If you walk into any commercial gym during busy hours, I can almost guarantee you one thing. At least a handful of people will be doing arm workouts.
It’s a very popular muscle group to focus on, and arguably the most common one too…
But why is that?
Well, the first muscle group many people notice when they see you are your arm muscles. If you want to get noticed by your peers then it isn’t a bad [...]
Have you heard someone say something like this before: “You shouldn’t eat before you sleep, it’s not good for you.” Or maybe you’ve heard, “If you eat after 7 PM, you will gain weight.”
The good news is that both are these statements are false! Shocking, right? We hear so many misconceptions when it comes to nutrition and bedtime.
The truth is, your body does a lot of things while you’re asleep. It doesn’t just shut off like your phone does. As you may guess, all these body processes, while you’re asleep, require calories. That means you burn calories while you’re sleeping.
So you can definitely eat right before bed, as long as it fits [...]
“Cutting” is a word you’ll hear about often when it comes to health and fitness. But, what exactly does “cutting” mean, and what is it referring to?
Well, cutting actually just means losing weight or body fat. Losing weight is the end goal for a lot of people. Or at least, that’s what it is when most people get started with their health and fitness journey.
Chances are, you’ve probably been in a “cutting” phase at some point. Most of us have been.
If you’re looking to cut, you should be adhering to a cutting diet. This is [...]
Omega-3 fatty acids, commonly referred to as Fish Oils, have been talked about more and more frequently over the last two decades … and have earned a lot of respect due to their vast benefits.
But, even though Fish Oil is a household term at this point… most people have no idea what omega-3 fatty acids […]
If you’re anything like me, squats are one of your favorite exercises. When I first got into fitness, I used to do them religiously.
As a beginner, I quickly became obsessed with seeing how much weight I could squat over time. I would see all of these people in the gym loading up plate after plate.
For this reason though, the back squat can also be quite intimidating.
But, what if I told you that you could get the benefits of a squat without a barbell and super heavy weight? That’s why I fell in love with [...]
Everyone loves tacos but sometimes we can get bored with the same old same beef or chicken taco.
This recipe is a perfect twist on tacos and a great addition to your healthy recipe lineup.
Flaky, white fish paired with crunchy coleslaw and a macro friendly sauce? Count me in! Each bite is full of flavor, color, and essential nutrients.
You can pan fry or grill the fish - whichever method you prefer. Serve with a lime and some pico de Gallo for [...]
If you want to build a great physique, it would be impossible to do it without having a great back. The muscles in the back are some of the largest muscles we have in the body, and they’re super important.
They play a big role in protecting your spine and can help you lift heavier weights too. But, what are some of the best exercises to train your back?
Well, you have several different options when it comes to training your back. You can even use a variety of equipment, like free weights, machines, and bands.
Of these different pieces of equipment, my favorite to use for [...]
Exercising regularly can be very beneficial for your overall health and wellness.
From lowering stress to helping prevent heart obesity, it’s hard to argue against the benefits of exercise.
But as beneficial as exercise is, it can still be tough to decide how often we should be working out.
So … how many days a week should you be working out?
My mom always used to say, “No watching TV until you finish your vegetables!” While I didn’t understand it at the time, she really did have my best interests, specifically my health, in mind.
That’s because kale, spinach, broccoli, and other green vegetables can offer a lot for your health.
Now, I think she actually pushed me away from vegetables in the short term. I probably didn’t eat a single vegetable in college! However, I’ve come to realize just how important they are!
Each and every one of us knows that we should eat [...]
How many times have you heard that the more you train, the better your results will be?
I don’t know about you guys, but when I started working out, I thought that training twice a day was going to get me jacked. I really had no concept of what it took to see results!
I thought that being in the gym 10 times per week was the only way to get myself to where I wanted to go. Little did I know, that couldn’t be further from the truth.
In fact, rest is essential for seeing the results you’re looking for in the gym. If you’re struggling to figure out how often you should lift weights, you came to the right place.
Bloating is a pretty uncomfortable feeling, and I don’t know anyone who likes it. If you're unfamiliar, bloating is a feeling of excess fullness or swelling of your belly. When it happens, it is no fun at all.
You may feel bloated due to a variety of different reasons…
• Food intolerance
• A menstrual cycle
…or you could feel bloated from overeating.
There is a reason why flexing your biceps is a common symbol used to showcase your strength.
The biceps, although small, are some of the most noticeable muscles by those around you. Having big, defined biceps can be a head-turner for sure!
The best part is that these muscles aren’t just there for show. They serve a purpose, and we use them often without realizing it.
If you’ve ever taken the trash out or carried a load of laundry, which I’m sure you have ... you know exactly what I mean. That's right, you used [...]
