Latest news with #exercise
Yahoo
4 hours ago
- Health
- Yahoo
Ready to Start Building Muscle? Follow These Top Tips From a Trainer and Dietitian
When it comes to our fitness routine, summer can throw a wrench in even the best-laid plans. Erratic schedules make it more difficult to consistently prioritize workouts, hot weather can make exercising outdoors uncomfortable and let's be honest, most of us are in vacation mode and focused on fun and sun, not spending hours in the gym. That's why finding a workout that can be done anywhere in under 30 minutes is key to keeping your health a priority this season. Enter: Bodyweight strength training. You may think you need to hit the weight rack, but Start TODAY fitness contributor Stephanie Mansour says your body is all you need to start building muscle. 'Bodyweight strength workouts are just as effective at building muscle and toning as weighted exercises are because you're engaging the same muscles regardless of the way you're working them,' she says. 'I would argue that using bodyweight instead of additional equipment can help reduce your risk of injury or overdoing an exercise because you're challenged to use proper form without distraction of holding a dumbbell or using a piece of equipment.' Because of this, she actually prefers bodyweight exercises for beginners. 'In addition to allowing you to master proper form, your body weight doesn't require workout gear. You literally only need your body! So the barrier to entry, like needing to commute to a gym or buying special equipment, is eliminated,' Mansour adds. Bodyweight exercises also allow you to squeeze in a workout anywhere — whether you're on vacation or at home soaking in the air conditioning — making it the go-to workout of the summer. For the full 31-day plan, including daily bodyweight-strength, yoga and stretching routines — plus meal plans, walking podcasts and inspiration — download the Start TODAY app! >>Download the calendar here Mansour designed this one-month plan to help you jumpstart your fitness routine (or stay committed to one during the hectic summer months). The schedule is designed with muscle building in mind, maximizing your workout time with targeted routines and proper recovery. 'Use this as a template to enjoy your workouts and trust that you're getting in a well-rounded workout when you follow this plan!' she says. In addition to strength workouts and recovery days with stretching and yoga, walk as much as possible — every day if you're able! While this plan is focused on strength training, cardiovascular exercise is an important part of a well-rounded fitness routine. Find fun ways to add more steps into your summer schedule: Ask your co-worker to do a walking meeting outside, walk to a local coffee shop or walk the farmers market on the weekend, and make lots of time for walking, biking and swimming on vacation. By strategically incorporating these movements into a fitness plan, you may be surprised at the progress you see in just a month. 'The pillars of a well-rounded workout routine include targeting the upper and lower body as well as the front and back of the body with core and flexibility exercises,' says Mansour. 'By including yoga and stretching, we are lengthening the muscles and loosening the joints in all areas of the body. And by including walking as often as you can, we are improving mobility and loosening up the body after strength training!' 'Bodyweight strength training exercises help to build lean muscle mass in the body, which makes your body stronger and more balanced as well as speeds up your metabolism, and improves your posture, flexibility and coordination,' says Mansour. 'By using just your body weight, your focus goes directly to muscular engagement without being distracted by a piece of equipment. Paying attention to the way your body moves through strength-training exercises also improves your body's ability to do functional, everyday movements like carrying groceries or getting up and down from the ground or couch.' Training bodyweight-style also allows for a lot of modifications so you can master form and work your way up to more challenging progressions. 'I always recommend that people do an exercise halfway or at least slowly when they get started,' says Mansour. 'Modify bodyweight exercises by not lowering all the way down toward the ground for a pushup, for example. Lower down halfway, or even better start from a modified pushup position on your knees. You can also modify exercises by going slower and really working through the range of motion of each exercise. Finally, I recommend trying to exercise in front of a mirror to check yourself out and see your form!' To test your strength, and see progress over just one month, Mansour says you can do a number of things: Exercise progression. 'You can see how much strength you've gained by starting with the modified version of an exercise and building up to the full version,' she says. 'For example, if you start with a modified pushup on your knees and bending your elbows lowering down an inch, you'll see an increase in strength if you do this exercise every other day (leaving a day off in between for the muscle fibers to repair), and eventually you'll be doing a full pushup by the end of 31 days!' Set a timer. 'You can see how much strength you've gained by seeing how long you can hold a specific exercise,' she says. 'For example, if you get into a plank position on day one and hold it for 1-5 seconds, as you continue doing this exercise throughout the month you'll build up to possibly being able to hold the plank for 60 seconds by the end of 31 days!' Count reps. 'You can see how much strength you've gained by seeing how many repetitions you can perform of a specific exercise,' she says. 'For example, if you're doing calf raises or squats you may start off by doing 3 sets of 10 repetitions in your workout. You can build up to 3 sets of 12 then 3 sets of 15 by the end of the month!' It's impossible to talk about building muscle without addressing your diet. 