Building muscle is a two part process. The first part is more well known – lift weights, heavy enough to challenge muscle to grow and get stronger. The second part happens in the kitchen. Macros, short for macronutrients, are the nutrients your body needs in large amounts to function properly and, of course, gain muscle. They include proteins, carbohydrates, and fats. Tracking your macros can seem like a daunting task at first, but I’m going to break it down for you in a simple, friendly way. Here’s a user friendly explanation on how to track macros for muscle gain.
Understanding the Big Three
First, let’s get to know our main macro players:
Proteins: These are your muscles’ best friends. Proteins repair and build muscle tissue, making them a crucial part of your diet. A common recommendation is to consume about 1.6 to 2.2 grams of protein per kilogram of body weight if you’re actively looking to gain muscle.
I wrote a separate blog article, How Much Protein Do You…., to explain how to calculate your pounds to kilograms to adapt to your personal needs. Please check that out if you need a little help in calculating your personal protein goals.
Carbohydrates: Carbs are your body’s primary energy source. They fuel your workouts and help with recovery. Plus, they play a role in helping proteins do their job of repairing and building muscle.
Fats: Often misunderstood, fats are essential for hormone production, including those that help with muscle growth. They shouldn’t be neglected, even when your goal is to lose body fat and build muscle. Eating fats, especially healthy fats, is very necessary to a balanced lifestyle.
How to Track Your Macros
1. Determine Your Caloric Needs: First, figure out how many calories you need to maintain your current weight, and then add a surplus to promote muscle gain. An extra 200 to 400 calories per day is a good starting point. To gain muscle, you have to think of food as the raw materials to create your finished product.
2. Set Your Macro Ratios: A common macro split for muscle gain is 40% carbohydrates, 30% protein, and 30% fat. However, feel free to adjust these percentages based on how your body responds.
3. Use a Macro Tracking App: There are several apps out there designed to make tracking your macros a breeze. MyFitnessPal and Cronometer are great options. Just input your daily food intake, and the app does the rest, breaking down your consumption into proteins, carbs, and fats. My favorite is My Fitness Pal. It’s user friendly and gets easier the more you use it because it stores your previous entries.
4. Read Food Labels: Understanding food labels is crucial. They tell you exactly how many grams of each macro you’re consuming, helping you stay on track.
5. Total up your macros intake: If you’re not using an app, you can still track your macros the old fashioned way. Simply start a notebook and jot down all your meals. You can look up the nutrition facts for foods that don’t have food labels by simply googling, “chicken breast nutrition facts.” For example, a 4 oz chunk of chicken breast gives you about 30g of protein! If keeping track of all your macros is too intimidating, you can always start by just totaling up your protein intake for each day.
Tips for Success in How to Track Macros for Muscle Gain
Make protein your anchor: Include some protein with every meal and snack. Prioritize tracking protein and make it the anchor of your nutrition strategy each day. This ensures that you will have the building blocks available to support muscle growth after your workouts.
Prep Your Meals: Meal prepping can save you a ton of time and make tracking your macros much easier. Dedicate some time each week to prepare and portion your meals.
Listen to Your Body: The suggested macro splits are just starting points. Everyone’s body is different, so adjust your macros based on how you feel and the results you’re seeing.
Stay Hydrated: Drinking plenty of water is crucial, especially when you’re consuming more protein. It helps keep your body functioning optimally.
Be Consistent: Muscle gain takes time and consistency, both in your workouts and your nutrition. Stick with it, and you’ll see results.
Wrapping Up
Tracking macros might seem like a science at first, but with a bit of practice, it becomes an invaluable tool in your muscle-gaining arsenal. Remember, the key is consistency and listening to your body. Adjust as you go, and don’t sweat the small stuff too much. Muscle gain is a journey, and tracking your macros is just one part of the adventure. I hope you enjoyed learning a little bit about how to track macros for muscle gain!
I recently posted an article called “The Benefits of Rotating Different Types of Shoes for Running and Training,” and it seemed only natural to follow up with my own shoe choices and methods! Everybody has a different method for picking their shoes for their different endeavors and I think it’s intriguing to analyze why. We get our advice from so many different places today and I just want to encourage you to think a little more about why you wear the shoes you do as they can play a significant role in your results as well as your injury risk.
To summarize the reasons why you should rotate shoes for different purposes, here are my key points. Different shoe styles often have different shapes, angles, heel to toe drop distances, weights, and materials used. When you expose your feet to different variables regularly, this encourages the muscles that support your foot and ankle to adapt in different ways, because they are stretching, shortening, or stabilizing in different ways. The more variety in your footwear, the better for your foot, which helps you decrease repetitive injury use risk.
Here’s a snapshot of the many different shoes I am currently wearing and rotating these days! Below please find detailed descriptions of my personal running and training shoes and my situations for wearing each one!
Solomon Trail Running / Obstacle Course Racing Shoes
My favorite trail shoes! Both by Salomon. The one on the left is a version of the SpeedCross (10mm heel to toe drop) and the right is the Fellraiser (6mm). They don’t sell the Fellraiser anymore, which is a bummer. I wish they did. When they discontinued it, I had to try something new, and that was how I got the SpeedCross.