If you’ve been working out, or even if you’re interested in working out … you’ve probably heard of the term “bulking” before. Usually, this is a term you’ll hear guys use when they’re talking about wanting to gain weight.
After all, that’s what “bulking” is … a plan to gain weight. When I was growing up, I really wanted to gain muscle. Let’s just say, I was one of the small, frail, shrimpy kids in my class. That’s when I first heard of the term "bulking" in relation to fitness.
Now, a lot has changed for me since then. But, I do still focus on building muscle or bulking from time to time. Whereas I used to think that bulking was all about lifting heavy weights and eating a ton of junk food … that isn’t really the case.
The truth is, bulking is about eating in a calorie surplus, getting enough [...]
The first protein shakes were invented in 1952, by Bob Hoffman. They were called the Hi-Protein Shakes. If you haven’t had protein shakes back in the day, you aren’t missing out! I don’t imagine those very first shakes tasted very good at all.
Ever since then though, protein shakes have come a long way. Today, they are a huge part of the fitness world! Some of them actually taste pretty incredible now too!
However, the question remains: When should you drink a protein shake?
Well, it depends.
Planks are a super popular exercise that can help you make massive progress with your fitness. Heck, they can even improve your quality of life!
I’m sure you’ve heard of planks before, but in case you haven’t … let’s talk about what they are. Planks are an isometric strength exercise for your core. They can help improve your posture, your balance, and even help encourage better breathing. On top of that, planks are a great exercise to keep your spine safe and strengthen your back (1)!
I’ll teach you everything you need to know about planking, and exactly how you can add it to your exercise routine. Trust me when I say, you [...]
Whether you’re just getting started in the gym, or you’ve been an avid lifter for years … you may be wondering “How many days a week should I work out to build muscle?”
When I first started training, I would go into the gym and demolish one muscle group for 2+ hours at a time. I thought that I could go in and hit one thing hard every day of the week. Well, that may have worked for a bit when I was young. Sadly, not anymore.
Eventually, my results slowed down, and the nagging injuries [...]
As a former athlete, I get asked this question all the time: “How much protein does an athlete need?” This is something I wondered as well when I was growing up.
Unfortunately, I never got a straight answer. I didn’t even know the difference between a quality protein source, and a not-so-quality protein source. In fact, I'd just look at the labels and assume that the more protein it had, the better.
That’s probably what led me to eating a whole frozen pizza after every one of my workouts. I mean come on, the one I got had 70g of protein! I had to be doing good, right? Wrong.
So, how much protein does an athlete need? The answer [...]
Protein is an essential nutrient for supporting muscle recovery and growth. However, getting all the protein your body needs from food alone can be challenging.
This is why many people turn to protein powder. I certainly use it! After all, protein powder is a convenient tool to increse your protein intake, and help you reach your fitness goals.
But, with so many different kinds of protein powder on the market, choosing the right one can be tough. Each type of protein powder has different properties and benefits.
If you want to know how to choose the right protein powder for you … keep reading! In this article, I’ll walk you through the different types of protein powders out there. I’ll also cover what you need to consider when choosing the right protein powder for your goals.
We all know how important protein is for building muscle. After all, your muscles are made out of proteins! That’s why I’m sure you’re wondering how much protein you actually need to build new muscle.
I’ve been in your shoes before too. I used to think that the more protein I ate, the better. To a certain extent, this can be true … however, you can overdo it too!
Today, we’ll talk about everything protein: How much you need, how much your body can absorb, how much is too much, and even good protein sources to seek out.
That way, you’ll know everything you need to know when it [...]
Look, I get it. Life can get busy, and fitting a workout into your busy lifestyle can be hard. Sometimes that means we have to get a workout in late at night.
I’ve been there myself … it was getting close to 10, and I had to decide whether to workout or hop into my cozy bed.
A lot of us wonder if it’s too late. Some of us even wonder if working out at night can keep us up or not.
Maybe you really enjoy working out at night, and it's been your routine for some time now. That's awesome, and there is certainly nothing [...]
Growing up, I always thought of whey protein as this huge jug of powder for bodybuilders like Arnold Schwarzenegger. I figured it was something they took to get as big as possible.
It seemed like all whey protein powders were promoted by bodybuilders and other big names in the fitness industry. So it only made sense that it was a product for bodybuilders, right?
Well, it turns out that whey protein isn’t just for bodybuilders and serious fitness junkies. Whey protein can be for anyone looking to get better results with their health or fitness goals.
Believe it or not, there are actually a ton of benefits to whey protein past just helping with muscle growth and repair. Stick around to find [...]