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Justin Stead

About Justin Stead

https://steadfaststrengthandmobility.com

Justin Stead is the founder and proprietor of Steadfast Strength and Mobility, LLC, a personal training company in the Northern Virginia region. He has over 22 years of personal training and Strength Coach experience.  He is a specialist in Strength and Conditioning, Functional, High Intensity Training (HIT), Speed, and Agility training, stretching post-rehab, and Program Design.  Assisting people in making long-term adjustments to their fitness, diet, and lifestyle that result in improved quality of life, There's no better.

Posts by Justin Stead:

HIIT-WORKOUT

Understanding EMOM: Meaning and Benefits

What is an EMOM?

EMOM, an acronym for “every minute on the minute,” is a form of high-intensity interval training (HIIT) that has you pounding out the reps for a different exercise at the start of each minute. Imagine you finish the required reps in 40 seconds, those remaining 20 seconds are all yours to catch your breath. Time moves pretty fast.

Typically, EMOMs are performed in a group setting, which allows those in the group to feed off one another’s energy. But ultimately, this workout is designed to push your body hard with limited recovery time. EMOMs are also ideal for individuals pressed for time yet want to reach a higher heart rate training zone, meaning you will also reap the benefits after the workout when your body is recovering. Also known as EPOC

HIIT-Style Baby!

The Tabata protocol is structured similarly to an EMOM workout in that you are given a specific length of time to work at your highest level of intensity with little time for recovery. Typically, Tabata is done in four-minute intervals of 20 seconds of exercise followed by 10 seconds of rest. Both require you to leave it all out there. “Go all out!” 


As the industry introduced more variations of the flexible workout, EMOMs’ popularity increased, similar to that of many HIIT workouts. EMOMs provide everything, including a faster way to attain a higher heart-rate training zone and still experience the advantages after exercising, regardless of the availability of equipment or the amount of time available.

What are some EMOM workout benefits? 

 

  • High calorie burner: When the rest intervals are short, muscles use more oxygen, which results in greater caloric expenditure. So in the case of an EMOM, “muscles will keep working, so that the body will burn around five calories to consume one liter of oxygen, used to help produce energy for muscle contractions,” McCall explains.
  • Can promote weight loss: On the same thread, as HIIT-style training helps to burn calories efficiently, this type of workout elevates your heart rate with bouts of high-intensity movements and short rest. Therefore your cardiovascular system is constantly working at a high level, which can result in weight loss.
  • Increases overall work capacity: “When you perform reps and sets at a high volume and with reduced rest time, it increases your ability to perform at a higher work rate when working out with more rest time,” clarifies Williams. As a consequence, this will also increase overall cardiovascular output and, as previously outlined, muscular endurance.
  • Tough workout in half the time: “From a time management perspective, EMOMs are great for pushing yourself in whatever block of time you have,”
  • You control your rest period: Once the timer starts, you decide how hard to push in order to maximize your rest time. “If it takes 30 seconds to complete 20 reps, then you have 30 seconds of a rest break, whereas using up 40–45 seconds leaves you barely enough time to catch your breath before the next set starts,” explains McCall.
  • Efficient structure: The class is actually designed to encourage you to bank additional rest time. “If you take too much rest time in a workout, EMOMs will force you to work more efficiently,” points out Berkowitz. And this structure can be used for multiple workouts. “For instance, if you tend to rest too much between strength sets, such as back squats, try an EMOM for five squats each round.”
Gym Flex Timer
  • More anabolic hormones: Depleting energy stores in muscle cells is known as metallic overload, which, according to McCall, occurs when you work to the point of fatigue. “It results in the production of human growth hormone (HGH) and insulin-like growth factor, two hormones that promote tissue repair and muscle growth,” he says. HGH is known for increasing muscle protein synthesis for muscle growth, while insulin-like growth factor supports the function of HGH to mend protein that’s damaged through exercise. 
Rogue concept 2 rower
  • Builds muscle and strength endurance: “You can make great strength and muscular endurance gains from EMOM workouts,” shares Williams. This is partly due to the high intensity of the exercise coupled with the short rest time that often results in an increased hormonal response to the muscle area worked.With an EMOM workout, it’s likely that your muscles will work as hard as they do during a traditional, 45+ minute strength workout. And, in addition to that, you’re maintaining an elevated heart rate, which enables you to burn more calories than usual. But that doesn’t mean that EMOMs are any less effective at building strength. Practice your favorite strengthening exercises (like squats or lunges) at 50% of your 1 rep max (1RM) and increase by 5% every minute on the minute as long as you can maintain proper form. During the lighter loads, concentrate on improving your technique.

How Should I Incorporate EMOMs Into My Workout?


EMOMs are rarely standalone workouts; instead, they are typically incorporated into an existing routine. Of course, this is not a steadfast rule. 

One thing to consider when incorporating EMOMs into your workout is the type of exercises that you wish to complete. Most of the time, EMOM exercises are dynamic in nature, meaning they include multiple movements. Burpees, skater jumps, or squat jumps are ideal since you can move at your own pace.

Don’t forget about strengthening moves like deadlifts, squats, or push-ups. However, choosing these types of exercises means that you’ll need to choose a suitable rep range and weight that allows you to maintain proper form. Avoid the desire to power through these technique-heavy lifts as it may lead to injury. 

EMOM workout examples and variations:

The best way to wrap your head around it is to watch a couple videos.  Mathew Thornton (Owner/ Head Strength Coach) at Hyperswole Sports Performance Gym in Jacksonville, Florida, does an amazing job of demenstrating variations of EMOM routines as well as showing how intense they may be. 

LEGS
Shoulder Domination

The Final Takeaway

The flexibility of an EMOM workout allows you to play around with timing, structure, and what equipment is used. This is why EMOMS are so efficient at slotting into any time of day and from any location that has a solid, supportive surface.

Understand that EMOMs are only one component of your fitness plan. They should not be used in solidarity but, rather, worked into your current regime. 

To make EMOMs easier to complete, choose exercises, reps, and a work time that won’t bring you to failure. By doing so, your workouts will be challenging, yet achievable.

Experiment, Test your limits, and most of ALL have Fun. 

Training had with Kettlebell

Optimizing Strength Training: Understanding Training to Failure

Is training your muscles to failure a good thing?

Is it right or wrong?

Will it get you results, or will it destroy your body?

These are just some questions that gym goers ask when approaching Training to Failure. Lifting weights to failure is a strength training technique that, contrary to its name, has nothing to do with failure.

While this strength training strategy may assist some people in building muscle faster, it is not suitable for everyone.

Lifting in this manner is not suitable for beginners since it entails performing a continuous number of repetitions until you are physically unable to finish another rep with proper technique.

Is it Safe to lift to failure? 

Like most answers to fitness questions the answer to this one is – “it depends”. 

It depends entirely on the individual as well as their needs, goals, and preferences.

However saying “it depends” doesn’t clarify the situation. You need to go into your workouts and know what to do. So consider this your guide to knowing when and if training to muscle failure should be incorporated into your training program.

What is Training to Failure?

There are numerous types of muscle failure, but the one most commonly referred to and what we’re referencing here is Concentric Failure 

The definition of concentric failure is:

“The point at which whatever part of your body you’re working out literally gives out (or fails) and you physically can’t complete another repetition with good form.”

Let’s use a bench press as an example.

Failure would be the point when, after lowering the bar to your chest, you are unable to press it back to the starting position.

Research comparing training to muscle failure vs. not training to muscle failure is limited, but there is some.

A lot of the research is anecdotal and is what strength coaches, bodybuilders, and other experienced fitness professionals intuitively know.

But some quality research does exist, and the majority of what I found about failure-based training came from Willardson et al. Here’s what it concluded:

Training muscles to failure builds muscle and strength – if not done frequently.

They decided that training to muscle failure is a sound method to use in order to stimulate muscle hypertrophy, facilitate maximal strength gains, and break through strength plateaus.

However, it was also determined that training to muscle failure shouldn’t be done repeatedly for long periods of time due to the likelihood of overuse and overtraining.

Bench Press; Photo by Bruno Bueno

Bench Press; Photo by Bruno Bueno

How does this apply to you?

I think that is a good place to start for today’s article. Because your goals and your training style will determine if and when you should push to failure.

To make that decision, here are 4 questions to ask yourself:

1)  What is the Intensity of your training?

Intensity is probably the most important factor when deciding if you should train to failure. Your intensity will determine if it is effective or appropriate for you.

Intensity refers to the percentage of your 1-rep max weight that you are lifting.

If you are lifting 90% of your 1-RM or above, you should not be regularly training to failure in my opinion and based on the research from the journal cited above.

That means you should stop the set with weight that heavy before you get to failure.

That is not to say you shouldn’t train to failure, but it should be reserved for weight ranges that are 70-85% of your 1-RM.

Example:

If your 1-RM on a bench press is 100 pounds, 90 pounds is 90% of that. It is optimal to avoid regularly training to failure with 90 pounds or above in that case.

Keep in mind that your 1-RM is not a weight you fail at, because you are able to complete the lift. 

But you can only do 1 rep, not more than that. That weight is not to be underestimated.

On top of the risk of injury being high, training to muscle failure with such heavy weights for you will do very little (if anything) to stimulate muscle hypertrophy and can even work against strength gains.

