Hey Angels and Alphas,

Losing weight can be difficult, but keeping it off isn’t easy, either. It requires commitment and the right mindset to ensure that you’re sticking to your diet and exercise regimen long-term—and if you’re not careful, it can be easy to fall back into old habits that lead to weight gain again. 

But there are ways to keep the pounds off for good so you can feel confident with your body without worrying about piling on the pounds again. To learn how to keep weight off once you lose it, read this helpful guide!

Why Diets Don’t Work

The vast majority of diets fail because they’re not sustainable. People can’t stick to them long-term because they’re either too restrictive or they don’t see results fast enough. And when people do lose weight on a diet, they often gain it back (and then some) when they go back to their old eating habits. So how do you keep weight off once you’ve lost it? The key is by making healthy changes that are realistic and sustainable in the long term. Here are five ways to help ensure your success in your goal of keeping weight off.

Track What You Eat

Just because you’ve officially reached your desired weight, doesn’t mean you get to drop all the healthy habits you’ve worked on building. The same goes for tracking what you eat. One of the best ways to keep weight off is to be mindful of what you’re eating. Track your food intake by keeping a food diary or using a tracking app. This will help you stay on top of your calorie intake and make healthier choices.

Accept that You Can’t Control Everything

You can’t always control what happens in life, but you can control how you react to it. And when it comes to weight loss, that means accepting that there will be bumps in the road. Instead of getting discouraged, use these setbacks as motivation to stay on track.

Exercise Daily

The best way to keep weight off is to exercise regularly. A combination of cardio and strength training is ideal, but even just 30 minutes of walking each day can make a big difference. If you can find time for a workout in the morning, that’s even better, as it can help boost your metabolism for the rest of the day. But don’t worry if you can’t fit in a full workout – any activity is better than none at all!

Schedule Meals and Snacks on a Calendar

One of the best ways to avoid gaining weight is to plan ahead by scheduling meals and snacks on a calendar. This way, you can make sure you’re eating healthy foods at regular intervals throughout the day. Plus, if you have a busy schedule, this can help you make time for healthy eating. 

Some other tips to keep in mind are to make sure you’re getting enough sleep, staying active, and managing stress. By following these simple tips, you can lose weight and keep it off for good!

Fill Up on Vegetables First at Meals

When you’re trying to lose weight or maintain your weight loss, it’s important to fill up on nutrient-rich foods. And what better way to do that than by starting your meal with a big serving of vegetables? Not only will this help you reach your daily veggie goal, but it can also help prevent overeating. Research has shown that people who eat a vegetable-rich diet are more likely to maintain their weight loss in the long-term.

Add Healthy Fats to Every Meal

Believe it or not, healthy fats are an essential part of losing weight and keeping it off. Not only do they help you feel satiated, but they also help your body burn fat. Add a source of healthy fats to every meal, such as olive oil, avocado, or nuts.

Eat Breakfast Every Day

Starting your day with a nutritious breakfast sets the tone for healthy eating throughout the day. Plus, studies have shown that people who eat breakfast are less likely to overeat later in the day. So make sure to start your day off right with a healthy breakfast!

Reward Yourself but Not Necessarily with Sweets

There are plenty of things you can do to keep the weight off. First, congratulate yourself! Acknowledge your accomplishment by rewarding yourself in a non-food way. Maybe buy yourself a new piece of clothing or take a trip somewhere. Whatever you do, make sure it’s something you really want so you’ll be motivated to stay at your new weight. Just because you know you deserve to reward yourself, doesn’t mean it has to be with something sweet!

Hey Angels and Alphas,

One of the most common goals bodybuilders and fitness enthusiasts have is to gain muscle size and strength at the same time. The problem, however, is that this isn’t always possible. 

There are certain factors that might cause your muscles to develop at different rates, or one could overtake the other completely. In this article we’ll take a look at some of the science behind how strength and size get built and talk about why you might be gaining more size than strength – and how to fix it if that’s the case!

A comparison of gaining strength vs. gaining size

When it comes to working out, some people are more interested in gaining strength while others are more interested in gaining size. But which one is more complicated?  

It seems like an obvious answer that gaining size would be more difficult than gaining strength, but it turns out there’s a little more nuance to the question than that. 

For starters, the goals of those who want to gain size and those who want to gain strength may be different. People who want to gain strength might be largely focusing on increasing their one rep max, while those who want to gain size are interested in achieving the optimal frequency for muscle growth.  

Additionally, it takes less energy to maintain muscle mass than it does to maintain a low body fat percentage. Therefore, someone looking to gain size will need fewer calories per day than someone looking to build muscle mass because they’ll need less protein as well. 

Lastly, adding muscle can increase your metabolism which will lead you towards burning more calories during the day. All this means that trying to bulk up isn’t as hard as many think it is!

Tips for gaining strength

1. Get enough protein. Protein is the building block of muscle, so you need to make sure you’re getting enough of it in your diet. 

2. Lift heavy weights. You need to challenge your muscles if you want them to grow stronger. 

3. Don’t forget about your cardiovascular health. A strong heart will help you better endure strength-training workouts. 

4. Rest and recover properly. Your muscles need time to repair and grow after a workout, so make sure you’re getting enough rest. 

How to make sure you are seeing progress

When you are working out to gain strength, it is important to make sure that you are seeing progress. This can be difficult to gauge, as gains in strength can be slow and subtle. However, there are a few good ways to tell if you are improving. 

One way is by taking measurements of your lifts – such as the amount of weight lifted or the number of repetitions performed – every couple weeks or so. 

Another way is by taking note of how your body feels after completing an exercise session or following a new training program – if you feel weaker than before then chances are your form has worsened or you have gone past your limits for the day and need to take some time off from training hard.

Progress comes in waves

When you’re trying to gain strength, progress comes in waves. You’ll have good days and bad days, and sometimes it feels like you’re not making any progress at all. This can be frustrating, but it’s important to remember that everyone goes through this. The key is to keep pushing yourself and focus on achieving sustainability in your routine.

Don’t forget about intensity

When most people think about gaining strength, they think about going to the gym and lifting heavy weights. But that’s only part of the equation. Intensity is just as important, if not more important, than the amount of weight you’re lifting. You should always try to keep the number of reps low (under 5) and make sure you have a full range of motion with each rep. 

The goal is to be able to use heavier weights for less reps in order to improve your maximal force production capacity – which can lead to improved muscular endurance, power output, muscle size, and strength.

Don’t miss out on your mind-muscle connection

The mind-muscle connection is key when it comes to gaining strength. You need to be able to focus on the muscle you’re trying to target and recruit as many muscle fibers as possible. This can be harder than it sounds, especially when you’re just starting out. But once you get the hang of it, you’ll be able to add weight to the bar and see results quickly.

Hey Angels and Alphas,

When you’re on a diet, it can be tough to stay focused on your weight loss goals. One of the best ways to do that? 

Manage your appetite so you’re less tempted to indulge in foods that could stall your progress, or worse, cause you to gain weight back after your diet is over. 

Here are 5 tips for curbing your appetite to achieve weight loss success.

Tip 1 – Use smaller plates

You can trick your brain into thinking you’re eating more than you are by using smaller plates. Studies have shown that people who use smaller plates tend to eat less overall. 

So, the next time you’re feeling hungry, try using a smaller plate to help control your portions. Plus, it’ll be easier to see how much food is on your plate and this may stop you from overeating before realizing what’s happening. 

In addition, set an alarm on your phone every hour as a reminder to check in with yourself and see if you need more water or food at that point in time. If not, then it’s okay to wait until the next alarm goes off before consuming any additional calories.

