Fitness & Workouts
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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…
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Phase 2: The February Workout Plan Recap
For anyone that’s reading this for the first time, as we entered 2023, I committed to posting my January workout plan every day to give everyone a training blueprint to follow. I also made a commitment to continue with posting my February workout plan every day, which is what we’ll get into below. As I mentioned in the January workout plan post, I’m not training for anything in particular except to stay fit and injury-free. Over the years I’ve really dialed in how to maintain my endurance, strength, and body composition. As I’ve also said, this might be an aggressive…
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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. You may like: The Over-40 workout plan to build lean muscle 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…
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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…
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Phase 1: The January Workout Plan Recap
Entering the new year, I committed to posting my January workout plan every day. I plan to continue and provide recaps here on the blog at the end of each month. Follow along with this on-going blueprint and you’ll be in insane shape. Since I’m personally not training for anything in particular at the moment, I would consider the January workout plan to be a maintenance block of training. In other words, a good way to maintain my endurance, strength, and body composition. For anyone just diving in, this might be an aggressive starting spot, so I made some notes…
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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…
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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…
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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…
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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…
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The Importance of Strength Training for Men and Women Over 40: How to Stay Fit and Strong as You Age
Strength training is important for men and women over 40 because it can help to counteract the natural decline in muscle mass and bone density that occurs as we age. As we get older, our bodies lose more muscle mass and bone mass at a faster rate, which can lead to a decrease in strength, balance, and mobility. Strength training can help to slow down and even reverse these changes, leading to a host of health benefits such as improved muscle and bone health, better balance and stability, reduced risk of falls, and increased metabolism. Additionally, strength training can help…