Anyways, I love both these trail shoes for running and obstacle course racing. They are a little heavier than street shoes, but that heaviness lends utility in a firmer sole, lined with lugs that can help you grip and achieve confident stability on rocky, muddy, watery terrain.
These soles also last FOREVER! I’ve been wearing the Fellraiser for probably a decade now and the inside is wearing out faster than the outside! I wish I would’ve bought 10 pairs of these while they were being made. It’s going to be a real sad day when my beloved Fellraisers finally wear out too bad to wear anymore.
New Balance
These are a little squishier than I usually like but they are lightweight and great for gym workouts on the treadmill or doing plyometrics or HIIT workouts. They’re versatile enough to switch gears in a workout session if I rotate between cardio, resistance machines, or bodyweight exercises.
Altra Red Shoes
Altra is the new reigning champ in the zero drop, wide toe box category of shoes. I really like my Altras for cross training in the gym but I’[ll be honest, I don’t love them for running long distances. However, I regularly rotate these in for treadmill runs, bootcamp type drills, teaching group fitness, and sometimes just to wear around on errands and recovery days. I like that with the zero drop, I am giving my calves a stretch and the wide toe box gives my toes a chance to spread out.
HOKA Solimar
The gray Hoka’s in the picture are the Solimar. They have a 6 mm drop and are super lightweight. They are also the firmest Hoka I’ve ever tried on. I like these shoes for working out or wearing them for working clients out. The color is nice and neutral, goes with most outfits, and since I mostly wear them to the gym, they’ve stayed fairly clean for a pair of my shoes.
No Bull Trainers
Oh my gosh. No Bull Trainers are the best shoes for lifting weights, especially leg day lifts. They’re no frills. Just flat and firm, thank you ma’am. I wear these on days I lift a little heavier, for exercises such as squat, deadlift, split squat, hip thrust, kettlebell training, etc. I love how it feels for my feet to be able to feel the ground and not have a bunch of squishy wobbly nonsense happening while I’m trying to lock in for a deadlift or KB swing.
Saucony Kinvara
The bottom row street running shoes are both Saucony Kinvara. The yellow is my newer pair, which I’m breaking in for my upcoming half marathon. The black pair is fairly worn out but still have a few miles left in them. I am still rotating them regularly for runs because the yellow pair is still too new and squishy to feel good for long distances. They will eventually be great, and be perfectly broke in by race day.
Summary
Well there you have it! My 8 pairs of running and training shoes I am rotating right now. I am always open to try new ones. What are your favorite running and training shoes? Leave it in the comments!
Ahh the holiday season. Eat, drink, be merry, and try to come up with gift ideas for your family and friends! If you have fitness enthusiasts on that list, let’s make that shopping just a little easier this year! Here are the 12 best gift ideas for fitness friends for this holiday season!
Yoga Mat
If you have a yogi on your list, please just trust me when I say, yes, they do want a new yoga mat. Don’t skimp with a cheap one though. Yoga mats are one of those things where you get what you pay for. You can buy it cheap now and it’ll crumble in a few months, or you can buy a great one from a brand like Manduka and enjoy it for years! I finally made the switch to Manduka about 10 years ago and now it’s all I will use. I bought my daughter a Manduka mat last year and she loves it, too.
TRX
Invented by a Navy SEAL who wanted to be able to work out anywhere in the world without a gym, the TRX straps have become an indispensable piece of equipment for all types of workout environments. The TRX is easy to pack in your suitcase for trips and comes with a door jam attachment that hooks onto any door. In my garage, I hook mine up onto the pullup bar of my squat rack, and use it for a wide variety of movements. You can do anything with a TRX and it’s a great, functional piece of equipment because it gets you using your core more. Your fit friend would love one of these for travelling or home workouts!
Silicone Wedding Band Rings
Lifting weights, hiking, cleaning, yardwork, etc. can really do some damage to your beautiful wedding rings and bands. Enter silicone rings! When they first came out, they were a novelty and fairly expensive, TBH (like $30 for 1), but now there are a bunch of different brands, styles, and options for every taste and budget. My husband started wearing one years ago and wears one now everyday instead of his metal wedding band. I have also gotten so used to mine that I only wear my pretty wedding ring on special occasions these days. The last batch I bought was a 5 pack for about $15. Here’s a good example of the ones I am wearing these days, see pic. I think they make great gifts!
Virtual Personal Training
If you or anybody you know is looking for a great virtual personal trainer, I am currently welcoming new clients! Give somebody the gift of custom fitness programming, tailored just for them! I offer a variety of different packages, including custom program building, one on one virtual session packages, or race prep programs. Please fill out my contact form if you are interested and I’ll get back to you ASAP!
Water Bottle or Tumbler
Hydration is a huge part of daily fitness. Help give somebody the gift of hydration and decrease the amount of disposable plastic water bottles we’re using in the world! A new Yeti, Stanley, or Nalgene water bottle would make a great stocking stuffer this holiday season.
