end of your strength training workouts. This not only contributes to cardiovascular health but also enhances the afterburn effect (excess post-exercise oxygen consumption), leading to increased calorie burning even at rest. Vary work-to-rest intervals for a comprehensive approach to energy system training.
5. Prioritize Rest and Recovery: Rest is often overlooked but is a critical factor in muscle growth and metabolic health. Ensure muscles have sufficient time to repair and rebuild by incorporating rest days and proper recovery between sessions. Rushing through sets without ample rest compromises workout intensity and output.
6. Include Explosive Power Work: Integrate power workouts for functional strength, injury prevention, and muscle building. Short, explosive intervals with adequate rest periods are essential to avoid fatigue and promote quick, powerful movements. Consider exercises like sprints, medball work, kettlebell swings, or Olympic lifts for optimal results.
7. Walk for Recovery: Regular walking not only aids recovery but also contributes to increased calorie burn without impacting muscle mass. Walking serves as a restorative activity, promoting metabolic rate and overall health. Incorporate walks, especially on rest days, and combine them with mobility work for enhanced recovery.

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Source: Stevie D Photography

Metabolic changes are inevitable, but with the right training approach, you can reverse them and achieve better fat loss results regardless of age. Focus on building lean muscle through strategic workout practices, incorporating these seven tips to boost your metabolism and witness the payoff of your hard work in the gym.

Watch the video below to see Lefkowith herself explain and demonstrate these 7 workout tips to increase metabolism at any age.

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Metabolism is the complex set of chemical processes that occur within the cells of living organisms to maintain life. It involves the conversion of food into energy, the building or synthesis of molecules needed for growth and repair, and the elimination of waste products.

In the context of human physiology, metabolism is often divided into two main categories:

1. Anabolism: This is the set of metabolic processes that build complex molecules from simpler ones. It includes processes like protein synthesis, the formation of new cells, and the storage of energy in the form of glycogen or fat.
2. Catabolism: This involves the breakdown of complex molecules into simpler ones, releasing energy in the process. Catabolic processes include the breakdown of food molecules during digestion and the subsequent conversion of nutrients into usable energy.

The overall rate at which these metabolic processes occur is known as the metabolic rate. It is often measured in terms of the number of calories burned per unit of time and is influenced by various factors, including age, gender, genetics, muscle mass, and physical activity level.

Metabolism is a dynamic and highly regulated process that plays a crucial role in maintaining the energy balance of the body. A well-functioning metabolism is essential for proper growth, development, and the maintenance of overall health.

In the context of fitness and weight management, people often refer to their metabolism as either “fast” or “slow,” which reflects the efficiency at which their bodies burn calories. Strategies like exercise, proper nutrition, and adequate rest can influence and optimize metabolic health. And this is why you want to increase your metabolism, regardless of your age.

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Losing weight can be difficult for some people and you should get all the help possible. Jeff Cavaliere is here to do just that.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

The fitness coach decided to share what he believes to be the perfect workout to lose weight.

But before grinding through the workout, the foundation to lose weight is one and one only: nutrition. To be able to lose weight, it doesn’t matter how much you work out, you need to be in a caloric deficit.

What type of calories you consume is also important. 1,000 calories of ice cream are worse than 1,000 calories of steak. Understand what are your macros and how to calculate them.

Read More: 5 Basic Principles to Optimise Your Nutrition

Most commonly when people think of losing weight they tend to think of cardio exercises and end up neglecting resistance training. That is a big no if you want to lose weight.

Check out the perfect workout to lose weight. Jeff Cavaliere dissects what a full week of the perfect workout to lose weight looks like, with sets and reps included.

The Perfect Workout to Lose Weight

Weekly Schedule

The workout is divided into a push, legs, pull, core training plan.

• Monday – Push 10×10
• Tuesday – off
• Wednesday – Legs 10×10
• Thursday – off
• Friday – pull 10×10
• Saturday or Sunday – Core circuit

Leg Day

1. Barbell squats

Lift between 70-80% of your one-rep max. 10 sets of 10 reps.

Rest 1 minute between sets.

2. Dumbbell push-up renegade rows

40 seconds on, 20 seconds of rest.

3. Mountain climbers

30 seconds on, 30 seconds of rest.

Alternate between 2 and 3 for 20 minutes (10 minutes spent on each exercise).

Push Day

1. Barbell bench press

Lift between 70-80% of your one-rep max. 10 sets of 10 reps.

Rest 1 minute between sets.

2. Dumbbell/Kettlebell alternating clean and lunge

40 seconds on, 20 seconds of rest.

3. Jump rope

30 seconds on, 30 seconds of rest.

Alternate between 2 and 3 for 20 minutes (10 minutes spent on each exercise).

Source: Courtesy of CrossFit Inc.

Pull Day

1. Barbell row

Lift between 70-80% of your one-rep max. 10 sets of 10 reps.

Rest 1 minute between sets.

2. Dumbbell/Kettlebell alternating clean and press

40 seconds on, 20 seconds of rest.

3. Dumbbell/Kettlebell swings

30 seconds on, 30 seconds of rest.

Alternate between 2 and 3 for 20 minutes (10 minutes spent on each exercise).

Core Circuit

The core circuit is designed to last 20 minutes in total. Perform the first exercise, followed by the second and the third, then go back to the first exercise. Perform as many rounds as possible in 20 minutes and take as much time to rest as you need.

1. 3-Way seated knee tucks

10 reps

2. Squat thrusts

10 repsA full week of exercises to lose weight, with reps and sets included.

3. Box jumps

10 reps

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Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 

Ex. On the 1st day of Xmas, my coaches gave me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

For Time:

1. Sumo Deadlift High Pull (75#/55#)
2. Thrusters (75#/55#)
3. Push Press (75#/55#)
4. Power Cleans (75#/55#)
5. Deadlifts (75#/55#)
6. Kettlebell Swings (53#/35#)
7. Pull-ups
8. Knees-to-Elbows
9. Box Jumps (24″/20″)
10. Double Unders
11. Overhead Walking Lunge Steps (Dumbbell 40#/25# or 45#/25# Plate)
12. Burpees

** Affiliate Team use 95#/65# for all barbell movements **

12 WODS OF CHRISTMAS – THE JOSH BRIDGES VERSION

Josh Bridges also likes to release his own personal version each year of the 12 WODs of Christmas workout. So if you want to get brutal and pay the man this Christmas, then this is the version you should try. 

As above, the WOD takes the same format as the“12 Days of Christmas” song. Complete each exercise in ascending order then work back down, adding one exercise per round.

1. Stone Clean
2. Pegboard
3. Bar MU
4. Box Jumps 36″
5. Man Maker
6. Strict HSPU 3″ deficit
7. 70′ Sled Push
8. Dumbbell Snatch 100 lb
9. 90′ HSW
10. Ski Cal in ATP
11. KB Deadlift 200 lb
12. Tire Flips

Source: CrossFit Inc

Tag a friend that would enjoy doing one of these workouts with you…

You excuse yourself and find some space in the spare room / garage / garden etc, start pumping the music out and jump straight in!

After completing any of the Christmas home workouts, recording your time, showering and changing, you are already finished and feeling great, all in the same amount of time that it took everyone else to drink a glass of wine!

1. CHELSEA

Chelsea is a great way to improve your pull-up, push-up and squat skills. It is one of those EMOMs that will challenge you to stay consistent throughout the full 30 minutes and really test your form under fatigue.

EMOM for 30 min:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Source: RX'd Photography

2. MARY

This is an effective workout for testing your gymnastics skills. It’s tough, but also a lot of fun as well.

AMRAP for 20 minutes:

• 5 Handstand push-ups
• 10 1-legged (pistol) squats
• 15 Pull-ups

Source: RX'd Photography

3. CINDY – CHRISTMAS HOME WORKOUTS

Here is everything you need to know. A seemingly simple WOD, the time duration for this will tax your mental endurance to it’s limits. The lack of technically difficult movements makes this a great workouts for Crossfitters of all levels. You don’t have to worry about needing any kit, and the lack of barbells, racks or rings makes this a great workout to do when you can’t get to the Box.

See if you can get any of your family or friends to join you and try a Crossfit WOD for the first time!

20 minute AMRAP

• 5 Pull Ups
• 10 Press Ups
• 15 Squats

Source: Courtesy of CrossFit Inc.

4. ANNIE

An interesting mix of very different exercises, this one will tax your core much more than you expect. Intensity is the name of the game so hit this one hard!

For time

• 50-40-30-20-10
• Double unders
• Sit ups

Source: RX'd Photography

5. HERO WOD MURPH

One of the classics, this workout is also easy to do whilst you are away from the Box. If you don’t have a pull up bar, try using a tree branch, a football goal post or just get creative. Murph is always a huge mental challenge, but you will have definitely earned your time relaxing in front of the fire after you complete this one!

For time

• 1 mile Run (1.6 km)
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Source: CrossFIt Inc

6. BARBARA

The lack of technical exercises makes this another great home workout. If you don’t have a pull up bar or can’t find anything else to use, substitute the pull ups for burpees or sit ups.

5 rounds 3 min rest

• 20 pull ups
• 30 push ups
• 40 sit ups
• 50 squats

Source: RX'd Photography

7. CHRISTMAS HOME WORKOUTS: CONDITIONING WOD

This is perfect if you have some space near your home to run. Lets face it, its probably going to be dark and cold so get that metal playlist on and get running. Do this whatever the conditions outside, snow, sleet or rain storm. Once the WOD is over, you’ve had a hot shower and there’s a glass of mulled wine in your hands, I’m sure you won’t regret it!

for time

• 800m run
• 50 burpees
• 400m run
• 50 pull ups
• 200m run
• 50 press ups

8. HOME WORKOUTS: KAREN

Simple and deadly, this is all in the mind. Get it done and you will deserve a serious chill out Christmas film night afterwards!

150 Wall balls for time

Source: RX'd Photography

Functional strength refers to the physical capacity to perform everyday movements and tasks with efficiency, stability, and control. It’s about developing strength that translates directly to real-world activities, rather than focusing solely on isolated muscles or lifting heavy weights.

Functional strength training emphasizes movements that mimic or directly improve the way the body functions in daily life, such as bending, twisting, pushing, pulling, and carrying. By enhancing functional strength, individuals can better handle the demands of daily activities, sports, and unexpected challenges, leading to improved overall movement quality and reduced risk of injury.

Functional strength prioritizes movements that are dynamic, multi-joint, and engage the core for stability. This approach not only builds strength but also fosters improved coordination, balance, and joint mobility, contributing to a well-rounded and adaptable physical foundation. And the person who came up with this list of the only 3 exercises you need for total body functional strength is no other than Adam Sinicki.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost half a million subscribers on his YouTube Channel.

Source: Courtesy of CrossFit Inc.

See it all below.

The Only 3 Exercises You Need for Total Body Functional Strength

In a video, Adam Sinicki contemplates the idea of narrowing down his favourite exercises to a minimal set that would still offer a comprehensive workout. He discusses the concept of the “thunctional three” – a set of three exercises he believes could provide a well-rounded full-body workout. He emphasizes the need to train various aspects of performance, such as mobility and rotation.

Adam introduces the first exercise as the “lizard crawl,” explaining its benefits in terms of strength training, mobility, and dynamic movement. He provides detailed instructions on how to perform the exercise correctly in a video at the end of this article, but here is a quick overview.

To perform the lizard crawl, follow these steps:

1. Starting Position: Begin in a quadruped position on the floor. This means your hands are placed under your shoulders, and your knees are under your hips. Your back should be parallel to the ground.
2. Contralateral Movement: Reach your right arm forward as you simultaneously extend your left leg straight back behind you. This is the contralateral movement that characterizes the lizard crawl.
3. Push and Crawl: As you reach forward with your right arm and extend your left leg back, begin to push your body up off the ground. This movement is similar to a one-arm push-up. This combination of reaching and pushing propels your body forward.
4. Alternate Sides: After pushing off, repeat the movement with the opposite side. Reach your left arm forward while extending your right leg back. Again, push off the ground to move your body forward.
5. Maintain Core Stability: Throughout the crawl, keep your core engaged and your body parallel to the ground. Avoid letting your hips sag or twist as you move.
6. Controlled Movement: Perform the crawl in a controlled and deliberate manner. Try to maintain a smooth rhythm and fluid motion as you alternate sides.
7. Dynamic Aspect: The lizard crawl involves a dynamic component, so embrace the slight changes in movement with each step. This helps improve coordination, agility, and overall body control.
8. Continuous Motion: Repeat the contralateral crawling pattern, moving forward or covering a designated distance. To challenge yourself further, you can crawl uphill and downhill or change directions.

Remember that the lizard crawl is a complex movement that engages multiple muscle groups and requires coordination. It’s beneficial for improving upper body strength, core stability, shoulder mobility, and hip mobility. As with any exercise, it’s important to start at a comfortable level and gradually increase the intensity as you become more familiar with the movement.

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Next, Sinicki introduces the “crossbody clean and press” as the second exercise. He explains the movement pattern, highlighting its combination of hip hinge and squat, along with the vertical pressing motion for building shoulder strength. This movement is done with a kettlebell.

“You’re going to put that [kettlebell] down on the floor in front of one leg then you’re going to squat and hinge down, reach across with the opposite arm, bring it up into the rack position and then press it overhead. Note that this isn’t a clean and jerk this is a clean and press,” Sinicki explains.

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The third exercise, the “bodyweight row,” is introduced as a horizontal pulling movement. Adam discusses its benefits for posture improvement, shoulder stability, and rear delt engagement. He also mentions an advanced variation – the “arched back pull up.”

To perform the bodyweight row, follow these steps:

1. Setup: Find a sturdy horizontal bar, such as a Smith machine bar or a TRX suspension trainer. The bar should be at waist height or slightly higher. If using a TRX, adjust the straps so that the handles are at waist level.
2. Grasp the Bar: Stand facing the bar and reach out to grasp it with an overhand grip (palms facing away from you). Your hands should be slightly wider than shoulder-width apart.
3. Position Yourself: Walk your feet forward while leaning back, so your body is at an angle to the ground. Your heels should be on the floor and your body should form a straight line from your head to your heels. The further you walk your feet forward, the more challenging the exercise becomes.
4. Rowing Movement: Pull your chest up toward the bar by bending your elbows and squeezing your shoulder blades together. Focus on using your back muscles to initiate the movement. Your body should move in a straight line.
5. Peak Contraction: At the top of the movement, your chest should be close to the bar and your elbows should be bent at about a 90-degree angle.
6. Lowering Phase: Slowly lower your body back down to the starting position while maintaining control. Fully extend your arms but keep a slight bend in your elbows to keep tension on the muscles.
7. Repetition: Perform the desired number of repetitions. Aim for a controlled and smooth motion throughout the exercise.

And that is Sinicki’s only 3 moves you need for total body functional strength. To understand fully why he picked these exercises, watch his full video below.

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How Often Should You Train?

For building functional strength, it’s generally recommended to aim for a workout routine that includes strength training exercises 2 to 3 times per week. This frequency allows for adequate recovery between sessions while still providing consistent stimulus to promote strength gains and movement improvement. Consistency is key because functional strength is not just about short-term results; it’s about building a foundation of physical capability that translates to everyday activities and overall well-being.

Consistency is crucial for several reasons. First, it helps create a progressive adaptation in the body. Regular workouts signal the body to adapt and become stronger over time. Second, consistency allows for the reinforcement of proper movement patterns. Functional strength training focuses on movements that mimic real-life activities, and consistent practice helps ingrain these patterns into your muscle memory, making them more natural and efficient. Third, maintaining a consistent routine helps prevent muscle imbalances and reduces the risk of injury by promoting balanced strength and joint stability. Lastly, functional strength is a long-term goal, and achieving lasting results requires ongoing effort and commitment, which consistency supports.

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1: It’s all about the music

The one thing Christmas and CrossFit most definitely have in common is music. Everywhere you go during the pre-Christmas weeks, you will probably hear some form of Christmas songs, most likely Jingle-Bells or Last Christmas. During your WODs you will listen to music also, but quite different in style.

While ripping your heart out during a WOD you need music with a rhythm that gets you into the right mood. Again, that’s a thing Christmas and CrossFit music have in common. If you are planning a Christmas WOD, the right music will be crucial for success. Think of it as a big Christmas party – with a lot of sports!

Therefore, you should get music for the party that is Christmassy and CrossFit-friendly also. The easiest way to do this is to look for Dubstep or similar versions of Christmas-Songs on Youtube – things people will recognise, and that will put a big grin on their face. Get together a nice, heavy playlist and you’re on your way to a great Christmas-WOD.

Source: Crossfit Templar

2. Costumes, baby!

Every good party requires a twist – so why not let people attend your Christmas WOD dressed in season-themed costumes? The costumes don’t necessarily need to be fancy – a little makeup and a Santa hat or elf ears will do the trick. Ask people to be creative and maybe even put up a little costume contest (the prize could be a personal training session with your coach or something similar).

People doing your Christmas WOD in costumes will be loads of fun and most definitely be the source of many happy box memories. Something like „Do you remember when Tom came with that Grinch-Costume to our Christmas WOD?“ will be a perfect opportunity to bring people in your box closer together.

Source: someecards

3. Christmas WOD Party? Piece of cake!

Every good party also needs food, right? So why not ask people to bring some Christmas (and also CrossFit) themed food to the Christmas WOD Party? Things like kettlebell-shaped cookies (you can even buy cookie-cutters for that) or other yummy baked goods in CrossFit forms will work, but also savoury foods like meatballs formed like dumbells can do the trick.

Just consider if there are people at your box doing Paleo or similar diets – and maybe even ask them to bring paleo-friendly food themselves. There are so many cookie- and baking recipes on the Internet which are incorporating the idea of paleo-eating, therefore that shouldn’t be a problem.

The same goes with drinks: Punch or hot spiced wine or even the german Feuerzangenbowle (mulled wine with a rum-soaked sugarloaf lit above it) are awesome for bringing loads of Christmas scent and atmosphere into your CrossFit Box – just ask about fire regulations before trying out Feuerzangenbowle…

4. Christmas WOD Party Design: Part 1

Your WOD is the main star of your Christmas WOD Party. Overall, you have got two options on how to design your Christmas WOD: make an existing WOD all christmassy, or write your own.

The trick for making your Christmas WOD a success is writing a little story around it. If you want to take an existing WOD, there are three which qualify best for this quest: Hollywood, Daniel and Fight gone Bad. You can pretty easily implement these into a little story about how you have to help Santa to deliver his presents on time

Hollywood:

• Run 2km,
• 22 Wall-Balls,
• 22 Muscle-Ups (or scale down),
• 22 Wall-Balls,
• 22 Power Cleans,
• 22 Wall-Balls
• 2km Run again.

This is a nice christmas WOD because you can tell your fellow CrossFitters, they gotta run to catch Santa’s sledge. But Santa lost a couple of presents because he was riding off to fiercely and now you have to throw the presents back onto the sledge. But now, Santa doesn’t care waiting for you – you’re only able to manage grabbing one of the sledges skids and pull yourself back up.

The next rounds of Wall-Balls and Power Cleans can be thought of as helping Santa delivering the presents by throwing them up to him on top of the roof. After that, you need to run again, because the children at one house woke up and you have to get out of there before they see you.

Daniel consists of:

• 50 pull-ups,
• 400m Run,
• 21 Thrusters,
• 800m Run,
• 21 Thrusters,
• 400m Run and
• 50 Pull-Ups.

Just use the segments of the story above for tinkering your X-mas-WOD.

The same goes for Fight gone bad:

• 3 rounds of wall balls
• sumo deadlift high pulls
• box jumps
• push presses
• row

You move from each station to another after one minute and take another minute as a break after each round. Wall-Balls are delivering presents, Deadlift-High-Pulls can be helping pull the sledge out of a ditch, Box jumps are you getting from one roof to another or avoiding obstacles on the way and rowing suits as „fuelling“ the sledge because the reindeer are too exhausted.

Read More: 5 Fun and Festive Christmas CrossFit Workouts

Source: Courtesy of CrossFit Inc.

5. Christmas WOD Party Design: Part 2

If you want to design your own Christmas WOD party, you should also think of a little Christmas story surrounding it. If you don’t want to do that Santa thing, but you’re not that creative, you can always look up Christmas stories on the internet. The best exercises to implement into a Christmas WOD are sledge-pull, rope-climb, thrusters, wall-balls, running or other cardio, clean+jerk, snatch, pull-ups and planks.

If you are really having a hard time thinking of some Christmas versions of these exercises, here’s a little help: everything that involves pushes can be used for things like „throwing presents“, while climbing and hanging is best for getting up on the roof and stuff.

Also, you can do challenges like sledge-races (different Santas in competition with each other) or putting a chocolate Santa at the top of a rope and having people who want the chocolate treat to climb up the rope. Possibilities are almost endless – but with a little creativity, you are bound to make that Christmas WOD Party a huge success.

Merry WODmas everyone!

By now, you likely have a grasp of the fundamental principles of muscle building: consuming adequate protein, ensuring proper rest, staying hydrated, and incorporating progressive overload. However, it’s possible that your current actions might inadvertently hinder your fitness progress.

Are there terrible things you should be avoiding before working out? I mean, as long as you work out, you should be getting benefits, right? Not exactly. That is what Sean Nalewanyj, a fitness coach and author, tried to answer. He is known for not wasting time in his videos, which can range from training techniques to fitness misinformation.

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10 Terrible Things To Do Before a Workout

If you stop doing these 10 things before weight training workouts, you will likely have higher quality sessions that lead to a better muscle-building stimulus and ultimately more growth from week to week and month to month.

To maximize his results, Sean explain these are the things you should pay attention pre-workout.

1. Cardio Before Workouts: Performing full-on cardio sessions, especially higher intensity variations, immediately pre-workout can lead to extra systemic fatigue, reducing his ability to train at full muscular capacity. If muscle growth is his top priority, he should save cardio for another time.
2. Muscle Activation Exercises: Isolation movements or banded glute activation exercises before workouts are unnecessary and can even be counterproductive. Proper exercise selection, technique, and taking sets close to failure effectively activate muscles during the workout.
3. Static Stretching: Traditional pre-workout static stretching of muscles to be trained is unnecessary and can negatively impact lifting performance. It’s best to avoid static stretching before workouts to maintain muscle force production and power output.
4. Skipping Warm-Up: Skipping warm-up altogether is not recommended. A basic weight acclimation sequence for the exercise being performed can warm up joints, tissues, and the nervous system to enhance performance during the workout.
5. Focusing on Abs Before Workouts: Performing high-rep AB routines before weight training is unnecessary. If you want to train your abs directly, you should incorporate it into his actual weight training session rather than doing separate routines.
6. Performing Isolation Before Compound: Avoid performing isolation exercises for smaller muscles before compound exercises for larger muscle groups. Pre-fatiguing smaller muscles can create weak links and limit performance during compound lifts.
7. Hydration: Optimal hydration is essential for physical and mental performance. You should ensure you are well-hydrated leading up to the workouts to avoid potential negative impacts on performance.
8. Pre-Workout Nutrition: Consuming very high fibre or high-fat meals close to workouts can cause discomfort and affect performance. Opt for a moderate-sized meal before the workout to maintain comfort and focus.
9. Too Many Supplements: Overloading on pre-workout supplements with excessive ingredients and stimulants can lead to negative effects and crashes. You should aim for a balanced pre-workout with research-backed ingredients and proper doses.
10. Lack of Plan: Going to the gym without a structured plan can lead to ineffective workouts. You should have a preset routine, exercise order, volume, and rep ranges planned out, and he should track progress to ensure consistent improvements.

