BodyAnatomy

Improving your endurance and building stamina refers to the amount of time you can perform at your maximum capacity before becoming exhausted. An easy way to enhance your stamina is to move your body for long periods. This video will teach you how to boost your stamina in just 1 week. ---------------------------------------------------------------------------------------- In a nutshell: The principle of progressive overload plays a major role in developing your stamina. There are a lot of ways actually, say cycling, meditating, or going for long walks, to name a few. This is a brilliant way of building your stamina as well as endurance. In fact, advanced exercises can still experience the stamina-boosting effects of long-distance walking so long as they increase their speed and intensity. If you think walking isn`t enough to improve your stamina, then consider adding a few running intervals throughout your walk. Interval training is among the best methods for enhancing overall fitness, specifically when it comes to time efficiency. If your place is nearby hills or hiking trails, then add hill runs to your routine and you`ll see a significant difference in your stamina. Unless, that is, you`re lifting very heavy loads, in which case you should be resting for 3 to 5 minutes between sets for optimal strength gains. According to studies, reducing rest intervals while doing moderate to high-intensity exercise improves physical performance and body composition. Shortening your rest interval compels you to do more work in less time, which should result in a stamina boost. Whether you prefer road biking, indoor cycling, or mountain biking, either way, it`s a great way to improve your stamina if you just increase the pace. In particular, indoor cycling is proven to enhance aerobic capacity, which is a major contributor to stamina, as well as other health markers. Meanwhile, mountain cycling may be more effective at building muscular endurance and power due to the increased and variable resistance. Lastly, outdoor cycling can improve not just cardiovascular stamina, but also fitness levels and reduce the risks of cardiovascular disease. Dancing is a fun and highly effective way of working out your lungs and muscles. In some cases, it requires you to try new positions and challenge your range of motion, thus, improving your overall fitness. Furthermore, multiple scientific studies have shown that dancing drastically impacts health and fitness, from improved cardiovascular endurance to better mobility and balance. As an exercise, dance may also increase adherence for some people due to lower cost and transportation barriers. Plyometrics is like the cheetah of exercise because of their explosive nature that forces you to put on the maximum force in a short period of time. Based on a study on female soccer players, it was found that a 6-week plyometric training program has improved their performance in jumping, sprinting, change of direction, and endurance. Some great examples of plyometric exercises are squat thruster, plyo push-up, box drill, and frog squat jump. When doubling your stamina, there are a host of exercises that you can do. Plus, since improving your stamina is practically about achieving progressive overload, which is all about difficulty, then nearly any exercise is good for training your stamina, including: High-intensity cardio exercises are incredible for your stamina. Through this form of exercise, you can monitor your heart rate or speed and how long you can perform at a particular rate. The most common approach for cardio-based stamina training is high-intensity interval training or HIIT. Cardio workouts that train stamina are sprinting, jogging, street cycling, and mountain biking. Weightlifting is a type of strength training that aims to increase resistance and build muscle through the use of weights like dumbbells, barbells, and kettlebells. This form of exercise is a great way to train your stamina because it allows you to increase the load and perform more reps with each motion. Popular weightlifting exercises include weighted squats, weighted lunges, and bench presses. ----------------------------------------------------------------------------------------

These are the best exercises you MUST be doing to build your glutes! Strong glutes are the absolute basis for an overall strong, stable body. Glute-building exercises are perfect for those looking to maximize their overall strength and stability. ---------------------------------------------------------------------------------------- In a nutshell: So, if you want to have bigger (and stronger) glutes, then you`ll have to focus on exercises that target those massive muscles. In this video, we`ll be talking about exercises like the clamshell, split squat, one-legged deadlift, and many more so make sure to continue watching until the end. The glutes are a group of three muscles, including the gluteus maximus, the gluteus medius, and the gluteus minimus. The glutes are large, powerful muscles that aid in essential activities like sitting, standing walking, running, and many other movements. Best Exercises For A Bigger Butt The gluteus medius and minimus are often neglected when performing exercises like the squat and deadlift. Lie on your left side with your legs stacked, your head resting on your left arm, and your right hand on your hip. Keeping your core engaged and your feet together, lift your right knee as high as you can. Make sure your left knee stays in contact with the floor and your hips are stacked. Pause at the top for a few seconds before slowly lowering to the starting position. Repeat on the other side and perform as many reps and sets as desired. The use of the ball in this exercise is to trigger instability, thus forcing your entire lower body to work. Holding weights on the upper thighs gives this exercise more intensity. Get into a bridge position with your head resting on the ball and your butt raised. Now, lower