Author: HUMANFITPROJECT EDITORS

  • Don’t Waste Your Money: These Popular Supplements May Not Deliver Results

    Don’t Waste Your Money: These Popular Supplements May Not Deliver Results

    Popular supplements are big money makers, but the problem is: the supplement industry is filled with misleading claims and ineffective products. This can make it difficult for anyone to know what to trust.

    That’s why we’ve created a list of 10 popular supplements that are most likely a waste of money, three supplements that we recommend based on scientific evidence and personal experience. Plus, a few others that may show some promise. 

    While we understand the appeal of some of these popular supplements, we want to remind people that there is no magic pill or powder that can replace a healthy diet and regular exercise. Instead, we encourage everyone to prioritize whole foods, stay active, and seek guidance from a qualified professional when considering supplements.

    Related: 35+ free workout plans for different goals and ability levels

    Popular supplements that are likely a waste of money include:

    1. Garcinia cambogia

    There is insufficient evidence to support the effectiveness of this supplement for weight loss.

    2. Green tea extract

    While green tea has health benefits, research has not yet supported the use of green tea extract supplements for weight loss or other health benefits.

    3. Raspberry ketones

    There is no scientific evidence to support the effectiveness of this supplement for weight loss.

    4. BCAAs

    While branched-chain amino acids (BCAAs) are essential for muscle growth and repair, supplementing with them has not been shown to provide any additional benefits compared to getting them from whole food sources. We’ve used this quite a bit over the last several years, but have since stopped after learning it could create blood glucose spikes and may not even support muscular growth and repair.

    5. CLA

    Conjugated linoleic acid (CLA) has been marketed as a weight loss supplement, but studies have shown mixed results and no significant long-term weight loss benefits.

    6. HMB

    While beta-hydroxy beta-methylbutyrate (HMB) may help with muscle recovery and growth, there is not enough evidence to support its widespread use as a supplement.

    7. Nitric oxide boosters

    Supplements that claim to boost nitric oxide levels for improved athletic performance and muscle growth have not been consistently shown to be effective in scientific studies.

    8. Testosterone boosters

    Supplements marketed to boost testosterone levels may not provide any significant benefits and can have potentially harmful side effects.

    9. Probiotics

    While probiotics can have health benefits, including improved gut health and immunity, it is often more effective to get them from whole food sources such as yogurt, kefir, and fermented vegetables.

    10. Multivitamins

    Many individuals may not need to take a multivitamin if they already consume a balanced diet. Additionally, some research suggests that high-dose multivitamin supplements may increase the risk of certain health problems.

    Here’s three popular supplements we take ourselves and like:

    1. Protein (whey or plant-based)

    Protein supplements can help individuals who struggle to meet their daily protein requirements through whole foods. Whey protein is an easily absorbed and complete protein source, while plant-based protein supplements are ideal for those who are lactose intolerant or follow a vegetarian or vegan diet. Protein supplements can help support muscle growth and repair after exercise, aid in weight loss, and promote satiety and overall health.

    2. Vitamin D

    Vitamin D is essential for bone health, immune function, and calcium absorption. However, many individuals do not get enough vitamin D through diet or sunlight exposure. Supplementation can help improve bone density, reduce the risk of fractures, and enhance athletic performance. Vitamin D supplements are especially beneficial for individuals who live in areas with limited sun exposure or have darker skin tones that can inhibit vitamin D production.

    3. Creatine

    Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise. Supplementing with creatine can increase muscle size, strength, and power, improve athletic performance, and aid in muscle recovery. Creatine supplements are particularly beneficial for those who engage in high-intensity, short-duration activities such as weightlifting, sprinting, or sports. (Related: What you actually need to know about creatine)

    Then, there are several supplements that show potential benefits, but more research is needed to fully understand their effectiveness. Here are a few examples:

    1. Omega-3 fatty acids

    Omega-3s are essential fatty acids that play a crucial role in brain health, heart health, and reducing inflammation in the body. While some studies suggest that omega-3 supplements can help with a variety of health conditions, more research is needed to determine optimal dosages and long-term effects.

    2. Magnesium

    Magnesium is a mineral that is important for muscle and nerve function, heart health, and bone health. While some studies suggest that magnesium supplements can improve sleep quality, reduce anxiety, and lower blood pressure, more research is needed to determine its effectiveness and optimal dosages.

    3. Curcumin

    Curcumin is a compound found in turmeric that has anti-inflammatory and antioxidant properties. While some studies suggest that curcumin supplements may help with joint pain, inflammation, and cognitive function, more research is needed to determine optimal dosages and long-term effects.

    4. Vitamin C

    Vitamin C is an essential nutrient that supports immune function, skin health, and wound healing. While some studies suggest that vitamin C supplements may reduce the risk of chronic diseases and improve immune function, more research is needed to determine optimal dosages and long-term effects.

    5. Ashwagandha

    Ashwagandha is an herb that has been used in Ayurvedic medicine for centuries to promote stress relief and improve overall health. While some studies suggest that ashwagandha supplements may reduce stress and anxiety, improve cognitive function, and boost testosterone levels, more research is needed to determine its effectiveness and optimal dosages.

    We take supplementation very seriously. Before adding any supplements, we encourage you to consult with your physician and or a registered dietician and nutritionist.

    Don’t forget to give us a follow on social (@humanfitproject).

