This 2-minute exercise is just as beneficial as a 30-minute spin class, finds study

Exercise can be hard to grapple with if you’re not a natural-born gym fanatic - and one of the biggest issues to contend with is fitting a workout into a busy schedule. 

Well, a new study has found that benefitting your body could take you just two minutes. In fact, just 120 seconds of high-intensity exercise could be as good for you as 30 minutes of spinning.

Conducted by scientists from Victoria University in Australia, researchers asked participants to join three exercise sessions of different intensities over a specific time period - with seven days or more of rest in between.

In the first session, participants were asked to cycle continuously for 30 minutes at 50 per cent effort. The second session saw people cycle for five four-minute time periods at 75 per cent effort, with one-minute rest between slots. The final session got participants to perform four 30-second cycling sprints at 100 per cent effort with a four and a half minute resting period in between.

Following the end of each session, the researchers then calculated how much energy each participant had used up by comparing a muscle biopsy from each person’s thigh before, immediately after, and three hours after finishing the workout. 

The researchers found that the mitochondria - a structure that produces the energy currency of the cell - in the participants' thigh muscles were almost identical between the high-intensity slot and the longer ride.

Source

A Total-Body Resistance Band Workout You Can Do Anywhere

Resistance bands are one of the most versatile strength-training tools out there. Unlike dumbbells or kettlebells, which are obviously great but are large and heavy, resistance bands are small, lightweight, and easy to tote around wherever your workouts take you. They can be used to work pretty much every body part. And they don't put much pressure on your joints.

"Think about pressing a heavy dumbbell overhead and then quickly bending at the elbow to return to neutral. All the weight comes down into your elbow joint," Melody Scharff, a certified personal trainer at Fhitting Room in New York City, tells SELF. For some people, that can be uncomfortable or cause problems over time. When you use resistance bands, on the other hand, you maintain constant tension in the concentric (lifting) and eccentric (lowering) part of an exercise, so there's no external load putting extra pressure on you. You also are in full control of the resistance, eliminating the change you'll take on more than you can handle and risk injuring yourself.

Scharff adds that because of this, and because of their versatility, resistance bands are great for so many different groups of people. "I think they are a super approachable tool, so they are good for anyone just getting started in their workout journey. They are super portable so they are good for anyone who travels," she says.

To help you reap the benefits of resistance bands, Scharff put together a full-body workout that uses nothing more than your bodyweight and a resistance band.

The overall goal of the workout is to work many different muscle groups—"this leads to a more efficient workout," Scharff says. "In a full-body program like this, we move from one area of the body to another to allow for recovery while we're still working." To get the full benefits, Scharff suggests taking minimal breaks in between each exercise. "Not only are you getting stronger, but the constant movement and change from move to move is really going to keep your heart rate up." After each round and each circuit, rest for about 60 seconds. (Though if you need to rest more, that's totally OK. Do what feels best for your body.)

Source

Post-pregnancy workout ideas that you can do with your baby

Most new moms eagerly await the day when they can dust off their pre-pregnancy jeans, pull them on – and actually manage to fasten them. Shaking off that stubborn baby weight is difficult enough, but between endless diaper changes, feeds, and everyday chores, finding the time to regain your pre-pregnancy body can seem downright impossible.

Can't seem to fit in a minute of me-time? Don’t despair. There are loads of exercises you can do with your baby. And the best part? Sweating it out with your sweetpea boasts a three-fold advantage of providing bonding time, entertainment, and a rewarding workout.
If you've been given the greenlight by your physician and you're ready to rock, check out our favorite mom and baby-friendly exercises below.

Go for a stroll
Being cooped up all day can take a toll on both your physical and mental well-being. Getting out and about with your bub will help you get your daily dose of vitamin D while providing some light exercise at the same time. Packing a diaper bag and strapping your baby into her stroller is a great place to start if you're looking for a gentle and stress-free way to ease back into an active lifestyle. Walking at a moderate pace for as few as 20 minutes a day can boost overall health and help shrink your waistline – and we’re willing to bet your baby will love it too.  

