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Secrets to Achieving Six Pack Abs for Women #shorts #sixpack #weightloss...

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Why Bananas are The Perfect Post-Workout Snack

It’s no secret that nutrition is essential to a productive workout session. You can spend countless hours lifting weights, but it’s not going to offer any tangible benefits unless you eat the right foods. Just because a food satisfies your hunger cravings, however, doesn’t necessarily mean it’s ideal for a post-workout snack. Bananas, though, are arguably one of the best snacks to eat after working out and here’s why.

Potassium

Bananas are an excellent source of potassium. Just a single banana contains roughly 422 mg of potassium. Why is this important? Well, potassium is essential for protein synthesis. It allows our body to use protein more efficiently; thus, resulting in improved muscle gains.

Natural Sugars

Another reason why bananas are the perfect post-workout snack is because they contain natural sugars. When you hear the word “sugar,” you may assume it’s bad. After all, excess sugar consumption has been linked to chronic diseases like diabetes, obesity and even heart disease. The sugars in bananas, however are natural sugars and not processed/refined sugars. As a result, they digest more slowly in the body and don’t cause the same harmful effects as their processed/refined counterpart.

Vitamin C

It may not contain the same concentration as citrus fruits, but bananas are still an excellent course of vitamin C. A single banana contains 17% of the average adult’s daily recommended intake of vitamin C. Therefore, consuming just one or two bananas daily can make a big impact in your vitamin C consumption. This is important because vitamin C promotes a healthy immune system; thus, fending off infectious disease and illness.

Carbohydrates

Carbohydrates are a vital component of muscle formation. Without carbohydrates, your body won’t have the energy needed to build new muscle tissue. While there are countless foods that offer carbs, bananas are an excellent source of this vital nutrient. A typical banana contains approximately 27 grams of carbohydrates, which translates into about 9% of your daily recommended intake.

Natural Packaging

Furthermore, you don’t have to worry about putting your banana in a plastic container or sealed bag. Like most fruits, bananas have their own natural packaging. When you get ready to enjoy it after a workout session, simply peel it back from the top and enjoy.

Inexpensive

Finally, bananas are relatively inexpensive when compared to other snacks. A protein bar, for instance, may cost $1 to $2. Depending on market prices, you can expect to pay just $0.10 to $0.30 cents for a banana.

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5 Tips to Reduce Belly Fat

Do you want a slimmer and more toned stomach? Well, you aren’t alone. Millions of men and women cite their abdomen as a “problem area.” Aside from the negative impact this has on your self-esteem, studies show that increased belly fat is a risk factor in heart disease, diabetes and other chronic diseases. Thankfully, though, you can reduce belly fat by following the tips listed below.

#1) Avoid Processed Sugar

Ask any nutritionist and he or she will agree: reducing belly fat begins in the kitchen. Consuming too much sugar, for instance, will result in increased belly fat. Your body will store any unused sugar as fat, resulting in a bigger waistline. So, try to consume no more than 38 grams of sugar daily if you’re a man or 25 grams if you’re a woman.

#2) Spend Less Time Sitting

In addition to cutting back on your daily sugar intake, you should also spend less time sitting. Studies show that the average American sits for approximately 13 hours a day -- a number that doesn’t include sleeping. All of this sitting can take a toll on your health, contributing to weight gain and belly fat.

#3) Avoid Trans Fat

Perhaps the worst ingredient to consume if you are trying to lose weight is trans fat. Commonly founded in microwavable popcorn, crackers and baked sweets, trans fat lowers levels of good cholesterol while simultaneously raising levels of bad cholesterol. As a result, it clogs the arteries, contributes to heart disease and promotes belly fat. Avoid all foods, beverages and other products containing trans fat.

#4) Cardio

Performing cardio is essential if you want to lose weight and reduce belly fat. Cardio is any type of exercise that increases your heart rate, such as running, jogging, cycling, etc. Ideally, you should perform at least 30 minutes of cardio daily to promote weight loss.