  • To Build Muscle Fast, You Need to Lift Weights

    To Build Muscle Fast, You Need to Lift Weights

    Lifting weights is widely considered the most efficient way to build muscle fast due to its ability to provide targeted resistance and overload to the muscles. When we lift weights, we create microscopic tears in the muscle fibers, which then repair and rebuild stronger during rest periods. This process, known as muscle hypertrophy, is key to building muscle mass. Below is a simple overview of the science behind muscle growth and the most effective weight training techniques for maximizing muscle gains.

    Looking for a new workout plan? Check out our 35+ free workout plans for different goals and ability levels

    The Basics to Build Muscle Fast

    Focus on compound exercises

    Compound exercises target multiple muscle groups at once, which makes them more efficient for building overall muscle mass. Examples of compound exercises include squats, deadlifts, bench presses, and pull-ups.

    A study published in the Journal of Strength and Conditioning Research found that compound exercises like squats and deadlifts resulted in greater muscle activation compared to isolation exercises like leg extensions and hamstring curls.

    And here’s what Bret Contreras, PhD, CSCS, author and strength coach told Men’s Health: “The squat, the deadlift, and the bench press are the main movements that will help you build overall muscle mass, and they should form the foundation of your training program.”

    Lift heavy weights

    To build muscle, you need to provide a stimulus that challenges your muscles to grow. Lifting heavy weights with proper form is an effective way to do this. Aim to lift weights that are heavy enough to cause muscle fatigue within 8-12 reps.

    A study published in the Journal of Strength and Conditioning Research in 2014, investigated the effects of high- versus moderate-load resistance training on muscle size and strength in untrained men. The study included 19 young, healthy men who were randomly assigned to either a high-load group (lifting 75-90% of 1 repetition maximum, or 1RM) or a moderate-load group (lifting 30-50% of 1RM) and performed leg extensions twice a week for 8 weeks.

    The results showed that both groups experienced significant increases in muscle size and strength, but the high-load group had greater increases in both measures. The researchers concluded that high-load resistance training may be more effective than moderate-load training for inducing muscle hypertrophy and strength gains in untrained individuals.

    And here’s what Brad Schoenfeld, PhD, CSCS, author and fitness expert told Self: “Lifting heavy weights is the best way to gain strength and build muscle.”

    Use progressive overload

    Progressive overload involves gradually increasing the weight or resistance you use over time, which forces your muscles to adapt and grow stronger. Aim to increase your weight or resistance by 2.5-5% each week to continue making progress.

    A study published in the Journal of Strength and Conditioning Research found that progressive overload was effective for increasing muscle mass in young men.

    And here’s what Eric Cressey, CSCS, author and strength coach told Men’s Health: “The key to building muscle is progressive overload, which means gradually increasing the amount of weight you lift over time.”

    Train with sufficient volume

    Volume refers to the total amount of weight lifted during a workout. To build muscle efficiently, you need to train with sufficient volume. Aim to perform 3-5 sets of each exercise, with 8-12 reps per set.

    A study published in the Journal of Physiology found that muscle growth was greater when training with higher volumes (more sets and reps) compared to lower volumes.

    This is what Nick Tumminello, CSCS, author and strength coach told Shape: “You need to train with enough volume to stimulate muscle growth, which means performing multiple sets and reps of each exercise.”

    Allow for adequate rest and recovery

    Rest and recovery are essential for muscle growth. Aim to give each muscle group 24-48 hours of rest between workouts, and prioritize sleep, nutrition, and hydration to support muscle recovery.

    A study published in the Journal of Sports Science and Medicine found that adequate rest and recovery was important for muscle growth, as it allowed for muscle repair and adaptation.

    And this is what Brad Schoenfeld, PhD, CSCS, author and fitness expert told Self: “Rest and recovery are essential for muscle growth, as they allow for muscle repair and adaptation.”

    Remember, building muscle is a process that takes time and consistency. Be patient and stay committed to your training and nutrition plan to see results over time.

    It’s about time to get on an HFP workout plan! Check out our 35+ free workout plans for different goals and ability levels

  • Improving Flexibility and Mobility for People Over 40

    Improving Flexibility and Mobility for People Over 40

    It’s widely accepted that flexibility and mobility for people over 40 declines significantly. While it’s an unfortunate reality, it can be managed and slowed. In this piece, we’ll look at the importance of staying flexible and mobile, the causes behind declining flexibility and mobility, and the types of exercises that can help people over 40 stay active and healthy.

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    You may also like:     The importance of strength training for men and women over 40

    The risks associated with decreased flexibility and mobility

    As you get older, the effects of decreased flexibility and mobility starts to creep in more and more. From decreased joint mobility to weakened muscles, decreased flexibility and mobility can have an immediate and long-term impact on your overall health. In particular, people over 40 years old are at an increased risk of developing a number of health issues as a result of decreased flexibility and mobility, such as:

    1. Joint Pain

    As flexibility and mobility decrease, so too do the range of motion and stability of your joints, increasing pain and discomfort.

    2. Weakness

    As flexibility and mobility decrease, so too does the strength of your muscles and ligaments, leading to a drop in performance.

    3. Injury

    As flexibility and mobility decrease, so too does your ability to move safely and quickly, increasing your risk strains and tears.

    4. Posture

    Poor flexibility and mobility can also lead to a poor posture, which can exacerbate the effects of decreased mobility, as well as lead to back pain, neck pain, headaches, and more.

    It’s important to recognize that decreased flexibility and mobility can have serious effects on both your physical and mental health so it’s important that you take steps to maintain flexibility and mobility as you age.