Pick up the pace
Ready for something a little more intense? Whether you're an avid runner or just want to get your heart-rate up, taking a jog is sure-fire way to burn off excess calories. If your little one is at least six months old and can comfortably hold his head up, investing in a jogging stroller will allow you to get your daily cardio session out of the way while your tot gets to go for a joyride.  

Use your baby for strength training
Every mom is familiar with the muscle strain that results from lugging a baby around all day. Make your baby's ever-increasing weight work to your advantage by including her in your resistance training routine. When done regularly, these moves can help firm and sculpt muscles, and might even elicit a few giggles from your little one while you're at it.

Overhead presses.
Baby overhead presses can be done either seated or standing. Although you won't be able to get the full range of motion as you would when using dumbbells or a barbell, your shoulders and deltoids will still get a mighty workout. Keeping your core tight throughout will help you maintain proper form and firm up your abdominal muscles. Word to the wise: Don't attempt this exercise right after a feed – surprise spit-ups can put a serious damper on your workout.

Source

Reasons why every home should have a Massage Chair

Massage chair is one of the best, most relaxing, and affordable way to bring affordable relaxation into your home! If this reason wasn’t enough, let us give you three compelling reasons to invest in a massage chair today! 

It Actually Saves you Money
Many people falsely believe that massage chairs are an expensive comfort! However, this cannot be farther from the truth. In fact, believe it or not, a professional massage over the years will cost you way more in the long run! A massage chair, on the other hand, gives you similar comfort, at your own convenience, and is a one-time investment only. 

A Relaxing Massage at your Disposal, Round-the-Clock
By installing a massage chair in your home, you can have access to a spa-like massage whenever you want! No need to pre-book appointments, drive half-way across the city, and sit in a waiting room while your masseuse prepares your massage table. 

Instead, you can get a massage chair home and enjoy its relaxing benefits any time of the day. Why make the process so much more complex when you can get straight to the good part? 

Just come home, kick back, and relax. Let the chair unleash its magic as it melts all your tiredness away. Be it early morning on a Monday or late night on Saturday, a massage chair at home is always at your disposal to give you ultimate comfort when you need it the most.

Make your Home a Personalized Spa
A massage chair can be placed in a room that can be turned into your private zone or home spa. A massage chair room can be a well-rounded experience and not just a simple chair. Add some scented candles for the elements of aromatherapy with massage therapy. 

Imagine coming home after a long and tiring day and slipping right into the chair that is designed to perfection to give you absolute comfort and invigorate your fatigued body.

Massage chair is not just about luxurious comfort. Many experts recommend people to invest in a massage chair mostly for its health benefits and emotional wellbeing apart from the relaxation it offers. 

Original Article

Exercise tips, here’s why breath is the most important thing during workout

Breath is an important aspect of workout as it supports all the other functions. Here are some tips to get your breathing right based on the kind of exercise you are attempting.

For cardio: 

When you’re doing a cardio activity, you must opt for long breaths. Avoid shallow, short breaths as that indicates that you are working too hard. It also means that you have not set a good breathing schedule during the workout. Go for stronger and deeper breaths and find your rhythm as you go along. For instance, if you’re running, then match your breath to your steps and create your own pattern. Similarly, whether you’re on the stepper, a stationary bike or an elliptical trainer, you can find a rhythm to match your actions.

For strength training:

Breath is important, especially when you’re attempting heavy lifts. When you’re doing strength training, breathe out during the difficult part of the lift. This will help you be more steady. For instance, you exhale when you are lifting a dumbbell to your shoulder during a bicep curl or a push up. You inhale when you bend your elbows to lower your body towards the floor. Exhaling at the right time will help you engage your core better and give you an effective workout.

For stretching:

This is the time when you want to help your body relax. So, opt for slow and steady breathing. Try to focus on your breathing from the diaphragm, this will make your stomach move in and out. Slow steady breathing is preferable when stretching and will help you relax.