Before your training session, you should review your planned exercises and weights to set clear targets and improve your focus.

And those are 10 terrible things to do before a workout that you should be avoiding at all costs according to Sean Nalewanyj. Watch the video below to get a full explanation from the man himself.

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How Many Times a Week Should You Work Out?

So, how many times a week should you work out? As expected the answer is not simply a straight-up number. That is because people are looking for different outcomes when working out and that, alone, can already differ the answer for one person and the other.

The more you train, the more your muscle grows. That is true, to a certain extent. However, there is something called junk volume training in which once you hit a certain point, the more you lift the worse it gets for hypertrophy.

So, in the end, it is all about training volume. If you have time to train 5, 6, or even 7 days a week, you can split your workout into specific muscle groups – chest and back one day, leg another day, and shoulder, arm and abs the next day, take a day off, and repeat. If you can only train three times a week, with a day of rest in between each of them, then train your entire body during every session.

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However, if you can only train once a week, you will still get some results, but they will be far inferior compared to people who train three times per week according to different studies.

In one particular study, participants performed the exact same amount of training. One group did the entire thing in one giant session, while the other group performed the movements divided into three days – the latter group saw an increase in lean body mass by 8% while the 1x a week group gained 1% of lean body mass.

If you go to the gym three times a week, but each day you train only one different specific muscle group, you are actually training each muscle group only once a week, which is less than optimal for muscle growth.

Working out more often, between 4 and 7 times a week, can provide additional benefits in terms of recovery if structured correctly. You can go to the gym every day, as long as you leave 48-72 hours of rest to recover from your last workout. This is where the bro split mentality comes from, where you can focus a training session entirely on one muscle and hit the gym the next day because you are training a different part of your body that is well-rested.

You can also try out different ways to divide your workout. It can be an upper-lower body training routine, bro split, or full-body workout. It depends on how much time you have available, just make sure you are hitting the same muscle group more than once a week to get results faster.

Bro Split, Upper/Lower, Full Body Workout Compared

So, how many times a week should you work out? At least 3, if you want to see faster results. Depends on how much time you have and, from there, you can choose what kind of workout routine best works for you.

Upper Lower Workout – 3 Days a Week

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Jeremy Ethier, a renowned fitness trainer and Kinesiology graduate, is the co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research

In this full-body home workout routine, you will embark on a journey to challenge the common misconception that home workouts are inferior for muscle growth. While it is true that many bodyweight workouts at home routines may not yield optimal results, the key lies in proper design and execution.

How to Build Muscle at Home: The BEST Full Body Workout for Growth

The first crucial aspect emphasized is the need to push oneself to near failure for every set performed in the full-body home workout routine. This ensures the activation of all motor units within the muscles, leading to substantial growth akin to using heavier weights in a gym setting. The importance of working with a weight or resistance equivalent to at least 30-40% of one’s 1 rep max is also highlighted, resulting in approximately 30-40 reps per set for maximum growth potential.

With these principles in mind, let’s delve into the specifics of the full home workout. The initial exercise entails narrow grip push-ups, where the hands form a diamond shape, targeting the chest and triceps. The inverted row is then employed to focus on the overall back, with an emphasis on the mid-back region for thickness. Transitioning to the third exercise, you perform pike push-ups, which predominantly engage the shoulders and triceps. The following move involves targeting the back, specifically the lats, through a vertical pulling angle using sliding lat pulldowns.

Proceeding with the workout, do bicep towel curls to isolate the arms. To further focus on the long head of the triceps, they can seamlessly switch over to perform tricep extensions using the same towel setup used for bicep curls.

Recognizing that bodyweight squats may not suffice for most individuals, the workout incorporates assisted pistol squats using the towel setup, effectively engaging the quads and glutes. The Bulgarian split squat with the rear leg elevated on a platform is the eighth exercise, adding additional emphasis to the quads and glutes. Conclude the workout with the sliding leg curl, targeting the hamstrings through both hip and knee extension.

Rest and recovery are essential components of any workout routine, including home workouts. Adequate rest of approximately 2 minutes between sets is recommended to allow the muscles to recuperate and perform optimally. To save time while maintaining effectiveness, you can perform the upper body exercises in a superset fashion.

By following this meticulously crafted and scientifically informed full body home workout routine, you will experience a journey of growth, strength, and self-improvement. The emphasis on proper execution and targeted exercises ensures that one’s home workouts can yield results that rival those achieved in traditional gym settings. With dedication, consistency, and the right knowledge, anyone can achieve their fitness goals from the comfort of their own home.

Home workout (superset):

SUPERSET:

• Diamond Push-Ups: (4 sets – 2 flat, 2 decline)
• Inverted row (4 sets)

SUPERSET:

• Pike Push-ups (3 sets)
• Lat pulldowns on floor (3 sets)

SUPERSET:

• Biceps towel curl (2 sets”
• Tricep bodyweight extensions (2 sets)
• Assisted pistol squat (3 sets each side)
• Bulgarian split squat (3 sets each side)
• Hamstring leg curls (4 sets)

Do this workout 3-4 times a week for maximum gains.

To see Ethier explaining why each exercise is best for maximum muscle growth, watch the full video below.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Source: CrossFIt Inc

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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The post-holiday return home acts as a reset button, grounding us in the familiarity of routine and prompting a renewed commitment to a healthy lifestyle. While the comforts of home provide a sense of stability, the impending weeks following a holiday often come with their own set of challenges. Holiday travel, work-related trips, and the abundance of festive gatherings laden with tempting treats can easily throw a wrench into established routines.

These disruptions pose a significant risk to the consistency of our training regimens and can potentially trigger a slowdown in metabolism. It becomes crucial, then, to approach this period with thoughtful consideration and a strategic mindset to safeguard the progress made during regular training and nutrition routines.

The allure of holiday festivities and the indulgence in tempting treats may momentarily derail the dedication to a healthy lifestyle. Balancing the desire for celebration with the commitment to maintaining wellness becomes a delicate task. Recognizing the potential pitfalls of this season, including the impact of travel and irregular schedules, is the first step toward mitigating their effects. By acknowledging these challenges and proactively addressing them, individuals can fortify their commitment to health, ensuring that the positive habits cultivated prior to the holiday remain intact.

Source: Courtesy of CrossFit Inc.

In this guide, we aim to provide practical insights and strategies to navigate the unique challenges that the holiday season brings. By focusing on two essential aspects—maintaining muscle mass and supporting metabolism—we aim to equip individuals with the tools necessary to navigate the holiday season successfully.

The information for this article is based on a video shared by Marcus Filly. Marcus Filly is the creator, founder, and CEO of Functional Bodybuilding. He is a six-time CrossFit Games athlete (2016, 12th fittest) with decades of experience coaching and designing individual and group training programs.

These strategies are not about restriction but rather about making intentional choices that allow for celebration while safeguarding the hard-earned progress in fitness and well-being. Through thoughtful planning and a commitment to these principles, individuals can not only survive the holiday season but emerge from it with a sense of accomplishment and readiness to tackle the new year with renewed vigour.

Check out below Filly’s 2 useful tips for staying on track through the holiday season.

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2 Useful Tips for Staying On Track Through the Holiday Season

1. Training with Purpose: While the next two months may not be the ideal time to set new fitness records, maintaining muscle and preventing metabolic slowdown is crucial. Training less frequently is acceptable, but intensity is non-negotiable. Adhering to the 2 by 2 rule—training each major body area at least twice a week with an effort of 8 out of 10 for two sets per area—provides sufficient maintenance. Consistent full-body weight training across 2 to 3 days per week can effectively preserve muscle mass. Even during the holiday season, prioritize training to keep your metabolic engine running efficiently.
2. Training Intensely and Safely: The holiday season brings added stress, making it imperative to train hard but safely. Increased vulnerability to injuries can result from factors like longer nights, travel, and overeating. Designing a workout plan that safely expresses intensity is key. A carefully crafted warm-up, limited strength work on the clock, back-off peak intensity sets, interval-style conditioning, and small muscle group failure finishers contribute to a well-rounded and safe training regimen. By approaching intensity with safety in mind, you can stack successful sessions and maintain a consistent workout routine even during the holiday hustle.

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Navigating the holiday season requires a mindful approach that harmonizes the joy of festive indulgence with a strategic commitment to fitness. It’s a time of celebration, social gatherings, and delectable treats, but it’s equally crucial to strike a balance that promotes well-being.

By adhering to these principles—prioritizing muscle maintenance and training with a focused yet safe approach—you not only navigate the holiday season successfully but also minimize the risk of weight gain. Stepping into the new year, you’ll feel not only energized but also accomplished, having maintained a commitment to your health and well-being. For a practical demonstration of these principles in action, check the description below for a full workout example that applies these strategies to keep you on track during the festive season.

Watch the video below to hear Filly himself explain these 2 useful tips for staying on track through the holiday season.

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In case you are not able to access gym equipment – either because you don’t have a garage gym, or you are travelling, or simply want to stay put through the season – there are a few bodyweight exercises you can still perform to keep your fitness level in check so that you don’t lose muscle mass and derail on your fitness journey.

Here are a few effective bodyweight exercises that you can do without the need for a gym, along with a brief guide on how to perform each one:

1. Bodyweight Squats:
   • How to: Stand with feet shoulder-width apart, chest up, and shoulders back. Lower your body by bending at the hips and knees, keeping your back straight. Ensure your knees don’t go beyond your toes. Return to the starting position by pushing through your heels.
2. Push-Ups:
   • How to: Start in a plank position with hands shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping your body in a straight line. Push back up to the starting position.
3. Lunges:
   • How to: Stand with feet together, take a step forward with one foot, and lower your body until both knees are bent at a 90-degree angle. Push back to the starting position and repeat on the other leg.
4. Burpees:
   • How to: Begin in a standing position, then squat down and place your hands on the ground. Jump your feet back into a plank position, perform a push-up, jump your feet back towards your hands, and explosively jump up, reaching towards the ceiling.
5. Plank:
   • How to: Get into a push-up position, but with your weight on your forearms. Keep your body in a straight line from head to heels, engaging your core muscles. Hold for as long as possible.
6. Mountain Climbers:
   • How to: Start in a plank position. Bring one knee towards your chest, then quickly switch legs, mimicking a running motion. Keep your core engaged throughout.
7. Tricep Dips:
   • How to: Sit on the edge of a sturdy chair or bench, placing your hands next to your hips. Slide your hips off the edge and bend your elbows to lower your body. Push back up to the starting position.
8. Leg Raises:
   • How to: Lie on your back with your hands under your hips. Lift your legs off the ground, keeping them straight. Lower them back down without letting them touch the floor.
9. Jumping Jacks:
   • How to: Start with feet together and arms at your sides. Jump your feet out while raising your arms overhead, then quickly return to the starting position.
10. Wall Sit:
    • How to: Stand with your back against a wall and lower your body into a seated position, as if sitting in an invisible chair. Hold this position, ensuring your knees are directly above your ankles.

Remember to perform each exercise with proper form, and start with a number of repetitions and sets that challenge you but allow for progression over time. You can increase reps, number of sets, or even do the reps in a slower manner – these are all different ways to make a simple exercise harder and more effective to your body.

Adjust the intensity based on your fitness level, and as always, listen to your body and consult with a healthcare professional before starting any new exercise routine.

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HIIT stands for high-intensity interval training. The name, in theory, says all you need to know about it. It is an all-out intensity cardiovascular exercise that is aimed at elevating your heart rate in a short amount of time

However, there is a big chance you’re probably doing HIIT cardio wrong. At least that is what Thomas DeLauer is saying.

Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

Below you will figure out what you could possibly be doing wrong and, thus, not getting the benefits that you usually get from HIIT. Check it out.

Why You’re Probably Doing HIIT Cardio Wrong (and How to Fix It)

Many people view HIIT as a series of one-minute intense exercises followed by one-minute rest intervals. While this structure may gamify the process, it doesn’t always yield the best metabolic and body composition outcomes. The key to effective HIIT lies in understanding the anaerobic system activation and treating it akin to weight training.

Just as weight training works within specific rep ranges, HIIT operates metabolically in a similar fashion. Both activities utilize carbohydrates as the primary fuel source. For optimal results in HIIT, one must push to the maximum intensity and allow sufficient recovery time—varying from individual to individual—before the next bout of maximum effort.

Effective HIIT Duration:

HIIT sessions should involve maximum effort for about 15 to 20 seconds, utilizing the stored energy in the body to perform at 90 to 100 per cent capacity. Longer durations may indicate suboptimal intensity, reducing the metabolic response required for desired outcomes.

Source: Stevie D Photography

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HIIT and Fasting:

When practising intermittent fasting, the body shifts from utilizing carbohydrates to ketones for energy during the fasted state. Contrary to common belief, HIIT doesn’t accelerate the transition to a fasted state. The body adapts quickly to fasting, storing glycogen for later use without necessitating complete glycogen depletion before fat burning begins.

Choosing Cardio for Fasting:

For those seeking fat loss during fasting, steady-state cardio at 60 to 70 per cent of the maximum heart rate may be more effective than HIIT. This approach optimizes fat oxidation while maximizing the use of ketone bodies. However, if HIIT aligns with personal preferences and feels good, it can still be incorporated.

Timing Cardio in Fasted State:

Cardio can be performed either in a fasted state or after breaking the fast. The choice depends on individual goals—whether to burn more fat or gain mental benefits. Adjusting the timing based on personal responses can optimize the effectiveness of HIIT within the context of fasting.

In conclusion, High-Intensity Interval Training (HIIT) is not a one-size-fits-all solution, especially when considering its interaction with intermittent fasting. It’s crucial for individuals to move beyond the common misconception that HIIT is merely a calorie-burning workout and delve into the intricacies of its metabolic impact.

It’s not about mindlessly following a predetermined interval pattern but understanding the body’s anaerobic system activation and pushing it to the maximum intensity. By doing so, one can elicit the desired metabolic and body composition responses.

Ultimately, the synergy between HIIT and fasting can be a powerful combination when approached with knowledge and customization. The journey to fitness is not a rigid path but a dynamic process that evolves with understanding one’s body and tailoring strategies accordingly. So, whether you choose HIIT, steady-state cardio, or a combination of both, the key is to stay informed, listen to your body, and adapt your approach to achieve sustainable and meaningful fitness outcomes.

You can get more information from the video below.

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When people decide they want to lose weight, the word “cardio” comes into play to burn more calories and, in the end, achieve a caloric deficit. Some coaches will advocate for HIIT while others believe LISS to be more sustainable. We have actually covered which is best in this article previously.

HIIT stands for high-intensity interval training and LISS is low-intensity steady-state:

• HIIT – all-out intensity of cardiovascular exercise
• LISS – cardio you can do for long periods of time without difficulty

However, if you don’t mind what kind of cardio you do, know that a combination of HIIT and LISS is the best approach you can do to lose fat faster

Read it in the article below.

How to Combine HIIT and LISS to Lose Fat Faster

High-Intensity Interval Training (HIIT) offers a multitude of benefits, making it a popular and effective workout choice for many individuals. Here are some key advantages of incorporating HIIT into your fitness routine:

1. Efficient Calorie Burn:
   • HIIT involves short bursts of intense exercise followed by brief rest periods. This cycle of high intensity and rest increases the overall calorie burn during and after the workout, known as the afterburn or excess post-exercise oxygen consumption (EPOC).
2. Time Efficiency:
   • HIIT sessions are typically shorter than traditional steady-state cardio workouts while providing comparable or even greater benefits. This time efficiency makes it easier for people with busy schedules to maintain a consistent exercise routine.
3. Improved Cardiovascular Health:
   • HIIT has been shown to improve cardiovascular health by enhancing heart function, lowering blood pressure, and improving blood vessel elasticity. The intense bursts of activity challenge the cardiovascular system, leading to improved overall heart health.
4. Fat Loss and Weight Management:
   • The combination of high-intensity efforts and EPOC contributes to increased fat oxidation, making HIIT an effective tool for fat loss and weight management. It helps preserve muscle mass while promoting fat loss, making it particularly valuable for those aiming to improve body composition.
5. Metabolic Benefits:
   • HIIT can improve insulin sensitivity and glucose regulation, making it beneficial for individuals with or at risk of type 2 diabetes. The intense intervals challenge the body’s energy systems, leading to improved metabolic adaptations over time.
6. Preservation of Lean Muscle Mass:
   • Unlike some traditional forms of cardio that may lead to muscle loss over time, HIIT has been shown to preserve lean muscle mass. This is crucial for maintaining a healthy metabolism and achieving a toned physique.
7. Adaptability:
   • HIIT workouts can be adapted to various fitness levels and preferences. Whether you prefer running, cycling, bodyweight exercises, or a combination, HIIT can be customized to suit your individual needs and goals.
8. Increased Endurance and Stamina:
   • Regular participation in HIIT can lead to improvements in overall endurance and stamina. The alternating intensity levels challenge the body to adapt and become more efficient in oxygen utilization, enhancing overall fitness.
9. Variety and Reduced Boredom:
   • The versatility of HIIT allows for a wide range of exercises and formats, preventing workout boredom. Mixing up exercises and intervals keeps the routine fresh and engaging, promoting long-term adherence to a fitness program.
10. Mental Health Benefits:
    • HIIT can provide a mental boost by releasing endorphins, reducing stress levels, and improving mood. The short, intense nature of HIIT can also enhance focus and mental resilience.

It’s important to note that while HIIT offers numerous benefits, it may not be suitable for everyone. Individuals with certain health conditions or those new to exercise should consult with a healthcare professional or fitness expert before incorporating HIIT into their routine.

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Navigating the labyrinth of a bustling daily schedule while aiming to sculpt muscles and amplify strength can feel like an Olympian feat. The relentless pursuit of the perfect workout routine, the quest for the most effective exercises, and the meticulous allocation of precious time to fitness goals become paramount when every minute is accounted for. In the world of constant motion and perpetual engagements, the approach to training takes on a new level of significance. This is where minimalist training steps into the spotlight as a beacon of promise—a strategic solution for those striving to extract the utmost from their limited time.

As the minutes tick away, the challenge intensifies, prompting individuals, particularly busy men, to seek the most efficient path to their fitness objectives. Minimalist training, with its condensed yet potent weight training routine, emerges as an answer to the time-strapped individual’s dilemma. This approach advocates for a streamlined regimen that trims the fat, cutting out superfluous exercises, and zeroing in on the core essentials. Rather than enduring exhaustive, marathon-like sessions or overloading a single muscle group, minimalist training proposes a concise yet impactful approach. It revolves around a select few key movements, offering a swift yet powerful session that aligns seamlessly with the pace of a hectic lifestyle.

In a world saturated with conflicting advice and complex workout routines, minimalist training stands out as a beacon of simplicity. It’s a recalibration of the traditional exercise paradigm, emphasizing the power of precision over volume.

It’s not about doing more but doing it better.

This philosophy gains credence through research that underscores the efficacy of focused, minimalistic workouts. It challenges the notion that hours in the gym are a prerequisite for substantial gains in muscle and strength.

This minimalist 3-day workout was created by coach Alain Gonzalez, an author, personal trainer and YouTuber with over 800K subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.

How To Make More Gains In Less Time

Source: Karl Solano on Pexels

The journey toward fitness in the face of a time crunch takes on a new narrative with minimalist training—a narrative of efficiency, of extracting maximum benefit from every well-considered movement. As the world spins faster, this approach invites individuals to step off the treadmill of endless exercises and embrace a more deliberate, purposeful engagement with their fitness journey.

The art of muscle sculpting and strength building becomes a dance of precision, where every repetition carries significance, and every set is a deliberate step toward the desired goal. Minimalist training becomes not just a time-saving technique but a philosophy—an invitation to work smarter, not harder, in the pursuit of a robust, sculpted physique.

How Little Can You Do and Still Grow Muscle?

Best 3 Day Minimalist Workout for Maximum Muscle Growth (Full Routine)

Minimalist training is an approach that involves a condensed yet powerful weight training routine. It cuts out unnecessary exercises, focusing solely on the essentials. Instead of prolonged, exhaustive workouts or an excessive focus on a single muscle group, minimalist training opts for a streamlined approach. With just a couple of key movements, this method allows for a quick yet efficient session.

If the concern is that training less with fewer exercises may not yield significant gains in muscle and strength, research offers reassuring insights. Studies, such as one published in the Journal of Frontiers and Sports and Active Living, suggest that 3 to 6 working sets spread over 1 to 3 sessions per week with heavy loads can result in substantial gains.

Another study in the Journal of Sports Medicine indicates that performing a single set with heavy loads around two to three times per week with high intensity produces significant increases in one-rep max.

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The key lies in finding the minimal effective dose of training—focusing on quality sets and reps to extract the most from each workout. Before diving into a minimalist workout program, consider a few requirements to ensure optimal effectiveness.

1. Multi-Joint Exercises: Opt for compound exercises that utilize more than one joint, allowing training of multiple muscle groups simultaneously.
2. Effective Equipment: If using machines, choose those that target multiple joints, such as the Smith machine, leg press, cable row, and Hammer Strength machines.
3. Rep Ranges and Load: Tailor rep ranges and load to personal preferences and fitness level, balancing between lighter loads with higher reps and heavier loads with moderate reps.
4. Super Sets: Streamline the routine further by incorporating super sets, pairing opposing muscle groups and performing them consecutively without rest.
5. Mix Things Up: To maintain engagement and prevent monotony, periodically change the order of exercises in the routine.

Now, let’s explore what a 3-day minimalist workout routine might look like:

Day One:

1. Incline Dumbbell Bench Press (3 sets of 8-10 reps)
2. Flat Dumbbell Bench Press (3 sets of 8-12 reps)
3. Pull-Ups (3 sets, as many reps as possible)
4. Chest Supported Dumbbell Row (3 sets of 8-12 reps)
5. Lying Leg Lifts (3 sets of 15 reps)

Day Two:

1. Seated Dumbbell Shoulder Press (3 sets of 8-12 reps)
2. Wide Grip Upright Rows (3 sets of 8-12 reps)
3. Incline Dumbbell Curls (3 sets of 8-12 reps)
4. PJR Pullover (3 sets of 8-12 reps)

Day Three:

1. Squats (3 sets of 8 reps)
2. Dumbbell RDL (3 sets of 10-12 reps)
3. Single Leg Dumbbell Calf Raises (3 sets of 8 reps)
4. Cable Crunches (3 sets of 15 reps)

Consider the following scheduling for optimal results: ideally, perform this routine three times per week with at least one rest day between each session. While the perfect schedule may not be attainable for everyone, completing all three training days within the same week is crucial.

