Hey Angels and Alphas,

If you’re serious about your workouts, then there’s one thing you need to know: Plyometrics can make or break your results. Here’s everything you need to know about this super-beneficial workout technique, including why it’s so effective and what the best plyometric exercises are.

What are Plyometrics?

Plyometric exercises are any exercise that utilizes the stretch-shortening cycle. This means the muscle is rapidly stretched and then contracted. The momentum of the contraction causes the muscle to stretch even more, providing a greater stimulus for growth and development. This type of exercise also helps to improve agility, speed, quickness, and jumping ability.

The Benefits of Plyometrics

Plyometric exercises are known to improve muscle strength, power and speed. They also help increase the range of motion in the joints. These exercises can be done by anyone, without any type of equipment or weights. The most important thing to remember when it comes to plyometric exercises is that they should only be performed after a warm up and with a spotter present for safety purposes. 

By implementing these exercises into your training regime, you will notice an improvement in your overall athletic performance. If you have any specific questions about this topic, we recommend consulting with your doctor or physical therapist before starting any new workout routine.

How to Incorporate Plyometrics Into Your Workout Routine

Plyometric exercises are a great way to add variation to your workout routine, as well as increase the effectiveness of your workouts. And the best part is that plyometric exercises can be done by anyone at any time and in any place. Follow these tips for incorporating plyometrics into your workout routine: 

*Always warm-up with at least five minutes of light cardio 

*Perform ten to twenty jumping jacks before doing a plyometric exercise *Work up to harder exercises by starting with easier ones and gradually progressing until you feel confident enough to do more advanced moves 

*Try out different types of plyometric exercises (e.g., squat jumps, side-to-side hops) so you can figure out which work best for you

The Different Types of Plyometric Exercises

Plyometric exercises are a type of exercise that use your own body weight to train your muscles. They can be done anywhere and help increase power, speed, agility, flexibility, and strength. The three main types of plyometric exercises are jumping drills, skipping drills, and bounding drills. 

Jumping Drills: These involve hopping up to the ground from a small height with maximum force. 

Skipping Drills: These require you to skip as high as possible with both feet off the ground at the same time. 

Bounding Drills: This involves sprinting in place by bringing your feet off the ground as much as possible without lifting them too high.

The Bottom Line

Plyometrics are an exercise routine designed to increase explosive power and speed by training muscles in a rapid, powerful fashion. They use the stretch-shortening cycle, which is the process of a muscle rapidly stretching and shortening. When you do plyometric exercises, your muscles contract very quickly while they’re still lengthened from the previous exercise. This creates a powerful release of energy that translates into improved strength and performance. In fact, research has shown that plyometrics can help improve jumping height by up to 25%.

Hey Angels and Alphas, 

With the number of freezers available on the market, there are several sizes to choose from. But if you’re wondering which freezer would work best for your family, it’s worth it to do the research and decide what will work best in your home. Here are some of the best freezer meals that will help simplify your meal prep!

1) Chili

Make a large pot of chili with pinto beans, ground beef, and diced tomatoes. Combine chili in an airtight freezer-friendly container and freeze for up to 3 months. Cook on stovetop until desired temperature is reached. Top with shredded cheddar cheese, sour cream, and chopped green onions. Serve with cornbread or tortilla chips for dipping.

2) Burritos

Burritos are one of the best freezer meals because they are easy to prepare and delicious. They’re also great for meal prep because they are versatile, filling, and portable. Make a big batch of burritos on Sunday night and then you’ll be set for the week! With a little bit of planning, this meal is perfect for any schedule. Soak beans overnight, cook them in the morning and make rice at the same time while you’re at it. When it’s all done and cooled, wrap it up in aluminum foil or plastic wrap so that it can go right into your freezer. 

3) Soups

The best and easiest soup to make is a hearty, low-calorie soup like this chicken vegetable soup recipe. The ingredients you’ll need are: 1 tablespoon olive oil, 2 cups chopped onion, 3 cloves minced garlic, 1 quartered and peeled head of broccoli (cut into 1/2 inch pieces), 1/2 cup shredded carrot, 4 cups chopped red cabbage (cut into thin strips), 6 cups reduced sodium chicken broth or stock, 4 teaspoons tomato paste, 2 bay leaves and 1 teaspoon salt. Add the olive oil to the bottom of a large pot over medium heat. Add the onion and garlic and saute until they’re fragrant.

4) Stews

Stews are a great option for freezer meals because they can be made with inexpensive, tough cuts of meat that need long cooking times. The slow-cooking process makes them tender and flavorful. Plus, you can get a lot of variety from such a simple dish.  A beef stew can be prepared with beef, potatoes, onions, carrots and any number of herbs or vegetables like green beans or peas. For vegetarians there is plenty to choose from as well – just swap out the beef for vegetables like butternut squash or cauliflower. Once the ingredients have been cooked down to a rich broth it’s time to assemble the meal. Portions should be in individual containers or baggies then place in the freezer.

5) Casseroles/Lasagna

Casseroles are a fantastic freezer meal because they typically require a little prep work and can be assembled ahead of time. Lasagna is one of the most popular dishes out there, and it’s perfect for freezer meals. All you need to do is layer the ingredients in a pan, cover it with foil, and pop it in the freezer. When you’re ready to eat it, just thaw it out on your counter for about 8 hours or so before baking in the oven for 45-60 minutes at 350°F until bubbly.

6) Meatballs

There are so many ways to enjoy these, but the most effective recipe will be to just go with the basics. Here’s how to make it: 1 lb ground turkey (or beef) 2 eggs 1/4 cup parmesan cheese 1/2 cup bread crumbs (optional) 2 tablespoons tomato paste 2 tablespoons onion, chopped finely 1 teaspoon salt 1 teaspoon garlic powder. Mix all of the ingredients together in a bowl and then roll into balls. Place on a baking sheet and freeze for at least one hour. Transfer the frozen meatballs to a freezer bag or airtight container and store in your freezer for up to three months.

7) Chicken breasts

Cut the chicken breasts into bite-sized pieces, season with salt and pepper, and place in a single layer on a baking sheet. Preheat oven to 400 degrees Fahrenheit. Bake for 10-12 minutes until cooked through. Mix two eggs together with two tablespoons of water, beat well, and pour over the chicken. Lower heat to 350 degrees Fahrenheit and bake for an additional 10-12 minutes or until eggs are set.

Hey Angels and Alphas,

In order to be successful at achieving your fitness goals, you need to have the right diet in place. One of the most common mistakes people make when it comes to their performance diet is that they don’t follow one at all. While this may not hinder you as much when you’re just starting out and are still trying to figure out what works best for your body, if you want to achieve maximum strength, speed and endurance, then you need to follow a diet designed specifically with those factors in mind.

Why what you eat matters

Everyone knows that nutrition is important, but it’s often neglected. The truth is that what you eat has an impact on your performance and recovery. It’s easy to get caught up in the idea that diet is simply about weight loss, but there are a lot of other benefits for athletes. Eating foods rich in omega-3 fatty acids will help with inflammation as well as balance hormones; protein helps repair muscle tissue and aids in muscle growth; and carbohydrates provide energy for intense exercise. If you’re looking for ways to improve your gym performance, then you need to start paying attention to what you put into your body.

How a performance diet can help

A performance diet can help you feel more energized and recover faster. It will also fuel your workouts with the energy and nutrients they need. There are many different diets that can be used for a performance diet, however, one popular one is the Paleo diet. The Paleo diet eliminates processed foods and relies on whole foods such as vegetables, fruits, nuts, seeds, eggs, meat and fish. This is not an all-or-nothing type of eating plan; there are ways to make small changes here and there if you’re not ready for something drastic like this yet!