Percussive Massager – a Jack Hammer for your Muscles
These little handheld massage guns pack a serious punch! The deep muscle massage that you get from a percussive tool helps increase blood flow and loosen up muscle knots, which can really help you regain or maintain flexibility and mobility. Further, it increases blood flow to muscle tissue, which can aid in recovery and repair after hard workouts. Theragun makes some really great options and there are some other brands that are coming close as well. Be sure to check the ratings and stars. Not all brands are created equal! Who wouldn’t love to get this under the tree this year?
I have been building a sweet garage gym for years now. I wrote an article about that too, in case you’re interested. One of my favorite aesthetic things about my garage gym is having the main wall covered with things that motivate me! Various flags that mean something to us. This Arnold poster. A rack with all my race medals from the last decade or so. I love having visuals around me when I’m working out in the garage that help keep the vibe alive in there. Which brings me to the next great gift idea…
Arnold Conquer Garage Gym Motivational Poster
Race Medals Rack
Get those medals out of the closet or drawer they’ve been stuffed in and display them proudly on a race medal rack where you can see them often! This definitely helps me with positive reinforcement when I’m training for my next race. Being able to see the proof that I have done this before helps me believe I can and will do it again! I have one in my garage and one in my office next to where I write programs and this blog! A race medal rack would be an awesome gift for your fit friend who’s always toeing the line at races!
Neck Roller by Chirp
I bought my husband a Chirp Neck Roller just recently for his birthday! He had been catching a case of the dreaded tech neck recently from lots of computer work. He has been using it for about a week, and it’s helping him work the kinks out of his tight neck muscles. I tried it too, and like that it has two types of knobs on it. They both feel great in different ways. Great invention! I would gift this to anybody in my life who works on computers way too much.
Fitbit
I have been running with Fitbit for many years now, since 2015. I love that I can see big sweeping chunks of data related to my fitness. Metrics like how many workouts in a month I get or miles covered! It’s great for tracking runs and seeing pace, heart rate, and training zones. Being able to see and track your data over time is a major perk and why this item made the list of best gift ideas for fitness friends and family! Here’s what my last month looked like, see pic. Great gift for the data loving fit friends in your life!
C2 Erg
Saved the big one for last. This one probably isn’t the gift for everybody but it would be “the gift of all gifts” for a select few fitness friends out there. The erg is an awesome piece of home cardio equipment for many reasons. It’s easy to maintain. It doesn’t need a special plug or socket (like some treadmills, ellipticals, etc.). It can stand up and tuck against a wall to save space. It’s a KICKASS total body workout that gives you strength, power, or endurance depending on your intensity AND works legs, core, and arms all at once.
Takeaways
In conclusion, thanks so much for shopping with me and learning about great fitness gift ideas for different budgets and workouts! I hope you took away some good fitness gift ideas for your family and friends! Maybe even an idea or two for those “hard to shop for” or “already have everything” folks as well.
Affiliate Disclaimer
This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
Yoga is not just a form of exercise; it’s a way of life. For centuries, people have turned to yoga for its profound benefits on the mind, body, and spirit.
Celebrating 20 Years of Yoga in my Life
I walked into my first yoga class at 22 years old, at the Defense Language Institute in Monterey, California. It’s been an anchor in my life ever since. Now at age 42, I am celebrating 2 full decades of practicing yoga. To honor this milestone, I reflected on and researched all the amazing benefits of yoga I could think of. Here is what I came up with! Whether you’re a seasoned yogi or just starting out, here are 85 remarkable ways yoga enhances your health and wellbeing.
85 Remarkable Ways Yoga Enhances Your Health and Wellbeing:
Improves Flexibility: One of the most noticeable benefits of yoga is improved flexibility. Over time, you’ll notice that poses that once seemed impossible are now within your reach.
Builds Strength: Yoga isn’t just about flexibility; it’s also about strength. Holding poses helps build strength adaptations.
Enhances Posture: Regular yoga practice helps improve posture, making you stand taller and more confidently.
Boosts Mental Clarity: The meditative aspects of yoga can help clear the mind and improve concentration.
Reduces Stress: Yoga is known for its ability to reduce stress and promote relaxation.
Promotes Mindfulness: Yoga teaches you to be present in the moment, fostering a sense of mindfulness.
Improves Balance: Many yoga poses require balance, which strengthens your stabilizing muscles and improves overall balance.
Enhances Breathing: Breath control is a fundamental part of yoga that can improve lung capacity and breathing.
Aids Digestion: The twisting and bending in yoga can help improve digestive functions.
Boosts Immunity: Regular practice can enhance the body’s immune response.
Enhances Blood Circulation: Yoga promotes better blood flow, ensuring that all body parts receive adequate oxygen.
Promotes Heart Health: Certain poses can help lower blood pressure and reduce the risk of heart diseases.
Supports Joint Health: Yoga helps in lubricating the joints, reducing the risk of arthritis.