Training to failure with more than 90% of your 1-RM weight also inevitably breaks down the use of proper technique.

That being said, training to failure should be reserved for weight ranges that are 70-85% of your 1-RM.

In the case of the bench press and your 1-RM being 100 pounds, pushing to failure with weights between 70-85 pounds will be most optimal for your hypertrophy and for your strength gains.

And as far as how often you should be training to failure: it depends on what exercise you are doing.

If youd like to dive into understanding a bit more about Exercise Intensity, please watch the video below:

 2) What exercise are you doing?

A general rule to follow when determining if training to failure is a good idea is that the more skill required for a lift, the less frequently it should be performed to failure.

And the less skill that is required, the more frequently you can take it to failure.

Multi-joint movements like bench presses, back squats, deadlifts, chin ups, and lunges require more skill. More muscles work at a time and they are more taxing on the central nervous system.

They are suitable to take to failure sometimes and with extreme caution.

To give you an example…if you are following a 6-week structured strength training program, take those multi-joint exercises to failure for 1 to 2 sets in that 6-week period. The rest of the time, leave one to two reps in reserve.

When you do take them to failure, make sure that you have a spotter or necessary safety equipment in place.

On the other hand, single-joint, isolation exercises like bicep curls, tricep extensions, and hamstring curls are far less complex and are much more appropriate to take to failure regularly.

If you’re looking for more information on the role of single-joint, isolation movements in your training program, head here to read an article I wrote discussing it in depth.

Aside from deload weeks (weeks of intentional lower volume and lower intensity), isolation movements can be trained to failure or close to failure for all working sets.

So the frequency in which you train to failure depends on the exercise you are doing.

3) What is your goal?

An individual’s goals plays a big factor in the components of their program and whether or not they should train to failure.

For example, let’s look at a powerlifter vs a bodybuilder.

A powerlifter is focused on maximal strength and will train at higher intensities that are closer to their 1-RM.

A powerlifter will also perform more full body, compound movements that require a great deal of skill and mental energy.

Goals

I said above that when training close to your 1-RM and performing compound movements, you should train to failure less frequently. That is still the case.

Bodybuilders, conversely, are focused on improved muscle hypertrophy and train at lower ends of their 1-RM because building strength is not always the way to enhance hypertrophy.

Bodybuilders also tend to emphasize more single-joint, isolation movements that require less skill to complete correctly.

For the lay-person who is neither, they would lean more towards hypertrophy if their goal is primarily to improve their physique and not tax their central nervous system as much.

Because bodybuilders are performing more hypertrophy-related, single-joint exercises, they will train to failure more often than a powerlifter.

It is safer to perform these hypertrophy-based exercises to failure and much more beneficial for the desired goal. Hypertrophy is enhanced by fatiguing the muscle and pushing to failure.

Whereas strength is a neurological adaptation and repeating the strength-based exercises at intensities between 70 to 85% of your 1-RM is a suitable way to gain strength. Not to say powerlifters never train to failure, it’s just not as frequent as bodybuilders for the reasons stated above.

This means that for an average gym-goer who wants to improve their physique, you should be training to failure in your isolation exercises. Even if you don’t plan to step on stage.

4) Does mindset play a role?

Simple answer: yes.

Failure occurs when you are unable to perform another repetition. This tends to occur because of muscle fatigue.

But a lot of factors contribute to fatigue, and it is quite relative to the individual. 

Fatigue is based on pain tolerance, willpower, and many other psychological factors. 

 

mindset

What constitutes failure for one individual might be just slight discomfort to another.

As a result, it is difficult to know if a given individual is training to true failure, or simply cutting a set short.

On top of that, some individuals (like myself) find pleasure in training to failure, and others do not. 

For the person who doesn’t find pleasure in it, being told to train to failure could deter them from strength training which is never the desired result.

For that reason, whether or not you train to failure does depend on the individual. 

Because something is always better than nothing.

And if forcing an individual to train to failure negatively impacts program adherence, it should be avoided.

You can still see progress and get healthier from not training to failure, even if it is optimal in some cases.

Once again, it is dependent on the individual and their personal goals and capabilities.

Takeaways:

  1. Training to failure should primarily be done on single-joint, isolation exercises.
  2. The weight used to train to failure should be 70-85% of your 1-RM for the exercise being performed.
  3. An individual with goals to enhance hypertrophy will train to failure more often than an individual with goals to build strength.
  4. An individual’s mindset plays a key role in whether or not they can and will train to failure.

Here’s a great video that dives into the science of Effective Reps. Jeff Nippard does an amazing job of breaking in down. 

soccer.agility

Mastering Multi-Directional Movement: Enhancing Your Agility and Athletic Performance

When it comes to mastering your athletic performance, the ability to move in multiple directions is paramount. Whether you’re a professional athlete, a weekend warrior, or someone simply looking to improve their fitness level, mastering multi-directional movement patterns can significantly enhance your agility, coordination, and overall athletic prowess. In this article, we will delve into the fundamentals of multi-directional movement, explore its benefits, provide training strategies, and discuss injury prevention and rehabilitation considerations. So, let’s get started and unlock your full athletic potential!

Understanding Multi-Directional Movement Patterns

To grasp the essence of multi-directional movement, we must first understand the fundamentals of movement itself. Traditionally, most sports and physical activities involve linear movements, such as running straight ahead. However, multi-directional movement patterns encompass a range of movements that go beyond the linear plane.

Imagine a basketball player swiftly changing directions to evade defenders, a soccer player executing quick lateral movements to navigate through a crowded field, or a tennis player gracefully pivoting to return a powerful shot. These are all examples of multi-directional movement patterns, which require a combination of agility, balance, coordination, and spatial awareness.

 

Common Multi-Directional Movement Patterns

Let’s take a closer look at some of the most common multi-directional movement patterns:

  • Shuffle and Lateral Movements: Sideways movements, such as shuffling or side lunges, are essential for quick changes in direction and lateral agility.
  • Crossover Steps and Quick Direction Changes: Crossover steps involve crossing one leg in front of the other while changing direction, allowing for rapid acceleration and deceleration.
  • Backpedaling and Deceleration Techniques: Backpedaling is moving backward while maintaining awareness of the surrounding environment, enabling athletes to react quickly and defend against opponents.
  • Angular Movements and Pivoting: Angular movements involve changing direction by pivoting on one foot, allowing for precise changes in direction and control.
  • Agility Ladder and Cone Drills: These drills involve intricate footwork patterns using ladders or cones, enhancing coordination, quickness, and foot speed.
Multidirectional movement Training by Tim Meyer

Benefits of Improving Multi-Directional Movement

The benefits of improving multi-directional movement extend far beyond athletic performance. Let’s explore some of the key advantages:

Enhanced Athletic Performance

By honing your multi-directional movement skills, you can experience the following benefits:

  • Increased Agility and Quickness: Mastering multi-directional movement enhances your ability to change directions rapidly, giving you a competitive edge in sports that require agility and speed.
  • Improved Balance and Stability: Multi-directional movements engage your core muscles, improving your balance and stability, which are crucial for maintaining control and preventing falls or injuries.
  • Enhanced Reaction Time and Coordination: Multi-directional movement requires quick decision-making, enhancing your cognitive skills, reaction time, and overall coordination.

Injury Prevention and Rehabilitation

Beyond performance enhancement, multi-directional movement training plays a crucial role in injury prevention and rehabilitation:

  • Joint Stability and Injury Resistance: Multi-directional movements strengthen the muscles and ligaments surrounding your joints, improving stability and reducing the risk of injuries, such as sprains or strains.
  • Corrective Movement Strategies for Muscular Imbalances: By incorporating exercises that address muscular imbalances, you can correct movement dysfunctions and minimize the risk of overuse injuries.
  • Rehabilitation Techniques for Common Injuries: Multi-directional movement exercises can aid in the rehabilitation process for various injuries, such as ankle sprains, knee injuries, or shoulder issues, promoting a faster and safer recovery.

Training Strategies for Improving Multi-Directional Movement

Developing Foundational Strength and Mobility

To enhance your multi-directional movement capabilities, focus on developing foundational strength and mobility:

  • Functional Strength Training Exercises: Incorporate exercises that target multiple muscle groups simultaneously, such as squats, lunges, and planks, to build overall strength and stability.
  • Mobility and Flexibility Drills: Perform dynamic stretching and mobility exercises that focus on increasing range of motion, such as leg swings, hip circles, and thoracic spine rotations.

6 Minute Leg Day warm up performed by JTM_FIT

Plyometrics and Power Training

Plyometrics and power training are vital components in improving multi-directional movement:

  • Exploring Plyometric Exercises: Plyometric drills, such as box jumps, lateral bounds, and medicine ball throws, enhance explosive power, reactive strength, and quickness.
  • Power Development Techniques: Incorporate Olympic lifts, kettlebell swings, and resistance band exercises to improve power output and generate force in various directions.
Plyometric Training Progression | Go From Beginner to Advanced performed by Fitness Culture

Sport-Specific Training Approaches

To optimize multi-directional movement for specific sports, consider the following approaches:

  • Analyzing Movement Patterns in the Desired Sport: Identify the key multi-directional movement patterns required in your sport and design training drills that simulate those specific movements.
  • Incorporating Sport-Specific Drills: Integrate sport-specific drills, such as cone drills for soccer or defensive shuffle drills for basketball, to enhance your ability to perform in your chosen sport.