Source

5 Pilates Ab Exercises You Can Do In 5 Minutes

If you have ever been to a Pilates class, you will already be aware that there is a high chance you will find it difficult to laugh or cough the next day without feeling your abs! Who doesn’t love the feeling of sore abs though, right?

Pilates has a reputation for being one of the best ab workouts around due to its focus on correct form and technique. That's why celebs and models alike are picking up this ever-growing fitness trend and making it part of their daily life.
Pregnant ladies – as a pre and post-natal trained instructor, I advise you not to do this workout. Ab workouts like this one, are a big no-no when you are pregnant and there are much better exercises you could be doing for your body during this time.
So, get your stopwatch out and give it a go!

WORKOUT STRUCTURE

• Perform each exercise for 45 seconds with 15 seconds rest in between.
• Total workout time = 5 minutes

1. DEAD BUG

Set up: Lying on your back with your spine imprinted, legs in the tabletop position and your arms reaching up towards the ceiling.

2. AB CURL

Set up: Lie on your back with your spine in neutral, knees bent and feet flat. Interlock your hands behind your head and let the weight of your head relax into your hands.

3. AB CURL WITH LEGS IN TABLETOP

Set up: Lying on your back with your spine imprinted and legs in the tabletop position. Interlock your hands behind your head and let the weight of your head relax into your hands.

4. SINGLE LEG STRETCH

Set up: Lying on your back with your spine imprinted and your legs in the tabletop position. Lift up into an abdominal curl and interlock your hands around your right shin. Press your hands down into your shin to lift your chest and head off the ground, as high as you can.

5. CRISS CROSS

Set up: Lying on your back with your spine imprinted, legs in the tabletop position and your hands interlocking behind your head.
Reference
https://www.womenshealth.com.au/pilates-5-min-abs-workout?category=Fitness

Reasons You’re Hated at the Gym

In most of the places we frequent each day, the code of conduct is well-known.
Know your order before you get to the coffee-shop counter. Merge every other car during your commute. Don’t hit on people at the office.
But there are other places where the rules seem … Unsettled? Forgotten? Null and void?
At the top of the list: the loud, sweaty, animalistic twilight zone we call the gym.
In service of making sure you’re not the resident a-hole at your studio of choice, we spoke with 11 fitness pros about what is (and isn’t) acceptable behavior.
The final word on gym pickups included.
1. Inverting? Make sure you’re covered up.
2. Do not hit on people, and definitely do not stalk them
3. Be proactive in offering a chance to work in
4. Don’t be the stinky guy
5. If you’re sick, stay home or sanitize
6. “Beasting out” is no excuse to act like an animal
7. Know when (and when not) to ask for a spot
8. Ditch the “alpha male” charade (or face the consequences)
9. Keep the grunting to a minimum
10. If you’re out of control, you need less weight or a spotter
11. Spend less (or no) time on your phone
12. Remember, slamming weights doesn’t impress anyone
13. Clean up your equipment (and perspiration)
14. Double-check before taking over a machine, apparatus or area
15. Don’t make people tell you to use your indoor voice
16. Don’t dole out advice, even to friends (unless you’re a professional)
17. Never rewear clothes that have been sitting in your gym bag
18. Treat everyone equally and forget the hierarchy
19. Don’t assume people need help
20. Don’t assume people don’t know what they’re doing
21. Looking to pick up women? Go somewhere else.
22. That said, acquaintances can be made — so long as it happens naturally
Referencehttp://www.realclearlife.com/health/11-fitness-pros-on-gym-etiquette/

10-Minute Butt and Core Pilates Workout You Can Do in Your Living Room

It's hard to overstate how important a strong core and strong glutes are. As a fitness editor and certified trainer, I find myself harping on both of these things quite often—whether I'm talking about how a strong butt can help improve your running or how focusing on your core can be useful for relieving lower back pain. Both of these major muscle groups play a huge role in the majority of our movements, so the stronger they are, the more efficiently you can move.

When it comes to working both the glutes and core, Pilates is a great option. The low-intensity workout focuses on small, controlled movements that target specific muscles. "Focusing on that control helps isolate the muscles being targeted and lets you work them deeper, which is what makes Pilates so good and effective for working the core and butt," Manuela Sanchez, certified Pilates instructor at Club Pilates in Brooklyn, tells SELF.