Improves Sleep: The relaxation techniques in yoga can lead to better sleep.
Enhances Energy: Starting your day with yoga can keep you energized throughout.
Reduces Anxiety: It has a calming effect on the nervous system.
Promotes Sound Healing: Chanting in yoga can have healing effects.
Promotes Financial Well-being: Discipline and clarity can lead to better financial decisions.
Enhances Compassion: Yoga instills a sense of compassion towards oneself and others.
Promotes Sustainability: Many yogis adopt a sustainable and eco-friendly lifestyle.
Enhances Willpower: Regular practice can boost one’s willpower and determination.
Promotes Authenticity: Yoga encourages being true to oneself.
Enhances Learning: Improved concentration can aid in learning.
Supports Healthy Cholesterol: It can help in maintaining healthy cholesterol levels.
Reduces Cravings: Mindfulness can reduce cravings for unhealthy foods.
Promotes Generosity: The principles of yoga foster a sense of giving and generosity.
Enhances Resilience: Yoga helps in building resilience against challenges.
Supports Healthy Blood Sugar: It can help in regulating blood sugar levels.
Promotes Joy: The joy of practicing can spill over into daily life.
Enhances Humility: Yoga teaches humility and the acceptance of imperfections.
Promotes Spiritual Growth: For many, yoga is a spiritual journey.
Enhances Trust: Yoga fosters trust in oneself and the universe.
Supports Healthy Aging: Regular practice can support graceful aging.
Promotes Forgiveness: Yoga principles encourage forgiveness and letting go.
Enhances Empathy: It fosters a sense of empathy towards others.
Summary
Yoga is truly a gift that keeps on giving. Whether you’re looking to improve your physical health, find mental clarity, or seek spiritual growth, yoga has something to offer everyone. So, roll out your mat and discover the myriad of benefits that await you.
Keywords: benefits of yoga, yoga, health, wellness, mindfulness, flexibility, strength Meta Description: Dive into the world of yoga and discover 100 incredible benefits that can transform your life, from improved flexibility and strength to enhanced mental clarity and stress reduction.
Welcome to a fresh perspective on fitness! Today, we’re diving into a commonly misunderstood area: the difference between working out and training. To many, these terms might seem interchangeable, but there’s a subtle yet significant distinction between the two. Understanding this can transform not just how you approach your exercise routine but also the results you achieve.
The Essence of Working Out
Working out is a broad term that typically refers to any physical activity or exercise done for the purpose of improving health, staying fit, or simply for enjoyment. It can include a wide range of activities, from a brisk walk in the park to a high-intensity spin class. The key characteristics of working out include:
Flexibility: Workouts can be spontaneous, varying in type, intensity, and duration.
General Goals: The primary aim is often to maintain general health, manage weight, or de-stress.
No Specific Plan: Workouts are usually not part of a structured plan. They’re often done based on mood or convenience.
The Precision of Training
Training, on the other hand, is more systematic and goal-oriented. It implies following a structured program designed to achieve specific objectives. These objectives could be related to athletic performance, skill improvement, body composition changes, or preparing for a specific event or competition. The hallmarks of training include:
Structured Plan: Training follows a carefully crafted plan, often laid out by a coach or based on established training principles.
Specific Goals: There’s a clear, measurable goal in mind, whether it’s running a marathon, lifting a certain weight, or improving your time in a specific sport.
Progression and Adaptation: Training programs are designed to progressively challenge the body, promoting adaptation and improvement in the specific areas targeted.
Understanding the Nuance
While both working out and training involve physical activity, the mindset and approach differ. Working out is akin to a freeform dance, where you move according to your current rhythm and mood. Training, however, is more like learning a complex dance routine, where each step is deliberate and aimed towards mastering a specific performance.
Which One is For You?
The choice between working out and training depends on your personal goals and lifestyle. If you’re looking to stay active, manage stress, and enjoy a variety of physical activities without the pressure of specific goals, regular workouts are perfect for you.
However, if you have a clear goal in mind, like running a half-marathon, improving your strength significantly, or competing in a sport, then adopting a training mindset is crucial. Training provides the structure and progression necessary to achieve significant, specific physical goals.
Blending the Two
It’s also possible to blend both approaches. You might follow a structured training plan for specific days of the week while leaving room for spontaneous, enjoyable workouts on other days. This hybrid approach can keep you motivated and help you enjoy the best of both worlds.
Final Thoughts
Understanding the difference between working out and training can empower you to tailor your approach to fitness based on your personal goals. Whether you choose the free-flowing path of working out or the structured journey of training, remember that the ultimate goal is your health and well-being. So, lace-up your sneakers, and whether you’re heading out for a casual jog or a targeted training session, embrace the journey towards a healthier you!
Introduction: The Balance Between Strength Training and Race Prep
When training for any race, it’s not just about racking up the miles. Strength training plays a vital role in building the muscle and joint durability needed to see you through whatever distance your race is. But how often should you be hitting the gym when your primary focus is on the mileage? We believe somewhere around 2-3 days per week is best. In this article we’ll break down why you need strength training at least 2 days per week to run your best race.