Implementing Effective Training Programs

To ensure progress and optimize your training, consider the following implementation strategies:

Periodization and Progression Strategies

  • Understanding the Training Cycle: Implement a periodized training program that incorporates different phases, such as preparatory, strength-building, power development, and maintenance phases.
  • Progressing Intensity and Complexity: Gradually increase the intensity and complexity of your exercises and drills to challenge your body and stimulate adaptation over time.

Integration of Multi-Directional Movement into Existing Training Programs

If you already have a training routine, here are some tips to integrate multi-directional movement:

  • Sample Workout Routines: Combine multi-directional movement exercises with your existing training program, alternating between strength training, cardio, and multi-directional movement drills.
  • Tailoring Exercises to Individual Needs: Assess your current fitness level and identify areas for improvement. Customize your training plan to focus on those specific areas while still addressing overall fitness goals.

Injury Prevention and Rehabilitation Considerations

To prevent injuries and aid in rehabilitation, consider the following factors:

Warm-up and Cool-down Protocols: Prioritize dynamic warm-up exercises that activate the muscles used in multi-directional movement. Finish your workouts with static stretches and foam rolling to promote muscle recovery and reduce post-workout soreness.

Prehabilitation Exercises for Injury Prevention: Incorporate exercises that target weak areas or imbalances to strengthen and stabilize the joints before engaging in multi-directional movement activities.

15 movements to warm up before workout | Ohio State Sports Medicine

Rehabilitation Strategies for Common Injuries: Work with a qualified professional, such as a physical therapist or athletic trainer, to design a tailored rehabilitation program that gradually reintroduces multi-directional movements while ensuring proper healing and recovery.

The Role of Nutrition and Recovery in Multi-Directional Movement

To support your training and optimize performance, pay attention to nutrition and recovery strategies:

Fueling Your Performance

  • Macronutrient Considerations: Consume a well-balanced diet that includes a combination of carbohydrates, protein, and healthy fats to provide energy, support muscle growth, and aid in recovery.
  • Hydration and Electrolyte Balance: Stay adequately hydrated before, during, and after training sessions, and replenish electrolytes lost through sweat to maintain optimal performance and prevent dehydration.

Optimizing Recovery

  • Importance of Sleep and Rest: Prioritize sufficient sleep to allow for proper recovery and muscle repair. Incorporate rest days into your training program to avoid overtraining and reduce the risk of injuries.
  • Recovery Techniques and Modalities: Explore various recovery modalities, such as foam rolling, massage, compression therapy, and contrast baths, to aid in muscle recovery and alleviate post-workout soreness.

The Mental Aspect of Multi-Directional Movement

Enhancing your multi-directional movement skills goes beyond physical training; mental preparation is equally crucial:

Cognitive Skills and Decision-Making: Practice drills that challenge your decision-making abilities, reaction time, and cognitive skills. Incorporate cognitive exercises, such as reaction drills or pattern recognition games, to sharpen your mental agility.

Visual and Spatial Awareness: Engage in activities that improve your visual perception and spatial awareness, such as eye-tracking exercises or drills that require quick recognition and reaction to visual cues.

Developing Mental Resilience and Focus: Incorporate mindfulness and mental resilience techniques, such as meditation or visualization exercises, to improve focus, concentration, and mental toughness during training and competition.

Conclusion

Mastering multi-directional movement patterns is an essential component of athletic performance and overall fitness. By incorporating the training strategies discussed in this article, you can enhance your agility, coordination, and athletic prowess. Remember, consistency and dedication are key to unlocking your full potential. So, lace up your shoes, step out of your comfort zone, and embark on the journey to become a multi-directional movement master. Get ready to conquer the field, court, or any physical challenge that comes your way!

StockSnap_XUK1TN40FB

Unlocking Your Potential: Functional Training for Beginners

Welcome to functional training! You’ve arrived at the perfect location if you’re a beginner trying to increase your strength, mobility, and general fitness. In this post, we’ll look into the fascinating world of functional training and walk you through the basic exercises and ideas to get you started. So, put on your gym clothes, lace up your sneakers, and let’s get started!

Understanding Functional Training

Functional training is not your average workout. It is a dynamic and purposeful approach to training that strives to increase your physical ability for daily tasks. Functional training, as opposed to traditional strength training, stresses whole-body motions that imitate real-world duties. Functional training can help you build the strength, stability, and flexibility you need to execute activities more effectively and safely.

Functional training is based on movement patterns and complex workouts that activate numerous muscle groups at the same time. This method not only improves general strength but also coordination, balance, and mobility. Functional training will provide you with the physical abilities you need to thrive in home duties, recreational sports, or simply living an active lifestyle.

Essential Principles of Functional Training

Before we jump into the exercises, let’s cover some key principles that underpin functional training:

  1. Core Stability: A strong core forms the foundation for functional movement. It’s essential to engage and activate your core muscles, including the abdominal, back, and pelvic muscles, during every exercise. By developing core stability, you create a solid base of support and enhance your body’s ability to generate power and strength.
  2. Multi-Planar Movements: Functional training focuses on moving your body in different planes of motion, including sagittal (forward and backward), frontal (side-to-side), and transverse (rotational). This approach helps improve overall mobility and enhances your body’s ability to navigate through various daily activities. By training in multiple directions, you’ll develop better body awareness, coordination, and joint stability.
  3. Functional Progression: Progression is key in functional training. Start with exercises that match your current fitness level and gradually increase the difficulty as you gain strength and proficiency. This approach ensures steady growth while minimizing the risk of injuries. Listen to your body and progress at a pace that feels challenging yet manageable.

Fundamental Functional Exercises for Beginners

Now that you have a solid understanding of functional training principles, let’s dive into some foundational exercises to get you started. Remember to warm up properly before each workout and listen to your body. If something feels uncomfortable or painful, modify the exercise or seek guidance from a qualified fitness professional.

Exercise 1: Squats

Squats are a staple functional exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. To perform a squat:

  1. Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Keep your chest up, engage your core, and begin by pushing your hips back.
  3. Lower your body as if you’re sitting back into a chair, keeping your knees aligned with your toes.
  4. Aim to go as low as your mobility allows, and then push through your heels to rise back up to the starting position.
  5. Repeat for the desired number of repetitions.
free squat

Exercise 2: Push-Ups

Push-ups are an excellent compound exercise that targets the chest, shoulders, triceps, and core. They can be modified to suit different fitness levels. Here’s how to perform a push-up:

  1. Start in a plank position with your hands slightly wider than shoulder-width apart, arms fully extended, and toes on the ground.
  2. Lower your body by bending your elbows, keeping them close to your sides, until your chest nearly touches the floor.
  3. Push through your palms to extend your arms and return to the starting position.
  4. If full push-ups are challenging, modify by performing them with your knees on the ground or against an elevated surface like a bench.
  5. Gradually progress to full push-ups as you gain strength.
push ups

Exercise 3: Lunges

Lunges are a fantastic exercise for targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. Here’s how to perform a basic lunge:

  1. Stand with your feet hip-width apart.
  2. Take a step forward with your right leg, keeping your upper body straight and shoulders relaxed.
  3. Lower your body until your front thigh is parallel to the ground, with your knee directly above your ankle.
  4. Push through your front heel to return to the starting position.
  5. Alternate legs and repeat for the desired number of repetitions.
lunges

Exercise 4: Planks

Planks are a simple yet effective exercise for strengthening the core muscles and developing overall stability. To perform a plank:

  1. Start by lying face down on the ground.
  2. Place your forearms on the floor, elbows directly beneath your shoulders, and palms facing down.
  3. Engage your core muscles, lift your body off the ground, and come onto your toes, creating a straight line from head to heels.
  4. Keep your neck neutral, gaze towards the floor, and hold the position for as long as you can while maintaining proper form.
  5. Gradually increase the duration as your core strength improves.
Plank exercise

Exercise 5: Deadlifts

Deadlifts are a compound exercise that targets the posterior chain, including the glutes, hamstrings, lower back, and core. It’s essential to learn proper form and start with lighter weights. Here’s how to perform a deadlift:

  1. Stand with your feet hip-width apart and the barbell or dumbbells in front of you.
  2. Hinge at the hips, bend your knees slightly, and grip the bar with an overhand grip or a mixed grip.
  3. Keep your back straight, engage your core, and lift the weight by driving through your heels and extending your hips and knees.
  4. As you lift, maintain a neutral spine and keep the barbell or dumbbells close to your body.
  5. Lower the weight back down with control, keeping your core engaged throughout the movement.
Deadlift

Progressing Your Functional Training

As you become more comfortable with the fundamental exercises, it’s important to keep challenging yourself to continue progressing. Here are a few ways to elevate your functional training routine:

Incorporate Resistance: Add external resistance such as dumbbells, kettlebells, or resistance bands to intensify your workouts. This helps build strength and muscle mass.

Stability and Balance Training: Incorporate exercises that challenge your balance and stability, such as single-leg movements or standing on unstable surfaces like balance boards or BOSU balls. This enhances overall functional fitness.