She adds that the mind-body focus of Pilates—it's meant to be done in a precise, slow, focused manner—is beneficial. When you're thinking about the muscles you're working (what trainers often call "minding your muscle), it can help you better engage them.

The Workout

Moves

• The One Hundred — 5 reps
• Articulated Bridging — 8 reps
• Single-Leg Bridge — 8 reps each side
• Criss-Cross — 30 reps, alternating sides
• Leg Circles — 20 reps each side

Directions

Do all five exercises, for the set amount of reps. Try to rest as little as possible in between each one. If you want a longer workout, repeat the entire circuit a second time.

The One Hundred

• Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
• Curl your head up to engage your abs, reaching your arms long alongside your body, palms down.
• Pump your arms up and down as you inhale for 5 counts and exhale for 5 counts. That's 1 rep.
• Do 5 reps. 

Articulated Bridging

• Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
• Squeeze your glutes and abs and push through your heels as you lift your hips a few inches off the floor, starting with your pelvis, then lower back, and then mid back.
• Pause and squeeze your glutes at the top. Your body should form a straight line from your shoulders to your knees.
• Then, slowly lower down in the reverse order—mid back, lower back, pelvis—to return to the starting position. That's 1 rep.
• Do 8 reps

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Which workout is best: High or low intensity?

High-intensity interval training has become a big deal among workout enthusiasts, who like the short bursts of intense exercise alternated with longer periods of rest.

But some folks still prefer low intensity workouts — repetitive moderate motion for 30 to 45 minutes.

So which is better for you?

“They both have their place,” said Niki Davis, fitness manager at the 365,000-square-foot RDV Sportsplex Athletic Club in Maitland. “Decide for yourself that you’re going to be someone who includes exercise in your life and just try to figure out what that is for you.”

The difference between the two workouts, obviously, begins with intensity. Yet, as you look at your fitness — both how to get it and how to keep it — there is much more to consider.

Heart rate. Regimen. Recovery. Types of exercises. Fitness goals. Time available. Those are just a few of the key variables, local fitness experts say.

High-intensity exercises produce heart rates of 80 percent to 90 percent of your maximum in short intervals followed by time to recover, Mowery said. Think pushing a sled, running with weighs or sprinting.

“You’re going to work as hard as you can,” Mowery said, noting that 30 seconds of sprinting followed by a one-minute recovery could be repeated for a total of 20 minutes.

Meanwhile, low-intensity training targets 60 percent to 70 percent of your maximum heart rate, from sustained effort as opposed to short intervals, with the exercise typically in the form of walking, swimming, jogging or biking at a relatively slow pace.

THAT’S INTENSE

In the past several years, high-intensity workouts have gained popularity, thanks in part to CrossFit, said Tyler Farwell, a medical wellness manager at Florida Hospital. CrossFit involves everything from dusty hill sprints and sandbag carries to ocean swims, and the type of training has been popularized by televised events such as the CrossFit Games on ESPN, Farwell said.

THAT’S INTENSE

In the past several years, high-intensity workouts have gained popularity, thanks in part to CrossFit, said Tyler Farwell, a medical wellness manager at Florida Hospital. CrossFit involves everything from dusty hill sprints and sandbag carries to ocean swims, and the type of training has been popularized by televised events such as the CrossFit Games on ESPN, Farwell said.

Read more here

http://www.staradvertiser.com/2018/09/12/features/which-workout-is-best-high-or-low-intensity/

Top 5 workouts that will rev up your flexibility

1. You can do Pilates: Yes, you have heard it right! Pilates can be beneficial for your health. It can help you to battle the bulge, improve your blood circulation and enhance your flexibility. It mainly focuses on your core, neck, thighs and inner thighs and can be helpful to strengthen your back and hips and improve your flexibility. So, just start doing it right away!
   