What to eat for breakfast

Breakfast is the most important meal of the day. This is because it’s when your body has been without food for eight hours, and needs its energy source to power you through your day. There are many factors that go into what constitutes a healthy breakfast, but there are some basics that should be followed by anyone who wants to lead an active lifestyle.  Focus on a good Protein-to-Carb Ratio. The protein-to-carbohydrate ratio is one of the most important things that can make or break your weight loss goals. Breakfast should consist of 60% carbs and 40% protein on average.

What to eat for lunch

-Make sure you’re always eating enough protein. Protein is essential for muscle growth, as well as for keeping your immune system up, and it’s also important for building strength. You should aim for around 1 gram per pound of body weight. 

-Stay hydrated. It’s important to drink enough water throughout the day, but it’s especially important before and after working out because you’ll be sweating more than usual. Plus, drinking water will help replace electrolytes (especially sodium) that are lost through sweat. 

-Eat plenty of carbohydrates before and after your workout–but not during–as they’ll give your body energy so it can perform better during the workout.

What to eat for dinner

After a long day of work, we don’t always have the time or energy to cook. But what can we eat that will help us feel our best? Protein! Along with complex carbohydrates and healthy fats, protein is essential for strength training. Protein provides the amino acids you need to repair muscles and increase muscle mass, which leads to more muscle growth. 

When you consume enough protein, your body stops eating away at your muscle tissue for energy and instead burns fat as fuel. It also helps create testosterone and human growth hormone which are needed for recovery from workouts. So after an intense workout it’s important to get at least 20g of protein within 30 minutes post-workout or else your body will start breaking down muscle tissue for fuel.

Snacks and dessert

Eating healthy when you’re on the go can be tough. That’s why I always bring nuts, fruits, and granola bars with me at all times. When I’m feeling like something sweet, I like to indulge in an extra square or two of dark chocolate. A popular favorite include granola bars because they have a good ratio of fruit and nuts with no added sugar or preservatives! It is important to have healthy snacks on hand at all times so that you can make better choices when you are hungry and don’t know what to eat.

Other tips for success

A performance diet is composed of both the quality and the quantity of your food. It’s all about what you put into your body for it to do its best work. Eating well not only helps you maintain your weight, but it also optimizes your workouts. 

– Start with a balanced breakfast such as eggs, bacon, fruit and protein shake. This will get you off on the right foot for the rest of the day by giving you fuel for energy and making sure that you’re getting important nutrients like protein and calcium. 

– Fuel up before or during training with something light like bananas or granola bars or power bars. These snacks are easy on digestion so they don’t bog down your stomach when you’re working out hard.

Hey Angels and Alphas, 

It’s no secret that protein is an important part of the diet; it builds, repairs and maintains our bodies, making it an essential part of any meal. That said, most people don’t get enough protein in their diets to make up even half the recommended amount, so increasing your intake can benefit you greatly. 

Protein is necessary for building and repairing muscles, so it’s an important part of any fitness plan. Protein can be found in many different types of food, but some sources are more complete than others. 

In this article, we will take you through three lean sources of protein that are both delicious and easy to incorporate into your diet.

Poultry

A common misconception is that the only lean source of protein are chicken and turkey. While these are high quality proteins, they may not be the best for you if you’re looking for something unique. Poultry provides a blend of protein and vitamins that makes it a great low calorie option. This type of meat is also often lower in fat than beef or pork, as well as being less expensive. 

One thing to keep in mind when selecting poultry is whether to go for white or dark meat. Dark meat has more fat, but it also has more nutrients like iron, zinc and selenium which can be lacking in other meats.

Fish

You can get your daily dose of protein by eating fish, which is a lean source because it’s rich in high-quality proteins. Salmon has one gram of fat per 3 grams. Sardines are also a good choice, they have just 0.5 grams of fat per serving and are high in omega-3s. If you’re looking for another option that’s low in fat, try tuna or shrimp, both have 2 grams each. 

Beans

Protein is essential for building and maintaining muscle mass, which means it’s important to incorporate protein into your diet. Beans are a great way to add protein to your diet. One cup of black beans has 13 grams of protein, while one cup of pinto beans has 15 grams. You can also make a hearty bowl by adding chickpeas or kidney beans in the mix! Other sources include quinoa, eggs, chicken, salmon and tuna fish.

Nuts

Protein is a crucial part of any diet, especially one that aims to keep calories low. Nuts are a great source of protein, and they’re also high in healthy fats, which can help you feel fuller for longer. Almonds are one of the best sources of protein when it comes to nuts, and they’re also the cheapest option, making them a great choice if you’re on a budget.

Eggs

Egg whites are the perfect source of lean protein. They’re a filling, low-fat food that’s low in calories, and they contain all nine essential amino acids that your body can’t produce on its own. Plus, eggs are versatile enough to be eaten at any time of day. With egg whites as the best lean protein option, you don’t have to worry about consuming too many calories or fat when you’re eating breakfast lunch or dinner.

Quick Muscle Meals:

Here are some excellent lean sources to get your daily dose: 

-Egg whites -A cup has about 6 grams (g) per egg white and only one gram (g) of fat. Eggs are another great way to get your protein without adding too many fats to the diet; 6 eggs contain 12 grams of fat while 8 ounces (1 cup) of whole milk contains 5.

-Skinless chicken breast -One 3 oz serving contains 24 g protein and no saturated fat or cholesterol. 

-Tuna fish -3 oz serving has 25 g protein with low levels (1 g) of omega-3s.

-Cottage cheese is also a great choice; 1/2 cup only has 2 grams of fat. 

Hey Angels and Alphas,

When training in the gym, it’s easy to get caught up focusing on your biceps and triceps, but that can be dangerous if you’re neglecting some other important muscle groups. These are five of the most overlooked muscle groups when people train in the gym, but with the right exercise routine, you can build and strengthen them without too much extra work! 

Forearms

The muscles of the forearm are your brachioradialis, extensor carpi radialis longus and brevis, flexor carpi ulnaris, palmaris longus, flexor digitorum superficialis and profundus, pronator teres and quadratus lumborum. Forearms can be strengthened by any type of exercise that use resistance such as weights or elastic bands to the point that they tire out your muscle fibers. Forearms are not typically a focal point for weight training because people usually work larger muscles such as their chest or biceps which have a greater impact on the body’s appearance.

Hamstrings

While many people focus on the quadriceps as the main muscle group to work during a workout, it’s important not to forget about your hamstrings! A strong and balanced set of hamstrings will help you do everything from running faster to lifting heavier weights. There are a few different ways that you can strengthen your hamstrings: 1) doing exercises like Romanian deadlifts or glute-ham raises; 2) adding more volume or weight to exercises that you already do (like squats); or 3) adding hamstring-specific training sessions into your routine.

Triceps

The triceps are a common point of focus when training. A lot of people do exercises such as bench press, overhead press, and tricep extension to strengthen their triceps. While these exercises are great for strengthening your triceps, there are other muscle groups that can be overlooked. Your back, shoulders, biceps and abdominals all get a workout from these different movements. So it is important to not just focus on the triceps, but also on the rest of your body so you don’t end up with imbalances or pain.

Abs

Your abdominal muscles act as a series of pulleys for your core and help keep your spine healthy. Your abs are one of the most important muscle groups to train, but they are also one of the most neglected! 

Here are the most basic, most effective exercises that you can do to strengthen your abs: 

Abdominal Crunch – Lie on your back with knees bent and feet flat on the ground. Place hands behind head with elbows out wide. Lift head and shoulders off ground while trying to bring knees towards chest. Hold for five seconds before lowering back down to starting position. Repeat 10 times.