    What causes declining flexibility and mobility

    We know that with age, flexibility and mobility decline, but what causes the decline, exactly?

    One of the main contributors to decreased flexibility and mobility is the decrease in muscle mass that naturally occurs as people age. As we age, our bodies produce less collagen and elastin, which are important proteins in maintaining muscle structure. This lack of collagen and elastin can cause our muscles to become stiffer, contributing to a decrease in our ability to move freely.

    Another cause of decreased flexibility and mobility is a decrease in connective tissue health. Connective tissue, such as tendons and ligaments, is responsible for stabilizing and supporting our joints. As we age, our bodies produce less of the nutrient and hormone-rich fluid that nourishes our connective tissue, and this decline in fluid can lead to a decrease in our joint stability, making it more difficult to achieve and sustain certain movements.

    Lastly, reduced flexibility and mobility can be caused by an increase in inflammation in our bodies. Inflammation can cause stiffness in our joints, leading to a decrease in our range of motion. Inflammation can also cause our muscles to become weaker and slower, further impacting our ability to move freely.

    Fortunately, by taking the proper steps we can maintain a high level of flexibility and mobility even as we get older. Regular exercise, stretching, and using the right mobility and flexibility tools can help to improve our range of motion, reduce inflammation, and maintain muscle and connective tissue health.

    Benefits of staying flexible and mobile

    One of the key benefits of staying flexible and mobile is that it can help to reduce the risk of injury. As we age, our muscles and joints naturally become stiffer and less able to support us. Stretching and movement can help to restore some of that lost flexibility, which in turn helps to reduce the risk of sprains and strains.

    Maintaining flexibility and mobility also helps to improve posture. As we get older, our posture can suffer as a result of our sedentary lifestyle and lack of activity. Being flexible and mobile helps to ensure our muscles, joints, and bones work in harmony, which can help prevent back pain, neck strain, and postural problems.

    Staying flexible and mobile can also help to improve overall fitness levels. By engaging in regular stretching, yoga, and other forms of low-impact exercise, we can help to improve our overall strength, endurance, and stamina. This increased fitness can help to make everyday activities, such as walking and climbing stairs, easier and less tiring.

    Finally, staying flexible and mobile can help to improve mental health and wellbeing. Regular physical activity, such as stretching and yoga, can help to reduce stress levels, improve mood, and even help to reduce the symptoms of depression and anxiety.

    From reducing the risk of injury to improving overall fitness levels, regular physical activity and stretching can be a great way to maintain a healthy body and mind as we age.

    Types of exercises to improve flexibility and mobility

    Stretching should be part of everyone’s routine, regardless of age. Dynamic stretching, which involves moving the body in specific patterns, is especially important for those over 40, since it helps to improve the range of motion and reduce the risk of injury.

    By committing to regular exercise and making lifestyle changes, those over 40 can dramatically improve their flexibility and mobility. Stretching, yoga, and bodyweight exercises all help to improve the range of motion and reduce the risk of injury. With a little commitment and dedication, anyone can become more flexible and mobile, regardless of age.

    Here’s six of our favorite exercises for improving flexibility and mobility:

    1. Deep squats

    2. Cossack squats

    3. World’s greatest stretch (WSG)

    4. Thread the needle

    5. Cobra pose

    6. Scorpion

    You may also like: The wind-down workout: A mobility and recovery routine to do every night

    Increasing flexibility and mobility is not just about exercise, however. Eating a nutrient-rich diet, getting enough sleep, and managing stress are also important. Eating foods rich in omega-3 fatty acids and antioxidants can help to reduce inflammation and promote overall health. Getting at least seven hours of sleep each night can help to improve energy levels, while reducing stress levels through activities such as mindfulness and meditation can help to promote relaxation.

    Need more help with your fitness? Let us know. Give us a follow on Instagram (@humanfitproject).

  • The Difference Between Weight Loss and Fat Loss

    The Difference Between Weight Loss and Fat Loss

    Weight loss and fat loss are two distinct concepts that are often confused with each other. Here’s why.

    What Is Weight Loss?

    This may seem a bit obvious at first, but it makes sense if you read along.

    Weight loss refers to a decrease in the number on the scale, regardless of what kind of tissue is lost. This can include muscle, water, and fat. The most common way to achieve weight loss is to create a calorie deficit, which means consuming fewer calories than your body burns each day. This can be achieved through a combination of diet and exercise. While weight loss can improve some health outcomes, such as reducing the risk of heart disease, it may not always result in a better body composition. See the difference?

    You may also like: The 20 best ways to lose weight for good

    What Is Fat Loss?

    If you didn’t, hopefully this clarifies it.

    Fat loss, on the other hand, specifically refers to the loss of adipose tissue, or body fat. This type of loss is what most people are typically aiming for when they want to “lose weight.” Unlike weight loss, fat loss is primarily influenced by macronutrient ratios, particularly the amount of protein, carbs, and fats in someone’s diet. For example, if your body is in a calorie deficit, but you’re consuming enough protein, it can help preserve muscle mass while burning fat, resulting in a leaner body composition.

    You may also like: I think I eat healthy, but why can’t I lose weight?

    Why Else Does This Matter?

    It’s important to note that simply losing weight does not necessarily equate to improved health or aesthetics. For example, a person who loses weight by restricting calories without engaging in strength training may end up with a lower body weight, but still have a high percentage of body fat and a less toned appearance. On the other hand, a person who loses body fat while preserving or even gaining muscle mass through a combination of calorie restriction and strength training will achieve a leaner and more defined physique.