#5) Resistance Training

Cardio alone will set you on the right path to losing weight. However, you should still include resistance training exercises into your fitness regimen. Lifting weights is perhaps the most beneficial form of resistance training. Not only does it promote the development of muscle tissue, but it also burns calories; thus, helping you slim down.

These are just a few tips to help you lose belly fat. Most importantly, you need to continue your weight loss efforts. Far too many people begin an exercise and dieting routine, only to fall back into their old ways.

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Study: How Protein Affects Muscle Recovery

Want to know the secret to building bigger muscles? It requires three things: lifting weights, resting and eating right. Without an equal balance of these three essential elements, you’ll face an uphill battle trying to achieve your fitness  goals. However, a new study has revealed just how important the nutrient protein is to building muscle, and the results are somewhat surprising.

Commonly found in meat, dairy and nuts, it’s no secret that protein is important for muscle development and repair. To investigate the connection between protein and muscle function, researchers conducted a double-blind study of 11 men. Some of the participants were asked to drink milk protein for up to 12 hours after they worked out, whereas others were asked to consume a placebo. Neither group of participants were told what exactly they were consuming.

For the next seven days, researchers performed blood analysis on both groups of participants. So, what did they find? Researchers found that participants who consumed the milk protein  experienced greater effects regarding muscle recovery. This is important because lifting weights and performing other resistance-training exercises breaks down the muscle fibers, resulting in characteristic symptoms of delayed onset muscle soreness (DOMS) like inflammation, pain and soreness.

“We conclude that milk PRO supplementation following exercise-induced muscle trauma preserves proteasome activity and attenuates strength decline during the pro-inflammatory phase,” explained the study’s researchers.

The bottom line is that protein is essential for proper muscle recovery. Without protein -- or enough protein -- your body won’t have the nutrients it needs to repair damaged muscle tissue. In turn, this can increase the time it takes for your body to repair itself; thus, restricting your ability to work out.

Of course, there are several different forms of protein, not all of which involve dairy. While dairy protein is probably the most common and popular type, you can also find vegetable-based sources. Pea protein, for instance, is a popular alternative that many vegans prefer. There’s also hemp-based protein, which is another popular alternative. Regardless of which variety you choose, make sure protein is a fundamental component of your diet; otherwise, you’ll experience longer and more severe recovery periods following your workout sessions.

This study was published in the British Journal of Nutrition.

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5 Tips to Meet Your New Year’s Fitness Resolution

With a new year right around the corner, millions of men and women are making resolutions for better health and wellness. Not surprisingly, the most common New Year’s resolution is to lose weight. Statistics show that roughly half of the U.S. adult population wants to lose weight. But whether you are looking to lose weight or build muscle, there are a few thing you can do to increase your chances of success in 2018.

#1) Tell Friends

Once you‘ve made a New Year’s resolution, go ahead and let your friends and family know. Doing so essentially makes you commit to the resolution, as your friends and family “expect” you to fulfill it. Furthermore, they’ll help to keep you motivated throughout the process, giving you words of encouragement to fuel your workout sessions.

#2) Create a Plan

Perhaps the most important step in meeting your fitness goals for the year is to create a plan. While most people create New Year’s resolutions, few follow through with them. They may initially work out and eat right, only to fall back into their bad habits a few months later. To prevent this from happening, you need to create a plan outlining the way in which you’ll achieve your goals.

#3) Track Your Progress

Another tip is to track your progress. If you’re New Year’s resolution is to lose weight, for instance, keep track of how much you weigh. By stepping on the scales every day, you’ll see exactly how much you are losing. Even if you‘ve only lost five pounds, seeing that five pound difference will likely motivate you to continue

#4) Make it a Social Activity

Working out is just more fun when performed in a social setting. And since it’s a new year, you shouldn’t have problem finding other people who want to exercise with you. So, call up your friends and family to see if they are interested in working out.

#5) Don’t Overdo It

When it comes to meeting New Year’s resolution, the adage “slow and steady wins the race” holds true. In other words, don’t push yourself too hard. Continue to exercise and eat right according to your plan and you’ll eventually meet your goals.