your hips to the ground while trying not to let the ball roll around. Squeeze your glutes to lift back to your starting position. This movement targets both the glutes and the hip muscles. For beginners, you may want to position the resistance band just below your knees. As the exercise becomes easier, you can then move the band down lower, toward your ankles. Place a resistance band below your knees or around your ankles. You should be feeling the resistance on the outside of your legs and glutes. Now, bend your knees and lower your butt about a quarter of the way. Complete as many reps as you want to the right before repeating on the left side. Another great glutes exercise is the split squat. This exercise works both glutes at once. Next, bend your front leg to lower your torso straight toward the ground. Press through the heel of your front leg and squeeze your glute as you rise straight back up. But the one-legged version is an especially good glutes workout. It doesn`t just add intensity but also engages the stabilizer muscles for more balance. Holding the weights with both hands, take your left leg back behind you, about a foot or so so that leg lightly rests on your toe. Tip from your hips and slowly lower the weights to the floor as far as you can. Squeeze the glutes of your working leg to bring it back up. This exercise targets the adductors and abductors as well as the glutes. To start, stand to the left side of an aerobic step or box. Next, step sideways onto the box with your right leg only. Closely after, contract your abs and squeeze your left glute as you bring your straight left leg behind you in a kickback motion. Pause for one count, then release the glute and step carefully off the box with your left leg, followed by your right. Excellent for isolating your glutes and hamstrings, this exercise won`t put your lower back at risk. How to do the Wall Squat with Stability Ball: Stand facing away from a wall with a stability ball between it and the ---------------------------------------------------------------------------------------

These 12 exercise swill help burn your belly fat and give you that slim stomach you've been working so hard for in no time at all. These are the best exercises you can do from home that will burn your belly fat. ---------------------------------------------------------------------------------------- In a nutshell: Men and women alike would want to get rid of their belly fat because who wouldn`t, right? Besides the obvious fact that it`s unsightly, losing belly fat is a good way to boost your overall health. Research says that larger waist sizes are at a greater risk of having diabetes, heart disease, and some cancers. These are just a few of the many exercises you can do at home to melt your belly fat. These are just a few of the many exercises you can do at home to melt your belly fat. The Dangers of Belly Fat Before we get right into the exercises, you must know that not all belly fat is the same. In truth, there are two kinds of belly fat, namely subcutaneous fat and visceral fat. - Subcutaneous fat It`s also been shown to increase the risk of diabetes, heart disease, and cancer. On the bright side, you can effectively get rid of belly fat. For the remaining time, let`s talk about the best home exercises for fighting off belly fat. 12 Best Home Exercises for Belly Fat To get into position, lie on your back with your legs extended out in front of you. During the whole movement, make sure to press your lower back into the mat and tuck your pelvis. Maintaining a tight core and relaxed neck, lower one leg toward the floor as you lift the other leg. First, stand straight with your feet shoulder-width apart. Next, get into a “frog” position by bending your knees until your palms rest on the floor about shoulder-width apart. Now, jump and push both your legs back and get into a plank or push-up position. Jump vertically and extend your hands above your head. To start, lie on your back on an exercise fat. Have your arms extended straight behind your head and your legs fully extended as well. Simultaneously, bring your arms in towards your feet, slowly lifting your head, upper back, and shoulder blades off the mat. First, stand with your feet just outside shoulder-width apart and toes turned slightly out. Squat down, putting your weight in your heels, chest proud, knees tracking over toes, and a neutral spine. Once you reach the bottom of the squat, squeeze your butt tight and drive hard through your legs and heels as you go straight up with your pelvis forward. Land softly, then use the momentum from landing to proceed right into your next squat. Have you performed mountain climbers? They might seem like they belong for leg day, but these movements actually target your core and shoulders. 5. Mountain Climber Start by assuming a high plank, keeping your back straight and your head in line with your spine. Keep your hand directly beneath your shoulders, your arms fully extended and your fingers facing forward, slightly spread apart. Now bring your knees toward your chest one at a time while trying not to rock your torso from side to side. To start, stand with your feet slightly less than shoulder-width apart. Maintain a straight back throughout and tuck your knees up towards your chest as much as possible, before landing as softly as you can. Avoid landing with locked knees and make sure to keep an upright neutral spine as you land. Next, lift your feet so they are hovering off the floor, and lean back slightly like you`re forming a V shape with your torso and your legs. Using your abdominal muscles, twist your torso to the right, back to the center, and then repeat on the left side. Start in an athletic stance with your feet shoulder-width apart and a slight flex in your knees. Now, raise your left leg off the floor by placing your weight on the right foot. ----------------------------------------------------------------------------------------