Leg Raises –  Lay on your back with arms by side. Slowly lift hips off ground until only butt and feet are touching the floor. Keeping stomach tight, raise right leg up so thigh is parallel to ceiling (knee should be at a 90 degree angle). Lower foot to starting position. Raise left leg up so thigh is parallel to ceiling (knee should be at a 90 degree angle). Lower foot to starting position. Continue alternating legs for 20 repetitions each side. 

Calves

Calf muscles are often overlooked because they aren’t as visible as other muscle groups. The calf muscles are one of the largest muscle groups in the body, and they help to support and move the feet, ankle and toes. They are made up of two major muscles on the back of the lower legs: gastrocnemius and soleus. 

The gastrocnemius is often called a diamond-shaped muscle because it has a large upper head (near the knee) and an elongated lower head (near the heel). The soleus is more uniform, flat and triangular-shaped.

To train these muscles, use standing or seated calf raises; these work best with dumbbells or weighted machines, but you can also use a wall for resistance. Start by placing your toes on something that will give you enough height to stand upright while keeping your heels firmly planted on the ground; then, raise your heels toward your glutes until you feel tension in your calves. 

You can start out doing 12 repetitions of this exercise per set with just your body weight for resistance; gradually increase to 20 reps per set when you’re able to handle heavier weights without pain.

Hey Angels and Alphas,

If you’re an experienced lifter, you’ve probably noticed that different training methods and workouts can have radically different effects on your body. Some of these differences can be directly attributed to changes in muscle size, while others are the result of changes in strength and muscle activation patterns. 

This guide will take you through the differences between training to increase your muscle mass (or hypertrophy) and training to increase your strength in an effort to determine which one is right for you! Read on to find out!

What is Hypertrophy Training?

Hypertrophy is the process by which muscle cells grow in size. Muscle cells need a lot of energy, nutrients, and oxygen to produce ATP (adenosine triphosphate), which is the main source of energy used by muscles during exercise and everyday activities. 

When the muscles are asked to do more work than they are accustomed to, they call on other cell systems in the body (such as the liver) that contain these necessary nutrients. They also cause genes that produce enzymes like myokinase, an enzyme that aids in protein synthesis within muscle cells and is responsible for increasing muscle size and mass, to be turned on.

What is Strength Training?

Strength training is any type of weightlifting or resistance exercise that stresses the muscles and causes them to grow bigger and stronger. There are many forms of resistance exercise, but the most common types are bodyweight exercises, dumbbell exercises, barbell exercises and machine-based exercises. Strength training can be done anywhere with just a few items: an exercise mat, some weights, some space and a little time (no more than 30 minutes three times a week).

How Does It Differ?

When you train for hypertrophy, you are trying to increase the size of your muscle fibers and the number of them that exist in each muscle. When you train to build strength, you are trying to make the muscles themselves stronger so that they can exert more force when needed. 

There is no direct correlation between building size and building strength; increasing one does not necessarily mean a decrease in another. 

The difference between hypertrophy and strength training also varies in what type of exercises are used as well as how often those exercises should be performed during a workout session or over an entire week’s worth of workouts.

Why Should I Train For One Vs. The Other?

There are many reasons why you may want to train for hypertrophy and some reasons why you may want to train for strength, so let’s take a look at the pros and cons of each: 

-There is less stress on your joints when you’re performing sets with lighter weights which means that your risk of injury decreases. 

-Building muscle can improve your metabolism by increasing the amount of calories that you burn throughout the day without any extra physical activity on your part. 

-You’ll have more energy because muscle burns more calories than fat does, which means that it will keep you feeling energized even if you’re not working out or doing any other physical activity in particular.

When Should I Train For One Vs. The Other?

There is no one correct answer as to when you should train for either; it largely depends on your goals and what your body needs at any given time. For instance, if you want to improve muscle mass and size, then a hypertrophy program would be more beneficial than a strength program. 

If you are looking to improve muscle power and explosiveness, then a strength-based program would be better suited than a hypertrophy-based one. If you’re just starting out with weightlifting, it’s best to start with a mixed routine that includes both types of exercises in order to avoid overtraining or injury while still seeing results!

Hey Angels and Alphas,

If you’re new to strength training, it’s easy to make mistakes that can stall your progress and even cause you harm. If you’re just getting started with strength training, here are the five most common mistakes that beginners make, followed by some tips on how to avoid them so you can build strength safely and effectively.

1) Not warming up before lifting weights

This is one of the biggest mistakes that beginners make when starting out. Not warming up before lifting weights can lead to injuries, and it can also hinder your strength gains. If you’re going to be lifting heavy weights, it’s important to have a good warm up beforehand. 

Start by doing some light cardio for five minutes or so, and then do a few light sets of the exercise you’ll be performing with lower weight. Then gradually move onto heavier weights and repeat this process until you’re ready to go all-out with your workout.

2) Not tracking your workouts

One of the biggest mistakes beginners make is not tracking their workouts. This can lead to overtraining and injury, which will derail your progress. It’s also important to track how many reps you do and how much weight you’re lifting so you know what your next workout should be.

3) Focusing on weight instead of form

Focusing on weight instead of form is one of the most common mistakes beginners make when starting out. You see this all the time in gyms—people using too much weight, moving too fast, and not paying attention to their form. 

It’s important to remember that lifting too much weight is not an indication of how hard you’re working- it just means you’re lifting way more than you should be for your current fitness level and the potential risks outweigh any potential benefits. Instead, focus on mastering your form with lighter weights until you build up enough strength for heavier weights. With good form, you’ll get stronger faster, as well as avoid injury. 

One mistake many beginners make is going too heavy too soon, leading to bad form and injuries. This may also lead to doing exercises incorrectly – when someone first starts a workout routine they may have never done these exercises before or maybe they don’t know the correct way to do them. 

To avoid doing an exercise incorrectly it’s best to find a trainer or someone who knows what they’re doing before trying new exercises. Another mistake many people who are new at exercise do is trying something without knowing if they’re ready for it or not – even if it looks like everyone else can do it – but that can lead to injuries or other issues like overstressing muscles.

4) Getting impatient to see results

A common mistake that beginners make is setting unrealistic goals. If you’re a beginner, your goals should be focused on learning the basics of strength training and getting comfortable with this new activity. 

Don’t set yourself up for failure by becoming overwhelmed and feeling like you need to accomplish all the exercises and workouts that pro athletes do in order to progress. Stick with easy exercises such as squats, push-ups, lunges, and planks for now. As you get stronger, you can add more advanced moves such as weighted squats and deadlifts. For a good place to start out with strength training basics, check out our blog post on 3 Simple Strength Training Moves for Beginners.

5) Having unrealistic goals

One of the most common mistakes beginners make when starting out is setting unrealistic goals. I know it can be tempting to want to see big results as fast as possible, but that’s not realistic. You’re going to have to put in a lot of hard work and time for big changes to happen. 

The best way to avoid this mistake is by setting small goals that are achievable in the short-term and gradually increasing them over time. I recommend making an exercise schedule that includes rest days, so you don’t end up overdoing it or not giving your body enough time to recover from the workout you just did.

Hey Angels and Alphas,

Trying to lead a healthy lifestyle can be challenging, especially if you’re not sure what supplements your body needs most. It’s important to always be taking in your daily vitamins and minerals, but it’s hard to know which ones are the most important. Here’s an overview of the best daily supplements everyone should be taking that covers the basics of health, weight loss, muscle growth, and brain function.