These are just a few tips to help meet your New Year’s fitness resolutions. For other tips, check out some of our previous blog posts here MuscleIntensity.

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Study: Protein Substitute Quorn Beneficial for Bodybuilders

Because it’s a “meat substitute,” some people assume that Quorn doesn’t offer any real nutritional value, especially for bodybuilders. It’s no secret that protein is essential for building muscle mass. Without adequate protein, your body won’t be able to build bigger muscles. However, Quorn may offer the same muscle-building benefits as animal proteins, according to a new study.

Originally released in the 1980s, Quorn is a popular food product consumed by millions of men and women. Because it’s not made of actual meat, it’s vegan friendly -- and surprisingly, it may be just as good as animal protein sources.

According to a new study, proteins in Quorn foods have the same nutritional value as animal proteins. For the study, researchers from the University of Exeter recruited a dozen young men, half of whom were asked drink 20 grams of dairy mild, whereas the other half were asked to consume 20 grams of the Quorn protein mycoprotein. So, what did they find?

Researchers found that participants who consumed dairy milk experienced quicker digestion than their counterparts who consumed mycoprotein. However, both groups experienced the same amount of amino acids four afters after consuming the respective beverage. This led researchers to consume that Quorn, as well as other products containing mycoprotein, are just as beneficial as animal-based proteins.

“In the last decade or so, nutritional research has led to more and more people - including athletes and older people - being advised to consume more protein than the standard recommended daily allowance," said first author Mandy Dunlop, of the University of Exeter.

A problem of traditional diary protein that often goes unnoticed is its negative impact on the environment. Raising cows to produce milk is taxing to say the least. As such, there’s a certain “green” benefit to using Quorn that’s often overlooked.

News of Quorn’s benefits comes in the wake of recent legal action against the company for allegations that it mislabels its products. The lawsuit seeks to require Quorn to display a “mould” label.

Does this mean you should substitute all of your animal proteins for Quorn? Not necessarily, as animal proteins are probably still the best choice. Nonetheless, this study indicates that Quron can help facilitate the development of muscle tissue, as it yields similar amino acid activity as animal proteins.

This study was published in the British Journal of Nutrition.

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How to Find Your One-Rep Max

It’s no secret that lifting heavier weights translates into bigger gains. If you’re trying to burn calories and slim down, you can lift light-to-medium weights. But if you want to develop bigger muscles, you need to lift the heaviest weights possible. So, how exactly do you find your one-rep max?

As the name suggests, the one-rep max is the maximum amount of weight you can lift in a single rep. If you can lift 300 pounds in a barbell chest press once, your one-rep max for the barbell chest press is 300 pounds. But if you can lift it twice, you probably have a heavier one-rep max. Finding your one-rep max is essential if you want to turbocharge your workout routine and reap the benefits of bigger gains.

To find your one-rep max, you’ll need to perform some trial and error. This means testing different weights to see which one you can perform a single rep with. Keep in mind that different types of workouts will have drastically different weights. A barbell chest press, for instance, will likely have a significantly higher one-rep max than dumbbell bicep curl. Regardless, you need to experiment with different weights to find your one-rep max for the respective workout. Only then will you know exactly how much weight your body is capable of lifting.

Alternatively, you can use the one-rep max calculator tool at BodyBuilding.com. While not perfect, it does a pretty good job at revealing your one-rep max. It works to estimate your one-rep max based on the total amount of weight you can lift for a specific exercise, as well as the number of reps you can perform. After adding the information to the calculator, it will estimate your one-rep max.

With that said, there are a few things you should know about one-rep max lifts. For starters, make sure you have someone to spot you. You should not attempt a one-rep max by yourself, regardless of whether you are comfortable doing it. If for some reason you are unable to finish the rep, you need someone to help you recover; otherwise, you run the risk of serious injury.

Of course, your one-rep max will likely change over time. This is perfectly normal and can help you determine whether or not you are making gains. If your one-rep max increases, it’s safe to assume you are on the right track. On the other hand, if your one-rep max decreases, you should reconsider your workout strategy because something isn’t right.