High-Intensity Interval Training (HIIT): Combine functional exercises into high-intensity circuits to elevate your heart rate, burn calories, and enhance cardiovascular fitness. This also adds an element of endurance training to your routine.

Incorporate Plyometric Exercises: Plyometric exercises involve explosive movements that help improve power and speed. Examples include box jumps, medicine ball slams, and burpees. Start with lower-impact variations and gradually progress as your fitness level allows.

Conclusion

Functional training is a game-changer for beginners seeking to enhance their overall fitness and physical capabilities. By embracing functional training, you’ll embark on a transformative journey that improves strength, mobility, and functional movement patterns.

Through the incorporation of fundamental exercises such as squats, push-ups, lunges, planks, and deadlifts, you’ll develop a solid foundation of strength and stability. These exercises engage multiple muscle groups simultaneously, mimicking real-life movements and preparing you for the challenges of everyday activities.

As you progress in your functional training journey, consider incorporating resistance training, stability and balance exercises, and high-intensity interval training (HIIT) to further challenge your body and take your fitness to new heights. By continuously pushing your limits and seeking new ways to challenge yourself, you’ll experience remarkable improvements in your overall strength, endurance, and functional fitness.

Remember, functional training is not just about physical transformation; it’s a holistic approach that positively impacts your daily life. The increased core stability, improved balance, and enhanced mobility will enable you to perform daily tasks with greater ease and confidence. Whether you’re carrying groceries, playing with your kids, or participating in sports, functional training equips you with the physical capabilities to excel.

So, don’t hesitate to embark on this exciting journey of functional training for beginners. Seek expert guidance, explore various exercises, and progress at a pace that suits your fitness level. With dedication, consistency, and a focus on proper form, you’ll witness significant improvements in your strength, mobility, and overall well-being.

Join the thousands of beginners who have experienced the transformative power of functional training. Start today and unlock your full potential, because the first step towards a stronger, healthier, and more functional version of yourself begins with functional training.

Experience the incredible benefits of functional training for beginners, and witness the positive impact it has on your body and everyday life. Let functional training be your gateway to a more active, capable, and confident you.

Remember, this is just the beginning of your journey. Embrace the challenges, celebrate your progress, and enjoy the countless rewards that functional training brings.

Fundamental Movement

Understanding the Power of Fundamental Movements

 

Welcome to You’re Journey of Transformation!

 

Welcome to an extraordinary adventure that will reveal the transformational potential of fundamental movements! Are you ready to embrace a healthier, more fit, and more balanced way of life? There is no need to look any further! In this beginner’s tutorial, we’ll look at fundamental motions and how they may improve your physical health and general well-being. You’ll discover the keys of attaining ideal results with the help of a strength coach. So, let’s get this party started!

Demystifying Fundamental Movements:  Lay the Foundation for Fitness Success

Fundamental Movements serve as the foundation for our physical talents. These fundamental, yet necessary, motions serve as the basis for developing strength, flexibility, and mobility. Understanding and mastering fundamental motions will give you the ability to unleash your body’s real potential. Each activity, from squats to lunges, push-ups to planks, is a step toward a healthy you.

 

Strengthen Your Body, Empower Your Life

Practicing fundamental movements has several benefits to your physical health. Your strength, flexibility, and mobility will explode as you perform these motions on a daily basis. You’ll move through life with more confidence and elegance if you improve your coordination, balance, and body awareness. Furthermore, basic motions serve an important role in injury prevention and minimizing the risk of musculoskeletal problems, allowing you to enjoy your life to the fullest.

Unleashing Your Mind’s Potential

Fundamental exercises not only modify your physique, but they also improve your mental and emotional health. Engaging in these activities improves brain function and cognitive capacities, enhancing focus, concentration, and attention span. Say goodbye to stress and hello to a happier attitude, since basic exercises create endorphins that raise your spirits. Prepare to have a better feeling of well-being and a sharper intellect.

The Power of a Strength Coach in Your Transformation

A strength coach becomes your valued ally on this transforming journey to uncover the full potential of foundational movements. These professionals have extensive expertise and experience in assessing and improving your underlying movement patterns. You’ll get customized direction and assistance from a strength coach, guaranteeing appropriate technique and form to avoid injuries and optimize results. You will collaborate to create a training plan that is tailored to your specific requirements and goals.

Elevate Your Cognitive Abilities, Boost Your Mood

Fundamental movements not only modify your physique, but they also improve your mental and emotional health. Engaging in these activities improves brain function and cognitive capacities, enhancing focus, concentration, and attention span. Say goodbye to stress and hello to a happier attitude, since basic exercises create endorphins that raise your spirits. Prepare to have a better feeling of well-being and a sharper intellect.

Strength Coach: Maximize Your Results, Minimize Risks

A strength coach becomes your valued ally on this transforming journey to uncover the full potential of foundational movements. These professionals have extensive expertise and experience in assessing and improving your underlying movement patterns. You’ll get customized direction and assistance from a strength coach, guaranteeing appropriate technique and form to avoid injuries and optimize results. You will collaborate to create a training plan that is tailored to your specific requirements and goals.

 

From Childhood to Adulthood: Lifelong Benefits

Fundamental movements hold tremendous value for individuals of all ages. For children and adolescents, mastering these movements is essential for healthy growth and development. By introducing fundamental movements into physical education programs, we equip our youth with lifelong skills.

Conclusion

Aside from the physical advantages, basic motions have a significant influence on your mental and emotional well-being. Regularly performing these exercises will result in increased brain function, improved attention, and lower stress levels. Fundamental movements’ transforming potential extends well beyond physical modifications; it includes the overall growth of your mind, body, and soul.

The presence of a strength coach has been stressed throughout this trip. These professionals are critical in analyzing and refining your movement patterns, guaranteeing appropriate technique and form, and tailoring training programmes to your specific requirements and goals. A strength coach may be a useful ally in maximizing outcomes and limiting injury risk during your transforming journey.

Fundamental Movements do not have an age restriction; they provide lifetime advantages. Including these motions in your daily routine, whether you’re a youngster, an adult, or a senior, can improve your physical health, avoid age-related deterioration, and increase your quality of life. It is never too late to embrace the power of fundamental movements and benefit from the transformation they provide.

Remember to be consistent, listen to your body, and enjoy your accomplishments as you continue on your fitness path. Begin slowly, gradually increasing intensity and repetitions, and always put perfect form first. By incorporating basic motions into your daily routine, you are investing in your long-term well-being and laying the groundwork for a healthy future.

So, embrace the transformational power of fundamental movements, keep learning, and stay devoted to your health and well-being. With each squat, lunge, push-up, pull-up, and plank, you get closer to becoming a stronger, more vibrant version of yourself. Prepare to discover your tremendous potential!

Personal trainer with client

How to Find the Right Personal Trainer for You.

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Let’s face it: finding a personal trainer with whom you click might be difficult, but it’s not impossible. 

Finding a personal trainer, when you think about it, is a lot like dating: It’s difficult to find that perfect fit, someone who understands your objectives and can help you achieve them in a way that drives you. And, like blind dating, it frequently feels like you sign up for a training session just to wish you could quickly say, “Check, please!”

What’s the good news? There are several sound techniques you may use to choose a fitness professional who can help you achieve *all* of your objectives. Consider this to be your road map. Are you looking for some inspiration?

Step 1: Understand Your Goals

Regardless of what prompted you to seek out a personal trainer, understanding why you want to engage with someone can make the search process go more smoothly.

So, before you walk up to the gym counter to sign up for a peronal training session (many gyms offer a free trial session), think about what you want to get out of it.

A good membership adviser will take the time and listen to your problems and interests before matching you with a trainer they believe is a suitable fit for your personality.  However, whether you’re wanting to train for your first marathon or improve overall health, you should be prepared to provide some facts about your objectives so you can be paired with someone who is a good fit.

Step 2: Decide on Where You’d like to Train. 

Choosing a big-box gym comes with certain advantages: They usually have numerous locations, a lot of equipment, a lot of class selections, and they even may even have access to dietitians or chiropractors and even a massage theripist.

However, larger gyms, tend to get  congested during peak hours.  Smaller studios or local gyms run by private individuals provide an opportunity to get to know staff and other members better and develop a feeling of community.

group training

Now if you choose to stay at home, or you travel alot,  You can work out from the comfort of your own home with apps like Adaptiv, Body Love, and the Tone It Up Studio app.

Step 3: Research Personal Trainers

You may go a bit more into who you believe you’d mix well with now that you know why and where you want to work with a personal trainer. Check out the profiles on the websites of most gyms and studios to discover a personal trainer with expertise and qualifications that match your goals. I’ve seen oh to often customers trapped with trainers that don’t match their goals. For example, a client may want to focus on core training, but all of their clients are receiving rigorous CrossFit sessions. 

Ask the manager or client services rep whether there’s anyone on staff who has gone through a similar change or achieved a comparable objective to prevent this—and to locate a personal trainer who understands on a deeper level. If you’re looking for a personal trainer or a fitness program, sort by category (many will group workouts or professionals by what they specialize in).

You may also search through thousands of personal trainers on the site, narrowing down your options using a matching mechanism similar to that of a dating app.

Location, desired service, speciality, and pricing all play a role, and you keep swiping until you discover someone with whom you want to connect.