When’s the next one?
The Importance of Strength Training in Race Prep
Injury Prevention: Strength training helps in reducing the risk of injuries by improving muscle balance and joint stability.
Improved Performance: Building muscular strength can enhance your running efficiency, building capacity for speed as well as endurance.
Enhanced Fat Burn: Incorporating weights helps in developing lean muscle mass, which can boost your metabolism and enhance fat burning.
Strength Training: Quality Over Quantity
Before we dive into the ideal frequency, remember that it’s not about how often, but how effectively you train. Aim for total body strength training 2-3 days per week. Incorporating a mix of compound exercises with functional movements is key. By functional we mean movements that have some similarity to the mechanics of running, such as squats, lunges, planks, rows, hip bridges, etc.
The Ideal Strength Training Frequency for Runners
For most runners prepping for a race, strength training 2 to 3 times a week is optimal. This allows you to reap the benefits without overtaxing your body. Try to spread the sessions out with at least a day of doing something else or resting in between strength sessions. Many people like strength training every Mon, Wed, Fri; or every Tue, Thu, Sat. More options for splits are below.
Breaking Down the Weekly Routine
Here are some examples of how you can break up your total body lifting routines for lots of complementary variety:
Warm up – you can use the same warm up for each day:
5 minutes light cardio, any type
Foam roll 30 seconds each on calves, quads, and inner thighs
1 set of 10 each – bird dog, plank walk out, fire hydrant, high knees, butt kicks, green band side shuffle, arm circles, arm hugs, body weight squats, lunge + twists
Here are some different ways you can split up some exercises throughout the week for variety and overall balance:
Strength Training Splits for Building Muscular Strength and Endurance
Day 1: Total Body Traditional Weight Lifting- 3 sets of 10 each of squats, lunges, overhead press, chest press, planks, side planks, farmer carries, etc.
Day 2: Total Body Traditional Weight Lifting – 3 sets of 10 each of deadlifts, step ups, hip thrust, rows, pull ups/pulldowns, woodchops, clamshells/abduction machine, etc.
Day 3 (Optional): Bodyweight & Plyometric Workouts – Engage in bodyweight movements that challenge stability and get the blood pumping: go for timed rounds of 30-45 seconds on with 15-30 seconds off: rotate pushups, box jumps/step ups, rope battle, burpees, speedskaters, renegade row, kettlebell swings, etc.
Here are some options for how to break up your week with 2 days of strength training:
Here are some options for how to break up your week with 3 days of strength training:
Option 1: 3 Strength training, 3 runs, 1 off
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Strength train
Run
Strength train
Run
Strength train
Long run
Off
Option 2: 3 Strength training, 2 runs, 2 off
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Off
Strength Train
Run
Strength Train + Cross Train Cardio
Off
Strength Train
Long run
Scheduling: Timing Strength Training for Race Prep Right with Your Weekly Runs
Avoid strength training on your long run days. Many runners will think of their “long run” day as the anchor of their training week and plan all the other workouts around it to ensure the focus is on being rested and ready for pushing mileage one day a week. Another good strategy is to follow a hard training day with an easier one, allowing your body to recover.
While a structured plan is essential, being in tune to your body’s signals is crucial. If you’re feeling fatigued, it might be worth skipping a strength session.
Cross-Training Cardio: The Added Advantage
On days you’re not strength training, consider other forms of cross-training like swimming, cycling, elliptical, or rowing. These can enhance your aerobic capacity without the impact stress of running.
Adapt and Modify
As you approach race day, you might want to taper down the intensity and frequency of your strength workouts to ensure you’re fresh for the race.
Common Myths Debunked
Myth: “Strength training will make me bulky and slow down my run.” Fact: When done right, it makes you stronger, not bulkier, enhancing your run efficiency.
Myth: “Running alone is enough for leg strength.” Fact: Running does build leg muscle, but for overall balance and injury prevention, targeted strength exercises are essential.
Conclusion: Striking the Perfect Balance
Training for a race is a balance of endurance, strength, and recovery. While the emphasis is undoubtedly on running, integrating strength training for race prep 2 to 3 times a week can drastically enhance your performance and reduce the risk of injury. Remember, it’s about harmonizing strength with stamina, ensuring that when race day arrives, you’re at your peak – both strong and swift.
Why You Need Strength Training at Least 2 Days Per Week to Run Your Best Race
Ever wondered why fitness enthusiasts are raving about interval training? Read on to uncover the science behind it and how you can get started!
1. Introduction to Interval Training
Interval training, often known as High-Intensity Interval Training (HIIT), is a form of cardiovascular exercise that alternates between intense bursts of activity and fixed periods of less-intense activity or rest. This is no new fad; athletes have been using this method for decades to push their limits.
Unlike regular workouts where you maintain a steady pace, interval training jolts your body with short, high-energy bursts. This change of pace offers numerous benefits, which brings us to our next point.