Hopefully, this gives you a better understanding of one-rep maxes and how to identify them. To recap, it’s the total amount of weight you can lift for a specific exercise in a single rep.

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How to Stay Warm When Jogging in the Cold

Jogging is one of the best cardio exercises on the planet. It engages nearly every muscle in your body while also speeding up your heart rate and breathing rate. Perhaps this is why so many health organizations recommend jogging or running to protect against heart disease. But let’s face it, it’s difficult to run outside when the temperatures drop to sub-freezing levels. The good news, however, is that you can overcome the hurdles of mother nature by following the tips listed below.

Cover Your Ears

Perhaps the most important tip to stay warm when jogging in the winter is to cover your ears. Without some form of thermal protection over your ears, you’ll lose a significant amount of body heat. Furthermore, ears are susceptible to frostbite, which can cause serious tissue damage. The bottom line is that you always need some form of thermal protection over your ears when jogging.

Jog During Mid-Day Hours

The time of day in which you jog will affect your comfort level. If you jog during the early morning hours, you can expect cooler temperatures, especially in the winter season. So, consider jogging around the mid-day hours of 3:00 p.m. to 5:00 p.m. instead. Since the sun is at its peak, the temperatures will be warmer and more comfortable.

Avoid Cotton

Some people assume that cotton clothes are the best choice of running wear for winter. In reality, though, cotton is probably one of the worst. The problem with cotton is that it absorbs moisture -- even the moisture created by your body. And when moisture becomes stuck in your clothes, it lowers your internal body temperature. Choose a moisture-wicking fabric instead of cotton to keep warm on your winter jogs.

Wear Gloves

In addition to covering your ears, you should also wear gloves. A pair of insulated running gloves will prove invaluable in keeping you warm and comfortable when exercising outdoors.

Beware of Ice

When jogging during the winter, keep an eye out for patches of ice. Just like ice can cause cars to spin out of control, it can also cause joggers such as yourself to lose control. Consider using traction attachments to your shoes to reduce the risk of slipping and falling. These attachments work by creating a stronger grip with your shoes. For the price, it’s a smart investment that can make your jogs safer and more enjoyable.

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6 Tips to Follow When Performing Bicep Curls

Bicep curls are perhaps the single most effective exercise for building bigger biceps. While there are several different types of bicep curls, they are all designed to target the biceps brachii muscles. So, if you want to build bigger biceps, consider the following tips when performing bicep curls.

#1) Don’t Twist Your Wrist

As with most weightlifting exercises, you should avoid twisting your wrists when performing bicep curls. Some people have a tendency to naturally twist their wrist without thinking. In doing so, however, it increases the risk of injury. Keep your wrists when performing bicep curls to protect against injury.

#2) Use an E-Z Curl Bar

When performing bicep curls with a barbell, don’t use just any barbell. Instead, use an E-Z curl barbell. While a typical barbell is straight, the E-Z curl barbell has grooves where you hold it. This makes it “easier” to perform by reducing stress; thus, allowing for bigger gains.

#3) Keep Elbows to Your Side

In addition to twisting wrists, another common mistake that people make when performing bicep curls is allowing their elbows and arms to float to the side. When your elbows extend away from your body, there’s less force being placed on your biceps. As a result, you won’t get the same bicep-building benefits from this technique as you would performing curls the correct way. So, always keep your elbows to your side when performing bicep curls.

#4) Engage Triceps

Although they are called bicep curls, this workout engages other key muscles as well, including your triceps. When you reach the bottom of your rep -- with the barbell or dumbbell at the bottom -- flex your triceps to engage these muscles. Many people overlook this step, negating some of the otherwise positive benefits of this exercise.

#5) Wear Gloves or Chalk Your Hands

Assuming you perform bicep curls on a regular basis, your hands may develop callus. Also known as callosity, this condition is characterized by the formation of thick and hard skin, typically caused by overuse and/or repetitive friction. A simple way to protect against callus, however, is to wear gloves or chalk your hands prior to performing bicep curls.