'If you're new to fitness or just getting back into the swing of things, you definitely want to consider how your nutrition is helping or hindering your fitness routine,' says TODAY nutrition editor and Start TODAY dietitian Natalie Rizzo. Here are her top tips for eating to support your strength goals: 'Specifically, post-workout protein plays a pivotal role in muscle repair and growth. When you exercise, the muscles experience tiny tears, and eating post-workout protein helps repair those tears and enhances muscle growth and strength,' says Rizzo. 'Plus, post-workout protein reduces hunger and fatigue, reducing the likelihood of overeating later in the day.' She recommends aiming for 10-20 grams of protein within 1 hour after a workout. Her go-to post workout snacks include: A smoothie made with Greek yogurt Edamame with some fruit A few slices of chicken or turkey with veggies Two hard boiled eggs with a side of fruit 'It's also important to consume enough protein throughout the day — ideally at least 20 grams at each meal — to ensure muscle growth,' she adds. For snack ideas and smoothie recipes — plus weekly meal plans — download the Start TODAY app! 'It's also very hard to build muscle in an extreme calorie deficit, so maintain your calorie range or reduce it only slightly if you're trying to lose weight,' says Rizzo. 'Drastic calorie or carb cutting can hinder muscle growth.' 'Eating a simple carb-rich pre-workout snack can boost your energy levels for a workout,' she says. 'Believe it or not, carbs are the primary energy source for activity. Something as simple as a banana or a handful of raisins or a graham cracker or two can provide an energy boost that can enhance your workout.' If you're having a snack within an hour of your workout, Rizzo says to opt for something that is primarily carbs and 100-200 calories to quickly boost energy levels. Some examples are: Dates or raisins Applesauce Fruit, like a banana, apple, peach, watermelon A handful of pretzels 2-3 graham crackers Unsweetened cereal, like Corn Flakes or Cheerios Crunchy granola bars (like Nature's Valley) If you have more time to digest food before your workout (i.e. you're eating 2-3 hours before), Rizzo says to opt for a more balanced meal that has some carbs and protein, such as: Bowl of oatmeal with fruit and nuts Omelet with a side of toast and fruit Turkey wrap with a side of carrots Quinoa bowl with roasted veggies and chickpeas 'Don't worry about the extra calories these snacks have, as your body is utilizing that energy during a workout to grow stronger!' Rizzo says. 'The absolute easiest nutrition hack you can make to enhance your workout is to make sure you are properly hydrated before and during exercise,' says Rizzo. 'Hydration plays a pivotal role in keeping energy levels high, and being dehydrated can cause fatigue, headaches and more. Drink plenty of water before a workout, so you start exercise in a hydrated state.' If you're not sure if you are drinking enough water, an easy way to assess is to take a look in the toilet. 'Your urine should be a light yellow color before and after exercise. If it's not, then you need to drink more!' Rizzo says. 'Most people don't need extra electrolytes unless they workout in very hot or humid climates or for prolonged periods of time (60+ minutes).' On full-body days, this short and sweet routine will provide a full-body strength and cardiovascular workout, no equipment needed! It mixes cardio with traditional strength exercises like squats and lunges to get your heart rate up while building muscle. Perform 10 reps of each exercise, take a 30-second rest and then repeat the whole circuit for a total of 3 times though. Start standing with feet shoulder-width apart. Pull in your abs to activate your core. Sit your glutes down and back like you are sitting into a chair, keeping your chest proud. Make sure your knees track over your toes, without going past them. Hold at the bottom of the squat and punch your arms straight out in front of you four times. Push down through the heels to stand back up. Repeat. Start standing with your feet hips-width apart. Lift one foot off the ground pulling the knee toward the chest. Set your foot back down and pick the opposite foot up, marching in place. Continue for 20 steps total. For a higher-impact option, increase the speed to a jog. Start standing tall with your feet hips-width apart and your hands on your hips. Shifting the weight to your left foot, step back a few feet with your right foot. Sink down toward the ground until you have formed a 90-degree angle at both knee joints. Push through the front heel to come back to standing. Perform 10 reps and then repeat on the left side. Lie on your back with both legs straight up toward the sky. Engage the abdominals. As you lower the right leg toward the ground to a 45-degree angle, crunch up, reaching both hands toward your left toes. (It is OK if you cannot touch them.) As you crunch, make sure to keep a space between your chin and your chest (like you are holding an egg). As you switch legs (bringing the right leg back up toward the ceiling and lowering the left leg to a 45-degree angle), lower your back to the ground before crunching up again and reaching your fingertips toward your right toes. Continue alternating for 20 reps total. Start seated on the ground with your knees bent and feet flat on the floor. Place your palms on the ground behind you with your fingertips pointing toward your butt. Push through the palms, engaging the triceps to push your body straight up off of the ground. This is your starting position. Bend the elbows to lower your body until your butt is hovering just above the ground in a crab-walk position. Straighten the arms to push your body back up to the starting position. Repeat. This article was originally published on
Yahoo
13 hours ago
- Health
- Yahoo
High reps light weight vs low reps heavy weight: which is best for muscle growth?