    You may also like: Intuitive eating for lean muscle isn’t as easy as it sounds

    Looking for a workout plan to help you achieve your weight loss and fat loss goals? Check out our 35+ free workout plans for different goals and ability levels.

    Dangerous Things People Try To Achieve Weight Loss and Fat Loss

    To be crystal clear… do not do any of these things.

    1. Crash diets

    Crash diets involve drastically reducing calorie intake to lose weight quickly. This can lead to nutrient deficiencies, muscle loss, and a slower metabolism, making it harder to maintain weight loss in the long term.

    2. Fad diets

    Fad diets often promote quick weight loss by eliminating entire food groups or emphasizing certain foods. Many fad diets lack scientific evidence and can be nutritionally imbalanced, leading to health problems.

    3. Diet pills

    Diet pills, also known as weight loss supplements, are often marketed as a quick fix for weight loss. However, many diet pills are ineffective, and some can cause serious side effects, such as high blood pressure, heart palpitations, and liver damage.

    4. Excessive exercise

    While regular exercise is important for weight loss and overall health, excessive exercise can lead to injuries, burnout, and a negative relationship with exercise.

    5. Purging

    Purging, such as vomiting or using laxatives, is a dangerous way to lose weight that can lead to serious health problems, including electrolyte imbalances, dehydration, and digestive problems.

    The Basics to Achieve Weight Loss Safely

    1. Determine your calorie needs

    Use an online calculator to estimate your daily caloric needs based on your age, gender, weight, and activity level.

    2. Create a calorie deficit

    Once you know your calorie needs, aim to consume 500 to 1000 fewer calories per day than you need to maintain your current weight. This should result in a weight loss of 1-2 pounds per week.

    3. Track your food intake

    Use a food journal, app, or website to track the calories you consume. This will help you stay within your calorie limit and make healthier food choices. See also: The 25 best foods for building lean muscle

    4. Increase your physical activity

    Incorporate regular exercise into your routine, aiming for at least 30 minutes of moderate-intensity activity most days of the week. This can include brisk walking, cycling, swimming, or any other activity that gets your heart rate up.

    5. Get enough sleep

    Aim for 7-8 hours of sleep per night. Lack of sleep can disrupt hormones that control appetite and metabolism, making it harder to lose weight. See also: 10 proven techniques for achieving quality sleep at night

    The Basics to Achieve Fat Loss Safely

    Many of the same things apply such as: determining your caloric needs, creating a caloric deficit, taking your food intake, increasing your physical activity, and getting enough sleep, but here’s the differences:

    1. Increase your protein intake (and look at your other macros like carbs and fats)

    Consuming adequate protein is important for preserving muscle mass while losing fat. Aim to consume lean sources of protein such as chicken, fish, eggs, and legumes.

    2. Incorporate strength training

    Strength training exercises help preserve muscle mass while losing fat. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses.

    3. Engage in moderate-intensity cardio

    Cardiovascular exercise can help you burn calories and lose fat. Aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking, cycling, or swimming.

    Looking for a workout plan to help you achieve your weight loss and fat loss goals? Check out our 35+ free workout plans for different goals and ability levels.

    Need more help with your fitness? Give us a follow on Instagram (@humanfitproject).

  • Get into a Flow State — Faster

    Get into a Flow State — Faster

    Ever finish up a run, workout, or work project and think to yourself, “Wow, where did the time go?” You were definitely in a flow state — one of the most best places to be.

    “Flow state” refers to a mental state where you’re fully immersed in an activity and experience with a sense of energized focus, complete absorption, and enjoyment in the process. It’s also known as being “in the zone.”

    This state of mind was first identified by psychologist Mihaly Csikszentmihalyi in the 1970s, who found that people experiencing flow state described feeling a deep sense of satisfaction and happiness during and after the activity.

    It typically occurs during activities that are challenging but not too difficult, and require a high degree of focus and concentration. The activity may be something that you’re highly skilled at, or it may be a new and novel experience.

    In the middle of it, it’s not uncommon to experiences a loss of self-consciousness and a sense of time distortion, where time seems to pass more quickly or slowly than usual. The experience can be highly motivating and can lead to increased creativity, productivity, and a sense of well-being.

    You may like: The perfect day for brain and body performance

    Also worth a read: Breathwork practice: What is it and how to do it

    The Science of Flow State

    A 2021 study published in the Journal of Sport and Exercise Psychology looked at the relationship between flow state and performance in a sample of college athletes. The study found that athletes who reported experiencing flow state during competition also reported higher levels of performance and satisfaction with their performance.

    A 2020 study published in the journal Emotion examined the neural correlates of flow state in a sample of professional musicians. The study found that flow state was associated with increased activity in brain regions involved in attention, self-awareness, and reward processing.

    A 2019 study published in the journal Frontiers in Psychology investigated the effects of mindfulness meditation on flow state and creativity. The study found that mindfulness meditation increased the frequency and duration of flow experiences and improved creative thinking.

    A 2018 meta-analysis published in the Journal of Positive Psychology reviewed 25 studies on flow state in various domains, including sports, work, and hobbies. The meta-analysis found that flow state was associated with positive outcomes such as improved performance, enjoyment, and well-being.

    How to Get into Flow State Faster

    Initially you might have to “fight some friction” to achieve flow, but you can get there.