#6) 10 Reps Max Per Set

How much weight should you lift? A good rule of thumb is to find a weight that allows you to perform no more than 10 reps per set. If you can perform more than 10 reps, you need to choose a heavier weight; otherwise, you’ll face an uphill battle trying to build muscle mass.

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Jogging Tips to Burn More Calories

Jogging is an all-around great way to burn calories. Depending on your speed, whether the pavement is inclined and other factors, you can expect to burn around 550 calories per hour. Therefore, jogging for just three or four days a week can make a world of difference in your physical fitness and overall health. However, there are some simple steps you can take to burn even more calories when jogging, including the following.

Wear Body Weights

If you’re ready to take your jogging to the next level, try wearing body weights. Available at most athletic and sports stores, these weights are typically placed around the ankles or biceps. By placing additional weight on your body, your muscles are forced to work overtime. This means you’ll burn more calories when jogging, allowing for greater results.

Stay Hydrated

Hydration -- or lack thereof -- can affect your ability to jog. If you become dehydrated, your energy levels will drop and you won’t be able to jog for as long or as hard. Therefore, it’s important to drink plenty of water when jogging, especially if you are trying to burn calories. It’s not a bad idea to invest in a camel hydration backback when going on long-distance runs.

Jog Faster

Of course, speed will also affect the amount of calories you burn when jogging. Generally speaking, the faster you jog, the more calories you’ll burn. If you jog at a slow pace, you won’t burn many calories. But if you jog at a fast pace, you’ll certainly burn more calories.

Choose an Inclined Path

Conventional wisdom should lead you to believe that you’ll burn more calories when jogging on an inclined path. In other words, if you’re jogging “uphill,” you’ll burn more calories than you would jogging downhill or even on a flat terrain. So, consider scouting new routes if you are trying to burn calories. Choosing a path that’s mostly inclined can make a world of difference in the amount of calories you burn from jogging.

Rest

Finally, be sure to allow ample time for resting and recovery between jogging sessions. If your body is sore and aching from a long run, you should wait until it has healed and the symptoms have subsided; otherwise, you’ll burn fewer calories while also increasing the risk of physical injury. And if you become injured when running, you aren’t going to burn any calories.

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6 Tips for Smarter Snacking

What type of snacks do you consume on a regular basis? For many people, potato chips, pretzels and candy bars are the preferred choice of snack. While processed snacks such as these offer energy in the form of calories, they don’t offer any real nutritional value. Therefore, you should consider some alternative, healthier snacks instead.

#1) Beware of Sugar Substitutes

Just because a packaged snack is labeled “sugar-free” doesn’t necessarily mean that it’s good for your health. Many packaged snacks contain zero-calorie sugar substitutes, which could be just as bad or even worse than regular sugar. Studies have shown that sugar substitutes promote weight gain, diabetes and other health problems, so try to avoid them in your snacks.

#2) Nuts

Whether it’s peanuts, almonds, pistachios, walnuts, etc., nuts are an excellent and nutritious snack. In addition to high concentrations of protein, they also contain a plethora of beneficial vitamins and nutrients. So, the next time you feel a hunger craving, grab a handful of your favorite nuts for a snack.

#3) 250-Calorie Limit

A good rule of thumb to follow when preparing snacks is to limit the caloric content to 250. Assuming you have a 2,500-calorie per day diet, this means your snacks will be roughly 10% of your daily caloric intent. Consuming more than this amount may put you over your daily caloric intent.

#4) Two to Three Snacks Daily

So, how many snacks should you consume in a typical day? For most men and women, it’s best to snack two or three times per day, preferably between meals. Eating snacks between meals helps to keep your metabolism up while also preventing sudden drops in blood sugar levels.

#5) Prepare Snacks Ahead of Time

Try to get into the habit of preparing your snacks ahead of time. If you’re planning to visit the gym on Monday, for instance, go ahead and prepare a snack Sunday night. This way you’ll be less tempted to buy a processed snack from the vending machine.