2. Top Benefits of Interval Training
– Boosts metabolism: Interval training creates an “afterburn” effect, also known as Excess Post-exercise Oxygen Consumption (EPOC). This means your body continues to burn calories even after you’ve finished working out.
– Saves time: Got only 20 minutes to spare? No problem! Interval training sessions can be shorter than traditional workouts, making them perfect for those tight on time.
– Enhances cardiovascular health: By pushing your heart rate during the intense bursts, you’re strengthening your cardiovascular system, helping reduce the risk of heart diseases.
– Improves endurance: Over time, interval training can help increase your stamina, allowing you to perform any activity longer without feeling worn out.
– Promotes weight loss: Along with boosting metabolism, the intensity of interval workouts can lead to increased fat burn.
3. How to Start with Interval Training
– Begin with a warm-up: Just like any workout, start with a 5-10 minute warm-up. This gets the blood flowing and preps your muscles for the action ahead.
– Determine your work-to-rest ratio: Beginners might start with 30 seconds of intense activity followed by 30 seconds of rest. As you progress, you can adjust this ratio based on your endurance.
– Choose exercises that challenge you: The key is to pick movements that get your heart rate up quickly. Think jumping jacks, burpees, or sprints. You can also alternate intensities on cardio equipment such as ellipticals, bikes, rowers, or stair climbers as well!
– Cool down and stretch: Finish with a 5-minute cool down and stretching session. This helps in muscle recovery and reducing soreness.
4. Conclusion
Interval training is more than just a trend—it’s a time-efficient and effective way to level up your fitness game. Whether you’re a seasoned athlete or just getting started on your fitness journey, consider incorporating interval training into your routine. Ready, set, HIIT!
In the labyrinth of health and fitness advice, one question continually surfaces, “How many times a week should you strength train?” It’s a query asked by beginners and seasoned gym-goers alike. The short answer: it depends. But don’t worry, I’ve got a long answer, too. Let’s break it down and figure out what works best for you.
Understanding Strength Training Frequency
To decide on the frequency of strength training, it’s crucial first to grasp the concept of strength training itself. This form of physical exercise uses resistance to contract muscles, enhancing strength, anaerobic endurance, and muscle size. Whether you’re using weights or your own body weight, the principle remains the same: to challenge your muscles and stimulate growth.
Strength Training: A Balancing Act
A balanced approach is vital when strength training. You’re looking for the sweet spot where you can stimulate muscle growth, avoid injury, and allow for proper recovery. Too little, and you won’t see improvements. Too much, and you risk overtraining.
Determining the Ideal Frequency
The magic number for optimal strength training is highly individual and can vary due to factors such as experience, current fitness level, goals, age, genetics, diet, and recovery ability. However, as a general guideline, most fitness experts agree on 2-4 sessions per week.
1. Beginners: Building a Solid Foundation
For beginners, it’s about establishing a solid foundation and developing good form. We recommend starting with 2 sessions per week, focusing on full-body workouts that target major muscle groups.
2. Intermediate: Upping the Ante
Intermediate lifters may increase to 3 days per week, usually following a split routine. This means dividing workouts to focus on different muscle groups each day, allowing for a higher volume of exercise per muscle group.
3. Advanced: Specialization and Intensification
Advanced lifters, who have years of training under their belts, may increase their sessions to 4-5 days per week. They often follow specialized routines, targeting specific muscles in each workout with high intensity.
Recovery: The Key to Strength
Remember, strength training is only half the battle. Recovery plays an equally critical role. Muscles grow during rest, not during workouts. Ensure you’re getting enough sleep, eating a balanced diet, and hydrating properly.
How to Make the Most of Your Strength Training Sessions
1. Focus on Compound Exercises
Compound exercises like squats, deadlifts, and bench presses work multiple muscle groups at once, offering a big bang for your workout buck.
2. Prioritize Form Over Weight
Good form is crucial to avoid injuries and ensure you’re effectively working the intended muscles. I would much rather see somebody lift a lower weight with excellent form than a heavier weight with terrible form!
3. Progressively Overload
To continue making gains, increase the intensity of your workouts over time. This could mean lifting heavier weights, increasing reps, or decreasing rest time between sets. Track your workouts as you, using a simple notebook or a specialized workout tracking journal. This will help you see your progress over time.
4. Listen to Your Body
Your body knows best. If you’re feeling fatigued or experiencing persistent soreness, consider reducing your training frequency or intensity.
Conclusion: Your Strength Training Journey
The journey towards strength isn’t a one-size-fits-all approach, and determining the right training frequency is personal. Start slow, listen to your body, and adjust as necessary. Remember, the goal of strength training isn’t merely about lifting heavy weights—it’s about building a stronger, healthier, and more capable version of yourself.
Welcome to a transformative approach to achieving your health and fitness goals! In this blog post, we’ll delve into the empowering concept of choosing growth over traditional goals. Here’s why it can be effective to choose growth instead of goals for fitness success.