    1. Set clear goals

    Having a clear goal for the activity can help create a sense of purpose and motivation. Simply writing a note with a goal on it is sufficient, but you need to write it out, not just think it.

    2. Focus on the present moment

    Being fully present and engaged in the activity can help reduce distractions and increase concentration. Commit to accomplish whats in front of you, or at least commit to working towards getting something accomplished.

    3. Eliminate distractions

    Minimizing distractions such as noise, notifications, and interruptions can help maintain focus. You’d be surprised how easily we get distributed on a daily basis that you might not even realize.

    4. Practice regularly

    Regular practice of the activity can help develop the necessary skills and familiarity. Consistency really is the key to everything. Show up everyday.

    5. Use visualization

    Visualizing the activity in detail, including the sensations and emotions involved, can help create a mental blueprint for achieving flow.

    For more tips on fitness, health, productivity and more, follow us on Instagram (@humanfitproject)

  • Breathwork Practice: What Is It and How To Do It

    Breathwork Practice: What Is It and How To Do It

    Breathwork practice has experienced a surge in popularity as more and more people turn to it to manage stress, and improve mental and physical health.

    We’ve been using different breakwork practices, more specifically, apnea training as a “replacement” for traditional meditation.

    Related: The brain & body performance protocol

    Breathwork practices are gaining popularity due to a growing awareness of the many benefits it offers, including reducing anxiety and depression, boosting the immune system, and increasing energy levels. Starting a breathwork practice is simple, easy, and is for anyone interested in holistic health and wellness. It’s worth exploring and sticking to.

    5 Breathwork Practices We Like

    1. Alternate Nostril Breathing (Anulom Vilom)

    • Sit comfortably with your back straight and eyes closed
    • Use your right thumb to close your right nostril and breathe deeply in through your left nostril
    • Close your left nostril with your ring finger and release your thumb from your right nostril, then exhale through your right nostril
    • Breathe in through your right nostril, close it with your thumb, and exhale through your left nostril
    • Repeat for several minutes, alternating nostrils with each inhale and exhale

    2. Box Breathing

    • Sit comfortably with your back straight and eyes closed
    • Inhale for a count of 4, hold your breath for a count of 4
    • Exhale for a count of 4, hold your breath for a count of 4
    • Repeat for several minutes

    3. The 4-7-8 Breath (also known as the Relaxing Breath)

    • Sit comfortably with your back straight and eyes closed
    • Place the tip of your tongue against the roof of your mouth, just behind your front teeth
    • Exhale completely through your mouth
    • Close your mouth and inhale silently through your nose to a count of 4
    • Hold your breath for a count of 7
    • Exhale completely through your mouth to a count of 8
    • Repeat for several cycles

    4. The Wim Hof Method

    • Stand or sit in a comfortable position with your eyes closed
    • Take 30 deep breaths in succession, inhaling and exhaling as deeply and as rapidly as you can
    • After the 30 breaths, hold your breath for as long as you can
    • Exhale and take a deep inhale, then exhale completely and hold your breath for as long as you can
    • Repeat for several cycles

    5. Apnea Training (O2 and CO2 tables)

    Apnea training is a form of breath control and endurance training mostly used by divers , freedivers, and surfers (myself included) to improve underwater performance and safety. The goal of apnea training is to help you increase oxygen efficiency and develop the mental and physical control required to hold your breath underwater. Apnea involves the use of oxygen and carbon dioxide tables to simulate the effects of diving or being underwater. We suggest using the STAmina Apnea Trainer app for guided sessions.

    The Science of Breathwork Practices

    A study published in the International Journal of Yoga in 2014 found that alternate nostril breathing had a positive impact on autonomic functions and stress levels, and it reduced cortisol levels in the participants. This study suggests that alternate nostril breathing may be a useful tool in managing stress and improving overall health.

    A randomized controlled trial was published in the Journal of Evidence-Based Complementary & Alternative Medicine in 2019 around box breathing. This study found that practicing box breathing had a significant impact on reducing symptoms of stress, anxiety, and depression in the participants. The study suggests that box breathing may be a useful tool in managing mental health and reducing stress.

    A study around 4-7-8 breathing and it’s effect on heart rate variability and perceived stress was published in the Journal of Alternative and Complementary Medicine in 2016. This study found that practicing the 4-7-8 breathing technique had a positive impact on heart rate variability and perceived stress in the participants. The study suggests that the 4-7-8 breathing technique may be a useful tool in managing stress and improving physiological markers of stress.

    A study about the Wim Hof Method was published in the journal Frontiers in Human Neuroscience in 2018. This study found that practicing the Wim Hof Method had a positive impact on psychological and cognitive performance, as well as stress resistance, in the participants. The study suggests that the Wim Hof Method may be a useful tool in improving overall mental and cognitive functioning and in reducing stress.

    A study on the effects of apnea training on stress and cortisol levels in triathletes was published in the Journal of Sports Science and Medicine in 2019. This study found that apnea training had a positive impact on stress and cortisol levels in triathletes. The study suggests that apnea training may be a useful tool in managing stress and improving overall health.

    How We Suggest Creating a Breathwork Practice

    Breathwork practices are a popular trends that we don’t see slowing down because the science behind them are so strong and it has been shown to have a wide range of benefits.

    With so many different breathwork practices to choose from, it can be tempting to try them all, but it’s important to remember that consistency is key. Instead of trying to do everything at once, pick one practice that you enjoy and that resonates with you, and make it a daily habit. Schedule time in your calendar every day for your breathwork practice, and stick to it as you would with any other important appointment. By making breathwork a part of your daily routine, you’ll see the greatest benefits over time.