Fish oil

Omega-3s are essential fats that are crucial to good health and well-being. The only way to get them is through diet or supplementation, so it’s important to take fish oil daily. Fish oil is also great for heart health, brain function and eye health. The best type of fish oil is the one that has high concentrations of both EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid) because these omega-3 fatty acids have been shown to have the most benefit in studies.

Vitamin D

Did you know? You can get vitamin D naturally from food such as eggs (if they’re fortified with vitamin D), fatty fish like salmon or tuna (canned or fresh), cheese, milk, yogurt (if it’s fortified with vitamin D), and mushrooms. The current recommended daily intake of Vitamin D is 600 IU (international units) per day.  If you have any chronic conditions, ask your doctor about how much more Vitamin D you may need. Some doctors recommend a dose of 1000-2000 IU/day to keep the body healthy and in balance.

Probiotics and Prebiotics

Probiotics are live bacteria that are good for the gut and help maintain healthy digestion, which is essential to a healthy body. Probiotics can be found in yogurt, kefir, kombucha, and fermented vegetables. Prebiotics are food sources that help probiotics grow and have been shown to have many health benefits. Foods rich in prebiotics include asparagus, bananas, garlic and onions among others.

Multivitamin

Getting the vitamins and minerals you need is not just about what you eat. You also need to consider what your body needs as well. A multivitamin is an essential part of every day, because it can fill in some of the gaps that food doesn’t provide. Typical recommendations are taking one multivitamin at least once per day, but if you’re eating mostly healthy foods, then twice per week might be enough. The benefits are worth it!

Magnesium

A study done by Dr. Blumberg found that people who had higher levels of magnesium in their diet had lower rates of depression than those with lower levels. This can be attributed to the fact that magnesium is needed to produce serotonin in the brain which affects mood. It is also needed to synthesize proteins and process energy, so it has many health benefits beyond just being related to mood. 

Magnesium supplements are very affordable, and they’re a lot more convenient than taking several servings of food high in magnesium on a daily basis. When shopping for supplements, make sure you choose one that contains at least 150 mg of elemental magnesium per serving (or 400mg per two tablets) as well as some calcium, vitamin D3, and vitamin B6.

Zinc

Zinc plays an important role in fertility and reproduction by helping us create new cells. Zinc can be found in many different foods, but most of the zinc we need comes from animal sources like meat and dairy products. Some plant-based sources of zinc include beans, nuts, whole grains, dark green vegetables and wheat germ. 

For people who don’t eat these types of food often or who have dietary restrictions, taking a daily supplement is recommended. Taking a daily supplement will not replace getting zinc from food, but it is recommended to help balance out any nutrient deficiencies you might have as well as providing additional benefits.

Hey Angels and Alphas,

Have you ever wondered why it’s so important to train your core? Many of us just think, Why bother? My abs are already strong enough. However, this mindset can put you in harm’s way if you aren’t careful. 

The core muscles are the group of muscles that encompass your torso, including the rectus abdominis, internal and external obliques, transverse abdominis, and multifidus. These important muscles stabilize your spine during movement and protect your back from injury. 

When it comes to the core, training goes beyond just making it stronger—there are health benefits to consider as well. Here are four reasons why training your core will improve your overall health and keep you safe from injury.

1) Weight loss

Having a strong core will not only make you look amazing, it will also help you lose weight. If your abs aren’t visible, your body fat percentage is probably too high. A stronger core will also help you avoid back pain and improve the quality of your everyday life.  

If you want to lose weight and get into shape, training your core is an important aspect that you cannot overlook. A strong core will help improve your overall health and posture, prevent back pain and increase your range of motion. It’s important to train your core muscles on a regular basis as they play a vital role in supporting all of your movements. Stronger core muscles will not only help you reduce back pain but can also improve athletic performance and may even help with controlling blood sugar levels as well!

2) Better posture

A stronger core will help you sit, stand and move better. A stronger core will prevent back and neck pain. It can also improve your running form and make you faster. Properly training your core will also lead to better posture over time as the correct muscle groups are being activated. Strengthening your abdominal muscles will give you better posture which improves breathing capacity. Finally, a strong core can help reduce the risk of certain injuries like a herniated disc or hamstring injury.

3) Stronger back

The core is made up of many muscles, the most important being the spinal erectors. These muscles work together to maintain a straight spine and balance in our body. This means that having strong cores can help prevent injury and decrease back pain. In addition, a strong core will also assist with everyday activities such as picking up heavy objects or running for long periods of time. 

4) Improved balance

With a strong core, you’ll have better balance and be able to do things like walk up a set of stairs with confidence. The core muscles are also responsible for proper posture, which can help relieve back pain. If your abdominal muscles are weak, the lower back muscle has to work harder in order to compensate. This can lead to lower back pain or injuries. It’s important to include balance training in addition to strength training as we age; so when we get older we can stay agile with these two elements.

How to train your core properly

You can train your core by incorporating it into all of your exercises. Try to do crunches and planks at least twice a week and modify any exercises you are doing to make sure they’re core-strengthening. 

If your workout routine is lacking some core training, add classic exercises like leg raises and plank variations that target different muscles of your core to it right away! You will feel stronger, happier and healthier if you do. 

When training your core, it helps to use multiple muscle groups instead of just focusing on one at a time. Each time you exercise, try not to neglect working out your core. Incorporating a few effective exercises into every workout will help tone abs as well as provide added benefits that promote overall health and wellness. 

And remember to watch what you eat: reduced caloric intake alongside effective training will help achieve fast weight loss results in no time. You should always work in sets to provide enough time for muscle repair and recovery from exercise-related injury.

Hey Angels and Alphas,

How many times do you need to train your legs? It depends on what your goals are and your current level of fitness, but generally speaking it’s a good idea to do something active at least two or three times per week. Here’s how to train your legs two or three times per week, depending on your needs and goals, as well as how it will affect other parts of your body.

The Importance of Weightlifting for your Legs

When you work out, the weight you lift causes micro-tears in your muscle fibers. As your muscles grow and repair themselves, those tears turn into stronger, thicker muscle fibers. That’s how lifting weights helps to build lean muscle mass and burn fat. Stronger, thicker muscles mean better strength and less chance of injury when exercising. There are many ways to train your legs with weights, but some of the best exercises are squats, lunges and calf raises.

How Does Running Impact Leg Training?

Running is a form of leg training. When you run, your quads and hamstrings contract to propel your body forward. Your glutes and calves work as stabilizers to keep you from falling over as your center of gravity shifts with each footstrike. Running is an excellent cardiovascular exercise and will help with weight loss goals, but it’s not the most effective way to train your legs for athletic performance. There are many other ways to get the same benefits (like cycling) without risking injury or boredom.

How Many Times Should You Train Legs per Week?

Training your legs once per week may not be enough to build muscle. In order to maximize growth and strength, you’ll want to train your legs at least twice once week. If you’re looking for maximum results, train them twice each week. On the other hand, if you’re just starting out in the gym or aren’t training any other body parts, it’s best to train your legs once per week until they are stronger and more conditioned.

Why You Should Mix Cardio and Weightlifting

When you train legs, it is important to do both weightlifting and cardio. Weights help build muscle and get the heart pumping, while cardio helps burn calories. If you only do one or the other, the leg muscles will not be fully stimulated. So in order to maximize your leg workouts and make sure that your entire leg is working hard, include both weights and cardio into your routine.

What Is The Right Volume for Leg Training?

If you are looking for building strong, muscular legs, the key is to train them at least three times per week. However, the volume that you train your legs will vary depending on your goal. For general strength and hypertrophy, start with 4-5 sets of 8-12 reps per muscle group. If you are looking for maximal strength and explosiveness, then be prepared to increase volume to 8-10 sets of 4-6 reps per muscle group.