Consistency is key in minimalist training—focus on a few key movements, work hard, and maintain that consistency for effective muscle building without excessive time spent in the gym.

Watch the video below for all the information you need plus visual cues on how to perform each exercise mentioned above.

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Consistency is the cornerstone of any successful fitness journey, particularly when it comes to building muscle and transforming one’s body. In the realm of physical fitness, progress is not a fleeting affair but a cumulative result of sustained effort over time. The body, a resilient and adaptive machine, responds most favourably to a steady and unyielding commitment to training.

Muscle development and body transformation are intricate processes that demand a continuous stimulus. Regular, consistent workouts send a clear signal to the body, prompting it to adapt and grow. Skipping sessions or adopting a sporadic approach disrupts this signal, hindering the body’s ability to initiate the physiological changes necessary for muscle hypertrophy and fat loss. Consistency is the language the body understands, and it responds with incremental adjustments that accumulate into tangible, lasting transformation.

Beyond the physiological aspects, consistency molds habits and fosters discipline, critical elements in the journey to a transformed physique. It transforms fitness from a sporadic activity to an integral part of one’s lifestyle. The compound effect of these habitual, consistent efforts extends beyond the gym, influencing dietary choices, sleep patterns, and overall well-being. In essence, consistency is the linchpin that holds together the intricate tapestry of muscle-building and body transformation, ensuring that each workout contributes to the larger mosaic of a healthier, stronger, and more sculpted self.

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When one talks about fitness, usually that person tends to go towards one path, one goal. That could be to become as strong and big as possible, like a bodybuilder, or run as fast as a sprinter, be as flexible as a gymnast, or have a strong cardiovascular capacity as a marathon runner.

But why not all of them together? At least to a certain extent. The conventional wisdom of specialization has given way to a new paradigm— the rise of the hybrid athlete. This modern approach to training transcends the limitations of singular disciplines, advocating for a holistic and well-rounded fitness journey.

As we delve into the intricate world of hybrid athlete training, it becomes apparent that this method not only challenges traditional norms but also offers a multitude of benefits that extend beyond the realms of conventional fitness.

The concept of a hybrid athlete stands in stark contrast to the once-dominant philosophy of specialization. In the past, athletes would meticulously choose a specific discipline, dedicating their efforts to becoming unparalleled experts in that particular field. The pinnacle of achievement was often reached by those who immersed themselves in the singular pursuit of perfection, whether it be in weightlifting, bodybuilding, or running. However, the fitness landscape has undergone a profound transformation in recent times.

Source: The Battle Bunker

The desire for a more versatile and well-rounded athleticism has given birth to the hybrid athlete. This individual seeks to embody the strength of a weightlifter, the aesthetics of a bodybuilder, and the endurance of a runner. The hybrid athlete is not confined by the boundaries of a singular sport but instead thrives on the synergy of multiple disciplines. It’s an approach that acknowledges the interconnectedness of strength, endurance, and overall fitness.

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As we embark on this exploration of the three compelling reasons to embrace hybrid athlete training, it becomes imperative to understand the genesis of this fitness philosophy. It’s not merely a trend; rather, it’s a response to the evolving aspirations of individuals who crave a dynamic and all-encompassing approach to their fitness journey.

In this article, we will unravel the captivating narrative of the hybrid athlete, tracing the journey of those who transition from traditional training methods to the liberating world of versatility. The hybrid athlete’s story is one of rediscovery, of finding joy in unexpected places, and ultimately, of crafting a training regimen that harmoniously blends strength and endurance.

Join us as we delve into the heart of hybrid athlete training, understanding not only what it entails but also why it has become a beacon for those seeking a more fulfilling and sustainable path to fitness.

The information you will see below was first shared by Nick Bare. Nick Bare is the founder and CEO of Bare Performance Nutrition. He shaped the idea of a hybrid athlete with hard-training sessions and constant self-experimentation first in the military and then in civilian tests like ultra-marathons.

He uploaded a video explaining 3 reasons why you should train like a hybrid athlete. Check them out below.

Source: Spencer Davis / Unsplash

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3 Reasons Why You Should Train Like a Hybrid Athlete

What is a Hybrid Athlete?

A hybrid athlete is someone who combines multiple training disciplines to achieve a well-rounded fitness level. This can include a mix of sports such as cycling, running, lifting, rowing, or swimming. The focus is on being versatile, having the strength of a weightlifter, the aesthetics of a bodybuilder, and the endurance of a runner.

The Journey of a Hybrid Athlete

The journey into hybrid athlete training often begins with a realization of the benefits of combining different sports. For the author, the transition from military training (which inherently included hybrid elements) to a focus on strength training eventually led to a rediscovery of the joy of running. The combination of running and strength training became a rewarding lifestyle, leading to the belief that hybrid athlete training is the way to go.

Source: Courtesy of CrossFit Inc.

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So, below you will see Bare’s reasoning and reasons why you should trainlike a hybrid athlete.

1. Improved Body Composition

One common misconception is that running can hinder strength gains and muscle mass. However, recent research and discussions with experts like Dr. Elaine Norton and Thomas Delauer reveal that incorporating cardio, including running, does not necessarily negatively impact hypertrophy or strength. In fact, moderate cardio can be beneficial for hypertrophy, as it promotes nutrient delivery through increased capillary density. The key is to balance running and lifting while ensuring protein needs are met.

2. Improved Health Span and Lifespan

Hybrid athlete training contributes to both health span and lifespan. Strength training enhances bone mineral content, reducing the risk of injuries as one ages. Additionally, maintaining a strong VO2 max through a combination of Zone 2 and Zone 5 endurance training is crucial for overall health. Studies, including one conducted with elderly cross-country skiers, highlight the importance of combining broad strength training and endurance for optimal health in later years.

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3. Training Flexibility Promotes Sustainability

The flexibility inherent in hybrid athlete training promotes sustainability. The ability to switch focus between endurance and strength training allows for variety and prevents burnout. The joy and fulfillment derived from the journey remain intact, ensuring that the training plan is one that can be adhered to in the long term.

Source: Courtesy of CrossFit Inc.

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As we wrap up our exploration, it’s clear that the hybrid athlete lifestyle offers more than just physical benefits. It represents a holistic and adaptive approach to fitness that aligns with the diverse and evolving goals of individuals. Whether navigating seasons of marathon preparation, triathlon training, or bodybuilding, the hybrid athlete remains resilient, finding joy in the journey and sustaining a passion for a lifetime.

In embracing the principles of a hybrid athlete, individuals are not merely adhering to a trend but committing to a philosophy that celebrates the interconnectedness of strength, endurance, and the limitless possibilities that lie in the fusion of diverse training disciplines. The journey of a hybrid athlete is an ongoing narrative of self-discovery, resilience, and the pursuit of a balanced and fulfilling fitness lifestyle that transcends the boundaries of convention.

Watch the video below for all the information laid out by Nick Bare and the 3 reasons why you should train like a hybrid athlete.

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Now, functional training often gets tossed around as a buzzword in the fitness world, but what does it really mean? Today, we’re not just going to talk about it; we’re going to experience it firsthand. This isn’t your typical gym session focused solely on isolated muscle groups. Instead, we’re diving into a routine that mirrors the unpredictability of real-life movements.

So, why functional training? Well, it’s not just about sculpting those aesthetic muscles (though we won’t ignore them); it’s about preparing your body for the dynamic challenges life throws at you. Think of it as training for the unexpected—strengthening muscles often overlooked, embracing various planes of motion, and honing in on abilities crucial in real-world scenarios.

Get ready to explore movements that go beyond the traditional created by Adam Sinicki, incorporating elements like jump rope, active stretches, and exercises targeting muscles you might not even know you had.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost half a million subscribers on his YouTube Channel.

Source: Gordon Cowie / Unsplash

The emphasis of Sinicki’s workout is on making functional training fun, proving that it can be both enjoyable and effective. By the end of this routine, you might just find yourself redefining your perspective on how to approach your fitness journey.

So, if you’re up for a change, eager to challenge your body in new ways, and ready to have a bit of fun along the way, let’s dive into this unique and exciting full-body functional workout!

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30-Minute Bodyweight Workout for Strength, Endurance, Mobility, Hypertrophy

You will find the 30-minute bodyweight workout developed by Adam Sinicki in the paragraphs below. But before we dive in, you should know what RPE stands for, which is an integral part of making this workout challenging for your body.

RPE stands for Rate of Perceived Exertion, a subjective scale used in training to gauge the intensity of an exercise. It typically ranges from 0 to 10, with 0 being no effort at all and 10 signifying maximum effort or exhaustion. Athletes use the RPE scale to self-assess their exertion level during a workout, helping them tailor the intensity to their individual capabilities on that given day. This intuitive approach allows for adjustments based on factors like fatigue, stress, or variations in fitness levels.

Warm-up (5 minutes):

Before we even think about diving into the main exercises, we kick things off with a jump rope session. This isn’t just about elevating your heart rate; it’s a multifaceted warm-up tool. Jumping rope not only gets the blood flowing to the right places but also serves as a timing and coordination drill. It’s a symphony of movement, involving ankle stiffness that pays dividends when it comes to delivering power during activities like sprinting and jumping.

Source: Tima Miroshnichenko on Pexels

Instead of jump rope, you may choose to do shadow boxing which adds another layer of preparation, the idea is to seamlessly blend these activities. Shadow boxing, a staple in many boxing and MMA training regimens, enhances your agility, footwork, and overall body awareness. As you gracefully dance through the shadow of an imaginary opponent, your muscles engage, preparing for the challenges ahead.

So, before we even dive into the exercises, we’ve already ignited a synergy between cardiovascular conditioning, coordination, and muscle engagement.

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Active stretches (hold each position for one minute):

Moving on to active stretches, we focus on improving mobility. These stretches are dynamic, involving strength and movement exploration rather than passive relaxation. From deep squats to hip-opening lunges, each position is held or explored for a minute, enhancing flexibility and preparing the body for the upcoming movements.

1. Primal squat / deep squat / horse stance (resting squat position)
2. Cossack squat (work each side)
3. Deep (knees over toes) lunge (work each side)
4. Single leg bodyweight good morning (hip hinge; work each side)
5. Overhead shoulder / lateral pec stretch (work each side)
6. Dead hang (1 min or your RPE 6/7)
7. Optional: crab reach

Functional Exercises:

1. Swan Pull (2×6; RPE 7): A unique movement from gymnastics, the swan pull focuses on scapular retraction, benefiting posture and building strength in the upper back. Holding the bar or branch, pull your body up using only your shoulder blades, emphasizing scapular engagement. This exercise acts as a precursor to advanced moves like the front lever and promotes a superhero-like posture.
2. Elevated Pistol Squat (2×8 each leg; RPE 8): Targeting the glutes, quads, and enhancing balance, the elevated pistol squat is a challenging bodyweight leg exercise. Performing it on a bench or low wall ensures a deep squat, promoting single-leg strength and addressing imbalances.
3. Chin-ups (2×8; RPE 8): Chin-ups on varying tree branches introduce chaos training, engaging different muscles with each rep. This dynamic approach not only targets the lats and biceps but also enhances grip strength, essential for real-world activities like rock climbing.
4. Sissy Squat (2×8; RPE 8): Isolating the quads, the cissy squat involves leaning backward on the balls of your feet, creating significant tension in the quadriceps. This advanced move is ideal for those with healthy knees, providing an effective way to develop quad strength and size without weights.
5. Pike Push-up (2×7-8; RPE 7): Transitioning to upper body focus, the pike push-up targets the shoulders and triceps. Performing it with the buttocks elevated emphasizes shoulder engagement and serves as an excellent progression towards handstand push-ups.
6. Lizard Crawl (2x 1 minute): A full-body movement that combines strength and coordination, the lizard crawl provides a dynamic challenge. Engaging the pecs, shoulders, triceps, and core, it also introduces rotational movements, enhancing overall functionality.

Source: RDNE Stock project on Pexels

Finisher:

To conclude the workout, a high-intensity cardio finisher involves sprinting between two points. Sprinting not only works the lower body muscles but also improves explosive strength, making it a valuable addition to the routine. The chaotic terrain adds an extra layer of challenge and instability, benefiting ankle and foot strength.

Cool Down:

Walking To wrap it up, a few minutes of walking help cool down the body and ensure a smooth transition from the intense workout back to a resting state.

In short, this is what Sinicki’s 30-minute bodyweight workout for strength, endurance, mobility and hypertrophy looks like:

Warm Up:

• Jump Rope/Shadow box or similar (5 min)

Active Stretches (Hold/explore each position for 1 min):

• Primal squat / deep squat / horse stance
• Cossack squat
• Deep lunge
• Single leg bodyweight good morning
• Overhead shoulder / lateral pec stretch
• Dead hang
• Optional: crab reach

Exercises:

• Swan pulls (2 x 6)
• Elevated pistol squats (2 x 8)
• Chin ups (2 x 8)
• Sissy squats (2 x 8)
• Pike push-ups (2 x 7-8)
• Lizard crawls (2 x 1 minute)
• Sprint intervals (Sprint a distance, walk back the same distance, repeat 5 sets)

Cool Down:

• Gentle walk

Source: Ketut Subiyanto on Pexels

We hope you found this workout routine intriguing and, perhaps, a bit refreshing. Functional training, as demonstrated in this routine, aims to enhance not just the aesthetics of your physique but also your overall functional performance. The idea is to prepare your body for a variety of movements, angles, and challenges that might come your way, both inside and outside the gym.

The beauty of this routine lies in its simplicity and accessibility. No fancy gym equipment required—just a jump rope and your surroundings. It’s a testament to the versatility of functional training, proving that you can achieve a well-rounded workout with minimal resources.

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The focus on various planes of motion, muscle groups often overlooked, and real-world athletic abilities like sprinting and balancing makes this routine stand out. It’s not about bicep curls and bench presses (although those have their place); it’s about building a body that can handle whatever life throws at it. This isn’t claiming superiority over other forms of training; it’s showcasing a different approach—one that’s fun, useful, and, as demonstrated, entirely achievable in a single routine.

Remember, this workout is designed for efficiency. While some studies advocate for three sets, the focus here is on intensity and hitting various areas with different movements. The goal is not to tire you out with endless sets but to challenge and adapt your body.

In conclusion, functional training is about embracing movement diversity, pushing your limits, and, most importantly, enjoying the process. Give this routine a shot, adapt it to your level, and let the principles of functional training add a new dimension to your fitness journey.

Watch the video below for more information.

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Say goodbye to the notion that shedding pounds requires monotonous hours of cardio. According to Vince del Monte, a former WBFF Pro Fitness Model turned coach, cardio might not be the ultimate solution for weight loss. Vince, renowned for his expertise in guiding individuals, especially those with a lean build, and developing online fitness programs, boasts nearly half a million subscribers on his YouTube channel.

As part of his innovative “screw cardio” series, Vince delves into alternative exercises that go beyond traditional cardio routines. In his pursuit to redefine weight loss strategies, he has curated a list of the three quickest fat-burning exercises. These exercises promise to be a game-changer in helping you eliminate unwanted body fat.

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The Greatest Fat-Burning Workout to Completely Change Your Body

In the pursuit of a leaner physique, many individuals turn to traditional cardio exercises. However, what if you could achieve impressive fat-burning results without spending hours on the treadmill? Welcome to the screw cardio series, where del Monte introduces you to the Man Maker, a workout designed to help you shed fat and build muscle efficiently.

The Man Maker revolves around a concept known as Contrast Ladders, a strategic approach to increase both volume and weight progressively. The workout consists of three key exercises performed in a circuit: Rack Pull Deadlifts, Military Presses (Standing Overhead), and variations of Chin-Ups or Pull-Ups.

Exercise Details:

1. Rack Pull Deadlifts: Elevate the plates to load your muscles effectively. Focus on engaging your lats, legs, and core, avoiding momentum to lift the weights.
2. Military Presses (Standing Overhead): Use a barbell or dumbbells, and if needed, incorporate a push press technique. Emphasize core stability and reach for the ceiling to engage your shoulders fully.
3. Chin-Ups/Pull-Ups: Vary your grip throughout the sets to target different angles. Manage fatigue by adjusting your grip—wide, neutral, underhand, and close neutral.

The Contrast Ladder Structure:

• Start with 10 reps for the first exercise, followed by 1 rep and a short break.
• Progress to 9 reps, then 2 reps, and continue alternating until you reach 1 rep.
• Reverse the ladder, going from 1 rep to 10 reps.
• Perform each exercise in this ladder fashion for a total of 110 reps per exercise, contributing to 330 fat-burning, metabolism-boosting reps in one session.

In other words, the circuit workout combining these 3 fastest fat-burning exercises should be done in 20 rounds as follow:

1. 10 reps
2. 1 rep
3. 9 reps
4. 2 reps
5. 8 reps
6. 3 reps
7. 7 reps
8. 4 reps
9. 6 reps
10. 5 reps
11. 5 reps
12. 6 reps
13. 4 reps
14. 7 reps
15. 3 reps
16. 8 reps
17. 2 reps
18. 9 reps
19. 1 rep
20. 10 reps

Execution and Progression:

• Keep rest periods between exercises to approximately 30 seconds.
• Focus on completing the workout within a specific timeframe, aiming for continuous improvement.
• Strive to increase the weight each week while maintaining the same overall load, ensuring continuous progression.

This workout is programmed for you to do it once a week only as it is very taxing on the body and you will need time to recover from it.

Overtraining can hinder progress, so prioritize quality over quantity. The workout not only transforms your physique but also instills mental resilience, teaching you to finish stronger than you started—a valuable lesson both in the gym and in life.

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The Man Maker isn’t just a workout; it’s a paradigm shift in the way we approach fitness and fat loss. In a world saturated with conventional cardio routines, this workout challenges the status quo, offering a more effective and time-efficient alternative. The emphasis here is not solely on the physical transformation but on instilling a mindset of continuous improvement and resilience.

Many people embark on fitness journeys with an initial burst of motivation, but sustaining that momentum is often the real challenge. The Man Maker serves as a metaphor for life, reminding us that the journey is not about starting strong and burning out; it’s about finishing stronger than we began. It encourages us to push through the fatigue, to embrace challenges, and to cultivate mental fortitude that extends beyond the gym.

The workout’s once-per-week frequency is a deliberate choice. In a society that often glorifies overtraining and constant exertion, the Man Maker advocates for a strategic and intelligent approach to exercise. Quality training, coupled with adequate rest, allows for optimal recovery and sets the stage for long-term success. The goal isn’t just short-term results; it’s about building a foundation for a sustainable and healthy lifestyle.

As you embark on your body transformation journey, not only will you witness changes in your physique, but you’ll also experience a mental transformation if you perform this workout once a week consistently. The ability to push through when the going gets tough, to adapt to challenges, and to maintain focus during moments of fatigue—these are skills that extend far beyond the gym floor. They are the building blocks of a resilient and fulfilling life.

Also, if you don’t do all the reps unbroken in any given round, that is ok. Next week, try to get all the reps you missed before, which is a form of progressive overload. If you managed to get all reps, then perhaps you can add more weight to the barbell.

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So, if you’re tired of the treadmill and seeking a workout that not only reshapes your body but reshapes your mindset, give the Man Maker a try. It’s not just an exercise routine; it’s a philosophy that empowers you to not only meet but exceed your fitness goals.

Embrace the challenge, finish stronger, and carry that mentality into every aspect of your life for a second half that surpasses the first—a journey marked by continuous growth, both physically and mentally.

Watch the video below for all the information you need, and how to perform the exercises, that comprise the greatest fat-burning workout and finally completely change how you look and feel.

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Embarking on your fitness journey can feel like delving into a new language—with so much to grasp, it’s easy to be inundated with information. Amidst the sea of advice, there’s a gem specifically tailored for beginners: the phenomenon known as “newbie gains.”

For those starting their fitness endeavours, this concept translates into rapid progress during the initial months. It signifies that as a novice in the gym, you’re poised to experience significant muscle gain and remarkable advancements in your fitness journey.

In simpler terms, if you’re a beginner, anticipate lifting heavier weights or engaging in more exercises each week for the first few months. This transformative period promises strength enhancement, increased athleticism, and an overall boost in fitness levels as you consistently navigate the gym environment. Welcome to the exciting world of newbie gains!

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Source: Courtesy of CrossFit Inc.

To maximize your fitness journey, selecting the right exercises early on is crucial, and the unanimous choice among experts is to incorporate compound lifts. These exercises engage multiple muscle groups simultaneously, offering a holistic strength-building approach. But with an array of options available, the question arises: which exercises should you prioritize?

Addressing this query, coach Chris Wilson, a distinguished strength coach affiliated with Critical Bench—a platform dedicated to health and strength—has curated a comprehensive list of 13 exercises. This barbell workout for beginners serves as a strategic guide, ensuring that each exercise contributes to overall strength, fitness, and health. Chris Wilson, known for his expertise, shares invaluable insights through Critical Bench, a reputable source with over 1 million subscribers on their YouTube channel.

See all the info you need below to kick off your fitness transformation in the right path.

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Barbell Workout for Beginners

Embarking on a weightlifting journey can be both exciting and overwhelming for beginners. The world of barbell exercises offers a plethora of options to sculpt your body and build strength. In this article, we’ll explore 13 essential barbell exercises that are perfect for those just stepping into the realm of weight training. From total body workouts to targeted muscle engagement, these movements serve as a solid foundation for any beginner.

1. Bent Over Rows:

Begin with one of the classics – the Bent Over Rows. This exercise targets the back muscles, emphasizing the lats and providing a strong foundation for future workouts. Focus on maintaining a flat back and pulling the barbell into your lower belly.

2. Overhead Press:

Moving on to the Overhead Press, this exercise engages multiple muscle groups, offering total body impact. Pay attention to your foundation, pressing the weight overhead while moving your body under it for maximum efficiency.

3. Barbell Squats:

No beginner’s guide is complete without the Barbell Squat. Perfect your form by ensuring the bar rests comfortably on your upper traps, maintaining a wide foot stance, and pushing your knees out as you drop down.

4. Deadlift:

Considered one of the greatest exercises for overall muscle stimulation, the Deadlift is a must-include. Focus on a tight stance, hip hinge, and keeping the bar close to your body as you stand up.

5. Barbell Shrugs:

Isolate your upper traps with Barbell Shrugs, an exercise often underestimated. Grab the bar with a shoulder-width grip, elevate your shoulders, and lower them, keeping the bar close to your body.

6. Barbell Curls:

Every beginner enjoys the classic Barbell Curl. Pay attention to form, ensuring a controlled descent for effective muscle engagement. Experiment with different weights and maintain good posture throughout.

Source: Cottonbro Studio on Pexels

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7. Barbell Bench Press:

Lay down for the essential Barbell Bench Press. Squeeze your shoulder blades together, create a strong foundation with feet flat on the ground, and focus on controlled movements for optimal results.

8. Close Grip Bench Press:

For tricep strength and lockout power, the Close Grip Bench Press is a valuable addition. Tuck your elbows in close to your body, targeting the triceps while still engaging the chest and shoulders.

9. Upright Rows:

Target your shoulders and upper back with Upright Rows. Opt for a slightly closer grip, leading with your elbows as you pull the barbell to the top of your chest.