As Oprah Winfrey once said “At some point, you are bound to stumble. You will at some point fall, and when you do, I want you to remember this—There is no such thing as failure; failure is just life trying to move us in another direction. Here’s the key. Learn from every mistake, because every experience and encounter, particularly your mistakes, are there to teach you and force you into being more of who you are.”
The Power of a Growth Mindset
Before we dive into the heart of the matter, let’s take a moment to explore the power of a growth mindset. If you haven’t come across Carol Dweck’s book, “Mindset,” it’s a game-changer. The growth mindset is the belief that abilities and skills can be developed through dedication and effort, while the fixed mindset assumes that people are either naturally good or not at something. Embracing a growth mindset means we don’t have to have all the answers today; we can learn and evolve as we go.
Redefining Success in Fitness
In the realm of fitness, the traditional approach often revolves around setting specific goals such as “losing 10 pounds” or being able to “squat 150 pounds x 10.” However, by choosing growth instead, we open ourselves to a world of possibilities. Success is no longer confined to achieving a predefined goal; it becomes a continuous journey of progress and improvement. This shift in mindset enables us to view setbacks and challenges as stepping stones rather than failures.
John Maxwell summed this up beautifully in an interview with Tom Bilyeu. Maxwell said, “instead of a person asking how long it will take to achieve a goal, it would be better to ask, how far can I go?” He continued by saying it is more important to have a growth mindset than it is to have a goal mindset. Embracing a growth mindset in fitness enables us to appreciate the process and value every step we take, no matter how small. Success becomes a state of constant improvement, not just a destination.
Strive for Progress, Not Perfection
Now, let’s free ourselves from the notion of perfection. Being perfectly imperfect is a human trait, and it’s essential to recognize that life often throws unforeseen obstacles our way. We cannot control everything that happens to us, and that includes interruptions to our fitness routines.
The key to maintaining a growth-focused mindset is to show compassion to ourselves during these challenging times. Missing a workout due to unforeseen circumstances is okay; it doesn’t define our worth or dedication. What matters most is how we handle these setbacks and bounce back with grace and determination.
Embrace the Journey
By choosing growth over goals, we embark on a fulfilling journey towards a healthier, stronger life. Rather than fixating on a single endpoint, we focus on constant improvement and self-discovery. We redefine success in fitness, allowing ourselves to celebrate each step forward and learn from every experience, even those that don’t go as planned.
So, let’s set our intentions on continuous growth and progress. Your goal could be as simple as committing to work out at least three times a week indefinitely, or adopting a sustainable approach to nutrition. Remember, your fitness journey is unique to you, and it’s not about comparing yourself to others but about embracing your own growth.
Conclusion
As we wrap up this exploration of choosing growth over goals, I encourage you to adopt a growth mindset and see how it revolutionizes your fitness journey. Embrace every challenge, every setback, and every victory as an opportunity for growth. By shifting our perspective on success, we can truly appreciate the beauty of the process and the continuous improvement we achieve along the way.
So, let’s strive for progress, not perfection, and celebrate every step we take towards a healthier, stronger version of ourselves. With a growth-focused mindset, we can overcome any obstacle and flourish in the face of life’s uncertainties. Here’s to choosing growth and processes instead of just goals!
Ever used the “gym is too far away” excuse? Well today, we’re going to specifically destroy that excuse and teach you how to create your own awesome garage gym. Save time by never commuting to the gym again and also avoid the crowds and waiting in line for equipment. Once you break even on the initial investment of equipment, you’ll even save big money in the long run on monthly membership fees. Don’t feel like you have to buy it all at once though! If you can get just a few minimal pieces, you can get started immediately, and then gradually build it up over time. Time to create your own awesome garage gym at home!
where the mf magic happens
Visualize Your Fitness Goals
First thing’s first! You need to visualize your fitness goals. Are you looking to bulk up, enhance endurance, or simply maintain a healthy lifestyle? Identifying your objectives will help you determine the type of equipment you need and how to design your gym.
Pick the Right Equipment
Once you’ve got your goals in place, it’s time to fill your garage gym with the right equipment. There is seriously no right or wrong way to do it and remember, it can be done in phases! You can start with just a piece or two and gradually add more, like we did!
Bare Bones – The Minimalist Garage Gym
At minimum, acquire some versatile free weights such as dumbbells, kettlebells, and/or medicine balls. You should also get a couple of decent mats for floor work and abs. You can put together a very solid functional fitness routine with just those minimal yet versatile pieces of equipment!
Bigger Bones (and glutes) – A Beefier Set Up
If you have the room and the budget for it, the next piece of equipment that would make your garage gym even more awesome is a squat rack with a pullup bar at the top. Add in an adjustable incline bench and your workout options just multiplied dramatically. With just one barbell and a few plates, you can really get after it.
Admittedly, this can be an expensive upgrade so do yourself a favor and check out local thrift stores, craigslist, or facebook marketplace. If you want to buy new and are not in a rush, keep an eye on sales as many sporting goods stores and gym equipment companies will run sales periodically.