Tip 2 – Eat more slowly

If you’re always eating on the go or scarfing down your food, it’s time to slow things down. Eating more slowly has been shown to help people eat less and feel more satisfied. 

It takes about 20 minutes for your brain to register that you’re full, so take your time! Put your fork down between bites, chew thoroughly, and savor each mouthful. Slowing down will give your body a chance to send the “I’m full” signal before you overeat.

Tip 3 – Chew more thoroughly

We’ve all been there – we’re ravenous and ready to devour whatever is in front of us. But if you can slow down and take the time to chew your food more thoroughly, you’ll actually end up eating less. 

That’s because it takes 20 minutes for your brain to register that you’re full, so by the time you finish chewing, you may not be as hungry as you were when you started. And fewer calories consumed means weight loss success!

Tip 4 – Consume meals that contain all three major nutrient groups

You’ve probably heard the saying, you are what you eat. Well, it turns out there’s some truth to that. The foods you consume play a role in how your body feels and functions. That’s why when you’re trying to lose weight, it’s important to pay attention to not only the calories you’re consuming, but also the nutrients. 

By making sure your meal consists of all three major nutrient groups – protein, carbohydrates, and fats, you’ll be giving your body everything that it needs to feel satiated, satisfied, and stave off hunger for longer.

Tip 5 – Drink water between meals

Drinking water between meals can help you feel fuller and more satisfied, helping to control your appetite. Plus, it’s a great way to stay hydrated, which is important for overall health. Try carrying a water bottle with you throughout the day and sipping on it regularly.  

You’ll soon find that drinking water becomes an automatic behavior that will help curb hunger pangs. You may also want to try substituting other drinks, such as juice or soda, with water in order to eliminate excess calories. In addition, chewing gum or taking small bites of fresh fruit can also be helpful alternatives when you’re feeling hungry and need something healthy to eat.

Hey Angels and Alphas,

If you’re someone who follows the popular cheat day diet mentality, you probably have experienced this at some point in your life. 

After eating healthy, low-calorie foods during the week, you allow yourself to eat whatever you want on one designated day of the week, often called cheat day or free day or something similar to that effect. But why do people use cheat days and are they actually good for you? This article will help answer those questions and more.

The first step: Understanding the cheat day mentality

A lot of people think that in order to be healthy, they need to deprive themselves of all the foods they love. This couldn’t be further from the truth! In fact, studies have shown that restrictive diets are more likely to lead to binge eating and other unhealthy behaviors. 

So what’s the problem with cheat days? 

The problem is when people start relying on them too much. Some might only eat two or three meals a day and then just eat whatever on their cheat day because they don’t want to feel guilty about it. That may sound like fun at first, but eventually you’ll find yourself feeling lethargic, sluggish, out of shape and unhappy with your body. 

And if you’re relying on these types of breaks once a week or once every two weeks (or even less), you can also end up gaining weight because your body doesn’t know how to regulate its metabolism anymore without proper nourishment.

Step two: Evaluate your goal

It’s important to be honest with yourself about why you want to ditch the cheat day mentality. What is your goal? To be healthier? To lose weight? To feel better? Once you know your goal, you can start making a plan to transition into a sustainable routine. 

For example, if your goal is to feel better or lose weight, then you might want to try cutting out processed foods from your diet and slowly decreasing the number of days per week that you have a cheat meal. If your goal is simply to get more protein without taking in too many calories, then adding healthy proteins like tofu or quinoa might be more appropriate.

Step three: Create new habits

If you want to make lasting changes, you need to create new habits that support your goals. This means saying goodbye to your old cheat day ways and hello to a new, healthier routine. Here are the two things you have to keep in mind:

1. Set realistic goals. If you’re used to eating whatever you want, whenever you want, it’s not realistic to expect that you’ll be able to stick to a restrictive diet overnight. Give yourself some time to adjust by setting small, achievable goals. 

2. Find a healthy balance. It’s important to find a diet that works for you and that you can stick with long-term. This means finding a balance between healthy eating and indulging in your favourite foods. 

Step four: Get rid of bad habits

Bad habits can sabotage your diet and make it harder to stick to your healthy eating goals. If you’re trying to cut out cheat days, here are a few bad habits you should ditch:  

– Eating high-sugar snacks like candy bars or cake; 

– Eating all of your meals at fast food restaurants; 

– Eating all of your meals at buffets; and, 

– Drinking sugary drinks like soda or juice.

Step five: Make rules for yourself

Just like you made rules for your diet, make rules for your cheat days as well. For example, you might allow yourself to eat whatever you want one day a week, but on that day, you can’t eat more than 1,500 calories. Or you might allow yourself to eat whatever you want, but only until 6 p.m. This will help you stick to your diet and not go overboard on your cheat days.

Hey Angels and Alphas,

There’s growing evidence that the bacteria in your gut can affect more than just your digestion and immune system—it can also influence your mood and mental health. 

This isn’t surprising when you consider how important the gut microbiome is to basic functions like digestion, nutrient absorption, and immune function, but it can be easy to overlook how these processes work in concert with your brain and nervous system. Here’s what you need to know about the gut-brain connection, along with some gut microbiome tips you can use to improve your mood and mental well-being.

Your brain health affects your mood

The health of your gut microbiome can have a direct impact on your brain health—and, as a result, your mood. In fact, studies have shown that the gut-brain connection is strong enough to influence everything from anxiety and depression to Parkinson’s disease. So if you’re feeling down, it might be time to take a closer look at your gut health. To explore how the gut-brain connection works, we have to understand what’s happening in your gut at all times.

What’s happening in the gut?

The human gut is home to trillions of microbes, many of which are beneficial. But when the delicate balance of these microbes is disturbed, it can lead to problems. Studies have shown that an imbalance in the gut microbiome can lead to inflammation, which has been linked to a variety of health problems including depression, anxiety, and even Alzheimer’s disease. Countless numbers of different healthy and unhealthy bacteria live in your gut at all times, influencing everything from your immune system to your mental health. 

A number of studies on humans, animals, and cell cultures have found that an imbalance in the gut microbiome may be associated with mood disorders such as depression or anxiety. In one study examining how bacterial populations differ between people with depression and those without, researchers found that individuals with major depressive disorder had increased levels of Proteobacteria (primarily Proteus), while those without the condition had increased levels of Bacteroidetes (primarily Prevotella).

Probiotics and their role on our health

Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. They can be found in some fermented foods like yogurt and kimchi, as well as in supplement form. Probiotics are thought to improve gut health by restoring the balance of good bacteria in the gut microbiome. This balance is important for many reasons, including maintaining a healthy immune system and proper digestion. Probiotics may also influence the brain and mood by affecting the production of neurotransmitters like serotonin.

The benefits of probiotics

Probiotics are live microorganisms that offer a health benefit when consumed. They can improve gut health by restoring the balance of good and bad bacteria, reducing inflammation, and boosting immunity. Probiotics have also been shown to improve mental health by reducing anxiety and depression, and improving memory and cognitive function.

Antibiotics can destroy good bacteria

When you take antibiotics, you’re not just killing the bad bacteria—you’re also killing the good bacteria that live in your gut. This can lead to an imbalance in your gut microbiome, which can in turn have an impact on your brain and mood. In fact, studies have shown that changes in gut microbiota can lead to changes in mood and behavior. So if you’re feeling down, it might be time to take a closer look at your gut health.

The verdict: Should you take a probiotic supplement?