#6) Add Fiber

Finally, be sure to add fiber to your snacks. Recent studies have found fiber to play an important role in protecting against heart disease and other related illness. Unfortunately, though, many people don’t consume enough fiber in their regular diets, placing them at a greater risk of heart disease.

Following these tips will help you make smarter snacking decisions while promoting better health in the process.

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30 Minutes of Exercise Can Prevent 1 in 12 Deaths

How much time do you spend exercising in a typical day? While most people are aware of the health benefits of exercising, many simply don’t have enough free time to do it. When you’re busy working a full-time job, taking care of your kids, managing a home, relationships, etc., you may struggle to find time to exercise. As a result, your health begins to deteriorate and you become more susceptible to disease and illness.

Well, the good news is you don’t need to invest a substantial amount of time to reap the benefits of exercise. According to a new study, exercising for just 30 minutes can reduce your risk of early death.

For the study, researchers from St. Paul’s Hospital in Canada analyzed health data on more than 130,000 men and women living in 17 countries. Not surprisingly, researchers found that people who were physically active had a lower risk of early mortality and lower risk of illness than their sedentary counterparts.

Perhaps the most interesting conclusion made from this study was the benefits of a 30-minute exercise. Researchers conclude that walking for just 30 minutes on “most days of the week” can prevent nearly one in 12 early deaths.

 “Walking for as little as 30 minutes most days of the week has a substantial benefit, and higher physical activity is associated with even lower risks,” wrote the study’s author.

The greatest benefit of short exercise sessions such as this is the positive impact it has on heart health. Taking the lives of nearly 600,000 Americans every year, heart disease is the leading cause of death among men and women alike. Eating a healthy, well-balanced diet can reduce your risk of heart disease. However, exercise is also an important and effective preventive measure.

Of course, this doesn’t necessarily mean that you should limit your exercise sessions to just 30 minutes. If you want to build muscle mass, for instance, you’ll probably need to spend additional time lifting weights. With that said, however, even a 30-minute exercise session can set you on the right path to better health and a longer life.

This study was published in the medical journal Lancet.

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5 Tips to Recover from a Muscle Strain

Muscle strain is one of the most common types of injuries sustained by bodybuilders, athletes and other physically active individuals. As the name suggests, it occurs when a muscle is “strained” beyond its limits; thus, resulting in tearing of the muscle tissue. Thankfully, there are ways to promote a speedy recovery following a muscle strain, including the following.

#1) Cold Compress First

During the first 48 hours of sustaining a muscle strain, apply a cold compress to the affected area. Doing so will reduce inflammation, pain and also discourage infection. Just remember to avoid leaving a cold compress directly on your skin for a prolonged period, as this could further damage the tissue.

#2) Hot Compress Next

After 48 hours, it’s recommended that you switch to a hot compress. Treating a muscle strain with a hot compress promotes increased circulation, which of course is essential for the healing process. With increased circulation, more nutrient-rich blood will be pumped to the injured muscle.

#3) Avoid Heavy Lifting

You should also avoid any heavy lifting after sustaining a muscle strain. If the strain is in your arms, for instance, performing dumbbell curls may further damage the already strained muscle. Heavy lifting comes in many forms, however, only one of which is weightlifting. Lifting heavy boxes or objects at work may also intensify your muscle strain. The bottom line is that you need to avoid all forms of heavy lifting until your muscle heals.

#4) Anti-Inflammatory

Because muscle strains are often accompanied with inflammation, you should consider taking an anti-inflammatory drug like aspirin or ibuprofen. These drugs work by reducing inflammation and swelling in the body. As a result, they may also relieve some of the pain associated with a muscle strain. Talk with your doctor to learn more about anti-inflammatory drugs and whether or not they are right for you.

#5) Wait!

Perhaps the most important step in recovering from a muscle strain is to wait. There’s only so much you can do to heal a strained muscle; the rest is up to your body. Again, this is why you should avoid any heavy lifting. The more you lift and “engage” the strained muscle, the longer it will take to recover. Be patient and continue to rest until the pain and symptoms subside, at which point you can return to your regular activities.