Conclusion

The number of times you train your legs will depend on your fitness level and the amount of time you have to commit to training. People who are just starting out should try to train their legs two or three days a week. More advanced lifters can train up to five days per week with two being upper-body days and three being lower-body days. It’s also important not to overwork muscles, which means that you shouldn’t spend more than an hour working out any one day.

Hey Angels and Alphas,

When you exercise, your body demands oxygen to create energy. If your heart and lungs are not in peak physical condition, then your body will not be able to provide enough oxygen to all of your muscle groups when you need it most, preventing you from achieving your fitness goals.

Fortunately, the best ways to improve cardiovascular endurance are fairly simple—just follow these six tips and incorporate regular cardio activity into your workout routine twice per week. You’ll soon be on your way to better health!

Consistency Is Key

Many people assume that cardiovascular endurance is all about how long you can run. However, endurance is so much more than that. It encompasses your body’s ability to withstand physical stress and recover from it.

The more you train your heart and lungs, the better they will be able to handle exertion and fatigue, which means less rest time needed between workouts and an increased ability to perform at high levels of intensity over a longer period of time. Consistency is key–if you stop exercising altogether or do not give your body enough time in between workouts, you will see decreased benefits quickly.

Best Ways to Improve Endurance

1. Incorporate cardiovascular exercise into your daily routine.
2. Push yourself as hard as you can during your workouts and try to increase the intensity if you’re feeling good with it.
3. Eat a healthy diet that includes a balance of protein, carbohydrates, and fats, along with plenty of fruits and vegetables.
4. Drink plenty of water throughout the day, but make sure that you’re avoiding too much sugar in your diet because this can lead to weight gain and inflammation within the body which will hurt your endurance levels over time.
5. Take care of yourself by getting enough sleep every night and spend some time outside each day in nature or doing something active outdoors when possible (even if it’s just taking a walk).

Stick To An Exercise Schedule

One of the best ways to improve cardiovascular endurance is by sticking to an exercise schedule. Rather than trying different types of exercise, you should find one that works best for you and stick with it. For example, if you enjoy running outside, then run outside every day. However, if you don’t enjoy running outside then try riding a bike or swimming instead. Find what works best and stick with it!

Best Methods of Cardiovascular Exercise

There are a number of different methods of cardiovascular exercise. These include walking, swimming, jogging, biking, and playing sports. In order to get the most out of your workout be sure you vary the intensity and duration. You can also try interval training which is alternating between periods of intense activity followed by periods of rest and is an excellent way to increase your heart rate without wearing yourself out.

Your Diet Matters, Too

Eating a healthy, balanced diet is one of the most important things you can do for your body. It’s also vital to exercise regularly and maintain a healthy weight. This ensures that your muscles are in good shape and have the fuel they need to keep you going all day long.

Make sure you’re getting plenty of vegetables and whole grains, as well as low-fat dairy products, lean meat, poultry or fish and plant-based protein sources like tofu, beans or lentils. Remember that it’s not just what you eat but when you eat it too.

Hey Angels and Alphas,

Even if you’re feeling terrible, there’s always one question that surfaces when you have the flu: Should I work out? It’s a valid question, since working out can make you feel even worse and dehydrated than you already do.

But did you know that staying in bed while suffering from the flu can be harmful to your body as well? Here are some reasons why it might not be such a bad idea to exercise when you have the flu.

What is The Flu?

The flu is a viral respiratory illness caused by influenza viruses. It can cause mild to severe illness, and at times can lead to death. Those who are at higher risk of serious flu-related complications include young children and people with chronic medical conditions (such as heart disease, asthma or diabetes). Symptoms include high fever (over 100 degrees Fahrenheit), headache, fatigue and muscle aches. These symptoms are often followed by chills, dry coughs and nasal congestion.

In-Home Relief

If you’re feeling under the weather, it’s best to stay home and rest. A lot of people might be tempted to hit the gym or head out for a run in an effort to sweat out their fever, but it’s best not to overexert yourself when you have a fever and congestion.

The Downside of Working Out When Sick

You know that feeling you get when you’re sick, and all you want to do is curl up on the couch with Netflix on in the background? There’s a good reason for that. Working out while sick can exacerbate your symptoms, and make it harder for your body to recover. When we exercise, our body releases stress hormones like cortisol, which can suppress your immune system.

That means you’ll be more vulnerable to getting sick again in the future-even if this was just a 24 hour bug! Working out also puts pressure on your respiratory system, which will only make breathing more difficult and leave you feeling worse faster than sitting around would.

Don’t Overdo It

The flu is a virus that causes fever, body aches, cough, sore throat and fatigue. These symptoms are often worse than with other viruses that cause colds. The best way to feel better and avoid spreading the flu is to get plenty of rest, drink lots of fluids and avoid contact with others as much as possible until you start feeling better. This means that you should not go to work or school or go out into public while you are sick.

Get Quality Sleep

To get quality sleep, it is important to have a room that is dark and quiet. As a side note, if you are not sick, you should try to go to bed at around 10:30pm or 11pm. This will allow your body enough time to fall into deep sleep before it’s time for your alarm clock to go off in the morning. In addition, try not to eat too much and avoid caffeine in the evening hours. Finally, keep your bedroom temperature comfortable and wear something comfortable to bed.

Stay Hydrated & Eat Well

Stay hydrated and eat well to help your body fight against the virus. It is important to maintain good nutrition while you are sick because your immune system will not be working at full capacity. Stay away from dairy, sugar, caffeine, alcohol, and greasy foods as these will irritate your stomach or cause heartburn which can make you feel worse in general.

Avoid fatty foods because they take a long time for digestion which can worsen nausea or vomiting. Drink plenty of fluids such as water, herbal tea, and broth to stay hydrated and replenish electrolytes.

Consider Anti-Inflammatory Supplements

For athletes, anti-inflammatory supplements may be a better option than working out when suffering from a cold or flu. Athletes who are on strict training schedules and have limited time to recover can use these supplements to reduce the inflammation that is caused by the illness.

These supplements work by suppressing inflammatory cytokines, which are molecules that are involved in inflammation. Anti-inflammatory supplements are not for everyone because of potential side effects such as stomach problems and headaches, but they may be worth considering if you’re an athlete with a strict training schedule who needs to get back to training quickly.

Hey Angels and Alphas,

If you’re trying to get in shape, you’ve probably heard about the benefits of bodyweight training and weightlifting. The two are incredibly popular choices for people who want to stay fit, and they can even be used together by people who want to work out at home using minimal equipment and space. But which one is right for you? This article will discuss the differences between the two and help you figure out which type of workout will be best suited to your needs, whether it’s bodyweight training or weightlifting.

The benefits of bodyweight exercises

Building muscle and strength with only your body weight can be a great way to save money and stay in shape. Bodyweight exercises are easy to do anywhere, don’t take up much space, and require no equipment. Plus, there are a ton of exercises you can do – here’s just one!

The L-sit will strengthen your abs and core while also building shoulder stability, says Allana Karo, a personal trainer at Crunch Fitness in New York City. It’s also an awesome core workout if you’re pregnant.

The benefits of weightlifting

Weightlifting has been around as long as humans have. It is a great way to gain strength, power and muscle mass. When combined with proper nutrition, weightlifting can help you develop lean muscle that burns more calories at rest than fat tissue. That means that weight training will help with your fat loss goals!

What should you do when limited by equipment

If you want to focus on body weight training, but are limited by equipment, try these three exercises: *Push-ups *Pull-ups *Squats.