2. You can do Tai Chi: It is one of the most effective methods to improve your flexibility. It not only helps you to relax but it can help you to prevent from injuries, the constant movements can help you to stretch and enhance your posture. So, get, set and go!
   
3. You can dance your way to flexibility: The next time you hear your favourite song just get on the floor and shake your leg. it will help you to build stronger bones, improve your hand-eye-coordination too. Moreover, it is one of the great ways to improve your flexibility. So, you can opt for Zumba and many other dance forms.
   
4. You can do yoga: Yoga has amazing benefits which can improve your overall well-being. It can improve your breathing and also the different asanas which are performed in yoga require efficient movements. The bonus: You can become flexible!
   
5. You should stretch: Stretching can be helpful in improving the range of movement in a joint. If you have any nagging injuries you can do light stretches which can help you to become flexible and stay fit. If you do a pre-workout stretching session it can help you to improve your flexibility as it prepares your body to exercise.

If Your Workouts Last Longer Than 13 Minutes, Science Says You're Wasting Your Time

Unless you have unlimited time and an unnatural enthusiasm for exercise, chances are you want to work out as little as possible to reap all the benefits. To get a sense of how much time and effort you have to put in to get the job done, a team of researchers put 34 fit dudes on one of three fitness routines for a study that was recently published in Medicine & Science in Sports & Exercise.

Although everyone performed the same seven exercises, like leg and chest presses, using weights heavy enough to exhaust their muscles after eight to 12 reps three times a week for eight weeks, the first group did just one set of each move while the second repeated the routine three times per session, and the third completed the entire workout five times during each gym visit.

The length of each workout varied: The single-set participants spent just 13 minutes working out, while members of the three-set group took 40 minutes to get through their exercises, and those who were prescribed five sets went at it for 70 minutes.

Although more research is needed to confirm the implications of these findings for women, "it looks like 13 minutes in the gym can lead to significant improvements” in strength, Schoenfeld said.

If this inspires you to halve you workout immediately, but you're new to the whole heavy-lifting thing, ask a trainer about proper form since injuries will set you back regardless of how hard you work it.

Source

https://www.cosmopolitan.com/health-fitness/a23100758/strength-training-sets-study/

Why You Should Add Lateral Exercises to Your Workouts

If you're a runner or cyclist, you mostly move your body forward when you exercise. If you're a weightlifter or swimmer, you might occasionally move your body backward by doing reverse lunges or backstroke. But the reality is, the most popular activities people choose for getting fit don't generally require moving to the side.

Why Lateral Movement Matters 
So why are we making such a big deal about moving side-to-side? "It's typically not asked of us often," says Joe Holder, trainer and member of The Vitamin Shoppe Wellness Council. "We move front to back and rarely side to side because we like to lead with our eyes first." Plus, our environments are much more controlled (think sitting in front of a computer, sitting in a car, walking down the street) than they were in the past, when multi-plane motion was much more necessary, he says.

It can help prevent injury and may help even out imbalances. 
"Forward movements like running and biking use the same dominant muscles, stressing your hamstrings, calves, and quads," explains Tara Laferrara, a certified personal trainer, yoga teacher, founder of the TL Method, and co-owner of Compass Fitness. "You stress the dominant muscle groups, causing them to become increasingly stronger as your smaller muscles stay the same." This can cause an imbalance, which can lead to injury. "Working the muscles on the inside and outside of your legs, for example, helps stabilize your hips and pelvis, keeping you injury-free," she adds. (See: How to Diagnose and Fix Some of Your Body Imbalances)It can help prevent injury and may help even out imbalances. "Forward movements like running and biking use the same dominant muscles, stressing your hamstrings, calves, and quads," explains Tara Laferrara, a certified personal trainer, yoga teacher, founder of the TL Method, and co-owner of Compass Fitness. "You stress the dominant muscle groups, causing them to become increasingly stronger as your smaller muscles stay the same." This can cause an imbalance, which can lead to injury. "Working the muscles on the inside and outside of your legs, for example, helps stabilize your hips and pelvis, keeping you injury-free," she adds. (See: How to Diagnose and Fix Some of Your Body Imbalances)

It can make you stronger. 