10. Good Mornings:

Strengthen your posterior chain with Good Mornings. Focus on a comfortable bar position, emphasizing the hip hinge, and avoid going too heavy or too low to maintain safety.

11. Barbell Lunges:

Integrate balance and strength with Barbell Lunges. Start light and progress gradually, stepping out with one foot at a time and ensuring stability throughout the movement.

12. Barbell Step Ups:

Similar to lunges, Barbell Step Ups target individual legs. Choose a moderate step height, focus on good posture, and use the top leg to push your body up.

13. Barbell Arm Extensions (Skull Crushers):

Finish your routine with Barbell Arm Extensions, also known as Skull Crushers. Isolate the triceps by extending the arms upward, paying attention to controlled movements.

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By seamlessly integrating these 13 meticulously curated barbell exercises into your fitness regimen, you’re not just embarking on a workout routine; you’re laying the cornerstone for a comprehensive and transformative journey into weightlifting. The essence lies not only in the variety these exercises offer but in the fundamental principles that accompany them.

Foremost, prioritize impeccable form. Each repetition is not just a movement; it’s an opportunity to refine your technique, ensuring that every muscle group is engaged optimally. Good form not only minimizes the risk of injury but also maximizes the effectiveness of each exercise.

As a beginner, commence with manageable loads. It’s not about showcasing strength from the get-go; rather, it’s about building a solid foundation. Starting with weights that challenge you without compromising your form is the key to fostering gradual and sustainable progress. Think of it as laying the groundwork for a skyscraper—you want a sturdy base before reaching for the heights.

Source: Bruno Bueno on Pexels

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Progression is the name of the game. As you steadily gain strength, don’t hesitate to push your limits incrementally. Gradual advancements in weight and intensity will keep your muscles adapting and growing. This isn’t a sprint; it’s a marathon, and each step forward is a testament to your evolving capabilities.

Whether your focus is on specific muscle groups or you’re embracing full-body workouts, these essential barbell exercises cater to both. They’re not just a means to an end; they’re the tools that empower you to sculpt your physique, boost your strength, and enhance your overall well-being.

In essence, this compilation of barbell exercises serves as your compass, guiding you through the uncharted territories of weightlifting. As you embark on this journey, remember that consistency is your greatest ally. Stay committed to the process, celebrate small victories, and embrace the challenges as stepping stones toward your fitness goals. With each repetition, each set, and each workout, you’re not just lifting weights; you’re shaping a stronger, healthier version of yourself—one lift at a time.

Watch the video below for more information.

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In this comprehensive article, we’ll delve into the personal journey of Jeff Nippard as he explains his 5x a week high-frequency full-body training. He’s here to share the nitty-gritty details, laying out both the pros and cons based on his experiences over the past six or seven months.

Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.

See how his fitness journey has been going while he did full-body workouts five times a week instead of the typical workout splits. There are 4 popular options for you to choose from in terms of workout splits:

Bro split

Upper / lower body

Push / pull / legs

Full body

Nippard talked about the full-body approach. See it all below.

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Let’s kick things off with a glance at the potential downsides of this training approach. The fitness aficionado emphasizes that, while he views training splits as a means of organizing workload to fit one’s schedule and drive progress, high-frequency full-body training might have a steeper learning curve.

The first drawback highlighted is the increased potential to mess things up. Unlike simpler splits, the intricacies of fatigue management become more complex in high-frequency full-body training. For beginners, this complexity could lead to overtraining issues, making it less ideal for those new to the gym.

Jeff openly shares his initial struggle with excessive workload during the transition from split routines. He found that adjusting his mindset and distributing weekly volume across five training days significantly improved his recovery.

Another potential downside discussed is the extended duration of workouts. While some individuals may breeze through in an hour, Jeff Nippard acknowledges that his sessions often stretch to an hour and a half. This could be attributed to the pyramid warm-ups necessary for consecutive heavy exercises.

The lingering soreness issue surfaces as a valid concern, at least in the initial stages. The transition from traditional splits to high-frequency full-body training meant training muscle groups while they were still recovering, leading to an adjustment period. However, this soreness diminishes over time as the body adapts to the new routine.

Lastly, the topic of joint stress is touched upon. Although Jeff hasn’t experienced joint pain personally, he addresses the concern that training the same muscles daily might stress the same joints, potentially leading to overuse and cumulative stress. He emphasizes the importance of good technique and listening to your body’s feedback to mitigate such risks.

Dig Deeper: 5 Reasons to Train Full Body Every Day

Source: Primal Fitness

Now, let’s shift our focus to the brighter side—the positive aspects observed during this fitness journey:

1. Novelty and Motivation:
   • The novelty of high-frequency full-body training brings a fresh and exciting perspective, both physiologically and psychologically. Breaking away from the routine stimulates progress, especially for advanced trainees.
2. Manageable Workouts:
   • Individual workouts feel less overwhelming. The prospect of hitting one exercise per body part per day makes the overall training regimen more mentally manageable.
3. No Full Leg Day:
   • The absence of a designated leg day is viewed as a positive. Spreading leg exercises throughout the week feels more manageable and avoids the overwhelming feeling of a single leg day.
4. Impressive Progress:
   • Despite a more hypertrophy-focused approach, significant strength progress is noted. The higher frequency seems to be yielding positive results, possibly due to muscle memory, program adjustments, or a favorable response to increased frequency.
5. Minimal Soreness:
   • An unexpected benefit is the absence of post-workout soreness. Jeff emphasizes that not experiencing soreness allows for better performance and contributes to overall improved recovery.
6. Flexible Volume Adjustment:
   • Adjusting workout volume on the fly is simplified. If needed, workouts can be cut short without disrupting the overall routine, promoting flexibility in training.
7. Enhanced Execution and Focus:
   • Execution per set improves, especially towards the end of workouts. With only one exercise per body part, maintaining focus and giving each set undivided attention becomes more achievable.
8. Enjoyable Full-Body Pumps:
   • Full-body pumps prove to be surprisingly enjoyable. Achieving a satisfying arm or chest pump with relatively low volume adds to the positive experience of high-frequency full-body training.

Summing up the journey so far, Jeff concludes that, for him, the pros outweigh the cons in the current phase of his training career. While acknowledging the potential hurdles, Nippard expresses a personal preference for high-frequency full-body training over other solid routines like push/pull legs or upper-lower splits at this moment.

You can watch the video below for a more detailed information.

The Best Full Body Workouts: Beginner, Intermediate & Advanced

Pros of High Frequency Full-Body Training

1. Enhanced Muscle Growth: Frequent stimulation of muscle groups promotes muscle growth and hypertrophy. By hitting all major muscle groups multiple times per week, you provide the necessary stimulus to trigger muscle-building processes.
2. Improved Strength Development: Regular training of compound exercises, such as squats, deadlifts, and bench presses, leads to significant strength gains. Full-body workouts allow you to target these movements multiple times per week, maximizing strength development.
3. Efficient Time Management: Full-body workouts can be completed in a single session, making them time-efficient for busy individuals. This approach eliminates the need for multiple gym visits, saving time and energy.
4. Balanced Physique Development: Full-body training promotes a balanced physique by targeting all major muscle groups equally. This approach prevents muscle imbalances and ensures overall strength and development.

Cons of High Frequency Full-Body Training

1. Fatigue Management: Frequent training can lead to accumulated fatigue, making recovery more challenging. Individuals with demanding schedules or other physical activities may find it difficult to maintain consistent effort with high frequency training.
2. Soreness Management: Training sore muscles can be uncomfortable and hinder performance. Beginners may experience more soreness initially as their bodies adapt to the higher training frequency.
3. Joint Stress Concerns: Repeated training of the same joints can increase the risk of overuse injuries. Careful exercise selection, proper technique, and adequate rest are crucial to prevent joint issues.
4. Suitability for Beginners: High frequency full-body training may not be ideal for beginners. Their bodies may require more recovery time, and the complexity of managing multiple muscle groups can be overwhelming.

High frequency full-body training offers a compelling approach for experienced lifters seeking to maximize muscle growth, strength development, and overall fitness. However, it’s essential to consider individual factors such as recovery capacity, schedule demands, and injury history before adopting this method. Beginners should start with a moderate training frequency and gradually increase it as their fitness level improves.

Should You Transition to Calisthenics?

Whether you’re on a quest to improve your overall health, address specific fitness issues, or simply want to challenge yourself with new physical feats, functional fitness might be the missing piece in your training puzzle.

In this guide, we leaned on the expertise from Adam Sinicki to explore the essence of functional fitness, debunk common misconceptions, and provide practical insights on how to incorporate it into your routine.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost half a million subscribers on his YouTube Channel.

See more below what Sinicki had to say about how to make your training more functional.

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How to Make Your Training More Functional

Functional fitness stands as a beacon of practicality in the often convoluted world of fitness methodologies. Unlike secretive societies or fleeting fads, it’s a grounded and sustainable approach aimed at empowering individuals to navigate their daily lives with efficiency and resilience. The essence of functional fitness lies in its emphasis on movements that mirror real-life functions, addressing aspects that conventional strength training or bodybuilding might inadvertently neglect.

Critics may argue that every exercise has a purpose, and in a sense, they’re right. However, what sets functional fitness apart is its deliberate focus on movements that have tangible applications beyond the gym. It’s not merely about building muscle for the sake of aesthetics or strength numbers but about honing the body to excel in the diverse challenges that life presents.

Consider rotational strength, a fundamental but often overlooked aspect of functional fitness. In daily life, we frequently encounter situations that require the body to twist and turn—whether it’s grabbing an object from the backseat of a car or reaching for something on a high shelf. Functional fitness recognizes these scenarios and tailors training to enhance rotational strength, preparing individuals for the demands of their day-to-day activities.

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Cardiovascular health, another cornerstone of functional fitness, is often sidelined in traditional strength training or bodybuilding programs. Yet, it is an integral component of overall well-being, ensuring the heart and lungs function optimally. By incorporating cardiovascular exercises, functional fitness addresses not only the aesthetic and strength aspects but also the body’s ability to sustain prolonged activities—a vital consideration for a healthy and active lifestyle.

Mobility and stability, two pillars of functional fitness, contribute to injury prevention and improved movement quality. Neglecting these aspects can lead to limitations in daily activities and, over time, increase the risk of injuries. Functional fitness recognizes the importance of maintaining a balance between strength, flexibility, and stability, creating a foundation that supports a broad spectrum of movements.

The Ultimate Mobility Test That You Can Do Anywhere

Source: RDNE Stock project on Pexels

In essence, functional fitness is a holistic and forward-thinking approach. It encourages individuals to move beyond the confines of isolated exercises and embrace a comprehensive training philosophy. By addressing the often-overlooked components of fitness, functional training equips individuals not only to look good or lift heavy but to excel in the multifaceted challenges that life presents. It’s a journey toward a resilient, adaptable, and functionally capable body—a body that thrives not just in the gym but in the vibrant tapestry of everyday living.

To embark on your functional fitness journey, assess your current strengths and weaknesses. Are you struggling with cardio? Is your shoulder mobility limited? Identifying these areas allows you to tailor your training program to address specific deficits. Whether it’s working on rotational strength, improving grip strength, or enhancing single-leg stability, the key is to spread your energy across various aspects of fitness.

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Functional training doesn’t mean abandoning your current regimen; it’s about adding elements that enhance your overall functionality. For example, if you’re a powerlifter or bodybuilder, consider incorporating rotational strength exercises or addressing neglected areas like shoulder mobility. Remember, the law of specificity dictates that you train for the movements you want to excel in.

A well-rounded functional fitness routine should cover major planes of motion (sagittal, frontal, and rotational) and movement patterns (horizontal push and pull, hip hinge, squat, etc.). Variety is key, incorporating tools like kettlebells and activities like trail running. By designing a program that spreads your energy across strength, mobility, endurance, and explosiveness, you’ll achieve a balanced and functional routine.

10 Exercises You Probably Overlooked for Total Performance

Source: Cottonbro Studio on Pexels

Beyond the gym, evaluate how your lifestyle impacts functional fitness. If you spend prolonged hours sitting, address posture and mobility issues. Incorporate more movement throughout your day, promoting cardiovascular fitness and overall health. Partnering with brands like Vivo Barefoot, who create functional footwear, can enhance your movement quality and complement your efforts.

Functional fitness isn’t a one-size-fits-all solution; it’s a personalized approach to unlocking your full physical potential. By identifying gaps in your training, incorporating functional elements, and considering lifestyle factors, you’ll embark on a journey that goes beyond aesthetics or lifting numbers. Embrace the versatility of functional fitness, and watch as it transforms your body into a well-rounded, resilient machine capable of handling life’s challenges.

Watch the video below from Adam Sinicki to fully understand how to make your training more functional.

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Functional exercises are those that mimic real-life movements and engage multiple muscle groups, promoting overall strength, stability, and mobility. Here are some of the most functional exercises that target various aspects of functional fitness:

1. Squat:
   • Function: Mimics the motion of sitting and standing.
   • Benefits: Strengthens the lower body, including the quadriceps, hamstrings, and glutes.
2. Deadlift:
   • Function: Involves lifting objects from the ground, emphasizing hip hinge movement.
   • Benefits: Targets the posterior chain, including the hamstrings, glutes, and lower back.
3. Lunges:
   • Function: Recreates the stepping movement used in walking or climbing stairs.
   • Benefits: Develops single-leg strength, balance, and stability.
4. Push-ups:
   • Function: Similar to pushing oneself up from the ground.
   • Benefits: Strengthens the chest, shoulders, triceps, and engages the core.
5. Pull-ups:
   • Function: Mimics pulling the body upward, like climbing or lifting.
   • Benefits: Targets the upper back, biceps, and improves grip strength.
6. Plank:
   • Function: Emulates maintaining a strong, stable position.
   • Benefits: Engages the core, shoulders, and stabilizing muscles.
7. Kettlebell Swings:
   • Function: Involves a hip hinge and explosive movement.
   • Benefits: Develops power, posterior chain strength, and cardiovascular endurance.
8. Farmers Walk:
   • Function: Similar to carrying heavy grocery bags or objects.
   • Benefits: Strengthens grip, forearms, and engages the core and lower body.
9. Medicine Ball Slams:
   • Function: Emulates forcefully throwing an object downward.
   • Benefits: Develops power, engages the core, and releases stress.
10. Box Jumps:
    • Function: Mimics jumping onto or over an obstacle.
    • Benefits: Builds explosive power, leg strength, and improves coordination.
11. Turkish Get-up:
    • Function: Involves rising from a lying position to a standing one.
    • Benefits: Enhances full-body stability, mobility, and coordination.
12. Battle Ropes:
    • Function: Simulates waves or whipping motions.
    • Benefits: Improves cardiovascular fitness, grip strength, and shoulder stability.
13. Single-Leg Deadlift:
    • Function: Focuses on hip hinge and balance on one leg.
    • Benefits: Develops single-leg strength, stability, and targets the posterior chain.
14. Bear Crawl:
    • Function: Recreates a crawling movement pattern.
    • Benefits: Engages the core, shoulders, and improves coordination.
15. Sandbag Carries:
    • Function: Similar to carrying irregularly shaped objects.
    • Benefits: Develops grip strength, stability, and engages multiple muscle groups.

Incorporating a variety of these functional exercises into a workout routine can contribute to a well-rounded approach to fitness, addressing different movement patterns and promoting overall functional strength and resilience.

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Who is this exercise scientist? Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

This is actually the 5^th time we are covering Israetel and his evaluation of celebrities workouts. The first 4 were:

• Henry Cavil’s workout
• Brie Larson’s workout
• Mark Wahlberg’s workout
• Tom Brady’s NFL workout

This time, he is going to look at Kevin Hart’s training and critique it while watching it.

Kevin Hart is a multi-talented American comedian, actor, and producer. Born in Philadelphia, Pennsylvania, he gained widespread recognition for his stand-up comedy performances and has since become one of the most successful and popular comedians in the entertainment industry.

Hart’s career expanded beyond stand-up comedy to include acting in various films and television shows. Some of his notable movies include “Ride Along,” “Think Like a Man,” “Central Intelligence,” and “Jumanji: Welcome to the Jungle.”

Known for his energetic stage presence, humor, and charisma, Kevin Hart has built a significant fan base and achieved success in both comedy and acting.

You can see a little snippet of his before and after photos in the video below. Just to have an idea.

So, clearly, Kevin Hart has managed to turn his image around (literally) with hard work, training and proper diet. At least that is what it looks like. Let’s see a proper training from him and how Mike Israetel judges the famous comedian.

Exercise Scientist Critiques Kevin Hart’s Training

We start off with Kevin Hart doing man makers. This is a mix of a plank, with dumbbells on the ground, a push-up, rows and a thruster. Israetel suggests this exercise not to be great for muscle building on your upper body, as you could simply do the rows in a standing position.

Simply do the push-ups, take a short break and then do the rows. “You don’t have to combine a bunch of exercises into one.”

When Hart’s trainer tells him to do front squats with dumbbells, Israetel says that is a good exercise for the legs, not the back as explained by the trainer, and it should be put on top of the shoulders, instead of simply curling the dumbbells in front of you.

When it comes to doing 21s and isometric hold on the dumbbell curl, Israetel says it is better to simply curl up and down, without holding the dumbbell – he sees it as a waste of energy. “Quick on the ascend, slow and controlled in the descend. Full range of motion every time and repeat.”

Then Kevin Hart performed most push-ups in one minute. His form was good, according to Israetel, with okay range of motion, but the trainer was great in addressing the issues of Hart.

Hart also gets some love from Israetel after showing off some weighted push-ups with a chain, and having his legs straight up, which adds a layer of extra difficulty to the exercise. Some abs exercises are also impressive, such as the roll-out with a weight plate.

Israetel also mentions some positive of Kevin Hart’s leg mindset after injuring himself and getting back to fitness, taking things slow. However, there were some ups and downs, such as the hay farmer’s carry that is not ideal for Hollywood fitness look.

In the end, Israetel gave a 7 out of 10, almost 8, for the workouts performed. Watch the full video below.

Read More: Mike Israetel Exposes Dr. Oz’s Nutrition Lies

How Many Times a Week Should You Work Out?

So, how many times a week should you work out? As expected the answer is not simply a straight-up number. That is because people are looking for different outcomes when working out and that, alone, can already differ the answer for one person and the other.

The more you train, the more your muscle grows. That is true, to a certain extent. However, there is something called junk volume training in which once you hit a certain point, the more you lift the worse it gets for hypertrophy.

So, in the end, it is all about training volume. If you have time to train 5, 6, or even 7 days a week, you can split your workout into specific muscle groups – chest and back one day, leg another day, and shoulder, arm and abs the next day, take a day off, and repeat. If you can only train three times a week, with a day of rest in between each of them, then train your entire body during every session.

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However, if you can only train once a week, you will still get some results, but they will be far inferior compared to people who train three times per week according to different studies.

In one particular study, participants performed the exact same amount of training. One group did the entire thing in one giant session, while the other group performed the movements divided into three days – the latter group saw an increase in lean body mass by 8% while the 1x a week group gained 1% of lean body mass.

If you go to the gym three times a week, but each day you train only one different specific muscle group, you are actually training each muscle group only once a week, which is less than optimal for muscle growth.

Working out more often, between 4 and 7 times a week, can provide additional benefits in terms of recovery if structured correctly. You can go to the gym every day, as long as you leave 48-72 hours of rest to recover from your last workout. This is where the bro split mentality comes from, where you can focus a training session entirely on one muscle and hit the gym the next day because you are training a different part of your body that is well-rested.

You can also try out different ways to divide your workout. It can be an upper-lower body training routine, bro split, or full-body workout. It depends on how much time you have available, just make sure you are hitting the same muscle group more than once a week to get results faster.

Bro Split, Upper/Lower, Full Body Workout Compared

So, how many times a week should you work out? At least 3, if you want to see faster results. Depends on how much time you have and, from there, you can choose what kind of workout routine best works for you.

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Upper Lower Workout – 3 Days a Week

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Push/Pull/Legs Workout

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Embarking on the journey of weight loss is often a formidable challenge for individuals, and in such pursuits, garnering every available assistance becomes imperative. Enter Jeff Cavaliere, a seasoned professional in the realm of physical therapy, boasting a commendable three-year stint as the head physical therapist for the New York Mets. Presently, he has transcended into the realm of YouTube stardom, captivating audiences with his no-nonsense approach to disseminating fitness wisdom on his acclaimed ATHLEAN-X YouTube channel.

In his mission to aid those on the weight loss quest, Jeff Cavaliere, the fitness virtuoso, has generously unveiled what he deems to be the epitome of workout routines tailored for weight loss.

However, before delving into the rigors of the prescribed workout, it is imperative to underscore the foundational cornerstone of weight loss: nutrition. The adage holds true that, regardless of the intensity of one’s workout regimen, achieving a caloric deficit is the sine qua non of weight loss.

Furthermore, the quality of calories consumed is not to be dismissed as inconsequential. It is posited that 1,000 calories sourced from ice cream bear a greater detriment to weight loss goals than an equivalent caloric intake derived from a hearty steak. Therefore, a nuanced understanding of one’s macronutrients and adept calculation thereof is paramount.

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Delving into the common psyche associated with weight loss, there exists a prevailing tendency to fixate on cardio exercises while inadvertently sidelining the importance of resistance training. Jeff Cavaliere vehemently

The Perfect Workout to Lose Weight

Weekly Schedule

The workout is divided into a push, legs, pull, core training plan.

• Monday – Push 10×10
• Tuesday – off
• Wednesday – Legs 10×10
• Thursday – off
• Friday – pull 10×10
• Saturday or Sunday – Core circuit

Leg Day

1. Barbell squats

Lift between 70-80% of your one-rep max. 10 sets of 10 reps.

Rest 1 minute between sets.

2. Dumbbell push-up renegade rows

40 seconds on, 20 seconds of rest.

3. Mountain climbers

30 seconds on, 30 seconds of rest.

Alternate between 2 and 3 for 20 minutes (10 minutes spent on each exercise).

Source: Li Sun on Pexels

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Push Day

1. Barbell bench press

Lift between 70-80% of your one-rep max. 10 sets of 10 reps.

Rest 1 minute between sets.

2. Dumbbell/Kettlebell alternating clean and lunge

40 seconds on, 20 seconds of rest.

3. Jump rope

30 seconds on, 30 seconds of rest.

Alternate between 2 and 3 for 20 minutes (10 minutes spent on each exercise).

Source: Courtesy of CrossFit Inc.

Pull Day

1. Barbell row

Lift between 70-80% of your one-rep max. 10 sets of 10 reps.

Rest 1 minute between sets.

2. Dumbbell/Kettlebell alternating clean and press

40 seconds on, 20 seconds of rest.

3. Dumbbell/Kettlebell swings

30 seconds on, 30 seconds of rest.

Alternate between 2 and 3 for 20 minutes (10 minutes spent on each exercise).

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Core Circuit

The core circuit is designed to last 20 minutes in total. Perform the first exercise, followed by the second and the third, then go back to the first exercise. Perform as many rounds as possible in 20 minutes and take as much time to rest as you need.