There’s still a lot of debate on whether or not probiotics—live microorganisms that can confer health benefits—are actually effective. Some studies have shown that probiotic supplements can help alleviate symptoms of certain digestive disorders, while other research suggests that they may boost immunity and improve skin health. 

The decision on whether or not you should take a probiotic supplement will depend largely on your prior history of digestive disorders, antibiotic treatments, and your overall health. But one thing’s for sure – there’s definitely no harm in taking an occasional probiotic supplement and giving your gut what it needs to thrive and keep your immune system and mental health in check.

Hey Angels and Alphas,

Grip strength is an important part of performing well in the gym, whether you’re training in martial arts, weightlifting, or some other physical activity. Developing your grip strength can give you more power when lifting weights and practicing martial arts moves, as well as help you avoid injuries such as wrist sprains and broken bones that can occur when you are using equipment that lacks sufficient grip strength. 

In this article, we will discuss the benefits of developing your grip strength and present two basic exercises that can help you improve your grip strength in no time.

The Importance of Grip Strength

Grip strength is often overlooked as an important aspect of fitness. However, grip strength is essential for many everyday activities such as opening a jar, carrying groceries, or even shaking someone’s hand. Furthermore, grip strength is a predictor of overall strength and health. For example, research has shown that those with weaker grips are more likely to suffer from frailty and disability later in life.  Those who have stronger grips live longer than those who do not have strong grips. With this in mind, it’s crucial that you strengthen your grip so you can better perform at the gym (and in life in general!) 

The Benefits of Having a Stronger Grip

A stronger grip can help you perform better in the gym and on the field. For one, you’ll be able to hold on to weights more easily, allowing you to lift heavier loads and achieve greater muscle growth. Additionally, better grip strength can help improve your range of motion and prevent injuries. Finally, a stronger grip can help increase your endurance and stamina, so you can train harder and longer.

Powerlifting and Lifting Weights With Stronger Grips

When you think of powerlifting or lifting weights, you might not think of grip strength as being that important. But having a strong grip can actually help you lift more weight and improve your performance in the gym. 

A stronger grip means you have more force available to push and pull with. A study done by Columbia University found that participants were able to use heavier weights when they used a hand gripper device on both hands before performing bench press exercise, because their stronger grips enabled them to generate greater torque. 

Another study from Kansas State University found that people who had better handgrip strength were able to increase muscle mass in their upper arms faster than those with weaker grips did. What’s more, people with better grip strength also got fewer injuries while training than those with weaker grips did – the first time this has been shown! It’s no wonder we call it a strong grip!

The Importance of Gripping for Gym Performance

Grip strength is important for many exercises in the gym, from pull-ups to deadlifts. A strong grip can help you perform better and avoid injury. Here’s how to develop grip strength for better performance in the gym.  

• Use finger and hand grippers before starting your workout. 

• Push up against some resistance with your fingers while doing an exercise like the lat pulldown or incline dumbbell flye.

• Perform any type of bicep curl or lateral raise using one arm at a time, using both hands to grab onto an object (e.g., two light dumbbells) that you can use as added resistance when curling or raising each arm separately.

Two Exercises That Can Help You Improve Your Grips

There are two exercises that can help you develop greater grip strength: the Farmers Walk and the Plate Pinch. 

The Farmers Walk is an exercise that involves carrying heavy weights in each hand while walking. This exercise works your grip, forearm, and shoulder muscles. 

The Plate Pinch is an exercise that involves holding a weight plate between your thumb and fingers. This exercise works your grip and forearm muscles. Both of these exercises will help you develop greater grip strength.

Hey Angels and Alphas,

There are many factors that determine how well you sleep, including exercise and diet. However, exercise timing can have an impact on how well you sleep at night. A 2010 study published in the Journal of Sports Medicine and Physical Fitness found that morning exercisers had better sleep quality than those who exercised later in the day.

The scientists hypothesized that this was because evening exercisers were more likely to feel too tired to initiate or maintain sleep, whereas morning exercisers felt energized afterwards, boosting their quality of sleep later on. 

Let’s examine the different options you have in terms of when to work out (and their different influences on your sleep schedule.)

Waking Up Too Early = Not Enough Sleep

If you’re someone who wakes up early to get in a workout before work, you might be doing more harm than good. A new study suggests that working out first thing in the morning can lead to poorer sleep quality at night. The study found that people who exercised at 7am slept an average of 45 minutes less than those who didn’t exercise. They also had more trouble falling asleep and were more likely to wake up during the night.

Waking Up at the Right Time = Optimal Performance

It’s important to wake up at the right time in order to get optimal performance from your workout. If you’re not well-rested, you won’t be able to push yourself as hard. This is because sleep quality has a direct impact on workout performance. When you’re well-rested, you have more energy and can focus better. You’re also less likely to injure yourself when you’re well-rested. So if you want to make the most of your workout, be sure to get enough sleep!

Working Out at Night Can Help Optimize Sleep Quality

Most people are sleep deprived, so it’s no surprise that a lot of people also don’t feel like working out. The National Sleep Foundation report that, Adults should sleep 7-9 hours per night. However, according to the Centers for Disease Control and Prevention (CDC), The average American adult sleeps less than 7 hours per night. A study in the Journal of Strength & Conditioning Research found that, Sleeping less than 6 hours per night is associated with poorer physical performance. The research shows that there is a clear relationship between sleep quality and workout timing. So, if you want to optimize your sleep quality, you should consider working out at night.

How Many Hours Before Bed Is Best for Working Out?

You know that working out is good for you. It lowers your risk of heart disease, strengthens your bones and muscles, boosts your mood, and helps you sleep better. But when it comes to timing your workouts, there’s one question that always comes up: how many hours before bed is best for working out? Ultimately, the answer to this question will depend largely on when you feel most comfortable.

That’s why if you’re someone who squeezes in a workout after work, you have to experiment with different workout timing and find out if working out before bed is optimal for you. Numerous studies have linked post-bed workouts to better sleep quality, but the decision whether you want to do this or not will depend largely on your own schedule.

Can You Go to Bed Late After a Late Workout?

Working out is great for your health, but if you do it too close to bedtime, it can negatively affect your sleep. That’s because exercise raises your body temperature, which takes time to cool down. This can make it harder to fall asleep. Plus, endorphins from exercise can give you a boost of energy that makes it tough to wind down at night. 

So what’s the best time to workout if you want to get a good night’s sleep? It depends on how your body responds to exercise. Some people feel energized after a workout and can wind down easily at night. Others find that they need some time to cool down before they can go to bed. Experiment with different workout times and pay attention to how you feel afterwards.

Hey Angels and Alphas,

One of the most difficult parts of trying to lose weight and keep it off can be dealing with the side effects of dieting. 

Chronic inflammation, in particular, can make it very difficult to lose weight or keep weight off long-term because it slows down your metabolism and increases the amount of calories your body needs to function normally. 

Learn more about the connection between inflammation and your diet below.

​What is inflammation?

Inflammation is a natural process that helps the body heal from injury or infection. However, when inflammation occurs on a chronic basis, it can lead to a number of health problems, one of which is weight gain. Inflammation is thought to be an underlying cause of many diseases such as obesity, heart disease, diabetes and arthritis. How does it occur? 

When you consume certain foods (think: fried food) your body may experience elevated levels of inflammation as it tries to metabolize these items in an effort to eliminate them. 

Additionally, your immune system may also be triggered by these foods which will cause a higher level of cortisol in the blood stream which can lead to insulin resistance. But how does inflammation relate to fitness and your ability to lose weight?