There are plenty of foods that maximize your brain power and keep you mentally sharp as well as add massive improvement to your focus. These brain foods will increase your study time and boost your memory. ---------------------------------------------------------------------------------------- In a nutshell: But did you know that what you eat also plays a major role in the health of your brain? Yes, if you want to stay mentally sharp, then picking the right foods matters a lot. Brain superfoods are rich in healthy fats, antioxidants, vitamins, and minerals. Broccoli, walnuts, and oats are great examples. Berries, be it strawberries, blueberries, or blackberries, are all loaded with antioxidants, fiber, anti-inflammatory properties, and vitamin C. All these are amazing for boosting the body`s health as well as the brain`s. Brimming with flavonoids, especially anthocyanins, eating berries can positively affect the brain areas associated with learning and memory function. Salmon is one of the best fatty fish that is great for promoting productivity. After all, it`s high in omega-3 fatty acids, which are specifically useful for boosting memory and mental performance. So, if you`re suffering from brain fog, then salmon (or any other oily fish) is the key. Then today`s your lucky day because we have good news for you--research says that dark chocolate has brain-boosting powers, including improved memory performance and enhanced cognitive function. To be exact, because of the high supply of flavonols in dark chocolate, it`s been shown to increase cerebral flow and cerebral blood oxygenation, hence its mind-sharpening benefits. Broccoli and other cruciferous vegetables contain sulforaphane compounds, which work to activate the renewal and repair of nerve tissue in the brain. Best of all, it`s loaded with vitamin K and choline, two nutrients that help keep the memory sharp. In fact, a few studies in older adults have suggested a link between a higher vitamin K intake to better memory and cognitive status. Broccoli also has several phytonutrients that act as a brain defense against oxidative stress. Beets also make excellent brain foods. But then again, they are also some of the most nutritious foods for the brain. These dark-colored root veggies are high in dietary nitrates, which help boost blood flow and oxygen to places that need it, including your brain. As a result, it leads to enhanced mental performance including sharpness. Bonus is that beets help increase energy and performance levels during tough workouts. They also contain ALA Omega-3s that support brain growth and function. Chickpeas, for instance, contain magnesium, which helps keep the brain functioning optimally. And interestingly, they`re also brain superfoods as in they affect the brain in a way that boosts your productivity. Walnuts contain roughly 15 to 20% protein, in addition to omega-6 and omega-3s fatty acids, vitamin E, and vitamin B6, which are all important for overall health. But more importantly, these nuts are rich in amino acids, antioxidants, and vitamin E, all of which improve memory and brain performance. One way to fight off that irritability and sleepiness is to snack on sunflower seeds. What`s more, sunflower seeds are loaded with thiamine, a B vitamin that boosts cognitive function and memory. You can eat the seeds themselves or add them to your meals and side dishes. Aside from sunflower seeds, pumpkin seeds also make an excellent snack to keep the mind sharp. Seeds have always been great for the brain. These tiny delights are high in omega-3s that work to enhance mental health, maintain memory, and support brain development. Additionally, pumpkin seeds are chock-full of magnesium, a mineral that has a calming effect on the brain. What`s more, they contain zinc, too, which increases brain power by improving focus and memory. Leafy greens, in general, are brain foods, including kale, romaine lettuce, and Swiss chard, to name some. According to research, eating leafy greens could slow down age-related cognitive decline, including dementia. Part of the reason is because of the high levels of antioxidants in leafy greens. ----------------------------------------------------------------------------------------

Body weight training is good because it is a form of resistance training that utilizes the individual's own body weight as the source of resistance, making it easily accessible and convenient. Additionally, body weight exercises can be modified to target specific muscle groups, making it a versatile and efficient form of exercise. ---------------------------------------------------------------------------------------- In a nutshell: Bodyweight training, in particular, is highly effective, regardless of one`s fitness level. Not only is it an excellent workout but it also gets rid of the common excuses for avoiding exercise like not having enough time to go to the gym or not having a certain piece of equipment or two at home. Bodyweight training involves the use of your body, meaning, it can be done from almost anywhere whether in your living room, backyard, or hotel room. So, what exactly do you gain when you do bodyweight training only? Body Training Explained Bodyweight training is a kind of resistance training that uses your body weight as the resistance. Your body weight holds the key to building muscle and strength, boosting functional fitness, and improving cardiovascular health. Benefits of Bodyweight Training Bodyweight exercises are high-output, resulting in fantastic fitness gains in just short durations. This makes bodyweight training more efficient than steady-state cardio. Bodyweight training is a killer weight loss tool. And better yet, you don't have to perform a lot of bodyweight exercises. According to research, a workout consisting of 8 simple lower-body exercises is effective enough. So, if you're looking to get rid of those unwanted fats, then doing bodyweight training is highly beneficial. Using your own body weight as a resistance force