"Working smaller stabilizer muscles is just as important as working larger dominant muscles because it gets them ready for high performance," says Laferrara. "Firing up your inner thighs and glutes gets your hamstrings ready to deadlift 200 pounds." Talk about #goals.

Source
https://www.shape.com/fitness/tips/why-you-need-lateral-exercises-benefits-workouts

Why Aqua Boxing Is A Game Changer For Your Workouts

Gigi and Bella are fans. Laura Henshaw and Steph Smith swear by it. Heck, Alicia Vikander used it to help her get into Lara Croft mode for Tomb Raider. Yep, boxing workouts are a fitness staple for many of us these days – which is why I found myself, red-faced and hair akimbo, sweating it out through Sydney’s new class du jour, Smash Boxing at Flow Athletic.

A 45-minute combination of boxing, HIIT cardio and functional strength moves, the class sees you take on circuits of body-weight moves, cardio-equipment time (hey, rower) as well as sessions on punching bags. But, these aren’t any old bags – these are aqua bags, full of water.

Aqua bags offer less joint pain on impact and more positive resistance, allowing you to hit the bag for longer,” says Ben Lucas, trainer and owner of Flow Athletic, who explains that the aqua boxing trend was first spotted on the NYC fitness scene. “Traditional heavy boxing bags can cause wear and tear on your joints and are more prone to cause injury.

“Aqua bags have been tested by boxing professionals and MMA experts around the world. They support good form, power, speed and are much easier on your knuckles, wrist and joints.”

Start with a low number of repetitions and increase when you feel more confident increase.” 

10x straight punches

10x left-arm straight jabs

10x right-arm straight jabs

10x squat double-arm straight punch

5x squat left-arm hook

5x squat right-arm hook

10x upper cuts

5x above-head punches

SOURCE

https://www.womenshealth.com.au/what-is-aqua-boxing

The Top 6 Reasons Why Your Body May Not Be Responding To Your Workouts

1. Consistency – If you workout off and on. Some weeks you work out 5 days a week then you might workout 1 or 2 days the next week. Or you workout consistently for a month then get busy and don’t workout for a week or 2.

2. Not having a plan – If you show up at the gym 5 days a week and just take whatever class is on the schedule or wonder around to some random machines without a plan its like grabbing some wood, nails and hammer and expecting to build your dream home.

3. Not working out in the correct culture for your motivation – Its important to know what motivates you. Are you better with an appointment and a one on one with a trainer. if you know you need the constant attention and motivation from a trainer then a class would not be the best choice for you. If you are motivated by camaraderie a trainer would not be the best way to go you would be motivated by a group class.

4. You get out of a workout what you put into a workout – If you show up for a class, appointment, turn on a video or meet a group at a park. Be ready to make every minute count!! Be present! Be on time!! Be ready to workout. You can show up to a workout and fudge your way through it and no one will know (well actually your trainer or group instructor will know) and you will not receive the results you are looking for.

5. Not taking responsibility for your results – You alone are responsible for your results. If something isn’t working get informed and change it. You might not be doing the right workouts for your goal. Don’t continue a workout because its popular or the new “hottest” workout.

6. Not using proper form in your workouts – When you are working out know what muscles are utilized while you are performing the movement. If you just use movement without activating the muscle you will achieve a small amount of results but you are opening up the risk of injury to your body and you will never achieve the results that can only come from the muscle being the lead for all movements in your body.

Source
http://www.hometownstation.com/santa-clarita-news/health-and-beauty/ellen-como-fitness/the-top-reasons-why-your-body-may-not-be-responding-to-your-workouts-248109

4 Arm Exercises Every Backpacker Should Know

Crawlers

What A dynamic plank that moves from hands to elbows
Why Strengthen your shoulder girdle (the muscles stretching from your clavicle to your shoulder and down below your armpit), triceps, and core for better control with trekking poles.

Shoulder Shrugs

What A simple hanging exercise
Why Strengthen forearms for scrambling, and rear deltoids and rotator cuffs to build up weight-bearing shoulder strength.