What is the relationship between diet and inflammation?

There is a strong relationship between diet and inflammation. The foods we eat can either promote or reduce inflammation in the body. For example, eating a diet high in processed foods, sugar, and unhealthy fats can increase inflammation. 

On the other hand, consuming plenty of fresh fruits, vegetables, and omega-3 fatty acids can help to reduce inflammation. Every single thing you eat will have an impact on your body’s inflammation markers, and thus, on your ability to lose weight (or gain it.)

How does inflammation affect your weight loss progress?

When you have inflammation, your body is in a state of stress. This means that your body is releasing hormones like cortisol, which can lead to weight gain. In addition, inflammation can cause cravings for unhealthy foods. 

So if you’re trying to lose weight, it’s important to keep inflammation under control. The relationship between stress and weight gain is well-studied and easily observable. When you’re cranky and stressed, you tend to experience more sugar cravings, more cravings for comfort foods, and higher levels of the hunger hormone ghrelin.

Will reducing inflammation help me lose weight?

It’s a common question asked by those looking to slim down: can reducing inflammation help with weight loss? The answer, unfortunately, is not so simple. While there is some evidence to suggest that inflammation can contribute to weight gain, the connection is far from clear. 

Plus, there are many other factors that affect weight loss, such as diet and exercise. So while reducing inflammation may help with weight loss in some cases, it’s certainly not a guarantee. 

Still, it might be worth considering if you’re struggling to lose weight or have been diagnosed with chronic inflammatory conditions like arthritis or Crohn’s disease. You should consult your doctor before making any major changes to your diet.

How to reduce inflammation throughout the body.

Inflammation is a normal response by the body’s immune system to protect against infection or injury. However, when inflammation occurs chronically, it can lead to weight gain, insulin resistance, and other health problems. 

To reduce inflammation throughout the body, eat a healthy diet that includes plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods, sugar, and trans fats. Exercise regularly and get enough sleep. In addition, try to reduce stress by relaxation techniques such as yoga or meditation.

Hey Angels and Alphas,

You might not think about it much, but what you do while you sleep has huge impacts on your health and fitness levels. 

Not only can the right sleeping position improve your quality of life, but it can also help you maintain or even achieve the results you want out of your training—even if you have to skip workouts sometimes! To make sure you’re getting the best fitness results possible, check out these tips on how to sleep for optimal fitness.

Understanding The Different Sleeping Positions

Most people spend the majority of their time sleeping on their backs, side, or stomach. Each position has its own benefits and drawbacks when it comes to overall fitness. 

For example, sleeping on your back allows your head, neck, and spine to rest in a neutral position. This decreases the chances of experiencing pain in those areas. Sleeping on your stomach, on the other hand, can put strain on your back and neck.

What You Should Know Before Switching Your Sleeping Position

Most people don’t think about their sleep position, but it can make a big difference in your quality of sleep and overall fitness. If you’re not comfortable, you’re more likely to toss and turn, which can lead to less restful sleep. You’ll also have to expend extra energy making the change. 

For example, if you’re on your back and want to switch positions, you’ll need to push yourself up into a sitting position before switching sides or flipping over. Plus, sleeping on one side can cause some serious issues with your neck because it puts pressure on the nerve bundle running from the top of the spine (C1) down through the shoulder blade and rib cage into the arm. 

There are many small notions you need to be aware of before you attempt to switch your natural sleeping positions. Today, we’re here to talk about a few of those notions.

Side Sleepers Are the Most Popular Sleepers

It’s no surprise that side sleepers are the most popular type of sleeper; after all, sleeping on your side is incredibly comfortable. But did you know that it’s also the best way to sleep for optimal fitness? 

Here’s why – when you sleep on your side, gravity provides a natural counter-pressure against your spinal discs. Sleeping on your back or stomach increases pressure and can cause disc degeneration over time. Side sleeping also promotes blood flow and circulation in the torso which can help with digestion and overall well-being!

Back Sleepers Also Have Benefits

Sleeping on your back allows your head, neck, and spine to rest in a neutral position. This decreases the chances of experiencing pain in those areas. Sleeping on your back also minimizes wrinkles and allows your face to recover from the day’s activities. Back sleepers snore less and are less likely to suffer from sleep apnea.

Stomach Sleeping is Dangerous

Stomach sleeping is the most common sleep position, but it’s also the most dangerous. Sleeping on your stomach puts a lot of pressure on your spine and can cause neck and back pain. It can also lead to wrinkles, since you’re constantly pressing your face into the pillow. If you want to achieve optimal fitness results, you should avoid stomach sleeping at all costs.

Your Body Weight Could Alter Your Sleeping Position

Most people don’t realize that the way they sleep can impact their fitness results. If you’re carrying around extra weight, it’s best to sleep on your side or stomach. This will help prevent pain in your back and hips. If you’re trying to lose weight, sleeping on your back allows your body to better burn calories. 

Changing Your Sleeping Position Requires Time 

Though it may not seem like it, the way you sleep can have a big impact on your fitness results. If you’re looking to switch things up and improve your results, start by finding the best sleeping position for you. This may take some trial and error, but eventually you’ll find a position that works best for you. Once you’ve found it, stick with it and enjoy the benefits of a good night’s sleep!

Hey Angels and Alphas,

When you’re training to reach your fitness goals, it’s important to understand how much rest you need between each workout. 

While this may vary depending on what you’re doing and how hard you push yourself, the most important thing to understand is that your body needs time to recover from the stress of training, and your time in the gym is not simply a matter of pushing yourself as hard as possible and then stopping when you are tired. 

You should listen to your body and allow it to recover sufficiently before pushing it again, or else your results will suffer in the long run.

What are rest days?

Rest days are an important part of any workout routine. They give your body time to recover from the stress of exercise and allow your muscles to grow. Without proper recovery, you may find yourself feeling sore and unable to continue working out at the same intensity. There are a few things you can do to make sure you’re getting the most out of your rest days.

How many rest days should I have per week?

Depending on how often you workout and how intense your workouts are, you might need anywhere from one to three rest days per week. If you’re just starting out, you might need more rest days than someone who’s been working out for a while. And if you’re training for a specific event, you might need more or less rest days than usual. The important thing is to listen to your body and give it the rest it needs.

What should I do on my off days?

First, it’s important to give your body a chance to recover from your workouts. This means getting enough sleep and eating a nutritious diet. Second, you can still stay active on your off days by doing light cardio or stretching. This will help keep your body loose and prevent stiffness. Third, take some time to focus on your mental health. Relaxation techniques such as meditation can help reduce stress and improve your mood. Fourth, make sure to stay hydrated by drinking plenty of water.

Should I train the same muscle groups back-to-back?

No, you should not train the same muscle groups back-to-back. This can lead to overtraining and injury. Instead, focus on one or two muscle groups per day and give yourself at least 48 hours of rest in between workouts. This will help your muscles recover properly so you can hit the gym hard when it’s time to train again.

What happens if I don’t give my body proper time to recuperate between workouts?

You might be surprised to find that not giving your body proper time to recover can actually lead to a number of problems. For one, you might find yourself feeling more fatigued than usual and your performance in the gym may start to suffer as a result. Additionally, you might start to see an increase in injuries, as your body isn’t given the chance to properly heal. In extreme cases, you may even find yourself getting sick more often.

Am I losing gains by taking active recovery type activities on my off days?

No, you’re not losing gains by taking active recovery type activities on your off days. In fact, you’re actually helping your body to recover and repair itself so that you can come back stronger the next time you hit the gym. 