    Like posts like this? Give us a follow on Instagram (@humanfitproject)!

  • How to Work Out for Your Individual Fitness Goals

    How to Work Out for Your Individual Fitness Goals

    One of the biggest reasons there’s so much confusion for people that start a new fitness routine is that there are so many great options. But, those options don’t necessarily match the fitness goals of the individual. The question needs to be asked, “Are you working out or training for your individual fitness goal,” or are you just following the trends?

    Looking for a new training program to follow? Check out our 35+ free workout plans based on different goals and ability levels.

    Working out can be very different based on individual fitness goals as different physical demands require specific training adaptations.

    For example, someone’s training fitness goals are to improve endurance for sports such as long-distance running or cycling will typically focus on building endurance through steady-state cardio, longer-duration resistance training exercises, and high-rep, low-weight strength training. This type of training helps to increase the size and number of slow-twitch muscle fibers, which are optimized for endurance activities.

    On the other hand, someone’s training fitness goals are to improve power for sports such as jumping or sprinting will focus on explosive movements that mimic the demands of their sport. This might include plyometrics (jump training), Olympic lifts (e.g., clean and jerk, snatch), and other exercises that emphasize power and speed. This type of training helps to increase the size and strength of fast-twitch muscle fibers, which are better equipped for short, explosive movements.

    That’s on the sports / performance side.

    For someone who is primarily fitness goals are bodybuilding or improving their physique will often focus on hypertrophy training, using moderate weights and high reps to maximize muscle size and definition. This can involve a variety of exercises, including isolation movements that target specific muscle groups, and compound exercises that work multiple muscle groups at once.

    Basics on How to Work Out Based on Your Individual Fitness Goal

    Many goals and sports can overlap, and that a well-rounded training program will often include elements of multiple types of exercise. The key is to determine your primary physical demands and design a program that addresses those demands effectively.

    Body composition fitness goals

    • Follow progressive overload. Gradually increasing the weight and/or reps of an exercise over time to continually challenge the muscles and promote growth.
    • Perform hypertrophy training. Using moderate weights for higher reps (8-12 reps per set) to maximize muscle size and definition.
    • Do compound exercises. These exercises that work multiple muscle groups at once, such as squats and deadlifts, to promote overall muscle development.
    • Also do isolation exercises. These exercises that target specific muscle groups, such as bicep curls or leg extensions, to bring up lagging areas or add definition to specific muscles.
    • Take in adequate amounts of protein. Consuming enough high-quality protein to support muscle repair and growth, typically 1-1.6 grams of protein per pound of body weight.

    Try this workout plan for this fitness goal: The 6-week Redemption workout plan

    Pure strength fitness goals

    • Focus on compound exercises. Compound exercises, such as squats, deadlifts, bench press, and rows, engage multiple muscle groups and have been shown to increase strength.
    • Train with heavy weights. Training with heavy weights (at least 85% of your one-rep max) is essential for building strength. Use a weight that you can only lift for 2-6 repetitions with proper form.
    • Prioritize progressive overload. Progressive overload means gradually increasing the weight you lift over time. This puts a strain on your muscles and triggers adaptations that lead to increased strength.
    • Limit the number of reps. Keep reps in the 1-6 range to focus on strength development. Higher reps are better suited for building muscle endurance and size.
    • Train with low volume. A lower volume of total work (sets x reps) can help you focus on strength development. Keep the total number of sets for each exercise to 3-5.

    Try this workout plan for this fitness goal: The 3-week Super-3 strength-building workout plan

    Raw power fitness goals

    • Include plyometric exercises. These are high-intensity, explosive movements that can help improve power. Examples include box jumps, medicine ball slams, and plyometric push-ups.
    • Incorporate Olympic weightlifting movements. Snatches, cleans and jerks are some of the best exercises to train for power as they are multi-joint movements that involve a lot of explosive strength.
    • Focus on high-velocity movements. Instead of lifting heavy weights with slow and controlled movements, try to lift lighter weights as fast as possible to increase power.
    • Use resistance bands. Resistance bands provide variable resistance, meaning that the resistance increases as you stretch the band. This type of resistance can help improve power.
    • Incorporate explosive movements into your workout routine: Incorporating exercises like jump squats, jump lunges, and jump shrugs can help improve your power.
    • Use unstable surfaces. Training on unstable surfaces like balance boards and BOSU balls can challenge your body to generate power to maintain balance, resulting in improved power.
    • Improve your speed and agility. Improving your speed and agility can help increase your power. Incorporate drills that focus on quickness, such as sprints, ladder drills, and agility cones into your training routine.

    Try this workout plan for this fitness goal: The Athletic Power workout plan

    Endurance fitness goals

    • Lean into cardio exercises. Incorporate regular cardio exercises into your routine, such as running, cycling, or rowing, to improve your cardiovascular endurance.
    • Increase volume gradually. To build endurance, gradually increase the volume of your workouts over time. This will help you avoid injury and allow your body to adapt to the increased demands you’re placing on it.
    • Interval train. Interval training, which alternates periods of high-intensity exercise with periods of rest or low-intensity exercise, can help improve endurance.

    Try this workout plan for this fitness goal: 30 Days to Beast: How to train for a 21K endurance race

    What Is the Interference Effect — And How Does it Affect the Results of Your Fitness Goals?