1. 3-Way seated knee tucks

10 reps

2. Squat thrusts

10 reps

3. Box jumps

10 reps

Read More: How to Shed Fat and Completely Transform Your Body

Halloween started around 2,000 years ago with Celtic celebrations to mark the end of the harvest season and usher a new year.

But honestly, that is not why you clicked here. You don’t need a history lesson about Halloween. You are much more interested in knowing what are these 10 scary workouts to try on this spooky day.

Before anything, these are CrossFit workouts. So if you were thinking about a normal workout, like a push workout for your chest and triceps, or a pull workout for your back and biceps that was scary, I’m sorry to say you won’t find that here. But we do have some options below for you:

• Bro split
• Upper / lower body
• Push / pull / legs
• Full body

Anyway, the list below with 10 scary workouts to try today is also not necessarily difficult to do. They are not scary in the sense of “impossible” or that it will put you closer to death (pun intended). This is a silly list of CrossFit WODs that have names that resemble Halloween traditions for whatever reason. There are other workouts that could be on this list, but we picked only 10.

Check them out.

Source: Courtesy of CrossFit Inc.

Note: if you are looking for incredibly difficult WODs, try one of the links below:

Top 5 Hardest CrossFit Open Workouts EVER

Top 10 Hardest Bodyweight CrossFit Workouts

10 Tough CrossFit Workouts to Build Strength and Muscle

10 Scary Workouts to Try Today: Halloween Edition

1. Hocus Pocus

3 Rounds for Time:

• 25 foot Dumbbell Overhead Walking Lunges (50/35 lb)
• 15/10 calorie Echo Bike
• 25 foot Dumbbell Overhead Walking Lunges (50/35 lb)
• 8 Toes-to-Bars

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Workout created by former CrossFit athlete Cassidy Lance-McWherter.

2. Jack Skellington

For Time:

10-31-10-31 reps of:

• Wall Ball Shots (20/14 lb)
• Toes-to-Bars
• MedBall Ball Facing Burpees

After each round, complete:

• 100 foot MedBall Overhead Walking Lunges (20/14 lb)

Time Cap: 25 minutes

With a running clock, as fast as possible completed the prescribed work. Athlete must complete 10 reps each of Wall Ball Shots, Toes-to-Bars, and MedBall Facing Burpees, then 100 foot MedBall Overhead Walking Lunges in the first round. For the second round, athlete will then perform 31 reps of each movement and the same length of Walking Lunges. For the third and fourth rounds, athlete will perform 10 reps of each movement and 31 reps with the same length for Walking Lunges.

Score is the time on the clock when the last round of the Walking Lunges is completed.

Scaling Options

For Time:

10-31-10-31 reps of:

• Wall Ball Shots (14/10 lb)
• Hanging Knee Raises
• MedBall Ball Facing Burpees

After each round, complete:

• 100 foot MedBall Overhead Walking Lunges (14/10 lb)

3. Frankenchipper

For Time:

• 500 Meter Row
• 400 Meter Run
• 21 Kettlebell Swings (53/35)
• 12 Pull-Ups
• 50 Barbell Thrusters (45/33)
• 3 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
• 30 Box Jumps (24/20)
• 21 Handstand Push-Ups
• 30 Knees-To-Elbows
• 30 Double Unders

Source: Courtesy of CrossFit Inc.

4. Frankenchipper 2.0

For time:

• Run 800m
• 30 Kettlebell Swings (53#/35#)
• 21 Thrusters (75#/55#)
• 21 Pull-ups
• 50 Push-ups
• 50 Air Squats
• 30 Box Jumps (24″/20″)
• 30 Wall Balls (20#/14#)

Workout designed by Beyond the White Board.

5. Hallo-Wween

3 Rounds for Time:

• 30 Double-Unders
• 20 Burpees
• 15 Wall Ball Shots (20/14 lb)
• 10 Snatches (135/95 lb)
• Rest 90 seconds

With a running clock, as fast as possible complete the prescribed work in the order written for 3 rounds. Rest 90 seconds after every round.

Score is the time on the clock when the last round of the Snatches is completed.

6. Frankenstein

For Time:

• 10 Bench Presses (205/125 lb)
• 10 Power Cleans (205/125 lb)
• 100 meter Run
• 8 Bench Presses (205/125 lb)
• 8 Power Cleans (205/125 lb)
• 100 meter Run
• 6 Bench Presses (205/125 lb)
• 6 Power Cleans (205/125 lb)
• 100 meter Run
• 4 Bench Presses (205/125 lb)
• 4 Power Cleans (205/125 lb)
• 100 meter Run
• 2 Bench Presses (205/125 lb)
• 2 Power Cleans (205/125 lb)
• 100 meter Run

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last round of the Run is completed.

Workout created by CrossFit athlete Josh Bridges.

7. Freddy Krueger

5 Rounds for Time:

• 36 Double-Unders
• 6 Clusters (135/95 lb)*
• 1 Rope Climb

*1 Cluster is 1 Clean and 1 Thruster

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A post shared by Wild Horizons CrossFit (@wildhorizonscrossfit)

Score is the time on the clock when the last round of the rope climb is completed.

Workout created by CrossFit athlete Kristi Eramo O’Connell.

8. Elm Street

2 Rounds for Time:

• 10 Devil Presses (2×50/35 lb)
• 400 meter Run
• 31 Dumbbell Sumo Cleans (2×50/35 lb)
• 300 meter Run
• 31 Dumbbell Floor Presses (2×50/35 lb)
• 200 meter Run
• 31 Dumbbell Front Squats (2×50/35 lb)
• 100 meter Run
• 10 Devil Presses (2×50/35 lb)
• Rest 2 minutes

With a running clock, as fast as possible complete the prescribed work in the order written for 2 rounds with 2-minute rest in between.

Score is the time on the clock when the last round of the Devil Presses is completed.

Workout created by CrossFit athlete Jason Khalipa.

9. The 3 Screams of Halloween

3 Rounds for Time

• 10 calorie Echo Bike/SkiErg/Row*
• 2 Clean-and-Jerks (135/95 lb)
• 10 calorie Echo Bike/SkiErg/Row*
• 3 Burpee Box Jumps (20/24 in)
• 2 Clean-and-Jerks (135/95 lb)
• 10 calorie Echo Bike/SkiErg/Row*
• 4 Deadlifts (135/95 lb)
• 3 Burpee Box Jumps (20/24 in)
• 2 Clean-and-Jerks (135/95 lb)
• 10 calorie Echo Bike/SkiErg/Row*
• 5 Bar Muscle-Ups
• 4 Deadlifts (135/95 lb)
• 3 Burpee Box Jumps (20/24 in)
• 2 Clean-and-Jerks (135/95 lb)
• 10 calorie Echo Bike/SkiErg/Row*
• 6x50ft Shuttle Runs
• 5 Bar Muscle-Ups
• 4 Deadlifts (135/95 lb)
• 3 Burpee Box Jumps (20/24 in)
• 2 Clean-and-Jerks (135/95 lb)
• 10 calorie Echo Bike/SkiErg/Row*
• Rest 3 minutes

*Switch another machine after every round.

With a running clock, complete 3 rounds of the prescribed work in the order written as fast as possible. Rest 3 minutes after each round. Please keep the clock running and start exactly after your rest period. This workout will be done similar to “12 Days of Christmas” wherein athlete will start with the 10 calorie Echo Bike, then 2 Clean-and-Jerks and 10 calorie Echo Bike, adding one movement each segment.

Score is the time on the clock when the 3 rounds are completed.

Workout created by Ronny Rossi.

10. Annabelle

For time:

• 21-15-9 Reps for Time
• Toes-to-Bars
• Dumbbell Thrusters (2×50/35 lb)

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A post shared by Wild Horizons CrossFit (@wildhorizonscrossfit)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete 21 Toes-to-Bars and 21 Dumbbell Thrusters, 15 Toes-to-Bars and 15 Dumbbell Thrusters, and 9 Toes-to-Bars and 9 Dumbbell Thrusters.

Score is the time on the clock when the last round of the Dumbbell Thrusters is completed.

Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

Jeff Cavaliere explored a fundamental principle that surpasses the effectiveness of diet and exercise in achieving fitness goals. In a video, Jeff delves into the drawbacks associated with the terms “diet” and “exercise” when it comes to shaping up, advocating for a shift in mindset and the elimination of these words from one’s vocabulary.

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This Works MUCH Better than Diet and Exercise!

When individuals embark on the journey to get in shape, Jeff notes their frequent use of the terms “diet” and “exercise.” However, he observes a high rate of failure or a return to square one among those employing these terms. Jeff emphasizes the need for a change in mindset for both beginners and individuals with prior fitness experience.

Jeff recommends redirecting focus towards nutrition and training as opposed to diet and exercise. He asserts that this shift will significantly improve one’s life. Drawing an analogy, he likens these words to directions on a compass, highlighting that following the concept of diet and exercise leads in the opposite direction of nutrition and training.

The problem with using the terms “diet” and “exercise,” according to Jeff, lies in their temporary nature or lack of progression. Diet implies a temporary solution for weight loss, while exercise involves haphazard engagement without a structured plan or progression.

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Source: Lucas Guimarães Bueno on Pexels

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Jeff shares the story of his mother, illustrating the pitfalls of relying on diet and exercise. Her pursuit of weight loss through various fitness gadgets and fad diets ultimately ended in failure, as she struggled to maintain the weight loss.

In contrast, Jeff distinguishes nutrition from diet, emphasizing its role as a sustainable routine that aligns with one’s lifestyle. Similarly, he differentiates training from exercise, noting the importance of a plan and progression to achieve desired results.

Jeff uses the example of calisthenics athletes to illustrate the significance of progression in achieving challenging bodyweight movements. He encourages embracing failure as a normal part of the journey, emphasizing that even experienced lifters face setbacks.

When addressing weight loss and body fat reduction, Jeff emphasizes that nutrition, not diet, is the key. He advocates for setting realistic short-term goals instead of attempting drastic overnight transformations. The progression from higher body fat percentages to lower ones, while taking a longer approach, sets the foundation for long-term success with realistic expectations.

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Jeff underscores the need for a mindset shift in approaching fitness goals, urging individuals to move away from the concepts of diet and exercise and embrace nutrition and training. He emphasizes that this shift in perspective is crucial for achieving successful results in the long run, highlighting the sustainability of nutrition and training compared to the temporary fixes of diet and exercise. Jeff reassures that setbacks are normal, but the sustained approach will make the journey easier over time.

In short, while addressing weight loss and body fat reduction, Jeff stresses the pivotal role of nutrition over diet, urging individuals to set realistic short-term goals and embrace a gradual progression toward their desired outcomes. He calls for a fundamental change in approach, encouraging viewers to shift their mindset from diet and exercise to a focus on sustainable nutrition and structured training.

To see everything Cavaliere talked about, check out the video below.

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Regular training is a powerful ally in the journey to weight loss for various reasons. One key factor is the significant increase in caloric expenditure that accompanies physical activity. When you engage in exercise, your body expends energy to perform the movements and sustain the activity. This elevated energy consumption contributes to a caloric deficit, a fundamental principle in weight loss. By consistently burning more calories than you consume, the body starts to tap into stored fat reserves, leading to a gradual reduction in overall body weight.

Moreover, exercise plays a pivotal role in boosting metabolism. As you engage in physical activities, especially those that involve both cardiovascular endurance and strength training, your metabolic rate experiences a positive surge. A higher metabolism means your body continues to burn calories even during periods of rest. This increased metabolic efficiency is instrumental in sustaining weight loss efforts, as it creates a more favorable environment for utilizing stored fat as a source of energy.

Beyond the quantitative aspect of calorie burning, exercise has qualitative benefits that contribute to weight loss. Regular physical activity enhances muscle tone and promotes the development of lean muscle mass. Muscles are metabolically active tissues, meaning they burn more calories than fat even at rest. As you build and maintain muscle through exercise, you create a more efficient engine for calorie expenditure. This not only aids in weight loss but also supports long-term weight management by fostering a healthier body composition.

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Furthermore, exercise is a potent tool for improving overall well-being, both physically and mentally. Engaging in regular physical activity releases endorphins, the body’s natural mood elevators, reducing stress and enhancing mood. This psychological boost can be instrumental in maintaining a positive mindset during the challenges of weight loss. Additionally, increased physical fitness leads to improved cardiovascular health, enhanced mobility, and a heightened sense of vitality—all of which contribute to a more active and fulfilling lifestyle conducive to sustained weight loss.

Source: Maksim Goncharenok on Pexels

However, training hard is not the only aspect of a healthy body transformation…

Why You Cannot Outrun a Bad Nutrition Plan?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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This fitness test was created by David Morin, representing Team Dymatize, with an expert-level fitness assessment test. The challenge, designed in collaboration with Muscle and Strength, aims to evaluate participants’ fitness across various dimensions, including mobility, flexibility, strength, agility, and cardiovascular capacity.

David Morin invites individuals to test their prowess and determine if they truly embody their claims of fitness.

Source: Domagoj Bregant on Pexels

Do This Bodyweight Fitness Assessment Test to Find How Fit You Really Are

In detailing the mechanics of the fitness assessment test, David Morin lays out the criteria for classification. If participants execute each movement flawlessly, meeting the prescribed repetitions with impeccable form, they achieve the expert level. Those completing 50% fall into the intermediate category, while beginners manage only a few reps—an understandable starting point on the fitness journey. David assures that the goal is progress, assisting beginners in evolving into experts.

The first challenge in the expert-level fitness assessment is the sissy squat. While not overly demanding on cardiovascular endurance or pure strength, it places emphasis on flexibility, mobility, and core strength. Participants must maintain a straight spine, descend close to parallel without compromising posture, and utilize quads and core to return to an upright position. Completing ten correct reps in one minute earns the title of an expert.

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Moving on to the second exercise, the plyometric movement split squat demands explosive power and coordination. Achieving 100 reps in one minute designates participants as experts in this domain.

The third movement introduces the duck walk, a test of mobility. Performing 50 repetitions within one minute classifies participants as experts in this challenging exercise.

The fourth challenge, the pistol squat, endorsed by CrossFitters, requires strength and balance. Participants need to execute ten pistol squats with each leg, totaling 20 reps in one minute, to reach the expert level.

The fifth movement, the clapping push-up, combines upper body strength and explosive power. Completing 25 reps within one minute designates participants as experts in this dynamic exercise.

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The final challenge, deemed “the beast,” involves a burpee Pike combination. Executing ten of these movements in one minute elevates participants to expert status in this comprehensive fitness test.

David Morin delivers a motivational call to action, urging participants to seize the opportunity to assess their fitness levels. He challenges individuals to step away from the screen, end the contemplation, and actively participate in the fitness assessment test. Rather than wondering about their capabilities, David encourages individuals to stand up, take the challenge, and discover where they currently stand on their fitness journey. It’s a call to embrace one’s life and actively engage in the pursuit of fitness goals.

So, to recap, this is what the bodyweight fitness assessment test from David Morin looks like:

• 100% completion = expert
• 50% completion = intermediate
• Less than 50% completion = beginner

The exercises are (if you complete all the reps required, you are an expert in that section):

1. Sissy squat – 10 reps in one minute
2. Split squat – 100 reps in one minute
3. Duck walk – 50 reps in one minute
4. Pistol squat – 10 reps with each leg in one minute
5. Clapping push-up – 25 reps in one minute
6. Burpee-pike combo – 10 reps in one minute

And that is it. Watch the video below to see how to perform each exercise and to have a deeper understanding of the bodyweight fitness assessment test to see how fit you really are.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Source: CrossFIt Inc

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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The workout you are about to see below was designed by none other than Pamela Reif.

Pamela Reif, a prominent German fitness model, influencer, author, and entrepreneur, embarked on her fitness journey in the realm of social media in 2012 at the young age of 16. Widely recognized, she has gained acclaim for her effective home workout plan. She is one of the top YouTube fitness influencers in the world with a channel boosting more than 9.5 million subscribers and videos reaching easily more than 1 million views each.

The only excuse you can use for not doing this workout is not having enough time. Because you don’t need any equipment and it is beginner-friendly.

Check it out below.

20-Minute Full-Body Workout for Beginners (No Equipment)

In the workout, every single exercise is done for 30 seconds without rest in between, unless explicitly written.

According to Pamela Reif, this workout is great for beginners because it uses basic movements – not complicated to perform – and it repeats every time so you get a better feeling of them and get used to them, plus you have a few breaks in between sets.

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Additionally, it includes a few warm-up exercises and a cool-down sequence at the end.

The workout consists of:

• Jumping jacks
• Walk down to plank
• Jumping jacks
• Walk down to plank

Rest for 30 seconds. Then repeat it one more time…

• Jumping jacks
• Walk down to plank
• Jumping jacks
• Walk down to plank

Rest for 30 seconds. Then..

• Bodyweight squats
• Squat with cross-elbow
• Curtsey lunge
• Jump twist
• Bodyweight squats
• Squat with cross-elbow

Rest for 30 seconds. Then repeat it one more time…

• Bodyweight squats
• Squat with cross-elbow
• Curtsey lunge
• Jump twist
• Curtsey lunge
• Jump twist
• Bodyweight squats
• Squat with cross-elbow

Rest for 30 seconds. Then…

• Jumping jacks
• Walk down to plank
• Jumping jacks
• Walk down to plank

Rest for 30 seconds. Then…

• Slow bicycle crunch
• Crunch with straight legs
• Slow mountain climber
• Plank
• Superman
• Slow mountain climber
• Plank

Rest for 30 seconds. Then repeat it one more time…

• Slow bicycle crunch
• Crunch with straight legs
• Slow mountain climber
• Plank
• Superman
• Slow mountain climber
• Plank

Rest for 30 seconds. Then…

• Squat with stretch
• Hip stretch right
• Hip stretch left
• Whole body stretch

And that is it.

Watch the entire video below to follow along with Pamela Reif in her 20-minute full-body workout for beginners.

10-Minute Full-Body Workout for Beginners (No Equipment)

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Engaging in home workouts that require no equipment is a highly effective and accessible way to maintain physical fitness and overall well-being. These workouts offer a plethora of benefits, ranging from convenience and affordability to adaptability and inclusivity, making them an excellent choice for individuals looking to stay in shape. Let’s explore these advantages in detail.

Accessibility and Convenience:

No Special Equipment Needed: Home workouts with no equipment eliminate the need for specialized fitness gear. This accessibility ensures that anyone, regardless of their financial or spatial constraints, can participate in regular exercise.

Flexibility of Location: The beauty of home workouts is the freedom to exercise anywhere within the comfort of one’s living space. Whether it’s a small apartment or a spacious house, individuals have the flexibility to choose their workout environment.

Cost-Effective:

No Financial Barriers: Gym memberships and fitness equipment can incur significant costs. Home workouts eliminate this financial barrier, allowing individuals to save money while still prioritizing their fitness.

Long-Term Affordability: Unlike gym memberships that involve ongoing expenses, home workouts are a one-time investment, if any. This makes them a sustainable and cost-effective option for maintaining fitness over the long term.

Versatility and Adaptability:

Varied Exercise Options: Home workouts can encompass a wide range of exercises, including bodyweight exercises, yoga, and high-intensity interval training (HIIT). This variety ensures that individuals can tailor their workouts to suit their preferences and target different muscle groups.

Adaptable to Fitness Levels: Whether you’re a beginner or an experienced fitness enthusiast, home workouts can be adapted to various fitness levels. The intensity, duration, and complexity of exercises can be adjusted based on individual capabilities and goals.

Time-Efficient:

Eliminates Commuting Time: One of the time-saving advantages of home workouts is the elimination of travel time to and from the gym. This is particularly beneficial for those with busy schedules, allowing them to seamlessly integrate fitness into their daily routine.

Flexible Scheduling: Home workouts offer the flexibility to exercise at any time that suits an individual’s schedule. This adaptability encourages consistency, a key factor in achieving and maintaining fitness goals.

Inclusivity and Comfort:

Welcoming for All Ages and Fitness Levels: Home workouts create an inclusive space where individuals of all ages, fitness levels, and backgrounds can participate without feeling intimidated. This inclusivity promotes a positive and comfortable fitness experience.

Privacy and Confidence: For those who may feel self-conscious in a gym environment, home workouts provide a private space to exercise without judgment. This enhances overall well-being and confidence.

Health and Mental Well-Being:

Holistic Health Benefits: Regular home workouts contribute to overall health by improving cardiovascular fitness, muscular strength, and flexibility. Additionally, exercise has well-documented mental health benefits, including stress reduction and enhanced mood.

Consistent Routine: Establishing a home workout routine promotes consistency, helping individuals build healthy habits that contribute to long-term well-being.

In short, home workouts without equipment offer a holistic and accessible approach to staying in shape. From eliminating financial barriers to fostering inclusivity and promoting mental well-being, the benefits of these workouts extend far beyond physical fitness. Embracing the convenience and versatility of home workouts can empower individuals to prioritize their health and lead an active lifestyle.

The Best Full Body Workouts: Beginner, Intermediate & Advanced

Full-body workouts are a highly effective and efficient approach to staying fit, offering a range of benefits that contribute to overall health and well-being. These workouts involve engaging multiple muscle groups in a single session, providing a holistic and time-efficient way to achieve and maintain fitness goals. Here are several reasons why full-body workouts are a great way to stay fit:

1. Comprehensive Muscle Engagement:
   • Target Multiple Muscle Groups: Full-body workouts incorporate exercises that engage various muscle groups simultaneously. This comprehensive approach ensures that no major muscle group is neglected, leading to balanced muscle development.
2. Efficient Time Utilization:
   • Maximize Workout Efficiency: With full-body workouts, each session is designed to target the entire body. This minimizes the need for separate workouts dedicated to specific muscle groups, making it a time-efficient option for individuals with busy schedules.
   • Frequency and Consistency: The time-saving nature of full-body workouts encourages individuals to maintain a consistent exercise routine. This frequency is key to achieving and sustaining fitness goals over the long term.
3. Effective for Fat Loss:
   • Caloric Expenditure: Full-body workouts often involve compound exercises that require more energy, leading to increased caloric expenditure. This can contribute to weight management and fat loss when combined with a balanced diet.
   • Elevated Metabolism: Engaging multiple muscle groups simultaneously can lead to an elevated metabolic rate, commonly known as the afterburn effect. This means that the body continues to burn calories even after the workout is complete.
4. Adaptability and Variety:
   • Exercise Variation: Full-body workouts allow for a diverse range of exercises, ensuring variety in the routine. This not only prevents monotony but also challenges the body in different ways, promoting continuous improvement.
   • Adaptable to Different Fitness Levels: Whether you’re a beginner or an advanced fitness enthusiast, full-body workouts can be adapted to different fitness levels. The intensity, volume, and complexity of exercises can be adjusted based on individual capabilities and goals.
5. Improved Functional Fitness:
   • Functional Movements: Many full-body exercises mimic real-life movements, enhancing functional fitness. Functional movements improve overall strength, flexibility, and coordination, contributing to better performance in daily activities.
   • Joint Stability and Mobility: Full-body workouts often include exercises that improve joint stability and mobility. This is crucial for preventing injuries and maintaining overall joint health.
6. Balanced Hormonal Response:
   • Hormonal Benefits: Engaging multiple muscle groups triggers a balanced release of hormones, including testosterone and growth hormone. This hormonal response supports muscle growth and overall fitness.
7. Versatility in Training Approaches:
   • Circuit Training and Supersets: Full-body workouts can be easily adapted to circuit training or supersets, which involve moving quickly from one exercise to another. This approach adds an element of cardiovascular conditioning to the strength training session.
   • High-Intensity Interval Training (HIIT): Incorporating full-body exercises into a high-intensity interval training format can provide cardiovascular benefits while promoting muscle strength and endurance.