Step 4: Test the Waters

A personality mismatch with a personal trainer cannot be compensated for by great credentials. Schedule a meeting with a coach you’re interested in and ask them a lot of questions about how they would train you for your current objectives. Most consultations should be free and last 15 to 20 minutes, and you should be honest about your intentions to shop about. You’ll learn not just about a trainer’s teaching approach, but also about whether or not you want to invest your time (and money) with this individual.

Step 5:  Communicate and give Feedback

After you’ve found a personal trainer, work with them to create realistic, measurable objectives so you can see how effective the sessions are. There will be good and bad days along the way, but speak up and let the trainer know if you aren’t enjoying the sessions or if you feel it isn’t in line with the goals you asked for. What is the key to any successful relationship? Communication.  Talk honestly with your trainer. Just keep in mind it take two to tango.

Before you ask your personal trainer to make a change, make sure you’re doing your part and giving the sessions your all.

Step 6: Know when to regroup

Are you having trouble achieving the results you are looking for? Have you told your personal trainer about it, adjusted your exercises, and are you sure you’re keeping your part of the bargain?

It’s possible that your personal training partnership is coming to an end. There should be no resentment.  Not everyone is the appropriate fit all of the time. Also, keep in mind: “You are, after all, the consumer. You are the one who is paying and expecting outcomes, thus your requirements are critical.

But don’t put your search for a new trainer on hold. By the end of it all, you’ll know exactly what you want and don’t want in your future coach. A competent trainer should also be prepared to refer you to a colleague or propose fresh strategies to inspire you to achieve your objectives on your own.

If you’re trying to find the Best trainer for you, schedule a free consultation with us. 

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28 Day Keto Challenge Review

Does the 28-Day Keto Challenge Really Work?

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Losing weight is a difficult undertaking that needs a high level of commitment and passion! Is commitment, however, enough to burn fat? No!

To fuel the weight reduction process, you’ll need a nutrition plan, which is where the ketogenic diet comes in. The keto diet has received a lot of attention, but does it actually work?

When it comes to losing weight, you need a sure-fire method that doesn’t include putting drugs into your body.

As a result, we conducted extensive study to determine whether or not the Keto Resource program is effective.

Check out this review to see if the 28-Day Keto Challenge program is effective or just another fad diet.

Overview: 28-Day Keto Challenge 

Keto Resource designed the 28-Day Keto Challenge to help you rewire your metabolism to minimize fat formation and lose weight quickly.

When you follow a ketogenic diet, your body gets its energy from stored fat, so you’ll lose weight steadily. This meal plan is nutrient-dense and includes all you need to know about the keto diet.

In only 28 days, the 28-day challenge claims to help you shed fat and see visible changes in your overall body weight.

The best aspect about this diet is that it is completely natural, and once the ketosis process begins in your body, it helps you avoid hunger pangs.

Simply said, the keto diet significantly reduces your hunger and removes food cravings, resulting in decreased calorie consumption.

You’ll get precise instructions on each day’s diet, which is essential for weight reduction. There are numerous benefits to adopting a ketogenic diet, according to studies. Some of them are as follows:

  • Triglycerides are reduced.
  • Improves healthy cholesterol levels (HDL)
  • Lowers harmful cholesterol levels (LDL)
  • Blood sugar increases are kept to a minimum.

We’ve discussed how the program works and the significant changes you’ll experience over time in our review. We’ve also gone through the potential negative effects and how you should utilize the program to obtain the greatest results.

Pros


Simple to use and incorporate into your daily routine.
Each weak should result in a weight loss of approximately 2-3 pounds, which is very normal.
There’s no need to buy canned or pre-packaged goods because you’ll get all the information you need on the meals you should eat.
It’s a whole-grain-focused diet plan built on beams for natural bodily transitions.
It’s backed by a money-back guarantee.
It nourishes the body while also assisting you in achieving your weight loss objectives.

Cons


You won’t be able to use the software unless you have an active internet connection.
Only on the Official Website will you be able to purchase this item.

28 day Keto Challenge

You might be asking why the program is only 28 days long, and the answer is because it takes around three weeks to develop a habit. Since a result, at the end of the 28-Day Keto Challenge, you’ll be able to continue with this healthy lifestyle adjustment with relative ease, as it will have become a habit.

But, you might wonder, what exactly is the 28-Day Keto Challenge?

That is an excellent question. When you first start the software, you’ll get:

  1. Keto Diet – The Basics
  2. Eating on Keto Meal Plan and Tips for Curbing Cravings
  3. Intermittent Fasting – Tips for Success
  4. Keto and Friends – Dealing with Social Pressures
  5. Keto Flu – Beating it in a Healthy Way
  6. Ketosis – Tips for Staying in Ketosis
  7. Macros – A Micro Look at Macro Nutrients
  8. 28-Day Meal Plan
The 28-Day Keto Challenge program's download page.

The 28-Day Keto Challenge program's download page.

All of this can be accessible right away when you make a purchase – there’s no need to wait for delivery or pay for shipping. You just save the material to your preferred electronic device, such as a desktop computer, laptop, tablet, or smartphone. If you want, you may also access the program online.

If you’re still not sure that the keto diet is right for you, there’s no harm in giving it a go. The program has a 60-day money-back guarantee, which gives you plenty of time to finish the 28-day challenge, even if you have to restart it a few times. There’s no way you’ll want to go back to eating all of the crap you were used to once you see those improvements in your mental, physical, and emotional health, and watch your body alter.

Oh, and I must not forget to add that you will receive four free bonuses:

BONUS: Desserts and Chocolate Fat Bombs
BONUS: Keto Desserts
BONUS: Avocado Recipes That Are Keto-Friendly
BONUS: Supplements Guide

While the program itself has all you need to succeed beyond the 28-day period, these additional cookbooks and guidelines provide even more pleasure.

Is It Authentic?

The 28-Day Keto Challenge is a weight-loss diet and nutrition plan that eliminates carbs from your diet. The diet plan induces ketosis, which is necessary for improving metabolism and reducing hunger pangs.

According to the 28-Day Keto Challenge, when you eat less carbohydrates, less fat accumulates in your cells, and you lose weight.

The body obtains 75 percent of its daily calories from fats, 5% from carbs, and 20% from protein after following the meal plan.

The 28-day complete food plan prepares the body to begin obtaining energy by burning fat stored in the fatty cells. Furthermore, you will feel less hungry as ketosis lowers hunger and you will consume fewer carbohydrates.

You can find all of the details about the meal plan in the eBook that you receive after subscribing to the services.

Is Keto Resource a genuine Company?

We reviewed hundreds of customer reviews while studying the weight reduction diet plan to see if it truly works. In a word, the 28-Day Keto Challenge from Keto Resource is a real food plan backed up by fitness and health professional information.

Keto Resource’s Shipping and Return Policy


There is no shipping connected with the 28-Day Keto Challenge because it is accessible in digital format. You may pay using credit cards or PayPal, and the plan will become active after payment is received.

When it comes to the return policy, you have 60 days from the date of purchase to get a complete refund. You may get your money back by submitting a refund request on the official website or contacting customer service.

Get the Best Deal on the 28-Day Keto Challenge from the Official Website by clicking here.

What’s The Process?

This weight reduction program includes a 28-day complete meal plan as well as 10 professional tips on keto-related topics to help you stay healthy in the long run.

When you start following the program and eating the meals recommended, your body enters a condition when the ketosis process is activated.

The ketosis process is critical since it aids in the reduction of uncontrollable hunger, which contributes to the accumulation of fat in your body. In addition, the food plan trains the body to burn fat for energy.

The body begins to burn the fat that has collected, and this is how you lose weight. The 28 recipes in the program have a lower calorie count, so you won’t gain any more weight.

The method advertises itself as starting the weight loss process in just 28 days. When you participate in the Keto Challenge, your body becomes used to the ketogenic diet, which is ideal for weight loss.

It also includes advice on how to deal with the keto flu, which is typical when starting a keto diet.

How do you use the 28-Day Keto Challenge?

To complete the 28-Day Keto Challenge, you must adhere to the prescribed 28-day eating plan. The software includes detailed instructions on how to replace your three meals with two meals, namely breakfast and supper, as well as what to eat.

In addition, the program includes tips for dealing with social situations as well as a variety of sweet delicacies to satisfy your sweet craving.

The Keto Resource software is simple to use, and you’ll receive all of the necessary information with it, so you’ll have no problems.

You will also receive advice on items that should be eliminated from your diet. The program lasts for 28 days, after which you must repeat it till you reach your weight loss objectives.

Who Should Take the 28 Day Keto Challenge? And who shouldn’t?

The 28-Day Keto Challenge is open to everyone who wants to reduce weight in the most natural and healthiest way possible. The program includes vital information that will help you stay focused on the ketogenic diet while also triggering ketosis, which is necessary for weight reduction.

You can utilize the weight reduction program to melt the fat that has collected on your body if you are above the age of 18.

Starting with the Keto Resource program will assist you in reducing the amount of carbohydrates you consume on a daily basis. The diet plan includes advice on which foods you should avoid while on a keto diet, as well as how to speed up the process of ketosis.

The regimen will assist you in overcoming premature hunger sensations, which are one of the leading causes of weight gain. Another advantage of the keto diet is cleansing; when you consume nutritious and fresh foods, your body absorbs less pollutants.