    The interference effect refers to the phenomenon where training for two distinct physical abilities can negatively impact the improvement of either ability, compared to if the same amount of training were dedicated to only one ability. For example, training for both strength and endurance at the same time may not lead to significant improvement in either compared to if a person were to only train for strength or only endurance, as the demands of the two types of training can interfere with each other and limit progress in each. This is why it is often said that it can be difficult to be a strength and endurance athlete at the same time.

    It can be difficult, but it can 100% be done. Get a coach or get on a program.

    Looking for a new training program to follow? Check out our 35+ free workout plans based on different goals and ability levels. Tell us what your fitness goals are. Follow us on Instagram (@humanfitproject)!

  • Get Healthy Gut Microbiome After Taking Antibiotics

    Get Healthy Gut Microbiome After Taking Antibiotics

    A healthy gut microbiome is crucial for many aspects of our health. It helps with the digestion and absorption of nutrients from food, making it essential for digestive health. This community of bacteria in our gut also plays a significant role in supporting the immune system, protecting against harmful pathogens and promoting overall health and well-being.

    After having gone through two cycles of antibiotics for bacteria infections, it’s clear that antibiotics can have a significant impact on the body. Most likely related to gut microbiome.

    A healthy gut microbiome is important for overall health. Imbalances in gut bacteria have been linked to a range of health problems, including inflammatory bowel disease and certain types of cancer. It can also can also affect brain function and behavior. Imbalances have been linked to various mental health conditions, such as depression and anxiety. 

    That said, a healthy diet, probiotic supplementation, and other lifestyle changes is essential for maintaining good health.

    It is important to note that a personalized approach to supporting a healthy gut microbiome may be necessary, as individual factors such as age, genetics, and medical history can impact it.

    From the editor: On antibiotics, general stomach discomfort was the most noticeable, then energy levels and even mood as the cycles progressed. Symptoms haven’t dissipated at time of writing, but we’re doing the right things to get healthy again.

    Related: Everything on our Whole Foods grocery list

    Curious for our take on something? Connect with us on Instagram (@humanfitproject).

    What Antibiotics Do To Your Gut Microbiome

    Antibiotics play a crucial role in treating certain infections, but they can also have harmful effects on the gut microbiome. Antibiotics work by killing bacteria, including both harmful and beneficial bacteria in the gut. This can lead to imbalances in the gut microbiome, reducing the diversity of gut bacteria and altering the function of gut bacteria.

    The composition of the gut microbiome can also change as a result of antibiotics. This can lead to an overgrowth of harmful bacteria and a decrease in the populations of beneficial bacteria. These changes can have long-lasting effects, taking months or even years to resolve, and can lead to imbalances in the gut microbiome.

    It is important to understand that antibiotics are essential for treating certain infections. However, it is also important to minimize their impact on the gut microbiome and support a healthy gut microbiome after taking antibiotics. This can be achieved through dietary changes, probiotic supplementation, and other lifestyle changes, such as reducing sugar and processed food intake and increasing water consumption.

    Basically, antibiotics can harm your gut health, but steps can be taken to minimize their impact.

    Here are some general steps you can follow:

    1. Eat a varied diet high in fiber and fermented foods, such as whole grains, fruits, vegetables, legumes, and yogurt.
    2. Take a probiotic supplement that contains a variety of strains, and continue taking it for several weeks after finishing the antibiotics.
    3. Reduce or eliminate sugar and processed foods, as these can contribute to imbalances in gut bacteria.
    4. Drink plenty of water to support digestive health.
    5. Consider taking a prebiotic supplement, which can help feed the beneficial bacteria in your gut.

    What Are Prebiotics and Probiotics and What’s the Difference?

    Prebiotics and probiotics are both beneficial for gut health, but they serve different purposes.

    Prebiotics are non-digestible fibers that provide food for the beneficial bacteria in the gut. They help to promote the growth of healthy bacteria, increase the diversity of the microbiome, and improve gut health. Prebiotics are found in certain foods, such as whole grains, vegetables, and fruits.

    Probiotics, on the other hand, are live microorganisms that can provide health benefits when consumed in adequate amounts. They help to balance the population of bacteria in the gut, improve digestive health, and support the immune system. Probiotics are found in fermented foods, such as yogurt, kefir, and sauerkraut, as well as in dietary supplements.

    In short, prebiotics support the growth of healthy bacteria, while probiotics provide the beneficial bacteria directly. Both are important for maintaining a healthy gut microbiome.

    Our Healthy Gut Microbiome Protocol

    1. 6 to 8 ounces of lemon water first thing in the morning x4-6 throughout the day
    2. Broccoli and spinach egg omelet for breakfast
    3. Quinoa, chicken, spinach, beet, and avocado salad for lunch
    4. 0% plain Greek yogurt mid-snack
    5. Asparagus, chicken and/or turkey, and sweet potatoes with a side of garlic sauerkraut 
    6. 2 capsules of acidophilus 

    Related: 6 steps to starting a new diet that works for you.

    Remember to also talk to your doctor or a registered dietitian, as they can help you develop a personalized plan to support your gut health.

  • Rucking Workouts: Is This the Best Cardio in the World?

    Rucking Workouts: Is This the Best Cardio in the World?

    Over the last few years, rucking and rucking workouts have become a popular form of exercise among athletes, the military, and fitness enthusiasts.

    It’s a great cardio option that creates a challenge beyond just walking, hiking, or running because it can be very tough, but it’s easy on your joints.