In conclusion, full-body workouts offer a comprehensive and time-efficient approach to achieving and maintaining fitness. By engaging multiple muscle groups, these workouts contribute to muscle balance, efficient calorie burning, and overall well-being. The adaptability and variety inherent in full-body training make it a sustainable and enjoyable option for individuals looking to stay fit and healthy.

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For many people, cardio has become a synonym with fast running, tough cycling or swimming until you are out of breath. Cardio is usually the form of activity many of us turn to when they want to sweat, burn more calories and hopefully lose some weight.

Cozy cardio is not about that, although that can happen.

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What is Cozy Cardio?

Hope Zuckerbrow is the content creator behind the newest fitness trend named Cozy Cardio. In her own words:

“I want cozy cardio to be a movement for women to reclaim their relationships with exercise. Society puts so much pressure on women to look a certain way and because of that, a lot of them have turned exercise into a punishment or a means of solely working out the calories from their last delicious meal they ate, or didn’t. It’s meant to take the pressure off. It’s meant to help you enjoy movement again. It’s meant to teach you that you’re worth setting time aside for, your body deserves it, but your minds does more.”

And why did she set out on this path to make movement enjoyable again? According to an interview on CNN, Zuckerbrow lost 100 pounds doing intense workouts filled with loud music.

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A post shared by Hope Zuckerbrow (@hope_zuckerbrow)

However, she won half of it again after a while and instead of going back to the frantic workout regime, she decided to heal her relationship with exercise as it wasn’t fun anymore.

One morning, she assembled her cherished possessions—candles, coloured lights, and protein coffee—and embarked on a leisurely walk on her treadmill. The inaugural TikTok video showcasing her novel exercise routine amassed an impressive 400,000 views, giving rise to the concept of “cozy cardio.”

So, in actuality, cozy cardio is getting yourself cozy – pajamas for Zuckerbrow – get your hydration ready, and surround yourself in a room with things you enjoy for your workout. For Zuckerbrow that meant scented candle, warm lights, and streaming something enjoyable while walking  on a treadmill or a walking pad.

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A post shared by Hope Zuckerbrow (@hope_zuckerbrow)

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How Can You Benefit From Cozy Cardio?

Although Hope began cozy cardio talking about her experience as a woman and how society puts pressure on them to do things and look a certain way, cozy cardio is for everyone.

The bottom line of cozy cardio is to make the environment enjoyable while exercising. This way, you will begin a friendly relationship with workouts, instead of seeing them as chore, or a means to an end.

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And that is the best benefit of cozy cardio, making people move and exercise again.

BOXROX have talked so often about walking as the best exercise for weight loss, but cozy cardio doesn’t necessarily have fat loss as the goal, but it could very much happen to you when practice.

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Cozy cardio can get you to move again, enjoy exercising again, and consistency is the biggest factor for a healthy routine. Can you imagine craving to do exercise every day instead of dreading it? That is what Hope Zuckerbrow and cozy cardio is aiming to achieve.

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A post shared by Hope Zuckerbrow (@hope_zuckerbrow)

How to Set Up Your Cozy Cardio

As the name suggests it, it is all about cardio to increase your calorie expenditure and get your heart working more. And you can take it as easy or as hard as you want, depending on your fitness level or mood on the day.

Naturally, you would not be able to do cozy cardio in a gym. You cannot control the sensory experiment in the gym, which is usually a sterile looking building with fast-pacing music and many people going from one place to the next – you might even hear a loud person screaming during a heavy bench press.

So you will need to do it from the comfort of your own house. Living room, bedroom, garden, anywhere you feel comfortable and will not get too distracted is great – this is a moment for your to focus on your body, but more importantly your mind to connect feeling joy with the act of doing cardio.

The obvious choice for a cardio machine at home is the treadmill or the walking pad (a more compact version of a treadmill). If you don’t want that, there are many other options available given you have the resources and/or space for it:

1. Elliptical Trainer: Mimics the motion of walking or running without the impact. It also engages the arms with handles for a full-body workout.
2. Stationary Bike: Offers a cycling workout with adjustable resistance levels. There are upright bikes and recumbent bikes, the latter providing a more comfortable, reclined seating position.
3. Rowing Machine: Simulates the action of rowing a boat, working both upper and lower body muscles.
4. Stair Climber or Stair Stepper: Replicates the motion of climbing stairs and provides a good lower body workout.
5. Arc Trainer: A machine that combines elements of an elliptical and a stair climber, offering a low-impact yet intense workout.
6. Stepmill: Similar to a stair climber, but with actual moving steps that simulate climbing stairs.
7. Airdyne Bike: Features a large fan as resistance, providing an upper and lower body workout.
8. Ski Ergometer: Mimics the motion of cross-country skiing, engaging both the upper and lower body.
9. Assault Bike: Combines a traditional exercise bike with arm handles, allowing for both upper and lower body exercise.
10. Jacob’s Ladder: A self-paced ladder-like climbing machine that provides a low-impact, total body workout.

If none of these are your cup of tea, you can still do bodyweight exercises at home in a cozy environment. We recommend the following to increase your heart rate:

• Squats
• Skipping rope
• Jumping jack
• Box jump
• Mountain climbers
• Kettlebell swings
• Burpees

Know the last three on this list will be much more demanding on your body, making you sweat and can hint a bit outside of the “cozy” part of the cardio. However, if you feel like it, go ahead. The best thing you can learn from the Cozy Cardio trend is to actually start exercising and making it an enjoyable experience.

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From that moment on, you just start exercising while doing something you enjoy at the same time. While Zuckerbrow watches something on Netflix or Disney+, you could also read a book, listen to an audiobook, or hear your favourite podcast.

Discover how to bring fun back into exercising with cozy cardio. There is a big chance that when that happens, you will begin pushing yourself more and more to new limits and will get healthier during the process.

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Consistency in exercise is like the steady rhythm of a drumbeat that builds the symphony of a healthy lifestyle. It’s not just about the immediate impact of a single workout; it’s the cumulative effect of repeated, regular effort over time that yields powerful results. When you exercise consistently, you create a habit that transforms sporadic bursts of activity into a sustained, transformative journey.

Firstly, the body responds favorably to routine. Consistent exercise establishes a predictable pattern for your muscles, cardiovascular system, and metabolism. Your body becomes more efficient in adapting to the demands placed upon it, optimizing its functions for improved performance. This adaptability translates into enhanced endurance, strength, and overall physical well-being.

Source: Cottonbro Studio on Pexels

How to Burn Fat Without Losing Muscle

Secondly, consistency is the linchpin for achieving long-term goals. Weight loss, muscle gain, and overall fitness are not achieved overnight. They are the result of a series of small, intentional actions performed consistently. By adhering to a regular exercise routine, you create a foundation for progress. Each session builds upon the last, fostering gradual improvements in both your physical capabilities and overall health.

Moreover, consistency provides mental and emotional benefits. Exercise is not just a physical endeavor; it’s a mental and emotional one as well. Regular physical activity has been shown to reduce stress, anxiety, and depression while improving mood and cognitive function. When exercise becomes a consistent part of your routine, you create a reliable outlet for releasing stress and enhancing mental clarity, leading to a more balanced and resilient mind.

Lastly, the power of consistency lies in its ability to shape lifestyle habits. It’s not merely about adhering to a strict exercise regimen but integrating physical activity seamlessly into your daily life. Consistency paves the way for a holistic approach to health, encouraging positive habits beyond the gym—whether it’s making healthier food choices, prioritizing sleep, or managing stress. In this way, exercise becomes a catalyst for broader lifestyle improvements, reinforcing a commitment to well-being that extends far beyond the confines of a workout session.

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Rowing every day for 30 days can be a transformative challenge with numerous potential benefits. Firstly, it establishes a consistent fitness routine, fostering discipline and habit formation. The daily commitment helps build momentum, making it more likely to stick with the exercise habit in the long run. Rowing is a full-body workout, engaging multiple muscle groups and promoting overall strength and endurance. Over the course of 30 days, this consistent exercise can lead to noticeable improvements in cardiovascular fitness, muscle tone, and weight management.

Rowing stands out as a low-impact exercise, making it a gentle yet effective option for individuals seeking cardiovascular and strength benefits without subjecting their joints to undue stress. Unlike high-impact exercises like running, where the joints bear the brunt of repetitive pounding, rowing minimizes impact by involving a smooth, gliding motion. The seated position and the fluidity of the rowing stroke contribute to reduced strain on the knees, hips, and ankles.

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The low-impact nature of rowing is particularly beneficial for those with joint issues, arthritis, or individuals recovering from injuries. It allows for a comprehensive workout without exacerbating existing conditions. The rowing machine’s design, with its sliding seat and adjustable resistance, enables users to control the intensity of their workout, accommodating various fitness levels and minimizing the risk of overexertion or injury.

This characteristic makes rowing an inclusive exercise option for people of different ages and fitness backgrounds. Whether you’re a seasoned athlete looking for a joint-friendly cross-training activity or someone beginning their fitness journey, the low-impact nature of rowing makes it an accessible and sustainable choice for promoting overall health and well-being.

Source: Courtesy of CrossFit Inc.

Rowing is a fantastic full-body workout that engages multiple muscle groups. The primary muscles worked during rowing include:

1. Legs: The quadriceps, hamstrings, and calves are heavily involved in the leg drive, pushing against the foot pedals.
2. Back: The latissimus dorsi (lats) muscles in the upper back are key players in the pulling motion.
3. Shoulders: The deltoids assist in the arm movement during the rowing stroke.
4. Arms: The biceps and triceps are engaged as you pull the handle towards your body.
5. Core: The abdominal muscles and lower back muscles are activated to stabilize your body during the rowing motion.
6. Glutes: The gluteus maximus is involved in the hip extension during the leg drive.
7. Forearms and Grip: Holding onto the rowing handle strengthens the forearm muscles and improves grip strength.

Using a rowing machine offers a plethora of benefits that extend beyond the cardiovascular realm. It seamlessly combines both strength and endurance training, making it a highly efficient full-body workout. The rhythmic motion engages major muscle groups, including legs, back, shoulders, and core, fostering muscular development and toning. What sets rowing apart is its low-impact nature, ensuring minimal stress on the joints compared to high-impact exercises. This makes it an excellent option for individuals with joint concerns or those seeking a workout that is gentle on the body while still delivering substantial results.

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Additionally, rowing promotes cardiovascular health by elevating heart rate and enhancing lung capacity. The continuous, fluid nature of the rowing motion encourages a consistent pace, fostering endurance and stamina. Beyond the physical benefits, rowing also offers a mental boost. The repetitive, meditative nature of the rowing stroke, coupled with the sense of accomplishment as you glide along the resistance, can be a calming and stress-relieving experience. Whether you’re aiming for weight loss, overall fitness, or a dynamic cross-training option, the rowing machine stands as a versatile tool that not only transforms your body but also provides a holistic approach to well-being.

Find out what rowing every day for 30 days can do to your body.

Source: Courtesy of CrossFit Inc.

Rowing Every Day for 30 Days – What Happens to Your Body?

In the video below, Billy Brendan went from 252 lbs (114.5 kg) to 226 lbs (102.7 kg). In 30 days, he lost 26 pounds (11.8 kg), which is remarkable, to say the least.

As Brendan got increasingly better at rowing, he increased how long he would do the activity. In the first week he did it for 1000 metres. The second week, he increased the length by 500 metres. In the 3^rd and 4^th week, Brendan rowed for a total of 2000 metres, twice as much as his first week.

He also changed his resting periods during each week, but always taking a break during the halfway point. In the first week, he rested for  1.5 minute, then 2 minutes; in the third week he rested for 2 minutes and the very last one, at his peak, he rested for 1 minute only despite rowing 2 kilometres.

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If you would like to take this fitness challenge to another level, you could do like Ben Wise and row every day 5 kilometres, or 5000 metres – which is 5 times more of what Brendan did on his first week.

Ben Wise is the owner of ZOAR Fitness and a coach with a degree in health and physical education. He also does CrossFit since 2017 and made it to Quarterfinals in 2021, 2022 and 2023.

Ben Wise wondered what would happen if he rowed 5k a day for 30 consecutive days. His decision to embark on this exercise experiment was triggered by the delivery of his Concept 2 Rower. Despite considering himself a less-than-great rower, Ben pondered the discrepancy between his rowing and biking performance, contemplating whether his biking prowess stemmed from a well-developed base.

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Having a substantial training volume in running, biking, and double unders, Ben decided to shift his focus to increasing his rowing volume rather than aiming for faster times in Met-Cons. The experiment involved committing to rowing 5k daily for 30 days.

Source: Photo Courtesy of CrossFit Inc

On the first day, Ben conducted initial testing and outlined his hypotheses. He predicted marginal improvement in his 5k time trial, enhancements in skill such as timing and coordination, and no significant soreness or fatigue due to increased volume. The primary goal was to improve his ability to clear fatigue in workouts at his “all day” pace.

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In the end, these are three things he learned from the experience:

1. Ben Wise observed a statistically significant improvement in his Time Trial time. Despite his training age and considerable experience in rowing, Ben realized that 30 days had a more profound impact on his 5k Time Trial than he initially thought. As he foresaw, his rowing sessions seldom reached the usual intensity. A review of his rowing log highlighted that the majority of efforts surpassed his 5k Time Trial pace. Interestingly, perceived efforts at 15-20s/500m above his 5k Time Trial pace remained consistent. However, Ben developed a heightened confidence in sustaining those paces for extended durations without facing mechanical or metabolic breakdown.
2. Ben Wise noted improvements in skill, encompassing timing, coordination, and posture. While lacking precise measurements for these changes, he emphasized the often underestimated significance of subjective assessments and soft skills. The perception of effort during a workout, according to Ben, holds equal importance in predicting readiness for training the following day as the actual intensity of the work.
3. As anticipated, Ben Wise did not experience soreness from rowing, attributed to the activity’s low eccentric nature. Instead, he observed a discernible increase in fatigue and the demand for recovery after each Time Trial, aligning with his expectations on both Day 1 and Day 30.

He also highlighted the strain on the nervous system from the increased endurance work, questioning conventional beliefs about Central Nervous System fatigue and emphasizing the draining effect of prolonged efforts above the lactic threshold.

In conclusion, Ben Wise’s 30-day rowing experiment provided valuable insights into the interplay of volume, intensity, skill development, and the impact on both fitness and the nervous system.

You can read more about Ben Wise’s experiment in his own website here.

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For this workout, we leaned into the expertise of Mike Israetel. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community.

Mike Israetel offers a challenging yet efficient workout using just a pair of light dumbbells. In this session, Mike demonstrates 10 exercises, each performed for two sets, totalling 20 sets that can be completed in under 20 minutes. The workout is designed for maximum effectiveness through antagonistic or unrelated supersets, allowing one muscle group to recover while another is engaged.

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Starting with dumbbell skull crushers supersetted with dumbbell stiff-legged deadlifts, Mike emphasizes the importance of transitioning seamlessly between exercises without rest. This approach optimizes the workout’s efficiency and effectiveness.

The workout continues with superset combinations like dumbbell upright rows paired with dumbbell split squats, focusing on side delts, traps, biceps, quads, and glutes.

Mike encourages a strategic approach to the workout, emphasizing science-backed principles to maximize results. He also advocates for variation, allowing individuals to tailor the exercises to their preferences and comfort levels.

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The third supersets comprises of dumbbell curls and dumbbell front squats, targeting biceps, shoulders, and quads. Mike encourages participants to push close to failure, ensuring a challenging and effective workout. The 4^th superset involves dumbbell pullovers and dumbbell chest flies, engaging lats, triceps, delts, and pecs.

Mike emphasizes the importance of controlled movements, full range of motion, and intentional pauses for optimal muscle engagement and growth. He also encourages individuals to adapt the workout based on their fitness level and the available dumbbell weights.

The session concludes with push-ups and dumbbell bent-over rows, providing a well-rounded workout that engages every major muscle group.

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In summary, here are the 10 exercises that comprises Israetel’s most effective full body workout you can do without a gym:

1. Superset 1: skull crusher, hamstring stiff-legged deadlift
2. Superset 2: upright row, split squat
3. Superset 3: bicep curl, front squat
4. Superset 4: pullovers, flyes
5. Superset 5: push-ups, bent-over rows
6. 10-20 reps, until you slow down noticeably – take no rest in between sets, unless your conditioning demands a short rest (perhaps 30 seconds is enough)

Watch the full video below of Mike Israetel guiding athlete Nick Shaw through the exercises.

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Here are some general guidelines for how often to work out based on your fitness goals:

1. For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
2. For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
3. For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
4. For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.

Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.

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Source: Andrea Piacquadio on Pexels

Full-body workouts have gained widespread popularity in the fitness community, and for good reason. They offer a holistic approach to strength training, encompassing numerous benefits that contribute to overall health and fitness. Understanding why full-body workouts are important involves considering various physiological, practical, and efficiency-related aspects.

1. Comprehensive Muscle Engagement: One of the primary advantages of full-body workouts is their ability to engage multiple muscle groups in a single session. Traditional split routines may isolate specific muscles on different days, but a full-body workout ensures that all major muscle groups are targeted regularly. This comprehensive engagement leads to balanced muscle development, reducing the risk of muscle imbalances and promoting functional strength.

2. Time Efficiency: In our fast-paced lives, time is a valuable commodity. Full-body workouts are time-efficient, as they typically require fewer sessions per week compared to split routines. Instead of dedicating separate days to different muscle groups, individuals can achieve a well-rounded workout in a shorter timeframe. This can be particularly beneficial for those with busy schedules or individuals who find it challenging to commit to lengthy gym sessions.

3. Increased Caloric Expenditure: Full-body workouts often involve compound exercises that target multiple muscle groups simultaneously. Compound movements, such as squats, deadlifts, and bench presses, demand significant energy expenditure. As a result, full-body workouts contribute to increased caloric burn both during and after the workout, supporting weight management and fat loss goals.

4. Improved Cardiovascular Health: While full-body workouts primarily focus on strength training, the incorporation of compound movements and minimal rest periods can elevate the heart rate. This cardiovascular element not only enhances overall fitness but also contributes to improved heart health. The combination of strength and cardiovascular training in a single session provides a well-rounded approach to fitness.

5. Flexibility and Adaptability: Full-body workouts offer flexibility and adaptability, making them suitable for various fitness levels and goals. Whether you’re a beginner or an experienced lifter, these workouts can be modified to accommodate individual strengths, weaknesses, and preferences. The flexibility to adjust intensity, volume, and exercise selection makes full-body workouts versatile and sustainable for long-term adherence.

Source: Li Sun on Pexels

6. Enhanced Recovery: With proper programming, full-body workouts allow specific muscle groups to rest while others are targeted. This strategic approach to exercise sequencing and rest intervals supports effective recovery. Adequate recovery time is crucial for muscle repair, reducing the risk of overtraining, and promoting overall well-being.

7. Practicality for Beginners: For beginners, navigating the complex world of fitness programs can be overwhelming. Full-body workouts simplify the process by providing a straightforward and beginner-friendly approach. They introduce individuals to a variety of exercises, helping them build a foundation of strength and confidence.

8. Hormonal Response: Full-body workouts, especially when incorporating compound exercises, can elicit a favorable hormonal response. These exercises stimulate the release of growth hormone and testosterone, both of which play key roles in muscle growth, fat metabolism, and overall fitness.

In conclusion, the importance of full-body workouts lies in their ability to deliver a time-efficient, comprehensive, and adaptable approach to fitness. Whether you’re aiming for improved strength, increased muscle mass, or enhanced cardiovascular health, incorporating full-body workouts into your fitness routine can provide a well-rounded and effective solution. It’s essential to tailor the intensity and volume to individual fitness levels and goals while considering factors such as recovery and overall lifestyle.

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Home workouts have surged in popularity due to their effectiveness in aiding weight loss and reducing body fat, all while offering the convenience and flexibility that people crave. These workouts hold a strong appeal as they can be seamlessly integrated into one’s daily routine, right within the cozy confines of their living space, rendering the need for a gym or extensive equipment obsolete. The time efficiency of home workouts is a major draw, particularly for those with jam-packed schedules, enabling them to incorporate exercise sessions without the hassle of commuting to a gym.

For many individuals, home workouts prove to be a practical solution when access to gym facilities is restricted. Be it due to geographical limitations or budget constraints, the prospect of exercising at home emerges as an accessible and budget-friendly alternative. Furthermore, the privacy and comfort of working out in one’s personal space resonate with those who may feel self-conscious in a public gym environment.

The adaptability of home workouts is yet another driving force behind their soaring popularity. Individuals can tailor their routines to align with their preferences and fitness levels, thus fostering consistency in their exercise regimen. Altogether, home workouts have become the go-to choice for individuals seeking effective and convenient methods to attain their fitness objectives, all without compromising their hectic lifestyles or sacrificing their comfort.

Max Posternak, the brains behind this compilation of the top 10 fat-burning exercises for home use, is the founder of Gravity Transformation. This website is dedicated to providing valuable tips and training guidance for individuals looking to enhance their fitness levels and shed excess weight. Max’s YouTube channel boasts an impressive subscriber count of over 5.5 million. Below, you can find his insights on the most effective exercises to lose fat at home.

The 10 Best Exercises to Lose Belly Fat at Home

Below are the 10 best exercises to lose belly fat at home according to Max Posternak.

1. Burpees
2. Plyo Lunges
3. Mountain Climbers
4. High Knees
5. Speed Punches or Jab/Cross
6. Sit throughs
7. Squat Jumps
8. Forearm to Full Planks
9. Lateral Lunges
10. Bicycle Sit-ups

It is crucial to stress that while these exercises are indeed highly effective for weight loss and fat reduction, achieving substantial results necessitates a comprehensive approach. A healthy and well-balanced diet assumes a pivotal role in supporting exercise endeavors and promoting overall health and wellness. Adequate nutrition serves as the essential fuel for workouts, aids in muscle recovery, and synergizes with regular exercise to help individuals attain their weight loss objectives.

In summary, home workouts present a convenient and efficient avenue for accomplishing weight loss and body fat reduction, all without the necessity of specialized equipment or a gym membership. The ten exercises featured in this workout regimen have been carefully chosen for their capacity to engage multiple muscle groups, elevate heart rate, and increase breathing rate, rendering them highly effective for burning calories and shedding fat.