What should I actually do on my active recovery day?

1. First, you need to find a balance between rest and activity. Too much rest can lead to stagnation, while too much activity can lead to overtraining. 

2. Second, focus on quality over quantity. It’s better to do a few things well than to try to do everything at once and end up doing nothing well. 

3. Third, choose activities that will actually help you recover. This might include things like foam rolling, light stretching, light cardio, hiking, cycling, swimming, a trip to the beach, the possibilities are endless!

Hey Angels and Alphas,

When your feet aren’t hurting, you don’t truly appreciate how crucial they are.

You will probably have foot pain at some point in your life, whether you are a runner, walk a lot, or just spend a lot of time on your feet.

But depending on the foot issue you’re having, you can be having a problem with your stride pace, your posture, or just overall foot health. These pains offer important clues to what’s happening in our health.

Today, let’s talk about the many forms unexpected foot pain takes, and what they all mean for our health:

# PAIN AT THE TOP OF THE FOOT. Without a doubt, this can be caused by many different things. But some experts suggest that the simplest remedy to this might be to unloose your shoe strings a bit. More often than not, runners end up with a burning pain at the top of their foot because their laces are too tight right where the tongue of their shoe is. Always keep this in mind when you’re going out for a run.

# PLANTAR FASCIITIS. When the plantar fascia ligament at the bottom of your foot becomes inflamed, this can cause pain and major discomfort. Plantar fasciitis can happen due to big jumps in running mileage, changing running terrain, or taking on a new challenge (such as, for example, hill climbing) that put too much stress and load on your foot.

# ANKLE SPRAIN. An injury to the ankle’s ligaments results in an ankle sprain. Ligaments, which join bones to one another, are strong bands of elastic tissue. If the ankle rolls, turns, or twists outside of its usual range of motion, an ankle sprain may result. Weak muscles, loose ligaments, unnatural foot positioning, uneven terrain, wearing spiked heels, and improper foot placement are all potential causes of ankle sprains. Depending on how severely the ligaments are strained or torn, a sprain may or may not cause swelling, pain, or bruising.

# ACHILLES TENDON PAIN. The largest tendon in the human body is the Achilles tendon. It joins the heel bone and the calf muscle. However, this tendon is also the most typical location for rupture or tendonitis, an overuse-related inflammation of the tendon. Overuse of the calf muscles and the tendon in the Achilles is the cause of tendonitis. Mild post-exercise soreness that gradually becomes worse, stiffness that goes away after the tendon warms up, and swelling are possible symptoms.

# HEEL SPURS.

A bone growth on the heel bone is known as a spur. It is typically found where the plantar fascia, a lengthy band of connective tissue extending from the heel to the ball of the foot, joins to the underside of the heel bone. During activity, this connective tissue serves as a shock absorber and holds the arch together. If the plantar fascia is overstretched from running, wearing poor-fitting shoes, or being overweight, pain can result from the stress and inflammation of the tissue pulling on the bone. Over time, the body builds extra bone in response to this stress resulting in heel spurs

# A SORE, SWOLLEN SPOT. If you have a spot in your foot where soreness isn’t diminishing or going away, and it’s a very specific spot on one foot, you might be experiencing a stress fracture. This will usually be accompanied by a slight redness or swelling of the area, and it could become painful when walking or sitting. This is a big sign to watch out for.

# ANY RECURRING PAIN/INFLAMMATION. Keep in mind every stride you take places huge pressure shocks on your feet. If you’re experiencing misalignment or poor shock absorption, your feet will react to it. If you have recurring issues, make sure to seek the help of an expert. 

Hey Angels and Alphas,

It can be difficult to determine whether you should eat before working out. While some people think eating gives you more energy, others think it makes you bloated, causes digestion issues, and causes muscle cramps. Like always, the truth lies somewhere in the middle.

It all comes down to the fuel (and amount of it) that you choose to take in before your workout. Not only that but eating before cardio is highly individual. Let’s take a look at what the experts have to say.

It CAN be important to eat before an exercise, especially if you want to increase your time and intensity. Your performance will undoubtedly suffer if you don’t have enough protein and carbohydrates in your system (to actually fuel the activity), for instance, if you’re working out to be able to walk a marathon, combining walking with various resistance training exercises, or doing interval training to increase your speed.For the people who aren’t quite sure if they should eat before a workout, here are some simple rules to follow: if your workout is going to be longer than an hour, you should definitely opt for a pre-workout meal.

Another vital aspect you must consider is timing. If your workout is set during your lunch break, or another time where you would usually eat as part of your natural eating patterns, you’ll probably want to have a snack so your body can function optimally.

If you’re tackling aerobic exercise (hiking, biking, HIIT), when you eat is just as key as what you eat.

Fuel up: Consider a smoothie made with almond milk, banana, and berries as your pre-workout meal if you want it to be low in fat and sugar, moderate in protein, and heavy in carbohydrates. Take it between 60 and 90 minutes before working out: To give functioning muscles nourishment, the meal should be digested. The last thing you want to do is have a full stomach when you get on the treadmill. You don’t need to have another snack if your exercise session lasts less than one hour.

Uncertain of what to eat? Consider having a slice of whole-wheat bread with some fruit, like an apple, a small dish of oatmeal with raisins, a banana, or some yogurt. If you require protein to keep going throughout a lengthy workout, consider drinking milk with your snack or consuming a tiny tuna sandwich.

Recovering from your workout: Your body has a 20- to 30-minute “metabolic window” after working out, during which time your muscles absorb nutrients most effectively. During this time, it’s crucial to refuel so that your body doesn’t run out of energy. Leah Kaufman, RD, a nutritionist in New York City, suggests putting carbs and protein first because “a snack with this combination will help improve muscle repair and lessen pain.” Choose something small, like a cup of chocolate milk; a research indicated that cyclists reduced their ride duration by an average of six minutes when they drank low-fat chocolate milk rather than sports drinks and zero-calorie beverages after exercising.

The bottom line is, if you’re exercising for more than 60 minutes, it may be necessary to take in that additional fuel for your body. The longer the duration, and the higher the intensity of your exercise, the higher the likelihood that you’ll need to fuel your body. If you do decide to eat before a workout, make sure you’re including healthy options in your menu such as Greek yogurt, granola, bananas, a piece of toast with nut butter, small portions of oatmeal, and similar easy-to-digest foods that will lead you to the energy boost you need to adequately perform your work out.

Hey Angels and Alphas,

As with any new habit, whether it’s drinking more water or starting a meditation practice, learning to love running takes time. It’s pretty uncommon for things to feel effortless and breezy the first time a runner laces up, especially because there are many factors at play, from the temperature to the route.

Still, there’s no denying embracing running as a part of your regular routine has a slew of total-body benefits, including easing anxiety, weight loss and weight management. Compared to walking, running offers a greater calorie burn in a shorter time, giving it more bang for your buck if you’re looking for a quick workout.

To pick up the pace of a leisurely walk and turn it into a run (or jog), take a cue from these expert-backed strategies:

1 – START SLOW

You don’t have to put any pressure on yourself to sprint out the door and complete a 5K that would win an Olympic gold medal. Some experts advise starting your running habit by including jogging intervals into your daily walking regimen. 

Walking for 30 seconds and then sprinting for a minute can be a terrific place to start. This increases endurance so you can run farther by challenging your heart rate. Start with 15 seconds if 60 seconds is too long for you to jog. As your fitness level increases, keep extending the running intervals and shortening the walking intervals.