If you want to focus on weightlifting, but are limited by equipment, try these three exercises: *Bicep curls with a dumbbell or kettlebell *Bent over rows using a barbell or dumbbells *Bench presses using a barbell or dumbbells.

When should you add weights to your routine

Adding weights to your routine can increase muscle mass and improve joint strength. However, it’s important to ease into the process and focus on proper form before you start adding more weight. In the end, it all depends on what you want out of your routine. Some people may prefer bodyweight training, while others may prefer weightlifting – but in reality there’s no right answer. It just matters what works best for you.

The best beginner workout routines

Some people are looking to get fit, while others are trying to build muscle. Others might be looking to lose weight or improve their cardiovascular fitness. Whatever your goal, there is a workout routine that can help you achieve it. With the many different types of workouts out there, the question becomes which one is best for you. To answer that question, we’ve created a quick guide to compare and contrast some of the most popular types of training routines.

The best advanced workout routines

If you want to start with a more challenging routine, you may want to consider adding weightlifting into your routine. While bodyweight training can be very effective in building muscle, weightlifting also has many benefits that shouldn’t be overlooked.

For example, while they are two different types of exercises and have different movements, both are equally beneficial when it comes to the number of calories burned per hour and the amount of time it takes to burn those calories. When it comes down to it, weightlifting offers more variation in terms of what muscles you work out and how much resistance is applied whereas bodyweight training can get repetitive if done for long periods of time.

Hey Angels and Alphas,

The two main types of muscle fibers are slow-twitch muscle fibers (also called Type I fibers) and fast-twitch muscle fibers (also called Type II fibers). Slow-twitch muscle fibers contract slowly but have plenty of endurance, while fast-twitch muscle fibers contract rapidly but have less endurance.

This doesn’t mean that your body can’t use both; they’re just suited to different kinds of activities and training regimens. Find out more about the differences between them and how you can train each type for optimal results.

The Three Main Types of Muscle Fibers

There are three types of muscle fibers, which are slow-twitch, fast-twitch A and fast twitch B. Slow-twitch fibers typically contract slowly but can last a long time while contracting. These muscles allow you to do activities that don’t require a lot of energy, such as walking up stairs or running a marathon.

Fast-twitch A is recruited when you need to generate force quickly but only for short periods of time before fatigue sets in.

Fast-twitch B is used during high intensity exercise where your muscles require more speed, power or strength than the other two types can provide alone so it helps you maintain those higher intensities for longer periods of time before fatigue sets in.

Different Types of Workouts

One type of workout is geared towards training fast-twitch muscles, another is geared towards training slow-twitch muscles, but which one should you train to get the most out of your time in the gym? The answer lies in understanding what each type of muscle fiber does.

Slow-twitch muscle fibers are more efficient at using oxygen to generate force for a sustained period of time (2 to 3 hours). Fast-twitch muscle fibers are used for explosive events that last less than 2 seconds. These muscles have a lower aerobic capacity but can produce greater amounts of force faster than slow-twitch muscles.

The Benefits of Doing Fast-Twitch Exercises

Fast-twitch fibers contract quickly with a lot of force, but they tire out quickly as well. They’re great for short bursts of strength, speed, or power—but not for endurance. That’s why athletes like sprinters train their fast-twitch muscle fibers by doing sprints, intervals on the track, and weightlifting exercises that focus on explosive power (like snatches).

Slow-twitch muscle fibers are usually found in large numbers in places like your legs and lower back because they burn fat to create sustainable energy through aerobic respiration.

They do this through anaerobic glycolysis, which converts glycogen into lactic acid; that lactic acid then generates more heat so you can keep going for longer.

If you want to improve your stamina during cardio activities like running or cycling, it might be time to focus on training slow-twitch muscle fibers rather than just focusing on building more fast-twitch muscles.

The Benefits of Doing Slow-Twitch Exercises

Slow-twitch muscle fibers are designed for endurance, which is why they’re typically used to maintain a steady pace for long periods of time. They’re also effective at conserving energy because they rely on oxygen instead of sugar as fuel, which means they can continue working even when our glycogen stores are depleted.

This makes them perfect for low intensity workouts like walking or light jogging that last more than an hour per session.

These types of exercises also don’t require any equipment, so you can do them anywhere at anytime—no excuses! Plus, slow-twitch muscle fibers are important for improving cardiovascular health by increasing the amount of capillaries in your muscles.

Slow-twitch muscle fibers use aerobic respiration (requires oxygen), whereas fast-twitch muscle fibers use glycolysis (doesn’t require oxygen). The Benefits of Doing Fast-Twitch Exercises: Fast twitch muscles are designed primarily for strength and power.

Hey Angels and Alphas,

Social media can be time-consuming and all-consuming—and not just in the obvious ways, like spending too much time posting, liking photos, and scrolling through your feed.

Even when you’re not looking at social media websites or apps, the notifications can still be distracting and drain your attention away from tasks that are more important than Facebook or Instagram (like looking up how to get rid of pimples on Google). To help you reclaim your time and sanity (not to mention your productivity), here’s what you need to know about detoxing from social media once and for all.

Why you should make the change

People today are glued to their screens and social media, whether it be their phones, tablets or computer. It is not uncommon for people to log in on Facebook as soon as they wake up, check Twitter at lunchtime, and then update their Snapchat story when they get home from work. While social media can be a beneficial tool for staying connected with friends, family members or colleagues all over the world, it can also become an addiction that harms our mental health.

A study published in the American Journal of Preventive Medicine found that heavy usage of Facebook was linked to depression in young adults.

Before you start the detox

It’s time to detox from social media! If you’re like me, you spend hours each day scrolling through your newsfeed. You may find yourself feeling anxious, unhappy, or even worse. It’s time for a social media detox.

Some people think that by giving up social media they are giving up their life. This is not true! During the detox, you will have more time for hobbies and family members as well as more energy during your day-to-day activities. You can make the decision to continue using social media when the detox is over if it makes you happy but with moderation of course.

The first week or so

This week’s goal for your detox is to set a specific time limit for using social media each day. This will help you get control of your time without feeling the pressure of having to give up the sites altogether. It will also make it easier when you need more time away from them later in your detox journey.

The second week

1. Keep up with business obligations during the week by sending emails or texting so you don’t have to take the time to check in on your phone or computer.
2. Take a break from checking your phone every 5 minutes by putting it away while you’re working, getting ready in the morning, or driving.
3. Engage with loved ones as often as possible in person instead of just through social media posts (this might involve turning off notifications on your phone).

The third week

1. Uninstall your phone from any social media apps that you use. This way, it’s harder for you to log on while scrolling through your Instagram feed when you’re bored or lonely.
2. Put your phone away in a drawer or somewhere where it’s out of sight, so that when someone texts you, the screen won’t light up distracting you from whatever else you’re doing.
3. Log off for the day by setting a timer for 60 minutes or 30 minutes, whichever works best for your schedule and make sure not to exceed this limit!

Tips to get back on track

1. Take a break from social media for a day or two by deleting the apps from your phone.
2. Spend that time with family, friends, loved ones.
3. If you need your phone for work, turn off notifications on social media apps (i.e., the app will not notify you of anything).
4. Turn off email notifications on social media apps (i.e., the app will not notify you of anything).
5. Spend more time with loved ones offline!
6. Unplug every night at 9pm and spend some quality time in nature or doing something creative like writing/painting/sculpting/etc
7. Use this break as an opportunity to refocus on what matters most.

Hey Angels and Alphas,

When you’re short on time, it can feel like there’s never enough hours in the day to squeeze in another workout. But don’t worry — you can still get results if you know how to maximize your gym time and the intensity of your workouts.