By amalgamating these exercises into a well-structured workout routine and complementing them with a well-rounded diet, individuals can embark on a successful fitness journey within the comfort and seclusion of their own living space. The adaptability and accessibility of home workouts make them a valuable option for individuals looking to prioritize their health and fitness while accommodating their distinct lifestyles.

To structure a workout using these exercises, Max suggested performing each exercise for 20 seconds with a 10-second break, repeating each exercise for 6-9 sets. This high-intensity interval training routine could burn between 500 to 1,000 calories within an hour.

To see how to perform each of these exercises correctly and to get a better understanding of why they are comprised in this list, watch the video below from Posternak himself.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Source: CrossFIt Inc

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

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• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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Source: Karl Solano on Pexels

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Although this workout was presented as an answer for those looking to stay in shape indoors during the pandemic, it is still highly valuable nowadays as some people prefer not to go to the gym to workout, or simply can’t.

He emphasizes the importance of maintaining gains despite being unable to access gyms. For that, Jeff presents a comprehensive bodyweight workout program suitable for various fitness levels, including beginners and advanced individuals.

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Perfect Full-Body Workout to Do at Home

The workout consists of two parts, labelled as Workout A and Workout B.

If you’re giving this workout a shot for the first time, it is recommended to go with the Workout A variation. However, if you’re aiming for a more thorough total body split workout routine, you can either integrate Workouts A and B into a twice-weekly schedule, or for an even better approach, alternate between Workouts A and B on Mondays, Wednesdays, and Fridays each week.

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Workout A is introduced as a total body workout focusing on six major areas. It starts with a lower body exercise, the Alternating Single Leg Box Squat, with varying difficulty levels based on one’s ability. The routine progresses with Upper Body Push exercises, including Handstand Push-Ups and Power Push Aways, followed by Lower Body Posterior Chain exercises like the Alternating Heel Touch Squat.

The workout transitions back to Upper Body Pull exercises, featuring Pull-Ups and Seated Pull-Ups. Jeff includes explanations for different ability levels and modifications. He then presents a Core Circuit involving exercises such as the Reverse Corkscrew and Black Widow Knee Slide, which target both lower and upper abdominal muscles.

The session concludes with Corrective Exercises, including the Angel and Devil stretch, which engages the posterior chain. Jeff emphasizes continuous movement without rest between exercises, promoting progressive overload through cumulative fatigue.

Workout B is the second part of the program and follows a similar structure. It starts with exercises like the Slick Floor Bridge Curl and Long Leg March to target the posterior chain. Upper Body Push exercises include Variable Wall Push-Ups, while Upper Body Pull exercises comprise Chin-Ups and Inverted Rows. The workout also features exercises like the Alternating Crossover Step-Up and Split Squat Jump for the lower body.

The Core Circuit in Workout B involves exercises like the Ab Halo and V Up Tuck, engaging both upper and lower abs. The routine wraps up with Corrective Exercises, such as the Reverse Hyperextension, which focuses on the glutes and lower back.

Jeff emphasizes that the workouts should be done in an alternating fashion, three times a week, and provides guidance on making the exercises more challenging or easier based on individual fitness levels.

In a nutshell, here are the workouts.

Workout A:

Complete a total of 2-3 sets of the workout prescribed above.

Total workout time: 35-50 minutes

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Workout B:

Complete a total of 2-3 sets of the workout prescribed above.

Total workout time: 35-50 minutes

Watch the entire video below to understand how to perform each of the movements from Cavaliere’s perfect full-body workout to do at home.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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Functional strength refers to the physical capacity to perform everyday movements and tasks with efficiency, stability, and control. It’s about developing strength that translates directly to real-world activities, rather than focusing solely on isolated muscles or lifting heavy weights.

Functional strength training emphasizes movements that mimic or directly improve the way the body functions in daily life, such as bending, twisting, pushing, pulling, and carrying. By enhancing functional strength, individuals can better handle the demands of daily activities, sports, and unexpected challenges, leading to improved overall movement quality and reduced risk of injury.

Functional strength prioritizes movements that are dynamic, multi-joint, and engage the core for stability. This approach not only builds strength but also fosters improved coordination, balance, and joint mobility, contributing to a well-rounded and adaptable physical foundation. And the person who came up with this list of the only 3 exercises you need for total body functional strength is no other than Adam Sinicki.

Adam Sinicki is known online as “The Bioneer.” He is a health and fitness writer, a personal trainer and has gathered almost half a million subscribers on his YouTube Channel.

Source: Courtesy of CrossFit Inc.

See it all below.

The Only 3 Exercises You Need for Total Body Functional Strength

In a video, Adam Sinicki contemplates the idea of narrowing down his favourite exercises to a minimal set that would still offer a comprehensive workout. He discusses the concept of the “thunctional three” – a set of three exercises he believes could provide a well-rounded full-body workout. He emphasizes the need to train various aspects of performance, such as mobility and rotation.

Adam introduces the first exercise as the “lizard crawl,” explaining its benefits in terms of strength training, mobility, and dynamic movement. He provides detailed instructions on how to perform the exercise correctly in a video at the end of this article, but here is a quick overview.

To perform the lizard crawl, follow these steps:

1. Starting Position: Begin in a quadruped position on the floor. This means your hands are placed under your shoulders, and your knees are under your hips. Your back should be parallel to the ground.
2. Contralateral Movement: Reach your right arm forward as you simultaneously extend your left leg straight back behind you. This is the contralateral movement that characterizes the lizard crawl.
3. Push and Crawl: As you reach forward with your right arm and extend your left leg back, begin to push your body up off the ground. This movement is similar to a one-arm push-up. This combination of reaching and pushing propels your body forward.
4. Alternate Sides: After pushing off, repeat the movement with the opposite side. Reach your left arm forward while extending your right leg back. Again, push off the ground to move your body forward.
5. Maintain Core Stability: Throughout the crawl, keep your core engaged and your body parallel to the ground. Avoid letting your hips sag or twist as you move.
6. Controlled Movement: Perform the crawl in a controlled and deliberate manner. Try to maintain a smooth rhythm and fluid motion as you alternate sides.
7. Dynamic Aspect: The lizard crawl involves a dynamic component, so embrace the slight changes in movement with each step. This helps improve coordination, agility, and overall body control.
8. Continuous Motion: Repeat the contralateral crawling pattern, moving forward or covering a designated distance. To challenge yourself further, you can crawl uphill and downhill or change directions.

Remember that the lizard crawl is a complex movement that engages multiple muscle groups and requires coordination. It’s beneficial for improving upper body strength, core stability, shoulder mobility, and hip mobility. As with any exercise, it’s important to start at a comfortable level and gradually increase the intensity as you become more familiar with the movement.

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Next, Sinicki introduces the “crossbody clean and press” as the second exercise. He explains the movement pattern, highlighting its combination of hip hinge and squat, along with the vertical pressing motion for building shoulder strength. This movement is done with a kettlebell.

“You’re going to put that [kettlebell] down on the floor in front of one leg then you’re going to squat and hinge down, reach across with the opposite arm, bring it up into the rack position and then press it overhead. Note that this isn’t a clean and jerk this is a clean and press,” Sinicki explains.

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The third exercise, the “bodyweight row,” is introduced as a horizontal pulling movement. Adam discusses its benefits for posture improvement, shoulder stability, and rear delt engagement. He also mentions an advanced variation – the “arched back pull up.”

To perform the bodyweight row, follow these steps:

1. Setup: Find a sturdy horizontal bar, such as a Smith machine bar or a TRX suspension trainer. The bar should be at waist height or slightly higher. If using a TRX, adjust the straps so that the handles are at waist level.
2. Grasp the Bar: Stand facing the bar and reach out to grasp it with an overhand grip (palms facing away from you). Your hands should be slightly wider than shoulder-width apart.
3. Position Yourself: Walk your feet forward while leaning back, so your body is at an angle to the ground. Your heels should be on the floor and your body should form a straight line from your head to your heels. The further you walk your feet forward, the more challenging the exercise becomes.
4. Rowing Movement: Pull your chest up toward the bar by bending your elbows and squeezing your shoulder blades together. Focus on using your back muscles to initiate the movement. Your body should move in a straight line.
5. Peak Contraction: At the top of the movement, your chest should be close to the bar and your elbows should be bent at about a 90-degree angle.
6. Lowering Phase: Slowly lower your body back down to the starting position while maintaining control. Fully extend your arms but keep a slight bend in your elbows to keep tension on the muscles.
7. Repetition: Perform the desired number of repetitions. Aim for a controlled and smooth motion throughout the exercise.

And that is Sinicki’s only 3 moves you need for total body functional strength. To understand fully why he picked these exercises, watch his full video below.

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How Often Should You Train?

For building functional strength, it’s generally recommended to aim for a workout routine that includes strength training exercises 2 to 3 times per week. This frequency allows for adequate recovery between sessions while still providing consistent stimulus to promote strength gains and movement improvement. Consistency is key because functional strength is not just about short-term results; it’s about building a foundation of physical capability that translates to everyday activities and overall well-being.

Consistency is crucial for several reasons. First, it helps create a progressive adaptation in the body. Regular workouts signal the body to adapt and become stronger over time. Second, consistency allows for the reinforcement of proper movement patterns. Functional strength training focuses on movements that mimic real-life activities, and consistent practice helps ingrain these patterns into your muscle memory, making them more natural and efficient. Third, maintaining a consistent routine helps prevent muscle imbalances and reduces the risk of injury by promoting balanced strength and joint stability. Lastly, functional strength is a long-term goal, and achieving lasting results requires ongoing effort and commitment, which consistency supports.

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Jeremy Ethier, a renowned fitness trainer and Kinesiology graduate, is the co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research.

Ethier presents a comprehensive approach to utilizing cardio effectively for shedding stubborn belly fat. As he delves into the topic, he highlights the common misconceptions surrounding cardio routines and the need for a strategic approach to overcome fat loss plateaus.

Addressing the various metabolic adjustments that occur during weight loss and improved cardiovascular fitness, Jeremy emphasizes the importance of crafting a cardio plan that adapts over time. He underscores the necessity of combining cardio with a calorie deficit from the diet to ensure optimal results.

How Much Cardio should You do to Lose Belly Fat?

Jeremy’s four-step cardio plan is designed to progressively counteract the body’s tendency to burn fewer calories throughout the day as weight is lost. He recommends starting with a low-impact, low-intensity baseline cardio routine, such as ten minutes of incline walking or light cycling daily. This initiates a routine and prepares the body for gradual progression.

As weight loss progresses and fat loss plateaus arise, Jeremy suggests incrementally increasing the duration and difficulty of cardio sessions. He outlines the importance of maintaining consistent step counts, adhering to a structured weightlifting routine, and monitoring calorie intake to prevent compensation.

Jeremy’s strategy also accounts for post-fat loss maintenance, offering two options for sustaining results. One approach involves finding a sustainable cardio routine to maintain the new physique, while the second option focuses on tapering down cardio gradually as the body adapts. He advises monitoring bodyweight closely and potentially integrating a reverse diet strategy to optimize long-term success.

Throughout his video, Jeremy underscores the significance of pairing cardio with weightlifting and a balanced nutrition plan to achieve comprehensive and lasting fat loss results. By emphasizing the gradual progression of the cardio routine and maintaining consistency, individuals can work toward effectively stripping off belly fat and achieving their desired physique.

Watch the full video below for all the information you need from Ethier himself and how much cardio you should be doing to lose belly fat.

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How to Increase Your Metabolism

Maintaining an optimal body fat percentage can contribute significantly to your overall health and well-being. Here are several potential advantages associated with having a lower body fat percentage:

1. Reduced Risk of Chronic Diseases: Research indicates that maintaining a low body fat percentage can help mitigate the risk of chronic ailments such as heart disease, diabetes, and specific types of cancer.
2. Enhanced Cardiovascular Health: Lower body fat levels are linked to improved cardiovascular well-being, including lower blood pressure and cholesterol levels.
3. Improved Physical Performance: Attaining a lower body fat percentage can enhance athletic capabilities by increasing strength, speed, and endurance.
4. Joint Strain Reduction: Excessive body fat can exert additional pressure on joints, resulting in discomfort and a heightened vulnerability to injuries. Maintaining a lower body fat percentage can alleviate this strain and safeguard joint health.
5. Enhanced Self-Esteem and Body Image: For some individuals, maintaining a low body fat percentage can elevate self-esteem and body image, promoting better mental health and overall well-being.

It is essential to recognize that excessively low body fat percentages can yield negative consequences, including hormonal imbalances, compromised immune function, and diminished bone density. Striving for a healthy body fat percentage, rather than an extremely low one, is advisable. Consulting a healthcare professional can help determine an appropriate and healthy body fat percentage for you.

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To effectively burn fat, creating a calorie deficit by expending more calories than you consume is crucial. Employ these strategies to facilitate fat loss:

1. Regular Exercise: Engaging in cardiovascular activities like running, cycling, or swimming aids in burning calories and elevating metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Incorporate Strength Training: Building muscle contributes to increased calorie expenditure at rest, as muscle tissue necessitates more energy for upkeep than fat tissue. Integrate strength training exercises, such as weightlifting or bodyweight routines, into your regimen.
3. Heighten Physical Activity: Seek opportunities to elevate overall physical activity levels during the day, such as opting for stairs instead of elevators, parking farther from your destination, or taking walks during breaks.
4. Consume a Balanced, Low-Calorie Diet: Prioritize whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Minimize consumption of sugary, high-fat, and processed foods.
5. Hydration: Staying adequately hydrated can induce a sense of fullness and aid in preventing overeating.
6. Prioritize Sleep: Insufficient sleep can disrupt hormones responsible for appetite and metabolism regulation, potentially leading to weight gain. Strive for 7-8 hours of nightly sleep.

Remember, sustainable fat loss necessitates patience and dedication. Concentrate on adopting healthy lifestyle modifications that can be sustained long-term, rather than seeking quick-fix solutions.

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Metabolism refers to the chemical processes that occur within an organism to maintain life. It is an essential process that is responsible for converting food into energy, building and repairing tissues, and removing waste products from the body.

Metabolism is important for several reasons:

1. Energy production: Metabolism is responsible for converting the food we eat into energy that our cells can use. This energy is necessary for all bodily functions, from breathing to walking.
2. Tissue maintenance: Metabolism is also responsible for building and repairing tissues in the body. This includes the growth and repair of muscles, bones, and organs.
3. Waste removal: Metabolism helps to eliminate waste products from the body, such as carbon dioxide, urea, and other toxins.
4. Regulation of body weight: Metabolism plays a key role in regulating body weight. A slow metabolism can make it more difficult to lose weight, while a fast metabolism can help to burn more calories.
5. Hormone production: Metabolism is responsible for the production of hormones, which are chemical messengers that regulate various bodily functions.

Overall, metabolism is a critical process for maintaining optimal health and wellness. A healthy metabolism helps to ensure that the body is functioning properly, which can help to prevent a variety of health problems.

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The question of “how to reduce belly fat” is a common one that many people ask. This is quite understandable, as gaining belly fat is straightforward, while losing it is notoriously challenging. Despite attempting various exercise regimens and maintaining a healthy diet, shedding belly fat can often appear unattainable.

Regrettably, aside from surgical options, there is currently no scientifically proven method for targeted reduction of fat specifically from the belly region. Nonetheless, there exists an exercise that remains underutilized yet remarkably potent in effectively combatting even the most stubborn belly fat.

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And who talked extensively about the number 1 top exercise to lose belly fat quickly? Jeremy Ethier. He is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research.

Losing belly fat can be difficult for several reasons:

1. Genetics: Genetics can play a role in where your body stores fat. Some people are more prone to storing fat in their bellies, which can make it more difficult to lose.
2. Hormones: Hormones, such as cortisol and insulin, can affect how your body stores fat, especially in the belly area. High levels of cortisol, which is a stress hormone, can lead to increased belly fat.
3. Age: As you age, your metabolism slows down, making it more difficult to lose weight and belly fat.
4. Poor Diet: A diet high in processed foods, sugar, and saturated fats can contribute to increased belly fat. Eating a healthy diet is important for losing belly fat.
5. Lack of Exercise: Exercise is crucial for burning calories and reducing belly fat. A sedentary lifestyle can make it more difficult to lose belly fat.
6. Sleep: Lack of sleep can affect hormones that regulate appetite and metabolism, making it harder to lose belly fat.

However, as Ethier explains below, there is one exercise can that greatly help you shed excess body fat and help you lose belly fat quickly.

Source: Karl Solano on Pexels

The Number 1 Top Exercise to Lose Belly Fat Quickly

The difficulty in losing belly fat primarily stems from the fact that fat reduction varies in different parts of the body, primarily influenced by genetic factors. While genetic predispositions may pose a challenge for those aspiring to attain a slim or toned abdomen, a viable solution is attainable.

Creating a calorie deficit remains the fundamental mechanism for fat loss. Over time, sustained adherence to this principle results in the reduction of excess fat from all areas of the body, even if genetic factors predispose excess fat to accumulate in the belly region.

While dietary modifications constitute the primary means of establishing a calorie deficit, integrating supplementary exercises can help sustain an elevated metabolism during the weight loss process. However, not all exercises yield equivalent outcomes. Activities like running, rowing, cycling, and high-intensity interval training (HIIT) are renowned for rapidly expending calories.

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Nevertheless, the majority of individuals struggle to maintain consistent engagement with traditional cardio workouts for a sufficient duration to target stubborn fat areas. It is not that these approaches are ineffective—on the contrary, they can yield results with dedication. The crux of the issue lies in their demanding nature and the considerable willpower they demand.

This is not to undermine the importance of high-intensity cardio exercises, which certainly have their place, and some individuals can adhere to them with ease. Personally, I engage in such rigorous sessions periodically for conditioning purposes. Nonetheless, they no longer constitute my primary fat loss strategy, nor should they be for most individuals aiming to combat stubborn belly fat and sustain its reduction. To truly address persistent belly fat and uphold its elimination, a sustainable, lifelong approach is requisite. So, what is the answer? The optimal exercise for reducing belly fat is walking.

Source: Jupilu on Pixabay

It stands as the most manageable, least taxing, and adaptable form of cardio exercise.

Research indicates that intensive forms of cardio, such as HIIT or running, while time-efficient, do not exhibit superior fat loss effects when contrasted with longer yet less demanding cardio forms, like walking. This finding is logical; the body’s concern is not the intensity of the calories burned but the consistency of the effort sustained over time. Upon closer analysis, the caloric expenditure from walking accumulates significantly, rendering it impactful.

Now that the merits of walking have hopefully been established, let us delve into the specifics of employing walking to target belly fat reduction. The initial step involves assessing your current average step count. Utilize the health app on your iPhone or Google Fit if you possess an Android device. After a week, compute your daily average step count. Some individuals may discover that their step count falls short, a revelation that presents a favourable opportunity for improvement.

Set an achievable goal, initially aiming to add an extra 2,000 steps to your daily routine. Given that an average person takes around 1,200 steps during a 10-minute walk, integrating two 10-minute walks into your day fulfils this objective. Upon establishing consistency with this regimen, progress to an additional 2,000 steps incrementally, pursuing a goal of consistently reaching at least 8,000 steps, or potentially up to 15,000 steps—the range that appears most effective for fat loss and overall well-being.

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Source: Gustavo Fring on Pexels

Small efforts accumulate, yielding noteworthy results. By implementing these strategies, you will likely observe a substantial rise in your step count and a remarkable contribution to your fat loss journey over time.

Nonetheless, it is imperative to emphasize that walking or any form of cardio only proves effective for fat loss when complemented by dietary adjustments. Leverage your diet as the primary means to create a calorie deficit, enhancing the process through the inclusion of walking.

Watch the video below for more information about the number 1 top exercise to lose belly fat quickly.

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So how can you use walking to get lean and shed fat? Here are the ideas that Mario Tomic implemented in his life to get below 10% body fat.

1. Walk during meetings and calls – if you are on the phone talking to someone, walk while you do it.
2. Walking and learning – watching a video on YouTube to further your knowledge, you can do it while walking. The same can be said about listening to an audiobook or a podcast.
3. Walk between sets – instead of just staying next to your barbell while waiting for that 60-90 seconds of rest between sets, how about walking around to keep active?
4. Make walking a social activity – if you are hanging out with friends, go out for a walk.
5. Walk as part of your morning or evening routine – you can incorporate walking as a morning habit or a pre-bed routine (it doesn’t have to be long walks either, but be consistent).
6. Look for more walking opportunities – park further from the grocery store, take the stairs instead of the elevator, and be more active with little things as they add up in the end.

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Jeremy Ethier, a renowned fitness trainer and Kinesiology graduate, is the co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research

In this full-body home workout routine, you will embark on a journey to challenge the common misconception that home workouts are inferior for muscle growth. While it is true that many bodyweight workouts at home routines may not yield optimal results, the key lies in proper design and execution.

How to Build Muscle at Home: The BEST Full Body Workout for Growth

The first crucial aspect emphasized is the need to push oneself to near failure for every set performed in the full-body home workout routine. This ensures the activation of all motor units within the muscles, leading to substantial growth akin to using heavier weights in a gym setting. The importance of working with a weight or resistance equivalent to at least 30-40% of one’s 1 rep max is also highlighted, resulting in approximately 30-40 reps per set for maximum growth potential.

With these principles in mind, let’s delve into the specifics of the full home workout. The initial exercise entails narrow grip push-ups, where the hands form a diamond shape, targeting the chest and triceps. The inverted row is then employed to focus on the overall back, with an emphasis on the mid-back region for thickness. Transitioning to the third exercise, you perform pike push-ups, which predominantly engage the shoulders and triceps. The following move involves targeting the back, specifically the lats, through a vertical pulling angle using sliding lat pulldowns.

Proceeding with the workout, do bicep towel curls to isolate the arms. To further focus on the long head of the triceps, they can seamlessly switch over to perform tricep extensions using the same towel setup used for bicep curls.

Recognizing that bodyweight squats may not suffice for most individuals, the workout incorporates assisted pistol squats using the towel setup, effectively engaging the quads and glutes. The Bulgarian split squat with the rear leg elevated on a platform is the eighth exercise, adding additional emphasis to the quads and glutes. Conclude the workout with the sliding leg curl, targeting the hamstrings through both hip and knee extension.

Rest and recovery are essential components of any workout routine, including home workouts. Adequate rest of approximately 2 minutes between sets is recommended to allow the muscles to recuperate and perform optimally. To save time while maintaining effectiveness, you can perform the upper body exercises in a superset fashion.

By following this meticulously crafted and scientifically informed full body home workout routine, you will experience a journey of growth, strength, and self-improvement. The emphasis on proper execution and targeted exercises ensures that one’s home workouts can yield results that rival those achieved in traditional gym settings. With dedication, consistency, and the right knowledge, anyone can achieve their fitness goals from the comfort of their own home.

Home workout (superset):

SUPERSET:

• Diamond Push-Ups: (4 sets – 2 flat, 2 decline)
• Inverted row (4 sets)

SUPERSET:

• Pike Push-ups (3 sets)
• Lat pulldowns on floor (3 sets)

SUPERSET:

• Biceps towel curl (2 sets”
• Tricep bodyweight extensions (2 sets)
• Assisted pistol squat (3 sets each side)
• Bulgarian split squat (3 sets each side)
• Hamstring leg curls (4 sets)

Do this workout 3-4 times a week for maximum gains.