Within 28 days, you will notice noticeable improvements, which is why the program is marketed as a 28-day challenge. Continue to follow the eating plan until you reach your desired weight reduction results.

Who should NOT do the 28-Day Keto Challenge?

 This keto diet plan is not suitable for everyone. If you are under the age of eighteen, this meal plan is not for you. The keto diet is not recommended for youngsters, and following it might result in unpleasant side effects.

Pregnant women, on the other hand, should avoid engaging in the 28-Day Keto Challenge. According to some research, eating a ketogenic diet while pregnant might cause the baby’s growth to be delayed.

It can also lead to nutritional deficits in the infant, which can be dangerous.

Are there any sides effects to the 28 Day Keto Challenge?

We looked through numerous consumer evaluations who had used the Keto Resource program while looking for negative effects. So yet, no negative effects have been observed.

Because it is a natural food plan that is healthy for everyone, the 28-Day Keto Challenge has no negative effects.

Only if you are under the age of 18 or pregnant can you experience side effects. You may utilize this ketogenic diet plan safely while losing weight naturally if you follow all of the guidelines.

Where Can I Get the Keto Resource 28-Day Keto Challenge & What Are the Best Deals?

The 28-Day Keto Challenge is a Keto Resource online program that can only be purchased via the official website. After you make a successful payment, your account will become active.

To access the meal plan and other program material, you must have an active internet connection.

Deals to look for include:

This weight loss program normally costs $79, but you can buy it for $37, which includes all taxes. There is a limited-time deal going on right now, so if you’re thinking about trying the keto eating plan to lose weight, now is the perfect time.

The 28-Day Keto Challenge in a Nutshell.

The 28-Day Keto Challenge provides you with everything you’ll need to start living a healthier lifestyle and make it a habit. It takes the time to educate you about the keto diet’s specifics, and then it gives you everything you need to succeed – and I mean everything. You’ll get food shopping lists, recipes for every meal, recommendations for enhancing your results, and advice on how to suppress cravings throughout the transition phase, among other things.

The table of contents for 28-Day Keto Challenge – The Basics PDF.

The table of contents for 28-Day Keto Challenge – The Basics PDF.

Here’s a sneak peak at just a handful of the things you can expect from each component to give you a better idea of how comprehensive and beneficial the 28-Day Keto Challenge is:

Keto Diet – The Basics

  • Basic rules
  • Benefits
  • Shopping Lists
  • Goals
  • Keto Food Pyramid
  • Supplies
  • Food Lists

Eating on Keto Meal Plan and Tips for Curbing Cravings

  • 10 Breakfast Recipes
  • 14 Lunch Recipes
  • 14 Dinner Recipes
  • Snack Recipes
  • Tips for Overcoming Cravings
  • 28-Day Meal Plan

Intermittent Fasting – Tips for Success

  • Basics of Intermittent Fasting
  • Types of Intermittent Fasting
  • Breaking the Fast
  • Tips

Keto and Friends – Dealing with Social Pressures

  • Social Pressure
  • Eating Out
  • Alcohol and Keto

Keto Flu – Beating it in a Healthy Way

  • What is the Keto Flu?
  • 4 Electrolytes to Get
  • Importance of Hydration
  • Supplements
  • Tips
  • Worksheet

Ketosis – Tips for Staying in Ketosis

  • What is Ketosis
  • Entering Ketosis
  • 7 Tips to Jumpstart Ketosis
  • Three Days or Less
  • Testing Methods
  • Staying in Ketosis
  • Worksheets

Macros – A Micro Look at Macro Nutrients

  • What are Macros?
  • Calculating Your Macros?
  • Net Carbs vs. Total Carbs
  • Fat is your Friend
  • Protein
  • Hidden Carbs
  • Worksheet

Let’s not forget about the additional cookbooks and guides that will offer you with even more keto-friendly dishes to try:

  • BONUS: Chocolate Fat Bombs and Desserts
  • BONUS: Keto Desserts
  • BONUS: Keto Friendly Avocado Recipes
  • BONUS: Supplements Guide

Final Thoughts – Should You Purchase It?


Is it worthwhile to begin the 28-Day Keto Challenge after reading all of the reviews? Yes, yes, yes, yes, yes, yes, yes, yes, yeah, yes

Take the 28-Day Keto Challenge if you want to get started on a quest to lose weight healthily without the need of chemical-laden supplements.

The program is simple to follow, and you’ll have all the information you need to make it a part of your daily routine. You will come closer to your weight reduction objectives with each stage of the program, which can make a big impact.

Finally, the program comes with a 60-day money-back guarantee, so if you don’t believe it’s for you, you can get a complete refund.

To get the best deal on the 28-Day Keto Challenge, go to the official website and click here.

 

You may now view the information online if you don’t want to download it to your electronic gadgets.

Get Started Now

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Muscular man

Top 10 Exercises To Maximize Muscle Gain.

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This one is for males or girls who want to gain muscle but don’t want to perform as many exercises as the guys in the bodybuilding magazines do. The good news is that you don’t have to do all of them. Because all of the guys in the magazine take enough steroids to kill a Billie Goat and train out for a living, completing the same routine they do seems a bit ridiculous.
 
The good news is that you don’t have to spend many hours in the gym grunting like a gorilla to gain substantial muscular growth. In fact, if you execute the exercises correctly and grow powerful at them, you might get completely jacked in just a few weeks.  Fortunately, this post will provide you with the top 10 exercises to maximize muscle growth.

Compound Movements.

If you want to gain muscle quickly, compound movements are the way to go. Compound movements include the usage of many muscle groups at the same time rather than simply one. The bench press is a superb example of a complex exercise. Your chest, shoulders, triceps, lats, and even some abs are all worked out with the bench press. If you’re seeking for the greatest workouts to gain muscle, these are the ones to look for. Bicep curls and calf raises are wonderful, however they isolate single muscle groups. The meat and potatoes of your regimen should be compound exercises, with the other workouts serving as a backup. Let’s get more bang for your buck!

So here it is; Top 10 Exercises to Maximize Muscle Gain.

Let’s start off with the Tried and True exerices: The Big Three Lifts.

1) The Deadlift

Powerlifter Deadlifting

The deadlift is without a doubt one of the most effective muscle-building exercises available. Some may be disappointed that it did not win first place; it was so close. This bad guy hits the whole body, but the back, traps, buttocks, and hamstrings get the most attention. It’s a little more technical than it appears, so use The 10 Deadlift Commandments by Joey Percia as a reference. There are several different ways to perform the deadlift, including the conventional manner, sumo style, with a trap bar and stiff legged. Choose one you like and contact them. There is no right or wrong way to do it; just make sure you utilize proper form.

2) SQUATS, SQUATS, SQUATS!!

Woman Squating

Squats were certain to be in the Top 3. For Pete’s sake,  it’s the king of lower-body workouts. Quads, hamstrings, buttocks, back, and abs are all worked out during squats. Squats may also be done in a variety of ways. The back and front squats are the most effective muscle builders, although split squats, goblet squats, hack squats, and other variations are also effective. Find one or two squat variants that you enjoy and use them to build muscle on your chicken legs and booty.

3) Bench Press

Powerlifter Benching

Now it’s time to work on your upper body strength. The chest, triceps, shoulders, lats, and even the abs are all worked out with the bench press. This workout is a fantastic place to start if you want to build a strong upper body. Use a barbell or dumbbells, a flat or incline bench, or a combination of the two. Instead of performing the same thing over and again, change things up a little to get the greatest results.

Then next portion of this list deals with more Functional Lifts. 

4) Clean & Jerk

Clean and Jerk

The Clean and Jerk is an activity that can help you gain muscular mass in a hurry. This is a full-body workout with a special focus on the shoulders and upper back.

This workout combines two of the most basic but powerful muscle-building principles.

  • 1) Pick up heavy objects from the ground.
  • 2) Heavier things should be lifted over your head.

This exercise places a tremendous neurological and metabolic stress on the body, making it ideal for increasing strength, power, muscular mass, and fat loss.

If you can master this practice, you’ll be on a one-way train to Beastville.

5) Farmer’s Carry

Farmers carry

Another full-body workout is the Farmer’s Carry. This one strengthens your grip, shoulders, and core while also providing a tremendous upper back workout. The Farmer’s Carry is the place to go if you’re looking for those god traps.

6) Heavy Kettlebell Swings

Heavy Kettlebell Swings

Heavy kettlebell swings are yet another underappreciated muscle builder. Some have even claimed that heavy kettlebell swings are preferable to deadlifts, citing scientific evidence to support their claims. Now when we say heavy, we’re talking about at least half your bodyweight, if not more. Add these bad boys to your regimen to bulk up; just remember to maintain proper form.

7) Thrusters: BOOM!!

Thrusters

Thrusters are a pain to use, I know. They are, nevertheless, a good muscle builder, as they combine a squat and an overhead press into one exercise. Most CrossFitters can attest to the fact that they are also terrific cardio. Most of you will probably miss this choice owing to the amount of ickiness, but they are a wonderful whole-body workout and muscle builder.

8) Overhead Press

overhead press

When it comes to shoulder workouts, the overhead press is the big dawg. The shoulders, triceps, and abs were all targeted. You may do them with a Barbell, Axel or Dumbbells, and you can do them standing or seated; either way, you’ll have broader shoulders.