Also keep an open mind about buying used! Squat racks, barbells, and iron plates last forever! Sometimes you can get a great deal when people are ready to unload theirs. I got lucky once when a friend of mine decided to dissolve the gym side of his martial arts business and he sold me a barbell and a full set of bumper plates at a fraction of the original cost!
Cardio Pros and Cons at Home
Having some form of cardio equipment at home certainly has its perks! The recent popularity surge of Peloton clearly indicates that people are enthusiastically embracing the chance to experience that cardio endorphin rush from the comfort and convenience of their own homes. So why wait? Bring the cardio opps to you!
One of the admitted cons of cardio equipment however, is that it is expensive and kind of a pain to maintain. When you pay for a gym membership, your monthly dues help cover the servicing and maintenance of all the treadmills, ellipticals, bikes, stair climbers, rowers, etc. If you invest in one or more of these pieces of equipment for your house, please remember they are a huge, sophisticated machine like a car or pool that sometimes needs a special electric power source as well as preventative maintenance! Gyms usually have a company on call that comes out to fix the machines as they break down but also 1-2x a year to perform service and maintenance on them.
From personal experience I have found that the rowing machine, such as the Concept 2 erg, is the best cardio equipment for the home garage gym for a few reasons. First, it doesn’t need to be plugged in so it doesn’t draw power or need a special outlet. Second, it doesn’t require a lot of maintenance. We purchased the oil from the manufacturer and wipe the tracks down with a lightly oiled rag a few times a year. Finally, when not in use, you can stand it up and park it against a wall or in a corner to free up floor space.
Bells and Whistles
The bells and whistles of a garage gym are the items that are nice, but not necessary. Gradually as your garage gym comes together, you can add more pieces. Rome wasn’t built in a day, and neither will your garage gym be. If you have the space, the interest, and the budget, you can gradually assemble a pretty badass space customized just to your needs and preferences.
My Own Garage Gym Journey
We have been building our garage gym for almost two decades, and back when my husband and I were both in the Army, we started our collection with just a couple of kettlebells, a couple mats, and a mismatched batch of dumbbells. Those workouts I did with that basic equipment got me through some tough times though, when my husband was deployed and I had two little kids at home! I could go down in the basement while they were asleep and at least do something, anything to move my body with some resistance and creativity.
Like I said above, kettlebells last forever! I still have the original kettlebells that we got back when our kids were babies and now they’re picking colleges!
We were also lucky to have acquired most of our pieces before the pandemic lockdowns and subsequent gym closures. I hosted fitness clients, lots of friends, and worked out with our kids in our garage for many months during that time of uncertainty. I will always keep at least some of the most important pieces no matter where we go or move next.
Build It in Phases
Over the years, we added on equipment piece by piece. Some of it we got from thrift stores. Other pieces came from a friend’s business that was downsizing. We got the squat rack on sale around the holidays from a sporting goods store. And just a few pieces we ordered outright, full price, from the company, such as our Concept 2 indoor rower (C2 erg), Rogue box, and sandbags. Here is a list of the equipment we have acquired in a 15+ year journey of building our garage gym across 5 military moves:
Random ass sets of dumbbells and kettlebells, acquired from friends, craigslist, etc. Buy used! They last forever! No need to spend full price on these items!
Balls – sand balls, slam balls, various sizes and weights
Light, medium, & heavy sandbags
Battle rope – bought used
BOSU ball and stability ball
Heavy bag + boxing gloves
Full set of long bands with various resistance levels (for assisted pullups) – always buy bands new! They don’t last forever and need replacing periodically anyways. Never use bands that are showing signs of wear or tiny tears.
Random ass pieces – pushup handles, pulley rope attachment, airex pads, etc.
Design Your Space
With the equipment sorted, now comes the fun part: designing your garage gym. Remember, your gym should not only be functional but also inspiring. Arrange your equipment wisely to maximize space. We’ve moved all our pieces around a few times to find the set up that maximizes floor space and functionality. A mirror on one side can help with form, and adding some motivational posters or race medals can set the right mood for your workouts. We have a bunch of posters, flags, motivational quotes, and medals hanging around but this Arnold poster is the favorite. Make your space cozy and let it be a place that you feel cozy in to spend some time and be motivated!
Arnold Conquer Garage Gym Motivational Poster
Regular Maintenance
A garage gym requires just a little bit of regular maintenance. Since it’s just you and your family and friends, there will be less wear and tear than in a highly trafficked gym, and as a result – fewer germs. Still it’s good to add a container of antibacterial wipes or keep an antibac spray bottle with an old rag handy to keep your equipment clean. Check for wear and tear, and keep an eye on bands and other soft equipment. Maintaining a clean and functional gym will keep you safe and enhance your workout experience.
Closing Thoughts
And there you have it! Creating an awesome garage gym doesn’t have to be a daunting task. With the right goals, equipment, design, and safety measures, your garage can come together over time to transform into a perfect private fitness sanctuary. You’ll never be able to use the “gym is too far away” excuse ever again!
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