When you buy through links on our articles, Future and its syndication partners may earn a commission. Step foot in the gym and you'll likely spot two types of lifters: one busting out endless reps with lighter weights, and another lifting heavy loads for considerably less reps. Both have equally impressive physiques, but does one promise more muscle gains than the other? While both training styles can lead to muscle growth and increased strength, they impact muscle development differently. Below, with the help of an expert, we explore whether one is better suited to your goals. Yes – you absolutely can build muscle by reaching for a lighter pair of dumbbells and performing more reps. 'It can stimulate just as much muscle growth as fewer reps with heavy weights, provided you're working at a similar level of effort and pushing close to failure,' explains Steve Chambers, Personal Trainer and Gym Manager at Ultimate Performance. By 'pushing close to failure' Steve is referring to either muscular failure – when you can no longer push the weight for an extra rep – or technical failure – when you're too fatigued to complete another rep without your technique breaking down. 'If you stop well short of failure – for example, you know you've got at least two to eight more reps in the tank on your final set – it simply will not be challenging enough to stimulate muscle growth,' he says. "But, when lighter loads are taken to the point where you physically cannot perform another rep without your technique completely collapsing because the target muscle is on fire, then that can activate the same muscle-building process as heavier weights with lower reps.' Using lighter loads and performing more reps also offers other benefits; it's less taxing on your joints and nervous system – making recovery easier – and it can help you accumulate more volume, more quickly. 'For beginners or gym goers with very limited experience, moderate to high rep ranges with lighter loads are also ideal because it can help develop safe movement patterns by focusing on perfect form, setting a platform from which they can build greater volume and minimise injury risk,' Steve says. The most important thing to remember if you are using lighter loads, according to Steve, is maximum intensity. 'If you're using light weights and stopping long before fatigue sets in, you're unlikely to see much muscle growth. Like heavy lifting, effort and progressive overload are essential, so don't fall into the trap of thinking light weights means you can coast through a set.' Yes, you absolutely can also increase muscle mass using heavier loads and lower reps. 'This type of training helps the body become more efficient at activating your fast-twitch muscle fibres, which are the ones most responsible for explosive strength and muscular size,' Steve explains. A study published in the Journal of Strength and Conditioning Research supports this idea. Researchers compared two groups of lifters training to failure – one using high reps with lighter weights, the other using low reps with heavier loads. The results? Both groups saw similar gains in muscle size. Although, when it came to building maximal strength, the low-rep, heavy-weight group had the clear advantage. If you're therefore looking to build maximal strength, this is your best bet. Although, Steve does caveat there are trade offs to training in this way: 'Heavy lifting places more stress on the joints and the nervous system, which increases the demands on your recovery, and will also requires longer rest periods between sets - typically 3 to 5 minutes - reducing the total number of reps and sets you can complete in a given session.' Plus, those who aren't experienced lifters may be at a higher risk of their form breaking down, increasing the likelihood of injury. No – whether you want to lift heavier weights with lower reps, or lighter weights for more reps, you can still successfully build muscle doing either. The most important thing is about lifting close to failure. 'For anyone deliberating between high reps/low weights or low reps/high weights, the most important thing to consider is that the real key to building muscle is the intensity with which you train, how well you execute each movement, and your diet,' says Steve. Also, don't forget, if you want to focus more on strength, as well as muscle, then you're better off lifting heavier loads. However, studies have shown that you don't need to go all out to failure, as that would also be a one-way ticket to overtraining.