The last two on the list are Isolation exercises; specifically the Back.

9) Pull-ups

Pull ups

Photo by Pavel-Jurca

Pull-ups are Amazing!  These will enhance the size to your back while also working your lats, biceps, and abs. If you can’t do many or any pull-ups, read our post A Different Way to Improve Your Pull-Up, and you’ll be able to do them in no time.

10) Bent Over Rows

Bent Over Rows

If you want to increase strength and thickness in your back, bent over rows are the kings of back workouts. They also train the biceps and hamstrings effectively. When you combine the bench press with bent-over rows, you can practically build a huge, powerful, muscular upper body in only two exercises.

You now have all of the knowledge you require to increase your muscle mass. If you want to gain muscle, you know which workouts to concentrate on.  

Need any help?  Checkout our Professional Online Coaching Program ==> Click Here  

All you have to do now is work hard and you’ll be rewarded.

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Resurge Supplement Review

Is Resurge Supplement Worth Purchasing?

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It’s difficult to lose weight at any age, but it’s considerably more difficult as we get older. Nothing is more frustrating than sticking to a diet and increasing your gym visits only to see limited effects. Now is the time to consider adding a supplement to your daily routine if you want to finally achieve your weight reduction objectives and live a healthy life.

There are hundreds of weight-loss pills available, but not all of them are worth trying. In reality, many of these products are complete rip-offs that promise customers quick weight loss but never deliver.

Here are some of the top weight loss products that we recommend for people of all ages. These supplements have shown to be safe, effective, and high quality.

The Best Weight-Loss Products

1. Elm & Rye Fat Burner

2. Verma Farm’s CBD Oil

3. Resurge

4. Aging Reset Essentials

5. Life Extension GEROPROTECT Stem Cell

For the sake of this article, we’ll concentrate on the third option on our list: Resurge. Resurge is a powerful product that promotes weight loss through natural means. It was created with the elderly in mind, although it may be used by anybody. Resurge is a weight loss support supplement that is anti-aging and promotes deep sleep, unlike other weight loss products on the market.

The fact that this supplement is made entirely of natural components is its major advantage. Unlike other weight loss pills, you won’t discover a laundry list of hazardous ingredients and other substances. All of the natural components in Resurge have minimal to no adverse effects, especially when used according to the instructions.

Many things get more difficult as we age. It’s not simple to lose weight as we get older, especially as we approach our 40s and beyond. Our metabolisms have slowed, and our joints and muscles aren’t as supple and powerful as they once were.

But all hope is not gone! You’re not bound to be overweight and unhealthy just because you’re getting older. You are not obligated to take the extra pounds and simply live with them. Resurge is a powerful weight-loss supplement that will help you shed those extra pounds for good.

Review of the Resurge

Resurge is an all-natural weight-loss product that increases fat burning. The product works by increasing and improving metabolism, causing extra fat to melt away. When your body burns fat instead of storing it, you’ll see a drop in the number on the scale.

Energy levels are also boosted by a quicker, more active metabolism. This implies you’ll have the energy to go to the gym or perhaps take a walk around the neighborhood. When you have more energy, you will spend less time sitting on the sofa and more time moving!

Resurge also contains substances that help you sleep better. When you don’t get enough sleep, you’ll feel hungry, which can contribute to unhealthy snacking and weight gain. You’ll feel more refreshed and have fewer hunger pains during the day if you receive the sleep you need each night.

The pill has only eight components, but each one is designed to help you live a better and happier life. Each component has undergone extensive testing to ensure its safety, potency, and efficacy. There are no artificial components in Resurge, so you may test it without fear of negative side effects.

What exactly is Resurge?

Resurge by John Barban is a holistic weight loss assistance solution, as previously said. This implies the pill burns fat from the inside out while also improving metabolism and sleep quality. To achieve the greatest benefits, this product should be used in conjunction with a balanced diet and frequent exercise.

Your body can burn more fat more effectively if your metabolism is cranked up. When you burn fat, your body produces far more energy than when you burn carbs. You’ll feel more alive and active with a faster metabolism.

Here’s a short rundown of everything Resurge has to offer:

  • Promotes fat melting, which is essential for achieving your desired weight.
  • Encourages metabolic regeneration, which speeds up fat burning by activating the metabolism.
  • Ensures you get more restful, higher-quality sleep so you may wake up feeling rejuvenated and revitalized.

As a result of these advantages, you may expect to lose a significant amount of weight in only a few months!

What makes Resurge Work?

Resurge works by increasing metabolic function, as previously stated. Our metabolisms naturally slow down as we age. This reduces the body’s capacity to properly burn fat, resulting in weight gain.

The body accumulates and retains fat when the fat and calories you eat aren’t used as energy. And, as you surely well know, getting rid of extra fat isn’t simple! This is because your metabolism isn’t functioning properly. It’s a vicious cycle that will only lead to more weight gain.

This is why people over the age of 40 want a substance that boosts metabolism. Weight reduction is aided by a healthy metabolism since the body will automatically begin to burn fat reserves again. It will also be able to burn and use the fresh fat you consume on a regular basis.

Resurge is a well-known supplement that boosts metabolism and aids in weight loss. You’ll see a difference not only on the scale but also in the mirror as you begin to lose weight.

How safe is Resurge?

Absolutely! Resurge is made up of eight natural ingredients that have been acquired from high-quality sources. This product has no artificial additives or other potentially harmful ingredients. There’s a slim possibility you’ll have a bad side effect.

Consuming a product made completely of natural ingredients is usually safe. Like other weight loss pills on the market, Resurge isn’t a marketing gimmick that promises quick weight loss. Synthetic compounds are often utilized in these products, and although they give short-term advantages, they also increase the chance of a range of side effects.

Resurge and all of its components have been thoroughly tested for safety and efficacy. You may take this product with total confidence, knowing that it is working in tandem with your body to help you burn fat more effectively by increasing your metabolic rate.

Is Resurge a Good Investment?

Yes! Resurge is a completely legal product that you should consider purchasing if you feel your age is preventing you from losing weight. The supplement is made at a facility that has been authorized by the FDA. It adheres to the GMP’s strict requirements. These details demonstrate that Resurge is reliable and trustworthy.

A large number of internet consumer reviews also support the product. Resurge users have nothing but good things to say about the supplement. Many of the reviews remark on how effectively the product worked and how relieved they were to finally be able to shed some pounds.

So, what sets Resurge apart? It’s fair to say that the market for weight reduction pills is saturated. But here’s what makes this product stand out from the others.

  • It’s both vegetarian and GMO-free. Resurge is adaptable to any lifestyle or dietary requirements.
  • It’s quite convenient. Simply take one capsule once a day with a glass of water or whatever beverage you choose.
  • It employs a formula that has been carefully explored. Each of the components in Resurge has been thoroughly researched for its efficacy, application, and function in raising metabolic rate while also supporting general health and well-being.
  • Professionals have devised the answer. Resurge isn’t a product put together by a group of amateurs wanting to make a quick buck. The product is made according to rigorous sterile production requirements.

Pricing and Contact Information for Resurge

The only way to get Resurge is to go to the product’s official website. This supplement should not be purchased from any other online marketplace since it might be a phony product that is possibly dangerous.

When you buy from the official Resurge website, you’ll pay as follows:

  • For a one-month supply, the price is $49 per bottle.
  • a three-month supply costs $39 each bottle
  • a six-month supply costs $34 each bottle

Consider buying in bulk if you want to get the greatest value on this item. You’ll save $15 per bottle if you buy six bottles at once. This is a $90 save! Bulk orders also come with live email assistance and support. You can contact the Resurge team if you have any questions or concerns.

You may buy Resurge with total confidence as a customer. This is due to the fact that the product is backed by a 60-day money return guarantee. So, if you’re unhappy with the goods for any reason, you may return it for a full refund. As long as the goods is returned within 60 days of the purchase date, most refunds are handled within 3-5 business days.

Keep in mind that you should only purchase from the official Resurge website. Resurge should not be purchased through Amazon, GNC, Walmart, Walgreens, or any other health-related retailer. Anything other than the official website that is promoted as Resurge is not a genuine Resurge product.

Customer Feedback and Results

When taking Resurge, everyone’s experience will be different. At the end of the day, your outcomes are determined by your willingness to take the product on a regular basis while also making good lifestyle choices. If you continue to consume a high-calorie diet, you will not lose weight. While you don’t need to spend hours at the gym, doing out a few times a week can help you lose weight and improve your overall health.

Most crucial, take Resurge at least once a day. You don’t want to forget to take a tablet or skip it on a regular basis. In order for this supplement to provide you the results you seek, you must be consistent with it.

While Resurge is generally safe for most people, it is not recommended for pregnant or nursing mothers. Anyone who has a persistent underlying health issue should see their doctor before taking Resurge.

Final Verdict: Resurge Highly Recommended!

We strongly suggest Resurge for older individuals who are attempting to reduce weight after taking a closer look at the supplement. The eight potent components work together to improve your metabolism, allowing your body to burn fat and utilise it as energy more quickly. Resurge will also offer you more energy while also assisting you in getting a better night’s sleep.

Frequently Asked Questions About Resurge & Weight Loss

What Is The Relationship Between Sleep Quality And Weight Loss?