2 – CHOOSE THE RIGHT GEAR

The best sneaker for running will probably be different than the best footwear for walking. “Some sneakers work great for walking but offer inadequate support for activities requiring more energy, such as running. Visit an athletic shoe store and speak with a salesperson there. 

They can offer advice on whether you should continue using what you now have or assist you in selecting the best running shoes. In order to minimize chafing when wearing layers, make sure they are made of sweat-wicking material. This will make increasing your speed easier and more fun.

3 – ADD STRENGTH TRAINING

You increase the strain on your muscles by quickening the speed. Aiming for your posterior chain, or the back of your body, regular strength training should be included at least twice a week to ensure that you are taking care of your body. Start with single-limb strength exercises like deadlifts and squats.

4 – FOCUS ON CADENCE

Numerous studies have looked at the connection between damage and cadence, or the number of steps you take each minute. According to research, increasing cadence helps lessen the pressure on the knee and hip joints, minimizing frequent running problems. 

Overstriding frequently results in a heavier heel strike, which slows down the cadence. According to her, you should be running at a cadence of between 160 and 180 steps per minute in order to avoid damage.

To stay on track, choose a pleasant music mix with roughly these beats per minute. A quicker cadence only means taking shorter steps; it doesn’t take more effort. The majority of people actually accelerate with less effort.

5 – SET A SMART WALKING TO RUNNING GOAL

When attempting to increase your running frequency, having a goal increases motivation. According to Kuhn, depending on your level of fitness, setting a goal of 5 kilometers a week for the first 2-3 weeks is a reasonable place to start. 

This offers you a concrete objective to help you adhere to a training schedule. Depending on how your body reacts and recovers, you can increase the objective once you can regularly cover that distance. A reasonable guideline is to increase your distance by no more than 10% of the total from the prior week.

Hey Angels and Alphas,

Do you start your day off in the gym, or do you end it there? Regardless of what any one expert says, there’s no best time to work out. Whenever works for you is the only time you should care about.

However, there’s no denying that training in the morning has its benefit that differ it from evening workouts when it comes to the way your body responds to the stimulus of your workouts.

Today, I’m here to list these benefits and show you that one less hour of sleep every morning can help you reach your fitness goals faster. 

First, you’ll be way more active all day long! 

Once you get your morning workout done, you’ll have way more energy throughout the day. If you get that blood circulating around your body early in the morning, you’ll gain a lot of momentum toward generating energy for the rest of the day. 

Fun fact: In the morning, your body naturally creates more cortisol, the stress hormone. You feel more awake and prepared for your workout as a result. It might be more difficult to persuade your brain that it’s time to go, go, go in the evening since your body produces less cortisol.

Second, you’ll burn more fat! 

Regardless if you decide to eat breakfast before you head for the gym, morning workouts will help you burn more fat. In 2013, the British Journal of Nutrition found that working out on an empty stomach resulted in 20% more fat loss for study participants. Fasted cardio is the term for exercising without eating first thing in the morning and is frequently encouraged by people trying to reduce weight. 

The theory behind it holds that as you sleep at night, your organs exhaust the liver’s glycogen reserves. Your body is compelled to use fat as a fuel source if you exercise thereafter without giving it any additional carbohydrates. 

Therefore, you will burn more calories from fat in the near term (i.e. during your activity) than you would if you ate a source of carbohydrate before working out.

Third, you’ll easily make it a habit. 

According to the principles of habit formation, it is preferable to integrate a new habit with an already existing, long-standing one. It’s also simpler to fit in a workout in the morning as most of our daily routines (such sipping coffee, brushing your teeth, cleaning your face, etc.) occur then. 

For instance, you might choose to charge your wearable next to your toothbrush so that you can quickly put it on and go for your morning exercise. 

Because you know you’re going to get it in exactly after you’ve taken care of your dental hygiene, period, it also significantly reduces overthinking and decision fatigue.

Fourth, morning exercise has been shown to protect the body against glucose intolerances, high blood pressure, insulin resistance, as well as a variety of conditions such as type 2 diabetes. According to research, people who have high blood pressure may also benefit from early workouts (HBP). 

According to research, doing out in the morning as opposed to the evening can help your HBP. The American Heart Association (AHA) investigated both men and women between the ages of 55 and 80 for the 2019 research. The study also revealed that frequent, brief morning walks may be even more advantageous when combined with early morning workouts. So remember that.

Fifth, you might actually get better sleep! Exercise—and particularly moderate to high-intensity exercise—increases your cortisol levels, which is a drawback to working out at night. While doing so can help you feel awake and prepared for the day in the morning, it may have the opposite effect in the evening and make it difficult to fall asleep. 

Research on this topic is contradictory, while some studies claim that if you work out 90 minutes before bed, you should be able to achieve deeper sleep.

Hey Angels and Alphas,

I hope we can all agree that having full control over your diet is one of the most useful skills and habits you can develop on your weight loss journey. When they’re trying to lose weight, a lot of people naturally start gripping to the nearest food trends and diets, hoping to get that control. 

But sometimes, we all make wrong decisions simply because of the fact that there’s so much generalized misinformation out there about fitness and nutrition.

Ultimately, our decision-making process on what to eat (and what not to) will be decided by two main factors: internal factors and external factors. 

First, there are internal factors. 

These have everything to do with your lifestyle and your knowledge base about nutrition. 

Your age, height, weight, sex, fitness level, culture, workout intensity, your taste in food, as well as your way of managing time. These all have to do with your responsibilities to yourself – your training, your diet, your stress relief practices, your mindfulness, everything that has to do with your journey as an individual.

Even though taste is one of the more critical factors from an individual standpoint (because even if you’re genetically pre-disposed to liking some foods), external factors can still have a massive impact on whether or not you actually consume them. And when it comes to managing time, some people just don’t have the ability to cook for an hour a day. 

Determining your individual tastes, goals, and abilities is the first step to creating a productive and healthy meal plan. Whether you’re just starting out your journey or you’re someone who has been trying to achieve a fitness goal for a certain amount of time, creating a plan that takes into account your individual tastes and preferences will help steer your entire journey.

Then, you have to take into account the external factors. 

These include marketing, advertising, social, and economic status, everything that has to do with your unconscious perception of certain foods.  

Your beliefs (for example, chocolate is bad) get reinforced every day by what you see online. But if you want to follow a productive plan that will get you where you want to, you have to clear your mind of all these generalized beliefs and look at things from your individual perspective. Don’t go cutting all of your favorite foods just because the TV said so. 

Your external beliefs therefore include a lot of your societal programming about weight loss, fitness, and what it means to live a healthy lifestyle as a whole. Many people will try to project their view on the world on you and say that theirs is the right (and usually only) way to do things. 

This is where you have to take into account the internal factors and decide your tastes and preferences so you can find out if what is promoted is in line with your individual goals.

Always remember to focus on both of these factors when planning your nutrition! If you only listen to yourself, you won’t be learning enough to grow. But if all you do is take in information, soon enough you’ll be blindly following fitness trends without making any progress.

Listen to yourself first, but always keep the external factors on your mind.  

If you want to develop more discipline and develop a healthier relationship with food, you should never ignore your individual preferences. 

That being said, you should also never forget that people and organizations will always try to promote their concept of healthy nutrition, so don’t allow yourself to be pushed into following any specific diet, plan, or routine. 

Be flexible with your approach until you develop your own internal hierarchy of fitness and nutrition values that will reflect what you want to achieve.

Hey Angels and Alphas,

People are habitual, pattern-loving creatures. 

