The Final Word: How Many Days Should You Train Legs?
If you haven’t seen the viral memes about “dad legs” featuring inexplicably giant calves on middle-aged men, I highly recommend a search for chuckles. Likewise, if you don’t immediately think of Carrie Underwood when imagining toned-to-no end legs, a quick Google search will ensure that you do for the rest of time. But there’s a key difference between dad calves and Underwood’s enviable legs. Good genetics are likely a primary reason for dad legs, while rigorous training is known to be responsible for Carrie’s legs. So, if you didn’t get the giant calf genes, your quads are puny, or you want to look like a complete smoke show in shorts, you are going to have to train legs more than once in a blue moon.Read full story
How Many Reps Will It Take To Build Muscle?
Building muscle is a great goal, no matter your age. However, that doesn’t mean you need to start powerlifting at 75. Many people want to bulk up for physical appearance. Others strive to build muscle for increased strength. Still others want to focus on building muscles to achieve the endurance they need to enjoy their favorite activities or sports. Irrespective of why you want to build muscle, there’s no shortcut. You’re going to have to work at it. However, the number of reps and sets you’ll need depends on your reason for wanting to build muscle.Read full story
No Results from Your Ab Workout? Why that Six Pack Remains Out of Reach
A rock-solid six-pack is both an admirable and widespread goal. But attaining that goal is maddening for countless people who, despite a gazillion crunches a day, and dedicated ab workouts fail to see their efforts yield their desired results. Does that mean that a washboard stomach is unattainable? Nope. But it does mean a deeper understanding of what is necessary to finally get that six-pack. Read on for the truth about what it will take in the gym and at home to get abs.Read full story
When Cross-Style Workouts Don’t Cut it
Cross—style workouts are popular. Really popular. Popular enough to spawn viral jokes about devotees of the workout classes. But if you’re a Cross-style devotee, yet aren’t getting cut like you want, you’re not alone. And you don’t have to give up your gym or classes for something else. But you will have to add dedicated strength training to your workouts. Here’s what to do when Cross-style workouts aren’t giving you the muscle mass or definition you want.Read full story
It’s Way too Early to Abandon Your New Year’s Resolutions to Get in Better Shape
Nearly one in four people admit to abandoning their New Year’s resolution(s) just one week into the New Year. So, if you resolved to improve your physical health (losing weight, building muscle, improving cardiovascular fitness, etc.) and have already given up, you’re certainly not alone. Experts suggest that we fail at resolutions for several reasons including failing to self-monitor, being unready to change, failing to plan, expecting changes to be easy, and failing to accept what must be given up to achieve the goal.Read full story
Spider-Man vs Thor When it Comes to Aging Marvel-ously
Photo by(Master1305/iStock) Like so many others, I spent a lot, and I mean a lot of time working on building up a physique that resembled Thor when I was younger. I spent hours on heavy weight/low reps to bulk as much as I could. I suffered through 8-12 brutal sets targeting specific muscle groups (thunder thighs anyone?). I was determined to be a fitness marvel (Ha-ha) capable of smashing all perceived enemies. And I’d do it again. Youth is the perfect time to push your body nearly as far as it can go. But with each passing turn around the sun, I find myself idolizing the leaner, and far nimbler Spider-Man. As it turns out, aiming to look and feel more like Spider-Man than Thor or the Hulk is probably a healthier, and more achievable goal.Read full story
Are you motivated to work towards your fitness goals?
I commend humanity for the trend toward discovering our own “whys?” Why do you work so hard? Why do you want to change jobs? Why is a certain lifestyle important to you? I also happen to think it’s pretty darn applicable when it comes to weight loss and fitness goals. (Granted, I’ve dedicated the bulk of my life to physical fitness and well-being, so with almost no effort, I can generally link most concepts to overall health.) But finding your why resonates particularly loudly when it comes to your strength, appearance, and comfort as you age. What drives you to be in better shape? What life goals do you still have that make healthy changes necessary. Those answers are your why.Read full story
How Often Do You Need to Be Hitting the Weights?
Let’s be honest. One-size-fits-all rarely results in a tailored appearance. That’s precisely why most clothing is available in specific sizes. The same is true when it comes to how often you need to work out to achieve your goals, with one major caveat. If you want to be a world champion power lifter, your workout routine is not going to be the same as someone who wants to lose 10 lbs. However, barring any lofty goals such as bench pressing a Bentley, everyone can and will benefit significantly from a similar 13-week work out plan.Read full story
Pizza, Fries, Doughnuts, Oh My!
Cheating is a good thing. The anticipation. The planning. The rush. The sinfulness. The release. It’s definitely something to look forward to. If your mind went to the gutter, please note that I am talking about a cheat meal, or a cheat day in your otherwise regimented diet and exercise routine.Read full story
Craving Community? Find it in a Fitness Group and Reap Physical and Mental Health Benefits
(Victor Freitas/Unsplash) As we continue to recover from years of isolation, a whole bunch of us are ready to feel like we belong to a community once again. Experts much smarter than me refer to this as a sense of belonging as social identity. Belonging to a community offers a sense of connectedness, which is important to our mental health.Read full story
Fitness Wearables: Trendy? Yes. Terrific Investment? Also Yes.
Walked all over Boston. Forgot to wear FitBit.Abigail Keenan / Unsplash. Fitness wearables have exploded in popularity, and the demand for wearable health and fitness trackers isn’t predicted to slow. Instead, market research suggests that the fitness tracking market will skyrocket from $36.34 Billion in 2020 to a staggering $114.36 billion in 2028. Which reminds me, I should probably talk to my stockbroker.Read full story