Standing Preacher Curls

What Angled, standing arm curl
Why Isolate your biceps and forearm flexor muscles for even development across your arm to prevent tendonitis from repetitive use of trekking poles.

Triceps Push-Downs

What A traditional push-down movement
Why Develop triceps for better scrambling and balanced arm strength.
Source
https://www.backpacker.com/skills/4-arm-exercises-for-backpackers

FOLLOW THESE EASY TIPS TO TOTALLY UPGRADE YOUR 20S

MAKE A BUDGET

Wait! Come back! Budgeting is to money what the gym is to strength: a small daily grind, that quickly gets you in the best (financial) shape of your life. A budget doesn’t say “No” to your desires, it charts a realistic map for saying “Yes” to them.

MASTER FIVE GREAT DISHES

Learning to cook is great for your new budget, since food costs plummet even as you eat healthier. But we get it, not everybody enjoys impressing romantic partners with incredible food for pennies. Even so, learn a few dishes to get you through the week, and you’ll absorb basic food prep skills to diversify later.

PLAY WITH (TWO GREAT) KNIVES

A quality knife will save you hours of food prep frustration. Since 90% of your slicing and/or dicing uses a chef’s knife or a paring knife, drop $20 on a couple of decent knives at an off-price department store. Forgo the pricey block of specialty blades until you find a great deal.

THROW AN ACTUAL ADULT DINNER PARTY

No, not a red cup backyard rager. Grab a recipe book, and show off your newly versatile knife skills with an elegant evening of refined conversation and fine dining. Tell friends to bring a bottle of cheap yet quality wine from Argentina, South Africa, or Australia. Put drinks and snacks in their hands when they arrive, so everybody can relax together while dinner finishes cooking. Your goal: Go out of the way to make every single guest feel like the party couldn’t have happened without them.

GET IN SHAPE WITHOUT AN EXPENSIVE GYM

Gyms can be absolutely worth it, but you get what you put into them, so develop the basics first and learn to appreciate the burn of exhausted muscles. Bodyweight exercises coordinate major and minor muscles while perfecting form and minimizing injury risk.

Read full article
https://www.thrillist.com/lifestyle/nation/follow-these-easy-steps-to-totally-upgrade-your-20s#

Do you workout at home? There's a smart mirror for that

In the gym, you often workout in front of a mirror; they're not only useful for checking your form, but for checking out your Sweaty Betty leggings and Lulumelon vest too. If watching yourself is the one thing missing from your at-home workout, then praise the fitness lords that be for Mirror, a smart mirror that's going to show you your form and a whole lot more.

The interview Mirror lets you come face-to-face with a trainer, who can take you through a whole timetable of classes from cardio to barre, Pilates to boxing, all of which you can tailor to your own fitness levels and goals. The trainer will even give you shout-outs to keep you motivated and real-time instructions, so you don't slack off for a snack. You can even train live with other members of the community and earn points from wearing a heart rate monitor that tracks your activity.

The catch? It's not cheap - the Mirror just went on sale for $1,495 plus a $39 monthly subscription. But it does have at least 50 real-time sessions streaming a week plus a catalogue of workouts for the days you want to do get fit at midnight or squeeze one in before breakfast. Selfie fans will love that the Mirror has their selfie needs covered, with a built-in camera so you snap away as you squat. The product is the brainchild of Brynn Putnam, a former professional dancer in the New York City Ballet who opened a chain of fitness studios. She says the idea was born out of her own lack of time to get to the gym, and she started to think about ways in which she could workout at home as well as you can in a fitness studio. So while it might not have quite the same atmosphere as a busy HIIT class and might mean you have to rearrange your living room every time you want to sweat, it could be the future of exercise.

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Get Your Lower Abs to Show With This Trainer's 2-Move Exercise Ball Workout

In order to build muscle and strength in any muscle group, you need to constantly switch up the stimuli (exercises, sets, reps, and weight). If you're trying to strengthen and tone your abs but are only doing crunches, at some point you're going to hit a plateau. Thankfully, Shona Vertue, London-based trainer, has an intense two-move ab workout that will prevent you from ever hitting a plateau when it comes to your core strength.