Follow these 5 tips on maximizing gym time when you’re short on time, and you’ll not only reach your fitness goals sooner, but you’ll have more energy throughout the day too.

1) Do bodyweight exercises before lifting weights

If you have no time for a full workout, try doing some bodyweight exercises before lifting weights. The movements will help warm up your muscles and joints, plus you’ll still be able to get a good pump in without having time to do much else. In addition, this is a great way to work your core without having time for crunches and sit-ups.

Just remember not to go too heavy if you only have a few minutes–you want the exercise to be challenging but not overwhelming.

2) Use high-intensity interval training (HIIT)

High-intensity interval training is an excellent way to maximize the time you spend in the gym. HIIT is a form of exercise where you alternate between intense bursts of activity, followed by periods of rest or low intensity activity.

This type of training has been shown to burn more calories and have better results when it comes to weight loss than other forms of exercise, such as cardio. HIIT trains your body for a variety of situations and conditions, including when you’re short on time.

Some ways you can incorporate HIIT into your routine are by taking a few minutes at the start and end of your workout for high-intensity intervals, or adding sprints into your jog during a light day.

3) Do circuits instead of straight sets

One of the most effective strategies for maximizing intensity when you have limited time is doing circuits instead of straight sets. For example, you can do a circuit with three exercises. Do one set for each exercise and then move on to the next. This strategy will allow you to work through your entire routine without spending too much time in any one area, which allows you to get more done in less time.

4) Don’t try to make gains with long rest periods

Don’t try to make gains with long rest periods. It doesn’t matter how much time you spend in the gym if you don’t get enough rest and recovery. Muscle tissue grows during rest, not during workouts. Rest is just as important as the workout itself.

That’s why it’s important to do shorter high intensity training sessions. After a few sets, take a break and stretch before starting again.

This will allow you to use more weight while still giving your body adequate rest between sets so that it can recover faster between exercises.

Intersperse higher intensity sets with lower intensity sets: The same goes for variety of exercises. Intersperse higher intensity sets with lower intensity sets for both exercise types so that your body can recover from the stress of a higher intensity set before it moves onto the next one.

5) Warm up by going from lighter to heavier weights gradually

Doing a quick warm-up is important before you start your routine. Warm-ups can be as simple as doing light sets of the exercises that you plan to do for the workout.

For example, if you plan to do bench presses for your chest workout, then start with lighter weights first and work your way up.

This will help you feel more prepared when it comes time to lift heavier weight, which will in turn make your workouts more intense and effective.

Hey Angels and Alphas,

If you’re fasting, it can be difficult to know what drinks you can and cannot drink without breaking your fast. The rule of thumb is to avoid anything that will displace food or water during the period of your fast, but if you’re going a long time without food or water, it’s important to make sure your beverage choices are good ones as well.

Read on to learn which beverages are best and worst when you’re fasting, so you can sip in confidence while still adhering to your religious or personal traditions!

Coffee

If you’re fasting, drinking coffee is not an option. Coffee disrupts the natural process of sleep and your ability to focus. However, there are many substitutes for coffee that are caffeine-free and won’t break your fast. Try herbal tea or rooibos tea, kombucha, green tea and more! Not only will these beverages help you keep a consistent level of energy throughout the day but they also contain numerous health benefits.

Other options include sparkling water, black iced tea and carbonated water with a squeeze of lime juice if desired. Be mindful not to drink too much as this can lead to an upset stomach when you start breaking your fast at sunset! When sipping on any beverage other than coffee, make sure it has zero calories or low sugar content in order to maintain good digestion while fasting.

Tea

If you want a tea that’s caffeine free, there are plenty of options. Herbal teas such as peppermint or rooibos are great for settling your stomach or helping with gas. Fruit-infused teas such as raspberry or blueberry also have no caffeine but do have natural sugars so they might not be the best option if you’re diabetic. Other caffeinated options include black tea, green tea, and oolong tea. There are even decaffeinated versions of these varieties if you really need something with a little zing!

Carbonated Drinks

The most common form of carbonated drink. While soda is not a healthy drink, it does have benefits for those who are fasting. Carbonated drinks such as soda can help keep you from feeling hungry. However, the downside is that when drinking a lot of carbonated drinks, your stomach may end up hurting. Plus, if you are fasting during Ramadan, you might be more tempted to finish all the sodas in one sitting because they can help with feelings of hunger.

Sports Drinks

Yes, you can drink sports drinks while fasting. Sports drinks are designed to replenish electrolytes lost during vigorous exercise, as well as provide energy. These drinks are relatively low in sugar (unless you opt for one of the more sugary varieties), so they won’t break your fast. If you’d rather not consume any sugar at all, there are a few options that don’t contain any sweeteners.

Bone Broth

A traditional soup made with meat, vegetables, and water. Bone broth is a great soup to sip on when you’re fasting because it’s rich in collagen, amino acids, minerals, glycine, and protein.

Plus it’s also easy to digest! Non-Fruit Juice: If you need something cold, some non-fruit juice like coconut water is your best bet as long as there are no added sugars. Try chugging it before midday so the sugar doesn’t disrupt your fasting routine and make things more complicated for yourself (plus we all know how sweet fruit juice can be).

If you have been waiting for an excuse to buy those coconut waters that have been on sale for months at your grocery store then this is it! Drink up!! Bottled Tea: What if you want tea? That would be fine too; just try not to put anything else in the cup like milk or sugar or lemonade as they could violate your fast.

Hey Angels and Alphas,

When it comes to exercise, you’ll often hear about the importance of doing cardio exercise to keep your heart healthy and maintain your weight. But what does cardio mean? It’s actually a general term that refers to any aerobic exercise you do, but the different intensities of cardio can be classified as either low-intensity or high-intensity. Low-intensity cardio usually refers to exercises like walking and yoga, while high-intensity cardio usually refers to exercises like running and cycling.

Don’t confuse low intensity with easy.

The distinction is not always clear. Low intensity does not necessarily mean easy and high intensity does not automatically mean difficult or exhausting. In reality, any workout can be both hard and low intensity as well as easy and high intensity. It all depends on the speed, duration, resistance level of the exercise, etc…

Benefits of HIIT.

High intensity interval training is a type of cardio workout where you go all out for a short period of time, then rest for a lower intensity level for a certain amount of time before the next high intensity burst. This type of cardio has been found to have more benefits than traditional low-intensity cardio workouts like walking or jogging on the treadmill. The benefits include increased fat burning and improved cardiovascular health, among others.

Benefits of LOW-INTENSITY CARDIO.

For beginners, low-intensity cardio is a great way to build up stamina and increase overall cardiovascular health. Low intensity exercises include jogging, biking, and swimming. These exercises are easy on the joints and provide cardiovascular benefits by increasing heart rate and lung capacity while utilizing fats as an energy source instead of carbohydrates or sugars. If you are looking to lose weight, low-intensity cardio will help you burn fat at a steady pace without exhausting your muscles or stressing your joints too much. The downside of low intensity cardio is that it can take a long time for noticeable weight loss to occur so this might not be the best choice for people who want immediate results from their workouts.

Outlining the downsides of HIIT.

Cardiovascular activity at a high intensity is a form of exercise which can be as demanding as an intense physical challenge, and can have benefits for both physical health and mental well being. It’s also one of the most effective ways to lose weight. But there are plenty of reasons why you might not want to do it, or may not be able to do it for long periods of time–or ever at all.