    Looking for a new workout plan to follow? Check our 35+ free workout plans for different goals and ability levels.

    What is a Rucking Workout?

    Rucking is essentially hiking with a weighted backpack, so it’s a great way to improve your cardiovascular health and build strength.

    Rucking is often used by military personnel as a way to train for long marches with heavy loads, but it makes perfect sense for everyday athletes looking to build endurance and heart health.

    The idea of rucking workouts is especially compelling for people over the age of 40 where the need for heart health becomes increasingly important, but joints also need less impact options.

    Are you over the age of 40? Check out our over-40 workout plan to build lean muscle.

    Rucking Workouts vs. Running Workouts

    Rucking and running are both great forms of cardiovascular exercise that offer numerous health benefits. While both activities can be challenging and rewarding in their own way, the the main reasons why some people may prefer rucking over running is that its lower impact. It places less stress on your joints than running so it makes for a great option for people with knee or hip problems, as well as for those who want to reduce the risk of injury.

    How to Start Rucking

    To get started with rucking, you’ll need a sturdy backpack and some weights to put inside. You can use any kind of weight, but most people use sandbags or weight plates. Start with a weight that’s comfortable for you and gradually increase the weight as you get stronger.

    When you’re ready to ruck, just put on your backpack and start walking. You can ruck on any surface, but it’s important to wear comfortable shoes with good support. Start with a short distance and gradually increase the distance and weight over time.

    How Much Weight to Use for a Rucking Workout

    The amount of weight you should put in your rucksack for rucking will depend on your fitness level, experience, and personal goals.

    As a general rule of thumb, it is recommended to start with a weight that is about 10% of your body weight. For example, if you weigh 150 pounds, you should start with a rucksack that weighs around 15 pounds.

    Once you feel comfortable with the weight, you can gradually increase it over time. It’s important to listen to your body and not push yourself too hard, too fast. Gradually increasing the weight will help you avoid injury and allow your body to adjust to the added load.

    You can use any quality backpack stuffed with weights, but might want to check out the Rucker by GORUCK if you want a legit “rucksack.” You could also go with the GR1 or GR2 by GORUCK if you want to use it as a rucksack and/or a backpack for everyday stuff.

    The General Benefits of Rucking Workouts

    1. Low-impact exercise: Rucking is easy on your joints, making it a great option for people with knee or hip problems.
    2. Cardiovascular health: Rucking is a great way to get your heart rate up and improve your cardiovascular health.
    3. Strength training: Rucking is a full-body workout that can help you build strength in your legs, back, and core.
    4. Mental toughness: Rucking can be challenging, but it’s also a great way to build mental toughness and resilience.

    Our Favorite Rucking Workouts

    If you have a decent base of fitness, let’s say you can run a 5K at a decent pace, here’s a few we like:

    Workout 1: The 5K Ruck

    Start with a 5-10 minute brisk walk to get your heart rate up and your muscles warmed up.

    At your 1, 2, and 3 mile marks, perform the following bodyweight workout:

    Pull-ups x 5 – 10 reps
    Push-ups x 10 – 20 reps
    Squats x 20 – 30 reps
    Lunges x 20 – 30 reps

    Workout 2: The Uphill Ruck

    Find a solid hill. Perform a series of 10 uphill climbs for 30 – 50 yards at a hard pace. Walk back and rest for 1 minute. Repeat.

    You can also perform this on a treadmill in the gym.

    Workout 3: The Long Haul Ruck

    For 1 hour, walk and walk and walk for as far and as fast as you can.

     

  • Running Backwards: It’s a Thing

    Running Backwards: It’s a Thing

    Over the last couple of years, I started incorporating some running backwards into my regular runs. I did this because I do deal with some occasional knee pain. That knee pain usually comes on when I haven’t been training my hamstrings and glutes enough. An extra emphasis on single-leg deadlifts, hamstring curls, and sumo deadlifts usually do the trick. If I had a sled, I’d probably drag that thing backwards. Slate board squats are also helpful. But, another trick has been some sprints while running backwards. Why do I think? Strengthening imbalances…

    Want to start running? Check out our guide on how to start for the first time.

    Do you deal with knee pain sometimes too? Here’s what I did to calm mine down.

    Are you doing anything weird like backwards running? Let us know on Instagram (@humanfitproject).

    Why Running Backwards Makes Perfect Sense

    First, the muscle groups that are used are different. When running forwards, the quadriceps, hamstrings, and glutes are the primary muscle groups that are used. When going backwards, the muscles of the lower back, glutes, and the calves are more engaged.

    Second, running backwards requires more balance and coordination than running forwards. Because the body is moving in the opposite direction of what it is used to, the brain has to work harder to maintain balance and coordination. This can help to improve balance and coordination over time.

    Lastly, backwards can also work different neural pathways than walking forwards, which can lead to a better muscle memory and improved overall motor control.

    Here’s One Way to Do It

    An easy way to incorporate it into your workout is to start with a short distance and gradually increase it over time. Here is an example workout that you can try:

    1. Warm-up: Start by walking backwards for 1-2 minutes to get your muscles ready for the workout.
    2. Backwards running: Once you are warmed up, start with backwards for 30 seconds at a moderate pace.
    3. Forward running: After 30 seconds of going backwards, switch to running forward for 30 seconds.
    4. Repeat: Repeat this pattern of backwards running and forward running for a total of 10-15 minutes.

    What else you might like: 10 exercises you need to add to your routine