Daily Mail
17 hours ago
- Lifestyle
- Daily Mail
Boost your fitness with a rare $425 discount on the 'life-changing' Hydrow rowing machine: 'Exercise has never felt so enjoyable!'
Nothing feels as good as a really solid workout. While you might dread going into it, the payoff is nearly always worth it. Breaking a serious sweat? Burning off everything from stress to unwanted pounds? That's a job for the Hydrow rowing machine. The fan-favorite at-home exercise device transports you to another world while you work out, allowing you to tour beautiful locations all over the world while you row your way to better health. Now is the time to buy, as the brand's Fourth of July sale includes $150 off the Hydrow Wave Rower and a whopping $300 off the Hydrow Pro Rower. As a reader, you're privy to an extra perk, too: Just enter code DAILYMAIL at checkout to score an additional $125 off — giving you a rare chance to save up to $425! This is an incredible opportunity to invest in your health and wellbeing, with rowing machines available for virtually any space. The Wave Rower occupies a smaller footprint, measuring 80 inches long by 18 inches wide by 43 inches high. At this size, it can fit nicely into a more compact living area or apartment. By contrast, the Pro Rower is 86 inches long by 25 inches wide by 47 inches high. If you have a bit more room to spare, this larger model is an excellent choice (not to mention an outstanding deal at the discounted price). Both models feature brilliant high-definition screens (16 inches on the Wave and 22 inches on the Pro), both providing a crisp, clear view of your preferred workout. You have options galore thanks to the brand's Live Outdoor Reality technology, and all of Hydrow's workouts are led by experienced athletes and Olympians. You will definitely feel that burn, according to the thousands of shoppers who swear by the machine. The technology makes it possible for you to 'row' virtually anywhere in the world! With more than 100 beautiful locations ranging from Switzerland and Scotland to Boston and Miami, there's no dearth of destinations to make your experience unforgettable, fun, and unique each time. It's the little details, though, that set Hydrow apart. The sleek machine gives you an amazing workout right from the comfort of your home, making it easier than ever to get fit, strong, and healthy on your time. Plus, on-screen metrics help you stay on track of your progress. You'll earn badges whenever you achieve a goal, whether you complete your beginner level or log an extra mile. Reviewers love the machine so much that some have dubbed it 'life-changing.' One even noted, 'Exercise has never felt so enjoyable!' Life's better when you've got a solid workout that's fun, engaging, and motivating — and according to some users, Hydrow has even been 'life-changing' 'There are lots of interesting classes out on the water. They pass in no time, even when you're working hard! The instructors are knowledgeable and very motivating,' raved another. And a third summed it up, stating, 'There is not a better way to get back into exercising regularly again.' Whether you've had Hydrow on your to-buy list or you're ready to get back into shape for good, this is your sign to pick up a Hydrow rowing machine while it's on sale during the brand's big Fourth of July savings event! Be sure to enter DAILYMAIL at checkout to get your additional $125 discount.
The Sun
19 hours ago
- Entertainment
- The Sun
I'm a ‘former fatty' who lost 12 stone WITHOUT jabs – being slim means I don't have to eat in the car to avoid judgement
A SELF-DESCRIBED 'former fatty' has admitted losing 12 stone means she's no longer forced to eat dinner in her car. Krista has lost 170lbs over the past four years, but hasn't resorted to weight loss injections or surgery to do so - instead sticking to a calorie deficit and exercising more. 6 6 6 6 She regularly shares tips and tricks on her social media pages, and recently posted a video in which she shared two ways her life has changed since she transformed her figure. "Now that I am skinny I can go to a restaurant and I can just eat whatever I want," she said. "It's cute if I order a burger and fries and eat a lot of food but when I was fat that was not okay. "God forbid I would have ordered a burger! "I would not have ordered a burger first of all. "I would not have done that just because the judgment around what you're eating, how much you're eating and what you're drinking... they're just like, 'Well of course she ordered a burger, because she's fat, that's why she looks the way she does.' "Or if you try to order a salad or something healthy like grilled chicken it's 'You're not fooling anybody, that's not how you eat - you're 300 pounds!' "You just can't win, so eating in public when you are overweight is mortifying." Things got so bad when Krista was bigger that she'd even resort to eating her restaurant meals in the car. "What I would do is I would eat a couple bites, take my food to go and I would eat it in the car in private," she sighed. I went from 27 lbs in six weeks with Mounjaro after 15 years of trying to lose weight it has completely changed my life "Or I would eat it when I got home, where nobody was judging me." Another thing that's changed dramatically since she lost the weight is that she's now "allowed to be tired". "When you are fat you are not allowed to come