Everyone has their habits! Maybe yours is drinking coffee in the morning, staying up late, or smoking. Everything you do consistently is a habit. Going to the gym is a habit for most of you. 

But going to the gym is a good habit, a productive one. When it comes to our more negative habits, such as maybe smoking or binge-watching Netflix, they’re not logically doing any good to us. 

According to experts, habits take time to develop and must be broken the same way they were formed. But to learn how to break any bad habit, we must first answer one very important question.

Why is kicking a bad habit so hard?

Sometimes, the original vice will have a bigger biological “reward” than its replacement, even if you replace the “bad” habit with a beneficial one. Your brain, for instance, is aware that chewing gum is not nicotine, therefore it won’t have the same euphoric effect as smoking a cigarette. The value of having an inner motivation becomes clear in this situation.

Intellectually, we are aware that giving up smoking is excellent for our health and that reducing the number of burgers we eat may aid in weight loss. However, the motivation for changing a behavior must be particular and personal. For example, quitting smoking permanently may allow you to spend more time with your family, while eating well may give you the energy you need for the outdoor activities you used to like.

Though challenging, breaking a harmful habit has advantages. And if you’re prepared to change, I’m willing to support you in taking the first step toward quitting that one terrible habit you’ve had for so long!

The first step – making a commitment. 

You can’t imagine how powerful a commitment becomes when you write it down and look at it every day. I want you to sit down, grab a pen, and vent out precisely what your goal is. Make your list of “reasons why I should stop doing this” as long as you can. 

The second step – creating a plan. 

Many people get stuck on that commitment stage, and never really take action toward breaking their bad habit. Once you have your goal written down, write down exactly how you plan on achieving it. You need your plan to be specific, measurable, and timed. If you want to break that bad habit, you need to know exactly how you’re going to break that bond between you two and set a deadline for when that has to happen. 

The third step – find your triggers. 

This is the most crucial part of your habit-breaking journey, and it’s going to help you when creating your plan. Every habit has a starting point – an event that sets off the alarm in your brain. If you start your day off with a cigarette and a coffee every day, pretty soon you won’t be satisfied with just either. Coffee can become a trigger for smoking and vice-versa. Once you become aware of these triggers, their effectiveness starts falling apart. 

Keep in mind that finding triggers is the first step in creating a habit. The first step in overcoming your repetitive habits is to recognize the triggers that lead to them.

Track your habit for a few days to determine whether it exhibits any trends.

Note details such as:

• When does the trigger conduct occur?
• When in the day?
• How does it make you feel at the time?
• Exist other participants?
• Does it follow another event immediately?

Let’s assume you want to cut back on staying up late. After observing your behavior for a few days, you notice that if you start watching TV or talking to friends after supper, you tend to stay up later. However, if you read or go for a walk, you can naturally start falling asleep earlier.

Remember – kicking bad habits is supposed to be difficult. Stay on course, get rid of your triggers one by one, and make that commitment written. Pretty soon, you’ll have the power to kick out all the bad habits you never even realized you had!

Hey Angels and Alphas,

Whether you’ve felt it when you were at home, at the gym, at another public place, or pretty much anywhere, everyone knows that annoying feeling of being bloated. It’s a rather uncomfortable feeling that can sometimes feel like an inescapable part of life. 

And while we can’t really take away bloating from our lives forever and forget it was ever there (like we would if we could,) there are some specific ways in which we can adjust our diets, so we minimize bloating and feel as good as possible at all times.

In this article, we’re going to talk about three science-backed nutrition tips that can help you reduce bloating (as well as how to solve the core problem behind each type of bloating.) 

Let’s get started.

#1 AVOID RAW FRUITS AND VEGGIES

Avoiding raw fruits and veggies can sound counterintuitive, but certain fibers contained within them are extremely difficult for the body to break down when they’re consumed raw. Not only that, but many common salad veggies like tomatoes and cucumbers contain seeds which can irritate your stomach and also be hard to break down. If you still love these veggies, your best option would be to remove the seeds and peel the skin off so you’re left without anything that’s too difficult to digest.

Moreover, a lot of veggies have cellulose, which is especially hard for our digestive system to handle. That’s why cooking your fruits and vegetables is almost always a better alternative – baking, steaming, boiling, all of this will make foods more easily digestible and still provide you with all their healthy nutrients.

#2 AVOID PROCESSED FOODS

As a surprise to absolutely no one, processed foods can be tough on our body and can end up being one of the primary reasons for bloating. While processed foods are more convenient (and most of the time, tasty), they have an unnaturally long shelf life, and that’s precisely what makes them so detrimental to your body.

Snacks contain harmful fats, synthetic ingredients, and have a caloric value that’s out of this world. Switching to gluten-free snacks might be one of the best decisions you can make for your belly bloating because gluten often leaves some people’s intestines inflamed. This, however, doesn’t mean that all gluten-free foods are healthy. 

#3 IF YOU CONSUME DAIRY, MAKE SURE IT’S GRASS-FED

Grass-fed dairy has been a gamechanger for a lot of people who normally don’t tolerate traditional store-bought dairy. It might seem like a small change, but it will have a massive impact on how you feel. If you’re into dairy to begin with, you might want to stick to grass-fed dairy because it’s way healthier than the stuff you typically find at the grocery stores. 

There are plenty of arguments for removing dairy from your diet altogether, so make sure that if you are a consumer, you’re at least making the right choices as to the type of dairy you buy, and you’re only consuming ingredients that are easier to digest.

The true cause of bloating is somewhere in your diet…

But that doesn’t necessarily mean it’s linked to a specific food. Sometimes, it’s things like yoga poses, going for walks, peppermint capsules, essential oils, abdominal massages, warm baths, and other lifestyle implementations that allow people to alleviate bloating or eliminate it altogether. 

That’s why even though reducing the number of processed foods (and foods that are difficult to digest) in your diet will help alleviate bloating, it’s likely not going to take care of the underlying problem. If bloating becomes too common or uncomfortable, you can consult a specialist on what would be the best ways to reduce it.

Hey Angels and Alphas,

Macros have become a sort of bucket term for the nutrients that make up the bulk of what we eat: protein, fats, and carbohydrates. Our bodies require specific amounts of each to properly function. Macronutrients are augmented by micronutrients, a.k.a minerals and vitamins, so they can meet all our nutritional needs. 

But what is the individual role of each of these macros in our diet, and where do we find healthy sources that we can use to develop a framework for overall healthy eating? Let’s answer both these questions right now.

Where do you find healthy sources of macros?

Whether you’re using macros to improve your food choices or you’re just trying to eat a balanced diet, it’s good to know which foods contain more of which specific macros:

High-carb, low-protein: mostly fruits and vegetables.

High-carb, low-fat: options include pasta, rice, cereal, bread, legumes, fruits, vegetables.

High-protein, low-carb: sources include eggs, meat, fish.

High-fat, low-carb: healthy options include nuts, seeds, olive oil, cheese.

High-protein, low-fat: nonfat Greek yogurt, cottage cheese, chicken or turkey breast, lean ground beef, and whey protein powder.

High-fat, low-protein: healthy sources can be avocado, olive oil, coconut milk.

NOT ALL MACROS ARE CREATED EQUAL

Yes, 100 grams of salmon and 100 grams of chicken wings may essentially have the same macronutrient profile (as both are around 60% protein and 40% fat.) 

But they’re hardly equivalent. Jelly beans and sweet potatoes may both be about 100% carbohydrates, but once again, there’s no way you can compare the two when it comes to their real nutritional value. 