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How to Protect Against Running-Related Injuries

Statistics show that up to 90% of all runners will sustain physical injury in any given year. That’s a higher rate of injury than most other exercises, including weightlifting. Nonetheless, running is an excellent form of cardiovascular exercise that burns fat, tones the body, improves lung function and reduces the risk of heart disease. So, if you’re planning to run for better health, you should follow these tips to protect against physical injury.

Run on Hard and Soft Surfaces

The type of surface on which you run can affect your susceptibility to injury. Running on hard concrete, for instances, places additional stress on your joints, feet and body, which in turn increases the risk of injury. On the other hand, running on soft dirt (e.g. trails) lessens this stress and subsequently reduces the risk of injury. Therefore, you shouldn’t run strictly on hard surfaces; include soft surfaces in your regimen as well.

Warm Up

Try to get into the habit of warming up before you run. A short 5-minute warmup routine can make a world of difference, as it improves muscle flexibility, encourages more blood flow throughout your body and ultimately protects against injury. You can even perform a “warm down” after you finish running, which many experts believe is also a beneficial step in protecting against running-related injuries.

Change Your Shoes

When was the last time you purchased a new pair of running shoes? Even if your current shoes are still comfortable, they could be approaching the end of their life. Studies show that the average pair of running shoes last for just 400 miles, at which point they lose their ability to absorb shock. If you’ve ran for over 400 miles in your shoes, it’s probably time to replace them. A new pair of running shows will reduce pressure and stress on your joints while also protecting you from injury.

Rest

Some people assume that it’s okay to run every day, but this isn’t necessarily true. Granted, you can perform some light cardio on a daily basis, but full-blown “running” should only be done once every other day. If you run all seven days of the week, your body won’t have the opportunity to recover, in which case you’ll be more likely to sustain physical injury.

These are just a few tips to help protect against injury when running. Most importantly, though, pay attention to your body and rest if you feel pain or discomfort.

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Why You Aren’t Gaining Muscle (and How to Fix It)

It’s frustrating when you spend countless hours lifting weights at the gym, only for it to have no noticeable difference in your muscle mass. While some people lift weights to burn calories and lose weight, most do it to build muscle. And if you aren’t building muscle mass, you aren’t achieving your goals. So, why aren’t you gaining muscle mass and how do you fix it?

You Aren’t Consuming Enough Protein and Carbs

Lifting weights is only one step in the process of building muscle mass. Another step that’s equally as important is eating the right foods. For the purpose of building muscle mass, you need to consume plenty of protein and complex carbohydrates. Protein is the building block of muscle, as our bodies use it to rebuild damaged muscle tissue. But with carbohydrates, protein can’t perform this task.

You Aren’t Resting

Another possible reason why you aren’t building muscle mass is because you are lifting weights every day of the week. We’ve talked about this before, but it’s worth mentioning again that it takes up to 48 hours to recover after resistance training. In other words, you need to wait between your gym workouts. If you lift weights every day of the week, your body won’t have time to repair the damaged tissue; thus, you won’t experience any gains.

Too Many Reps Per Set

Conventional wisdom may lead you to believe that lifting weights with a high number of reps per set is good. In reality, though, it means you aren’t lifting heavy weights for your body type. A good rule of thumb is to choose weights that allow you to perform a max of two to five reps per set. This forces your muscles to work extra hard, resulting in bigger gains.

Your Form is Wrong

Using proper form is paramount when lifting weights. The wrong form will not only increase your risk of injury, but it will also limit your gains. Unfortunately, we don’t have enough time to cover the proper form for all weightlifting exercises. One thing to keep in mind, though, is that your wrist should remain straight and your spine proper aligned. Most instances of bad form are attributed to one of these problems.

You’re Doing Too Much Cardio

Finally, you may struggle to gain muscle mass if you spend all of your time doing cardio. Some light jogging or cycling is perfectly fine, but it shouldn’t account for the majority of your time working out. Instead, focus on high-intensity interval training (HIIT) exercises, such as weightlifting.