around and be like, 'Oh I had such a long day, I just want to go home and sit on the couch'," Krista continued. "The looks you're gonna get, the judgment that you're immediately gonna get, it's disgusting. "But when you're skinny it's okay - it's okay if I had a long day and I want to come home and sit on the couch. "As soon as you are overweight or fat it is not okay because now you're just lazy." Visit our diet, nutrition and weight loss page for the latest updates Krista concluded that the "constant double standard" for those who are skinny and those who are overweight "blows my mind". People in the comments section were quick to agree with Krista, with one writing: "I go to the gym 4 times a week for the past 3 years (I'm fat) and people say 'good for you' 'keep it up'. "My skinny friend goes once in 6 months and someone asked her for advice." "Now I'm pregnant and so much heavier I really appreciate being thin when I'm not pregnant!" a second admitted. "When you're fat, you better be funny, like mandatory, but once you're skinny, if you're the exact same funny it's a cute, surprising, quirky perk," a third sighed. "You're so right!" Krista replied. "I was not funny when I was fat and tried so hard to be, but it's just not my personality!" 6 6
Forbes
a day ago
- Health
- Forbes
Inactivity Is Bad For Your Brain Health
Exercise is good for one's health. However, a recent study has shown that spending too much time sitting down or lying down can be bad for one's brain health, even if one exercises regularly. Dr. Marissa Gogniat of the University of Pittsburgh and colleagues studied 400 people over a 7-year period, tracking levels of physical activity, sedentary time (such as sitting down), neurocognitive function, and brain volume loss measured with MRI scans. They found that, 'Greater sedentary behavior was associated with smaller hippocampal volume and worse cognitive performance over a 7-year period despite taking into account the level of daily moderate-to-vigorous physical activity each person engaged in.' Although the exact mechanism for this loss of brain function is not completely understood, the researchers recommend that, 'healthcare professionals might consider assessing not only a patient's exercise regimen but also the amount of time they are sedentary throughout the day, recommending a reduction in such sedentary behavior in addition to increasing daily physical activity.' The hippocampus of the brain — a critical portion of the brain the helps with learning and memory. On the other hand, overwork can also alter one's brain. Researchers in South Korea studied brain structural changes in people who worked fewer than 52 hours per week vs. those who worked more. They found that, 'People who worked 52 or more hours a week displayed significant changes in brain regions associated with executive function and emotional regulation, unlike participants who worked standard hours.' In particular, 'the overworked group showed higher brain volume in the areas which regulate executive function: the left middle frontal gyrus, left precentral gyrus, bilateral superior frontal gyrus-dorsolateral, and insula.' How to interpret that data isn't exactly clear. The researchers suspect this reflects 'neuroadaptive responses to chronic occupational stress.' They also note that overwork is already known to lead to mental health problems, such as depression and anxiety. However, whether the brain changes are a cause of the mental health issues, an effect of them, or are independent manifestation of overwork is unclear. As an analogy, people who work in physically demanding but risky jobs such as coal mining might have both greater muscle mass as well as shortened life expectancy due to accidents. The increased muscle mass is neither a cause nor an effect of the decreased life expectancy, but rather independent manifestations of the chronic work environment. The Korean research team acknowledges this noting, 'While the results should be interpreted cautiously due to the exploratory nature of this pilot study, they represent a meaningful first step in understanding the relationship between overwork and brain health.' So how do these research studies apply to our everyday lives? Although both studies have limitations, they suggest that both too little activity and too much stressful work can affect our brains. The first study illustrates the importance of both regular exercise and reducing sedentary time. For example, a retiree might wish to avoid sitting for hours at a time watching television (or working in front of a computer), but rather break up that time with regular standing and walking breaks every 30-45 minutes. In addition to a daily workout, consider regular ongoing movements throughout the day. It is more difficult to draw definitive conclusions from the second study. The observed brain changes from overwork have not been linked to specific cognitive or emotional deficits. But workers can still strive to maintain an appropriate work-life balance, including limiting excessive work hours, and advocating for healthier workplaces. I am not surprised that physical inactivity and workplace stress can affect the brain. I am also excited to know that we now have ways of measuring some of these brain changes, and may soon be able to better understand how to optimize our levels of activity to best protect our brain health.