Could you lose weight eating nothing but hot wings and jelly beans, as long as you’re still burning more calories than you consume? Probably. But most people who start doing IIFYM quickly realize they would prefer to spend their macros on fruits, veggies, nuts, healthy fats, and lean proteins, instead of wasting them to quick snacks. 

While we know a calorie isn’t just a calorie and we all realize the quality of the food you eat matters a bunch, IIFYM may actually help people who are jaded by choosing “healthy” food all the time. After all, no nutritional solution is a one-size-fits-all. If you’re a healthy individual, it’s still helpful to explore different options and find the one that works for you.

If you’re new to using calorie and macros calculators, here’s how you can determine the best macro breakdown for yourself:

#1 SET YOUR CALORIES

The first step is to establish a target calorie intake based on your current weight, age, height, activity levels, and goals. That’s the first thing you’d usually do when you go to any calorie calculator.  

#2 SET YOUR MACROS

Next, you will want to determine how you’re going to be dividing portions among the three major macronutrients. Most calculators automatically set your macros for 50% carbs, 30% fat, and 20% protein. But you can tweak this distribution as you like – the app will translate percentages into grams for each macronutrient.

#3 START TRACKING YOUR DIET

You can enter as many meals and snacks a day into your food diary, and calculate your total grams of carbohydrates, fat, and protein. It’s key to plan your meals ahead of the day, or you may find yourself at dinnertime with a ton of protein left that you need to consume. This combination can lead to some strange midnight meals!

#4 RINSE AND REPEAT

With time, when you combine proper planning with proper execution, you’ll start developing a macro trend that you can easily keep up with. You can always refine the exact percentages based on your specific goal at the current time, but once you develop this habit, you’ll be able to consume a healthy amount of each macronutrient (and from healthy sources) for the rest of your life. 

Hey Angels and Alphas,

While strength is always one of the main goals for an athlete in the gym, the idea of lifting hundreds of pounds over your head should be left only to hardcore strength lifters. In all the rush to keep increasing the weight you put on the bar, you might be forgetting that strength gains are not all about the number on the plate, or the number of your plates.

Today, we’re here to talk about three very important concepts that you need to be aware of in order to maximize the benefit you’re getting from your workouts. These will help you bust through plateaus and experience new improvements and adaptations in a short amount of time… all without having to add any weight to the bar!

Let’s get started.

#1 ISOMETRICS

In isometric exercises, you’re essentially holding your body in a specific position. This can be simple – just as adding a 2-second pause to your bench press and squat in key moments just before the concentric part of the exercise. 

Doing isometric exercises will help you strengthen key areas of your body that you might be otherwise lacking – ones that could hold you back from breaking through a plateau, for example.

If you want to maximize growth potential, implementing these isometric holds in your exercises is crucial! Not only does it help you develop a stronger mind-muscle connection, but it allows for a more optimal contraction of the vital working parts of the muscle. This will allow for more adaptations to happen over the long run. 

#2 TIME UNDER TENSION

The longer a muscle is working to support an exercise, the more opportunity it has to grow. (And by growing, we’re talking about breaking down and recovering back stronger). One way to do this is during the eccentric phase of the rep, which is often overlooked, especially by beginner lifters. 

If you’re benching and you’re letting the weight drop down on your chest before you push it up, you’re missing out! In fact, you’re missing out on the part of the lift that actually helps you build strength. You’ll find that, if you start focusing on the eccentric portion of your lifts, you’ll see a jump in strength unlike that of any beginner. 

For example, if you’re only doing the “pushing” part of the bench press and you’re effortlessly allowing the bar to then fall your chest before the next push, you’re not utilizing all the muscles you could. 

Therefore, you’re acquiring less adaptations and slowing down your progress. Instead, if you allow the bar to slowly lower down while you control it with your chest, shoulders, and triceps, you’ll be able to engage more parts of the muscle. And by maximizing time under tension (for example, by holding the bar before the final eccentric phase of the rep) you’ll be using that muscle capacity to its very maximum.

#3 PLAY AROUND WITH YOUR REP RANGES

For those of you who love consistency and routine, this might sound like a nightmare. And I get it, we all assume lower reps call for more sets, and more weight calls for more muscle fiber response. Higher reps mean less weight, but a longer time under tension. Both of these work toward muscle growth, so mixing up your rep ranges keeps giving the body something to adapt to. 

Don’t be afraid to play around and even try out powerlifting rep ranges (1 to 6) for a week to see what new adaptations you can create by adjusting your workout this way. Never allow your routine to stagnate you and stop you from creating the new experiences your body needs to go through in order to grow. 

Hey Angels and Alphas,

Many regular gym-goers spend an immeasurable amount of time stressing over how fast they recover. And while that’s all well and good, they rarely pay attention to how productive their recovery actually is.

If you’re constantly banging out sets after sets and giving your body no rest with every workout, this exhaustion accumulates over time, and your body will focus its energy on repairing the damages instead of growing new muscle. 

Just because you gave your body 48 hours of recovery, doesn’t mean that stress isn’t slowly building up inside your body. The trick is to always work out hard enough to push yourself to your edges and doing more than you did last time, but not demolishing yourself completely. 

That being said, I want to give you 3 practical tips on how to make your recovery smoother, more comfortable, and more productive. I’m sharing this with you to hopefully help you break through a plateau and start making steady progress, or to just help you recover better from your last intense workout. 

In this article, we’re not just going to be talking about the delayed onset muscle soreness (DOMS) you experience after a workout. 

These are tips you can use to alleviate the built-up stress that accompanies long, stretched out periods of daily training.

#1 POST-WORKOUR COOLDOWN.

Even though this is only one part of the equation, it’s a big one. It doesn’t matter if you’re doing cardio or banging off sets with the weights – you have to make sure you spend at least 10 minutes before a workout to warm up, and 10 minute after a workout to stretch your muscles and cool off before you head over to the locker room. 

Stretching will ultimately help reduce the post-workout muscle soreness you experience. Another option you can add to your post-workout cooldown routine is foam rolling, proven to decrease muscle soreness and improve recovery. If you are able to add these elements to a routine and perform it consistently, you’re not only going to be decreasing the soreness you experience after a workout, but you’ll be able to decrease the amount of stress that’s ultimately building up inside your body.

#2 ACTIVE REST.

On your rest days, your give your body a chance to get a break from the gym. 

On those days, it’s a great idea to perform some light physical activity like going for a walk, riding a bike, or swimming a few laps. This is known as active recovery, and it helps you relieve muscle tightness and stimulate blood flow and circulation in the body – both critical factors in your recovery process. 

Once again, this will not only help you decrease muscle soreness, but it will also help alleviate a lot of the physical and mental stress that builds up in your body when you go long periods without a break or deload.

#3 PUT YOUR NUTRITION ON LOCK.

Your pre and post-workout nutrition play a major role in your recovery and the tissue-rebuilding process after your workout. So choose your foods wisely. 

Focus on high-quality protein and complex carbohydrates around two hours before a workout session to make sure you’re giving your body enough time to digest them effectively. Many reports also show that taking BCAAs before/after a workout encourages efficient absorption in the muscles. 

THE BOTTOM LINE IS…

And so between active rest, stretching, and proper nutrition, few things make for a quicker, more productive recovery process. Gone are the days of muscle soreness, post-workout tightness, and overtraining plateaus… and for you, it can be as simple as a pre-workout meal and a few minutes of foam rolling. Just keep those three tips in mind when you’re planning an intense workout – thank me later!