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Intense Exercise Offsets Fast Food

Eating a nutritious, well-balanced diet is essential for health and wellness. But statistics show that nearly one-third of Americans consume fast food on a regular basis. It’s no secret that fast food is loaded in calories, sodium and saturated fat. Therefore, conventional wisdom should lead you to believe that it’s bad for your health. However, a new study has found that vigorous exercise can offset the potential negative effects associated with eating fast food.

For the study, researchers from the Université du Québec à Montréal in Canada recruited more than a dozen men, all of whom were asked to eat super-size fast food three times a day for 14 days. Additionally, all participants were asked to perform 30 minutes of high-intensity interval training (HIIT), such as lifting weights.

So, what did researchers discover? They found that eating fast food and drinking soda had no effect on participants’ insulin resistance, cholesterol levels or body fat index. Furthermore, none of the study’s participants experienced negative health effects associated with fast food.

Anthony Karelis, the study’s lead author and researcher, explained by saying HIIT essentially protects the body from the negative effects of fast food. He added, however, that more research is needed before any conclusive statements can be made. While this study found that fast food was offset by HIIT, results may differ with age, gender, lifestyle factors, etc.

“Will it be able to protect me throughout my life if I eat fast food? These are the kind of future questions we would like to address and get answers to. Our goal is to do a study with older adults, woman and other populations,” said the study’s lead researcher and author.

It’s also worth noting that this was a relatively small study, consisting of just 15 young men.

Does this mean it’s okay to eat fast food on a daily basis? I wouldn’t go that far, though this study does highlight the health benefits of HIIT exercise. If you consume fast food or other no-so-nutritious foods, perhaps you can counter their negative effects by performing more HIIT exercises. Also known as resistance training, HIIT involves the use of weights to stimulate your muscles and promote bigger gains.

You can also make smarter decisions when ordering fast food. Avoiding soda and drinking water, for instance, can make a big impact in your overall health.  Choosing healthy side items like a salad or baked potato instead of french fries is another step you can take to support good health.

[muscleintensity]

Being a Workaholic CAN Be Healthy...

The average American works for approximately 7.7 hours a day, according to the Bureau of Labor Statistics (BLS). Of course, some workers clock in far more hours than this. In fact, it’s not uncommon for workers in the United States and abroad to work for 60 or more hours a week. In the past, it was believed that working such long hours was bad for your health. However, there’s new evidence suggesting that being a workaholic isn’t necessary bad -- but only under the right circumstances.

Researchers from the University of Pennsylvania and University of North Carolina Charlotte found that being a workaholic isn’t bad for your health if you actually enjoy your job.

For the study, researchers conducted a survey on 1,277 workers at a major financial consulting company, following by conducting medical screening on the participants. To better determine work habits, researchers asked participants a variety of questions about their work hours, level of engagement at work, health and overall well-being. For the medical screening part, researchers looked for signs of heart disease and diabetes.

So, what did they discover? Researchers found that working long hours in itself wasn’t necessarily associated with physical health symptoms caused by stress. In other words, workaholics weren’t more likely to develop headaches, digestive distress, heart disease symptoms or diabetes than their counterparts who clocked fewer hours.

But researchers also found that participants who worked long hours while reporting a lower level of engagement did experience these negative health effects. Participants who reported working 50 or more hours a week, for instance, were more likely to develop stress-related physical symptoms if they weren’t engaged at work.

Based on this information, researchers concluded that being a workaholic is only bad if you aren’t engaged at work.

“There's a big difference between workers whose propensity to overwork and inability to detach after hours stem from absorption in the challenges their job presents (in other words, engagement) and those for whom it reflects, say, anxiety about the job or obsessive ambition,” explained the study’s authors.

Even if you are a highly engaged workaholic, though, you should still take steps to manage your stress. Working long hours can take a toll on anyone, and it’s important to maintain a proper balance between your professional and personal life. In other words, don’t spend all of your time at the office; make room for family and friends.