The workout:

1. Ball pike to bent knee pike: 20 reps
2. Ball crunch with raised feet: 30 reps

In her Instagram caption, Shona explained that raising your hands and your feet will make the exercises more challenging. "Squeeze your hamstrings and glutes during the crunch position to activate more lower abdominal fibres," she added. Alternate between the two exercises above, completing three sets total.

See how Shona performs each move in the video above!

What to eat before a workout to lose weight and build muscle

The best foods to eat before exercising depend on the type of workout and a person's goals. Foods rich in protein, for example, can help a person to build muscle with resistance training.

Protein

Protein supplies amino acids, and both are essential for a range of bodily functions, including the building, maintenance, and repair of muscle fibers.

Eating a meal that contains a significant amount of lean protein before exercising can help to improve performance.

High-protein foods

The following are some examples of healthful foods that are rich in protein:

• fish, such as salmon and tuna
• poultry, such as chicken and turkey
• nuts
• beans
• lentils
• eggs
• soy

Carbohydrates

Carbohydrates are an essential energy source.

Consuming the right amount of carbohydrates before a workout will ensure that the body has enough energy to perform well.

This is true for people engaging in cardiovascular and resistance exercises, among other kinds.

Complex carbohydrate foods

Below are some examples of healthful foods that contain complex carbohydrates:

• broccoli, sweet potatoes, and other vegetables
• whole-grain pasta
• beans
• lentils
• brown rice
• oats
• whole-grain bread

Fats

Fats are an essential energy source.

Traditionally, medical professionals have advised against consuming high-fat meals before exercise because the body digests fats more slowly than carbohydrates. This means that the body may not be able to break down and absorb fats before a workout begins.

Healthful-fat foods

Other types of fats are, however, highly nutritious. Unsaturated fats, for example, provide a range of health benefits.

Below are some foods rich in unsaturated fats:

• avocados
• nuts and seeds
• olive oil

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This 4-Week Workout Program Builds Muscle at Any Age

If you’re over 40, sarcopenia, the age-related loss of muscle, is starting to 

shrink your biceps, and your VO2 max is in decline. Oh, and you want to spend more time with your family. More than ever, you need a muscle-building approach that utilizes new science but doesn’t trap you in the gym for hours.

You get that with MA40, Men’s Health’s new workout video. Designed by Activlab trainer David Jack, who’s 45 but can still do handstands with ease (that’s him showing off above), MA40 is designed for busy 40-plus guys looking to get in peak shape.

1. Warmup

Bear Hold Mobility Flow

BEN GOLDSTEIN

4 minutes

Move through each of these steps, working to be as smooth and controlled as possible. Hold each position long enough to inhale and exhale once. Repeat the entire sequence as many times as you can in 4 minutes, being careful not to rush through any motion.

2. Back Strength Superset

Do 3 rounds of this circuit. Rest as needed so you can stay relaxed; you shouldn’t feel wiped out when you’re done.

Seated Band Row

BEN GOLDSTEIN

8 to 10 reps

Sit on the ground with your legs straight. A medium-heavy band should be around your heels, its handles in your hands. Keep your chest up and tighten your core. Look straight ahead. This is the start. Pull the handles toward your rib cage, focusing on pulling with the muscles in your back, not just your biceps. Hold for a moment, then return to the start. Do 8 to 10 reps.

3. Pull and Press Series

Set a timer for 8 minutes. Superset the two exercises for as many rounds as you can in that time. Focus on form during each exercise; take a few moments to gather yourself and recover between supersets if needed.

Split Stance Alternating Row

12 reps

Stand holding medium-weight dumbbells, with your right foot in front of your left. Hinge forward slightly at your hips; let the dumbbells hang naturally as you do. This is the starting position. Without turning your torso, row the left dumbbell toward your left hip; pause, then return to the starting position. Repeat on the right side. That’s 1 rep; do 12.

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