To see Ethier explaining why each exercise is best for maximum muscle growth, watch the full video below.

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Pros of Doing Bodyweight Exercises

There are also many other reasons to start doing calisthenics besides a leaner, but strong physique:

• Do it anywhere – as it usually utilises bodyweight, you can do most of the movements anywhere, even while on vacation.
• Joint strength – when you start progressing to other movement standards, you will require your joints to do extra work to hold your body weight. That is simply not used during normal gym exercises.
• Strength everywhere – you will work out your entire body. No more “skip leg” days.
• Impress anyone – this can sound a bit pathetic, but you will definitely impress people around you if you can perform some of the more advanced movements.
• Inexpensive – you can do many exercises with nothing but your sheer will, or you can find a bar at a playground or buy your own and incorporate even more exercises into your routine.
• Great for weight loss – as this type of training involves multiple muscle groups, it usually burns more calories than common cardio and adds to your overall energy expenditure.

Source: CrossFIt Inc

Cons of Doing Bodyweight Exercises

The good thing about calisthenics is that there are not many downsides to doing it. After all, since when is doing bodyweight workouts bad for you? It is not. So what are the disadvantages of doing calisthenics?

• No bulking – if you are looking to get ripped with giant muscles, your best bet is to do powerlifting and stick to the gym. Bodyweight exercises will get you fit, but a more lean-looking physique.
• Not great if you are recovering – if you had surgery or are doing physical therapy, calisthenics will not help you, and could potentially injure you even further. Bodyweight exercises are fundamental, but you are still lifting a lot of weight, whereas in a gym you can strengthen your leg by lifting literally any weight you want.
• You can hit a plateau – when you start training, you want to keep progressing, and that can be tricky or disappointing when doing calisthenics because you will only use your body weight. Weight training is easier, you just add more weight, but with calisthenics you need to find ways to challenge yourself more utilizing the only weight you have available.

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When it comes to bodyweight exercises, there are several principles that you should definitely follow to maximize your results and ensure safety:

1. Proper Form and Technique: Focus on maintaining correct form and technique throughout each exercise. This helps target the intended muscles effectively and reduces the risk of injury. Start with proper alignment, engage the targeted muscles, and execute each movement with control and stability.
2. Progression: Progression is key to continuously challenge your muscles and stimulate growth. As you get stronger, gradually increase the difficulty of your bodyweight exercises. This can be achieved by adding variations, increasing repetitions or sets, adjusting leverage or range of motion, or incorporating advanced progressions.
3. Full Range of Motion: Perform exercises through their full range of motion, aiming for a complete extension and contraction of the muscles involved. This ensures that you engage the muscles fully and enhances flexibility and mobility.
4. Balanced Routine: Include a variety of bodyweight exercises that target different muscle groups to create a well-rounded routine. Balance upper body, lower body, and core exercises to avoid muscle imbalances and promote overall strength and stability.
5. Consistency and Frequency: Consistency is crucial for progress. Aim to perform bodyweight exercises regularly, ideally 2-3 times per week or more, depending on your goals and fitness level. Consistency over time leads to improved strength, endurance, and muscle development.
6. Proper Warm-up and Cool-down: Before starting your bodyweight workout, warm up with dynamic stretches or light cardio to increase blood flow, loosen up the joints, and prepare the muscles for exercise. Afterward, cool down with static stretches to improve flexibility and promote recovery.
7. Listen to Your Body: Pay attention to your body’s signals and adjust the intensity or modify exercises as needed. Respect your limits and avoid pushing yourself to the point of pain or excessive fatigue. Gradually progress while being mindful of any discomfort or signs of overexertion.
8. Rest and Recovery: Allow your body sufficient time to rest and recover between workouts. Muscles need time to repair and grow stronger after exercise. Incorporate rest days into your routine and prioritize sleep and proper nutrition to support recovery.
9. Adaptability: Bodyweight exercises can be adapted to various fitness levels and settings. Whether you’re a beginner, have limited space or equipment, or prefer home workouts, bodyweight exercises offer flexibility and versatility.
10. Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long run. Find variations and progressions that challenge you while keeping your workouts engaging and fun. Enjoying your workouts increases adherence and helps you stay motivated.

Remember to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have underlying health conditions or injuries.

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If you go online, you will see countless workout videos for people who want to get leaner, stronger, fitter, more athletic or simply healthier. Those videos can vary from as little as 5 minutes to as long as more than an hour.

In any case, is 15 minutes enough time for a full body workout? Should it be longer? Or perhaps shorter? To help answer that, we turn to the expertise of the guys from the Mind Pump Podcast.

The Mind Pump Podcast is an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.

If you are wondering if the workout you are doing at the moment is long enough, this is the ultimate answer you were looking for.

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Is 15 Minutes Enough Time for a Full Body Workout?

Sal Di Stefano poses the question to the other hosts, but immediately changes the framing of the question. According to him, “Is 15 minutes enough time for a full body workout” wrong.

“The question really is can you send the right signal for adaptation in just 15 minutes,” he says. Why is that the correct way to question? Because, provided you are challenging your body enough, it doesn’t matter how long it takes, as long as you challenge it so that it tries to adapt to the new exercise/movement/workout.

And according to him, when the question is framed correctly, the answer is yes!

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Source: Courtesy of CrossFit Inc.

Schafer goes a bit further and says it is all about understanding training instead of just doing exercises. “Something that is programmed really well can be extremely effective and it is not about the time that you spend in the gym as it is how effective is the few movements you are doing in that short period of time.”

The hosts of the show go on to explain that when total volume is equated, the results are equal. For example, if you training your chest 4 times a week doing 3 sets of 10 reps each time, you are training your chest weekly 120 reps. If you go to the gym twice and do 6 sets of 10 reps, you are still doing the same amount of weekly volume and the result will be very similar.

However, exercise selection is also crucial when it comes to training for only 15 minutes for a full body workout session. Some exercises are better than others depending on your goals. If you want to burn more calories, you are better with full body movements that challenge your heart rate and lung capacity. If you want to build muscle, you are better with heavy lifts with compound movements.

Regardless of all that, you still need to pay attention to your diet and know how to eat, how to use calculate your macros and be consistent and diligent with it.

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For a full explanation from the hosts of the podcast, watch the video below.

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As short as possible, here are the basics of building muscle, in case you don’t know yet:

1. Resistance Training: Engaging in regular strength training exercises is crucial for stimulating muscle growth. Resistance exercises include weightlifting, bodyweight exercises, and resistance machine workouts.
2. Progressive Overload: To promote muscle growth, progressively challenge your muscles by gradually increasing the intensity, volume, or difficulty of your workouts over time. This can be achieved by lifting heavier weights, performing more repetitions, or reducing rest periods between sets.
3. Proper Nutrition: A balanced and nutrient-rich diet is essential for muscle growth. Ensure you consume enough protein to support muscle repair and synthesis.
4. Caloric Surplus: To build muscle, you generally need to consume more calories than you burn (caloric surplus). This provides the necessary energy and nutrients for muscle growth.
5. Sufficient Rest and Recovery: Muscles grow and repair during periods of rest, so allow adequate time for recovery between workouts. Aim for 7-9 hours of quality sleep per night to support optimal recovery. Additionally, consider incorporating rest days into your training program to avoid overtraining and prevent injuries.
6. Consistency and Patience: Building muscle takes time and dedication. Consistency in your training and nutrition is key. Stick to a well-designed workout program and maintain a balanced diet over the long term.

How to Increase Your Metabolism

To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Many people strive to lose fat while maintaining their muscle mass, but they often make common cardio mistakes along the way. By training intelligently and avoiding these errors, you can save time and energy.

Cardiovascular exercise still has its place in your training, even if your main goal is to gain muscle or get stronger. Having good cardio fitness is beneficial for various aspects of life. It can enhance your overall work capacity and aid in faster recovery between sets during strength training. Additionally, cardio plays a crucial role in long-term weight maintenance.

Source: Pixabay

However, it’s important to avoid certain cardio mistakes. And Jeff Nippard listed the 5 worst cardio mistakes everyone does for fat loss. Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.

5 Worst Cardio Mistakes Everyone Does for Fat Loss

One common misconception is thinking that cardio alone is sufficient for fat loss. In reality, addressing your diet is equally important for effective fat loss. Trying to compensate for a poor diet by solely relying on cardio is not a good approach. While cardio has its benefits, it is most effective when combined with a well-balanced nutrition plan.

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The timing of your cardio sessions in relation to your strength training is also essential. Cardio can have an impact on your strength training, as the pathways for muscle endurance and muscle hypertrophy differ. While the question of whether to do cardio or strength training first is still debated, if your goal is to lose fat and build muscle, it’s recommended to prioritize weight training and perform cardio either afterwards or as a separate session.

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Another mistake is doing excessive-intensity cardio. There are two types of cardio: Low-Intensity Steady State (LISS) and High-Intensity Interval Training (HIIT). Although HIIT is often considered more effective for fat loss, it doesn’t necessarily result in greater fat loss compared to LISS. HIIT workouts are time-efficient and can be enjoyable for some individuals, but they may require longer recovery time and potentially interfere with your weight training.

Furthermore, doing too much cardio can also be counterproductive. While you may have nailed the timing and intensity, excessive endurance training can lead to a decrease in muscle hypertrophy, strength, and power. Finding the right balance is crucial.

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Relying solely on fasted cardio as a means to enhance fat loss is another misconception. While it may seem appealing and promising, exercising in a fasted state doesn’t significantly influence overall weight loss or changes in body composition. Instead, focus on maintaining a sustainable and safe caloric deficit over a specific period of time, and schedule your cardio sessions based on what works best for your personal schedule.

In summary, incorporating cardio into your training routine can be beneficial for fat loss and overall fitness. However, it’s important to avoid common mistakes such as relying solely on cardio for fat loss, timing cardio improperly in relation to strength training, doing excessive intensity or volume of cardio, and relying too much on fasted cardio. By understanding and addressing these mistakes, you can optimize your cardio training and achieve better results in your fitness journey.

In a nutshell, these are the 5 worst cardio mistakes everyone does for fat loss according to Jeff Nippard:

1. Thinking you only need to do cardio to lose fat
2. Mistiming cardio and strength
3. Getting the intensity wrong
4. Doing too much cardio
5. Relying on fasted cardio

To have a full grasp of why these are mistakes for those trying to lose weight through cardio, see Nippard’s explanation in the video below.

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Cardio, short for cardiovascular exercise, is beneficial for weight loss due to several reasons:

1. Calorie Burn: Cardio exercises, such as running, cycling, or swimming, increase your heart rate and engage large muscle groups in continuous movement. This elevated heart rate and sustained physical activity help burn calories, which is essential for weight loss. By creating a calorie deficit (burning more calories than you consume), your body taps into stored fat as an energy source, leading to weight loss over time.
2. Increased Energy Expenditure: Cardiovascular workouts raise your overall energy expenditure during the exercise session and even afterward. This effect, known as excess post-exercise oxygen consumption (EPOC) or the “afterburn” effect, means your body continues to burn calories at an elevated rate even after you finish your workout. The duration and intensity of cardio exercise can impact the magnitude and duration of the afterburn effect.
3. Improved Metabolic Rate: Regular cardio training can increase your metabolic rate, both during exercise and at rest. Intense cardio sessions can temporarily boost your metabolism, and over time, regular cardio workouts can contribute to a higher resting metabolic rate. This means your body becomes more efficient at utilizing calories, including stored fat, for energy, thereby supporting weight loss efforts.
4. Appetite Regulation: Cardiovascular exercise can help regulate your appetite and reduce cravings. Engaging in cardio workouts can increase the production of hormones, such as serotonin and endorphins, which help improve mood and reduce stress. This can lead to decreased emotional eating or excessive snacking, making it easier to adhere to a calorie-controlled diet conducive to weight loss.
5. Overall Health Benefits: Cardio exercises provide numerous health benefits beyond weight loss. They improve cardiovascular health, strengthen the heart and lungs, enhance circulation, and lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers. By improving your overall health, cardio exercises support your weight loss journey and promote long-term well-being.

It’s worth noting that while cardio is an effective tool for weight loss, combining it with a well-balanced diet and strength training can yield even better results. Strength training helps build muscle mass, which increases your resting metabolic rate and supports fat loss. Additionally, a comprehensive fitness program that includes a combination of cardio, strength training, and proper nutrition is vital for overall health, body composition improvement, and sustainable weight loss.

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The quest to achieve a flat stomach and eliminate belly fat is a common goal shared by many individuals. When searching for solutions, it’s easy to come across a plethora of information online. However, it’s crucial to approach this topic with a clear understanding.

Before embarking on extreme measures such as crash diets, detox juices, cleanses, or relying on fat burners, it’s essential to acknowledge a fundamental fact: you cannot selectively target fat reduction in specific areas of your body through natural means. In other words, you cannot solely focus on losing fat in your belly or any other specific region.

What you can do, though, is work towards reducing overall body fat, which will eventually lead to a decrease in belly fat. This is how our biology functions. Different areas of our bodies may exhibit varying rates of fat loss, and certain areas, such as the abdomen and thighs, tend to be more stubborn and resistant to fat reduction.

Source: Lucas Guimarães Bueno on Pexels

The diet is the most important thing to lose weight and belly fat. It is a must to be in a caloric deficit – burn more calories than what you are ingesting.

Related: 7 Ideal Calorie-Deficit Foods

Besides diet, another way you can increment your burning calorie capability is by moving more, doing more exercises. And there is one that is king to all when it comes to losing belly fat. Who vouches for this is Max Posternak.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

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10 Best Exercises that Burn All Your Belly Fat at Home

So, besides nutrition, what can you do to lose belly fat? Exercises! And if you can do them at home, even better so there really aren’t excuses not to do them.

Posternak’s list of the 10 best exercises that burn all your belly fat at home are below.

1. Sprawl to Reverse Lunge

Exercise sprawl to reverse lunge is a dynamic movement that combines two exercises: the sprawl and the reverse lunge. It is a compound exercise that engages multiple muscle groups and promotes cardiovascular endurance and strength.

Exercise sprawl to reverse lunge targets several muscle groups, including the legs (quadriceps, hamstrings, and glutes), core muscles (abdominals and lower back), shoulders, and chest. It also enhances coordination, agility, and overall body stability.

2. Push-Up Jack

The push-up jack is a compound exercise that combines elements of both push-ups and jumping jacks. It is a challenging exercise that targets multiple muscle groups, primarily the chest, shoulders, triceps, and core.

Source: Ketut Subiyanto on Pexels

The push-up jack is an effective exercise for increasing upper body strength, promoting cardiovascular endurance, and engaging the core muscles. It also enhances coordination and stability. Gradually increase the intensity and repetitions as your strength and fitness level improve. Incorporating the push-up jack into your workout routine can add variety and challenge to your upper body and cardiovascular training.

If this is too difficult for you, Posternak suggests doing plank jacks.

3. One-Sided Split Jump

The one-sided split jump, also known as the alternating split jump, is a plyometric exercise that targets the lower body, specifically the quadriceps, hamstrings, glutes, and calves. It is an advanced variation of the traditional split jump that adds an element of unilateral movement and explosive power.

It’s important to maintain proper form during the one-sided split jump. Keep your core engaged, your back straight, and your chest lifted throughout the exercise. Land softly with a controlled descent, absorbing the impact through your muscles rather than your joints.

The one-sided split jump helps improve lower body strength, explosive power, coordination, and balance. It is a high-intensity exercise that can elevate your heart rate and contribute to cardiovascular fitness.

4. Full Body Scissors

The full-body scissors is an exercise that engages multiple muscle groups in the body, providing a comprehensive workout. It targets the core, legs, and upper body, making it an effective exercise for improving overall strength and stability.

Throughout the exercise, focus on maintaining control and stability, especially in your core. Keep your abdominal muscles engaged to support your back and maintain proper form.

Source: I Yunmai / Unsplash

The full-body scissors exercise helps strengthen the abdominal muscles, including the rectus abdominis, obliques, and deep core muscles. It also engages the hip flexors, quadriceps, and upper body muscles, including the chest, shoulders, and arms.

To challenge yourself further, you can increase the difficulty by lifting your upper body and legs higher off the ground or by adding resistance, such as holding a dumbbell or medicine ball in your hands.

Too hard for you? Try legs-up crunches.

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5. Step up to Squat thrust

The step-up to squat thrust is a compound exercise that combines elements of step-ups and squat thrusts to provide a challenging full-body workout. It targets multiple muscle groups, including the legs, glutes, core, and upper body, while also improving cardiovascular endurance.

Throughout the exercise, focus on maintaining proper form and engaging your core muscles. Keep your chest lifted, shoulders relaxed, and core braced to support your movements. Be mindful of your knee alignment during the step-up and squat positions, ensuring that your knees track in line with your toes to prevent any unnecessary stress on the joints.

The step-up to squat thrust is an advanced exercise that requires coordination, balance, and strength. If you’re a beginner, it’s recommended to start with simpler variations of step-ups and squat thrusts before attempting this combined movement. As with any exercise, listen to your body, start with an appropriate level of intensity, and gradually increase the difficulty as you build strength and confidence.

6. Lateral Mountain Climbers

Lateral mountain climbers, also known as side mountain climbers, are a dynamic exercise that targets the core, shoulders, and lower body. They are a variation of the traditional mountain climbers exercise, adding a lateral or sideways movement to increase the challenge and engage the muscles in a different way.

It’s important to note that lateral mountain climbers are a high-intensity exercise that requires coordination, balance, and cardiovascular endurance. As with any exercise, it’s crucial to start with proper form and gradually increase the intensity and speed as you become more comfortable and stronger.

Lateral mountain climbers provide a challenging workout for the core muscles, including the obliques, as well as the hip flexors, quadriceps, and shoulders. They can be incorporated into a full-body workout routine or used as a standalone exercise to improve agility, cardiovascular fitness, and overall strength.

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7. High Knees

High knees is a dynamic exercise that involves lifting your knees up toward your chest while running in place.

High knees are an effective cardiovascular exercise that helps to improve your heart rate, boost calorie burn, enhance leg strength, and promote coordination and agility. They are commonly included in warm-up routines, HIIT workouts, and cardio training programs.

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8. Broad Jump with Back Pedal

Broad jump with back pedal is a compound exercise that combines explosive jumping power with quick backward movement.

The broad jump with back pedal is a dynamic exercise that targets multiple muscle groups, including the legs, glutes, core, and cardiovascular system. It helps to develop explosive power, agility, coordination, and muscular strength. This exercise is often incorporated into sports training, HIIT workouts, and plyometric training routines.

9. Dive bombers

The dive bomber exercise, also known as Hindu push-ups, is a dynamic full-body exercise that targets multiple muscle groups and provides a great upper-body and core workout.

Dive bombers engage the muscles of the chest, shoulders, triceps, upper back, and core. They also involve stretching and mobilizing the spine and shoulders. This exercise helps to improve upper body strength, flexibility, and mobility. It can be incorporated into bodyweight workouts, circuit training, or as part of a dynamic warm-up routine.

10. Plyo Step Up with alternate leg extension

The plyo step up with alternate leg extension is a plyometric exercise that targets the lower body, particularly the quadriceps, hamstrings, glutes, and calves. It also engages the core muscles for stability and balance.

Make sure to maintain a strong and stable core throughout the exercise, and focus on landing softly and with control when stepping down from the platform. This exercise can be challenging and requires coordination, balance, and power. It is often incorporated into plyometric or lower-body workouts to increase strength, explosiveness, and agility.

See Posternak’s explanation of each movement and why they are the 10 best exercises that burn all your belly fat at home.

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While one can be better than the other, depending on how you look at it, we let Max Posternak take the reins on the debate of cardio vs weights for better fat loss.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

To lose weight and body fat, one person must be in a caloric deficit, meaning you burn more calories than you consume. While the easiest and most effective way to do that is through diet, you can always improve the calories you burn via exercise. And this is where the debate over cardio vs weights training begins.

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How Can Someone Lose Fat with Cardio?

Cardiovascular exercise, also known as cardio, can be an effective way to lose fat. When you engage in cardio activities like running, cycling, or swimming, your body needs energy to fuel the movements. To meet this energy demand, your body starts breaking down stored fat for fuel. This process occurs because fat stores contain a lot of calories, and by doing cardio, you create an energy deficit where your body needs to tap into those fat stores to keep going. As a result, over time, consistent cardio workouts can lead to fat loss.

Source: Gustavo Fring on Pexels

Additionally, cardio workouts increase your heart rate and breathing rate, which boosts your metabolism. When your metabolism is elevated, your body continues to burn calories even after you finish exercising. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). During EPOC, your body works to restore itself to its pre-exercise state, using stored fat as fuel for this recovery process. So, not only do you burn calories during your cardio workout, but you also continue to burn calories even when you’re at rest, contributing to fat loss.

How Can Someone Lose Fat with Weights?

Lifting weights, also known as resistance training or strength training, can help a person lose fat by building lean muscle mass. When you lift weights, your muscles are challenged and micro-tears occur in the muscle fibres. After your workout, your body needs to repair and rebuild those muscle fibres, which require energy in the form of calories. To meet this energy demand, your body taps into its stored fat reserves and burns calories, leading to fat loss.

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Moreover, having more lean muscle mass increases your resting metabolic rate. This means that even when you’re not actively exercising, your body burns more calories throughout the day just to sustain its muscle tissue. By incorporating weightlifting into your fitness routine, you can boost your metabolism and continue to burn calories long after your workout is over. Additionally, weightlifting helps shape and tone your muscles, giving your body a more defined and sculpted appearance as you lose fat.

Cardio vs Weights for Fat Loss

With that information in mind, which one is better for fat loss? Cardio vs weights?

Obviously, there are different types of cardio and different types of strength training. Cardio can be done in light intensity, such as walking, or something more intense like swimming or HIIT exercises.

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Strength training can also be done with very little movement, such as bicep curls, or bigger movements such as squats or kettlebell swings.

In general, according to Posternak, while cardio takes the advantage when it comes to calories burnt minute by minute, weight training has the advantage with calories burnt over time. Check the video below.

Posternak also talked about one research done with overweight people that did only cardio, only strength training, or both. The weights group gained muscle mass and didn’t lose weight, the cardio group lost 4 pounds of fat while the group that did both got the best improvement in the ratio of fat to lean muscle mass – they also lost their waist circumference more than the cardio or weight group.

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There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes. Here are some strategies that can help:

1. Create a calorie deficit: To lose weight, you need to consume fewer calories than your body burns each day. This can be achieved by eating a balanced, low-calorie diet and increasing your physical activity.
2. Eat a healthy diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
3. Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Strength training can also help build muscle and boost metabolism.
4. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
5. Manage stress: Stress can lead to overeating and weight gain. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
6. Seek support: Join a weight loss program, enlist the help of a friend or family member, or work with a registered dietitian or personal trainer for accountability and guidance.

Remember that sustainable weight loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:

1. Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
2. Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
3. Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
4. Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
5. Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.

Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.

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