The good news is that you don’t need vigorous activity in order to reap the many benefits of cardio exercise; regular low intensity cardio has been shown to reduce risk factors for cardiovascular disease, diabetes, obesity, and certain cancers while improving bone density and muscular strength–and this type of activity is usually easier on your joints than high intensity workouts.

Outlining the downsides of LOW INTENSITY CARDIO.

Cardiovascular exercise is one of the best ways to keep your body in shape and maintain a healthy weight. In addition, it is a great way to stay mentally active and have fun doing something you enjoy! There are many different types of cardio workouts, such as walking, running, cycling, rowing and swimming just to name a few.

The type of cardiovascular workout that is right for you depends on your level of physical fitness and your goals for the routine. Low-intensity cardio workouts include walking at an easy pace or taking a leisurely bike ride where you can chat with friends while riding or just take in your surroundings.

Hey Angels and Alphas,

When you first start doing bodyweight exercises, you may be concerned about the amount of muscle that you can develop through these calisthenics exercises alone. In fact, many people shy away from calisthenics training because of this myth about not being able to build as much muscle as you can with weight-training. 

The truth is that, if you know what your body needs and understand how to train correctly, you’ll be able to build plenty of muscle with calisthenics alone! Read on for tips on how to build more muscle with bodyweight training.

Introduction to calisthenics

Calisthenics is one of the most popular forms of training for strength. It’s also considered a great form of cross-training for many other sports and activities. 

The beauty of calisthensic exercises is that they can be performed anywhere, with minimal gear, at any time. This makes them an excellent choice for those who have limited access to weights and equipment, or who have no desire to use them whatsoever.

Can you gain as much muscle with calisthenics as you can with weightlifting?

People often ask me if you can build as much muscle with calisthenics as with weightlifting. The answer is a resounding yes, but it will take more time and effort. That’s because there are many factors that play into building muscle and the type of training you do is one of them. Weightlifting has a greater potential to increase your strength and power while building muscle due to the heavier loads used in this exercise modality. If you want to get stronger and build muscle quickly, then weightlifting is the best way to go.

What are the best calisthenics exercises?

The best calisthenics exercises are ones that can be performed with your own body weight, rather than needing any equipment. Push-ups and squats are two examples of these types of exercises. You’ll also want to include exercises that can work multiple muscle groups at once, so planks and jumping jacks are great for this. You’ll also want to add some cardio in there as well to help you burn more calories. Jumping rope is an easy way to do this!

Weight and progressive overload with calisthenics

There are a few key things to keep in mind when training with calisthenics, which can help you to make the most out of your workouts, and build muscle. One of the primary keys is progressive overload. Progressive overload means that you’re always trying to increase the amount of weight that you’re lifting, or the number of reps that you’re doing. 

In order to build muscle with calisthenics, it’s important that you have a plan for how you’ll do this progressive overload. And make sure that your goal is realistic! If your goal is to bench press 250 pounds by next week, then your plan needs to be more detailed than if your goal was just to bench press 100 pounds by next month.

Tips for gaining more muscle with calisthenics

-Start with pushups and pullups, the two most basic bodyweight exercises. They work a lot of muscles and are great for building strength. 

-Do inverted rows to work your back, biceps, and abs. 

-Squats help strengthen your quads and glutes. 

-Do dips to build your chest muscles. 

-Practice handstands against a wall or on a box to build arm strength and balance. You’ll need this for when you eventually do freestanding handstands. 

-To build your core, do planks (every variant except the traditional plank) and leg raises.

Pro tip: As you get stronger, add weight to some exercises by using ankle weights or wearing a weighted vest. Just make sure you don’t add too much weight! Start with just 5 lbs if that’s all you have available. If it feels comfortable, then increase the amount little by little as you go along until you reach your max weight limit.

Hey Angels and Alphas,

The leaves have fallen off the trees, the temperature’s dropped, and winter’s on its way. If you’re like most people, this means it’s time to go into hibernation mode, but if you stick to your typical winter diet plan, that can be pretty dangerous. That’s because when you’re eating fewer fruits and veggies during the cold months, you’re more likely to develop nutritional deficiencies over time that can lead to serious health problems down the road. But it’s not all bad news.

What fruits and veggies are in season during the Autumn?

There are a lot of foods that are in season during the autumn. These include apples, asparagus, broccoli, cabbage, beets, carrots, cauliflower. This list doesn’t even scratch the surface of all the different types of fruits and vegetables that can be eaten throughout the fall months. There’s a lot more than pumpkin pie waiting for you at Thanksgiving dinner!

Cook your meals from scratch

One way to make sure you’re eating more healthy is by cooking your meals from scratch. It’s easy, it saves money, and it tastes great. Here are some of my favorite autumn recipes that use fresh produce! Risotto with Roasted Squash Risotto with roasted butternut squash gets a spicy kick from chile de arbol peppers and cayenne pepper. 

The mild sweetness of the butternut squash is a perfect pairing with the subtle heat of the peppers. Try substituting other squashes like kabocha or acorn in place of the butternut squash if desired. Mushroom Marsala Risotto Mushroom Marsala risotto makes a delicious vegetarian option for dinner or as an appetizer at your next dinner party.

Don’t be afraid of local produce

One of the best things you can do this autumn is take advantage of the local produce available. The best way to do that is by visiting your nearest farmer’s market, where you’ll find a range of healthy options that are in season at the time. In the winter, there are so few locally grown fruits and veggies available, which makes it easy for people to lose sight of the importance of eating healthy. Buying from a farmer’s market helps you avoid produce that’s been shipped from far away. Plus, buying at a farmer’s market means you’re supporting a small business and getting more fresh vegetables because they don’t have as long of a shelf life as store-bought produce.

Use herbs instead of salt

Fruit is an excellent snack, not only because it’s a great source of fiber, but also because it contains natural sugars that can help your brain stay focused. And if you’re looking for a quick energy boost, fruit’s vitamin C content will give you the right amount of pep. 

Vegetables are another great choice — they’re packed with fiber, vitamins, minerals and antioxidants that will keep your immune system strong all winter long. If you have time on the weekends or during the week, try prepping some snacks to take with you when you’re on-the-go.

Investing time into prepping your snacks will pay off big time later

Preparing your snacks ahead of time will save you so much time in the long run. Here are some tips for getting more produce into your diet this autumn. 

-Serve fruit at breakfast instead of cereal or oatmeal. 

-Add kale, spinach, or other dark leafy greens to salads or smoothies. 

-Make a big batch of soup that can be eaten throughout the week. 

-If you have a blender, try making a green smoothie packed with veggies like avocado, carrots, celery and fresh herbs like parsley or cilantro!

-Add cauliflower rice to curry dishes, as well as cabbage slaw in burgers!

Snack on whole pieces of fruit

It can be really easy to let healthy eating slip away when the weather starts getting colder. But there are a few simple things you can do to get more fruits and veggies into your winter diet. 

First, try making soups or stews that incorporate seasonal produce like squash, apples, parsnips, carrots, etc. You could also bake with pumpkin puree or make a smoothie with some frozen berries or fruit. There’s no need for these recipes to take up a lot of time – just start small! 

Second, try adding some fresh produce like apple slices onto your morning oatmeal or yogurt. If you’re cooking eggs in the morning, throw in some spinach or tomatoes as well. And don’t forget about side dishes!

Keep meals simple and easy to make

One of the best ways to ensure you’re getting enough produce is by keeping it simple. Stir-fries are a great way to get a variety of vegetables without having to chop them all up, while roasted veggies can be tossed in with pasta or made into a soup. If you find yourself really craving something sweet, try cutting up some fruit and baking it with a little honey or cinnamon.

Start your day with breakfast that includes some sort of fruit or vegetable.