Sleep deprivation has a significant negative influence on your overall health. When you don’t get enough sleep on a regular basis, it affects your impulse control and decision-making. Sleep deprivation has also been linked to an increase in appetite. All of this adds up to an increased likelihood of overeating and snacking on unhealthy, sugary meals.

When you wake up weary, it implies you don’t have the energy you need to be active throughout the day. You could prefer to sit on the couch for hours rather than tidy or go for a stroll. The main conclusion is that not getting enough sleep leads to weight growth that is harmful!

The majority of individuals require at least 8 hours of sleep every night. You’ll find it much simpler to fall asleep and remain asleep if you take Resurge. You’ll feel energized and ready to take on the day if you do it this way. You’ll also experience less hunger sensations and sporadic munching during the day.

Along with Resurge Pills, There Are Other Ways To Boost Metabolism

Resurge is made up of components that are designed to speed up your metabolism and get your body into a weight-loss habit. However, there are a few more measures you may do to improve your metabolism even further.

Ensure that you consume enough of water.

Water should be substituted for sugary beverages such as soda and juice. Not only is water calorie-free, but it also hydrates your body and keeps you feeling good. Your metabolism will also be boosted if you drink enough of water. Aim for at least 8 glasses of water every day.

Lift some weights.

Lifting weights helps you build muscle as well as burn fat. You’ll be stronger and slimmer if you have greater muscle mass. Muscle burns calories even while it’s at rest, so you’ll lose weight even when you’re asleep!

Move around more and sit less.

You burn less calories when you sit for long periods of time. Make an attempt to get up and walk around more frequently during the day. Take the stairs instead of the elevator. You’ll have to walk a bit longer because you parked far away. Jump jacks at random intervals! You burn calories if you move about.

Spicy meals should be consumed.

Peppers, which contain capsaicin, are found in almost all spicy meals. This chemical has been found to enhance your body’s capacity to burn fat rather than store it by increasing your metabolism.

Make use of coconut oil.

Saturated fats aren’t healthy for you! Coconut oil, which is high in medium-chain fats, can be used instead. When compared to long-chain fats like those found in butter, these fats have been demonstrated to boost metabolism.

Is There a Risk of Resurge Having Side Effects?

Resurge is completely safe to use and has few to no adverse effects when taken as prescribed. As a result, the supplement is ideal for everyday usage.

All of the components in Resurge are natural. Each component has been thoroughly studied to guarantee that it is both safe and efficient for weight reduction. There are no hazardous chemicals or synthetic ingredients in this product.

How to Request a Refund

Resurge comes with a 60-day money back guarantee, as previously mentioned. While the supplement has a lot of favorable customer reviews, everyone’s experience with Resurge will be different.

You can contact Resurge’s customer support staff if you’re unsatisfied with the service for any reason. They’ll get back to you within 48 hours and begin the refund procedure. The only thing to keep in mind is that you must return the item within 60 days after purchase.

The nicest thing is that you may return the item even if you have already used it. So, if you purchase two bottles and decide to return them after 45 days, you can do so. To get a refund, all you have to do is return the empty bottle.

The majority of refunds are processed within three to five business days.

Ideally whom Is Resurge Appropriate for?

Resurge is an excellent weight-loss product for anyone who is having trouble losing weight. The strong all-natural compounds are especially beneficial to individuals over the age of 35, but anybody may benefit from them. Resurge is designed to increase metabolism and help the body burn fat instead of storing it. The pill also enhances sleep quality, allowing you to feel your best when you wake up.

Resurge, on the other hand, isn’t for everyone. Do not use this product if you are pregnant, intending to become pregnant, or nursing. Anyone under the age of 18 is also not permitted to use Resurge. Before using Resurge or any other supplement, anybody with a chronic health condition should get medical advice.

Are there any recurrence of complaints?

Resurge is supported by scientific evidence, high-quality components, and a slew of favorable customer feedback. These elements say eloquently about the product’s credibility. The supplement is likewise manufactured in the United States, and it adheres to stringent rules and laws.

While no product is flawless, consumers who have used Resurge have had no major issues. The majority of people have nothing but good things to say about the supplement.

Of course, there have been occasional complaints from customers who have acquired phony Resurge unintentionally. Only purchase from the official manufacturer’s website for the best results.

What is the serving size per bottle and how should it be consumed?

Each container includes 120 caps, enough to last for 30 days. To obtain the finest benefits, it’s recommended that you take four capsules before night.

Resurge should be taken 30-60 minutes before bedtime. It might take anywhere between 30 and 40 minutes to get the full benefits. What matters is that you take the supplement before going to bed. Resurge should not be used first thing in the morning or in the middle of the day.

While four capsules per day is the suggested amount, you can start with two and increase as needed. Because the substance makes you tired and sleepy, it’s best to consume no more than four capsules each day.

What Are the Advantages of Purchasing Resurge Capsules in Bulk?

Resurge does not guarantee immediate results. In fact, you may need to wait 30-60 days to experience the full effects of the supplement. This is true of most supplements, as the chemicals need time to accumulate in the body.

Chemical-based supplements usually provide faster benefits, but they also come with a higher risk of severe side effects. You just have to wait a month or two for the all-natural effects with Resurge.

You never have to worry about running out of medication or skipping a dosage when you buy in bulk. Remember that for Resurge to function, you must be consistent. The supplement must be consumed on a regular basis. You’ll always have tomorrow’s dosage ready if you buy three or six bottles at once.

Even better, when you buy in bulk, you save money on each bottle! Nothing beats saving money on a high-quality solution that can finally help you lose those stubborn pounds.

Are you able to purchase Resurge on Amazon?

Only the official website of the manufacturer sells Resurge. Legitimate Resurge isn’t available for purchase on Amazon or any other online retailer. This product is also not sold at any local health stores such as CVS, GNC, or Walgreens. While this may change in the future, any items offered under the brand Resurge that are not purchased from the official website are fake.

The Best Weight-Loss Products

1. Elm & Rye Fat Burner

2. SkinnyFit Beauty Juice

3. Resurge

4. Aging Reset Essentials

5. Life Extension GEROPROTECT Stem Cell
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Kegel exercises

Kegel Exercises: A How-To Guide

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Urinary incontinence and other pelvic floor disorders can be prevented or controlled with kegel exercises. Here’s how to do Kegel exercises correctly, step by step.

The pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum, are strengthened with kegel exercises. Kegel exercises, commonly known as pelvic floor muscle training, can be performed at any time. Begin by learning about the benefits of Kegel exercises, and then follow these instructions for contracting and releasing your pelvic floor muscles.

Why are Kegel exercises important?

Pregnancy, delivery, surgery, age, prolonged straining from constipation or persistent coughing, and being overweight are all factors that might weaken your pelvic floor muscles.

You might want to strengthen your pelvic muscles, as well as your abs, if you have ever: 

  • While sneezing, laughing, or coughing, leak a few droplets of pee (stress incontinence)
  • Just before losing a big volume of pee, have a strong, abrupt need to urinate (urinary urge incontinence)
  • Stool with a leak (fecal incontinence)

Kegel exercises can also be used to help alleviate discomfort during pregnancy or after childbirth.

Women who have significant urine leakage when they sneeze, cough, or laugh will benefit less from kegel exercises. Kegel exercises are also ineffective for women who leak tiny volumes of pee owing to a full bladder (overflow incontinence).

Pelvic floor muscles, and bladder placement

What are Kegel exercises and how do you practice them?

To get started, follow these steps:

  • Find the appropriate muscles. Stop urinating in the middle of it to identify your pelvic floor muscles. You may practice the exercises in any position after you’ve identified your pelvic floor muscles, though lying down may be the most convenient at first.
  • Make improvements to your technique. Imagine you’re sitting on a marble and tense your pelvic muscles as though you’re raising the marble to conduct Kegels. Experiment with it for three seconds at a time, then relax for three seconds.
  • Maintain your concentration. Concentrate solely on contracting your pelvic floor muscles for the maximum effects. Avoid flexing the muscles in your belly, thighs, and buttocks. Hold your breath as little as possible. Instead, take deep breaths throughout the workouts.
  • REPEAT, at least 3x per day. Aim for three sets of 10 to 15 repetitions each day at the very least.

Kegel exercises should not be used to start and stop your urine stream. When you do Kegel exercises while emptying your bladder, you risk incomplete bladder emptying, which raises the risk of a urinary tract infection.

When you’re facing difficulties.


Don’t be afraid to seek assistance if you’re having difficulties completing Kegel exercises. Your doctor or another health care provider can provide valuable input to help you isolate and exercise the proper muscles.

Vaginal weighted cones or biofeedback may be helpful in some situations. You put a vaginal cone into your vagina and utilize pelvic muscle contractions to keep it in place as you go about your regular activities. A pressure sensor is inserted into your vaginal or rectum during a biofeedback session by your doctor or another health care professional. A monitor will measure and display your pelvic floor activity when you relax and contract your pelvic floor muscles.

When should you anticipate results?

If you practice Kegel exercises on a regular basis, you should see effects in a few weeks to a few months, such as less frequent pee leaks. Make Kegel exercises a part of your everyday regimen for long-term advantages.

For a complete program that effectively and safely strengthen the pelvic floor and core. ====>

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