can also help grow and maintain muscle. According to experts, bodyweight exercises cause muscle tissue damage, which then incites growth, by putting the muscles under tension. The more advanced your fitness level becomes, the harder it'll be to put on muscle using resistance exercises since you must find such movements very challenging to activate muscle growth. Exercises like squats, planks, push-ups, jumping jacks, and mountain climbers are classic examples of bodyweight exercises. Put simply, bodyweight exercises engage your whole body from head to toe. Whether you're actively recruiting your core or lower half to do a push-up or using your arms, legs, and core to do a mountain climber, multiple muscle groups will always need to work together to complete the exercise. Another way bodyweight training positively impacts a person is by making everyday movements easier. Resistance exercises like mountain climbers, squat jumps, and burpees are just a few examples that will definitely cause you to break a sweat. One of the best methods of burning plenty of calories with bodyweight exercises is through high-intensity interval training (HIIT), which involves alternating between bouts of high-intensity exercise and rest. Also, the more muscle mass gained through bodyweight training, the more your metabolic rate increases. It improves core strength and stability. Bodyweight training is great for building core strength by constantly engaging the abdominal muscles. Even when the core isn't the primary target on some plank variations, they're constantly working to stabilize movements during lunges, squats, or push-ups. In essence, any bodyweight exercise compels the core muscles to stabilize and support the said movement. Rather than a treadmill, bike, or rowing machine, it's actually the body that makes the best machine for improving cardio. One of the best benefits of bodyweight training is its ability to enhance cardiovascular endurance all the while building muscle strength. With the right routine, you can get your heart rate up while your body weight and gravity join hands to help build muscle. Then do bodyweight training. ----------------------------------------------------------------------------------------

Are you looking to build muscle, shed fat, or improve your metabolism? If so, then having a protein-rich diet is an excellent way to do that. But with grocery store prices being on the rise these days, beef and pork aren’t really the best options for those who have a very tight budget. ---------------------------------------------------------------------------------------- In a nutshell: Fortunately for your broke self, there`s an entire host of incredibly nutritious and low-cost protein options to choose from. Black beans, canned tuna, oats, and peanut butter are just a few of the many cheap protein foods we have in mind. Want to know what protein sources you can add to your daily diet to hit your protein goals without breaking the bank? A cult favorite among vegans and vegetarians is none other than lentils. Aside from protein, lentils are also packed with nutrients like fiber, folate, magnesium, manganese, potassium, copper, and iron. Whether baked, scrambled, fried, or poached, eggs are one of the most affordable proteins due to their phenomenal nutrient density. Also, eating them whole grants your body complete protein. Canned tuna is another seriously cheap protein food if you`re looking to bulk up. For starters, it`s a complete protein source. As a concentrated source of peanuts, natural peanut butter is one of the least expensive sources of plant protein. Peanut butter isn`t just loaded with protein but also healthy fats. You can easily add them to your baked goods, marinades, sauces, and dressings. Oh and smoothies, shakes, and oats also taste extra delicious when added to peanut butter. Then worry not because that`s another cheap protein source added to your list. With their stellar nutritional profile, chickpeas make a great ingredient in many dishes like homemade hummus and salad. Want a complete protein source but you`re a vegetarian/vegan? Love it or hate it, tofus is one of the inexpensive proteins you can add to your grocery cart. It`s jam-packed with protein and is plant-based. If not, you can add it with the rest of your veggies, whether steamed or fried, while cooking your main source of protein. Edamame would make a perfect snack or another ingredient to your stir fry and salad or however you like it. It`s a low-priced plant-based protein made from immature soybeans. Edamame is also another welcome addition to vegetarian or vegan diets. What`s more, they`re a whole protein source, containing all the essential amino acids that the body requires. Like many other beans, black beans are a great source of fiber, protein, and folate. These little black beauties cost less than 20 cents per serving so you can easily bulk up your soups, chilis, stews, and salads with these if you want to. Black beans are also high in fiber, which aids in reducing hunger and boosting fullness. Sardines are a complete protein source with added benefits of being high in vitamin D and omega-3s. Although these fishes aren`t exactly drool-worthy, they do pack an impressive amount of protein and are extremely cheap. Greek yogurt is everyone's favorite slimming snack. It's cheap, protein-packed, and makes a wonderful post-workout food to help build muscle and replenish energy. Whether eaten plain, added to baked goods, or included in smoothies, yogurt is an excellent protein source. Looking for a more portable protein snack? High in plant-based protein and low in cost, you`d never go wrong with almonds. So, feel free to munch on almonds alone or throw a handful of them into blended smoothies and protein shakes for added texture. Whey protein powder You`re likely very familiar with whey protein already if you`ve been in this protein business for a while now. For newbies, whey protein is a by product of cheese manufacturing. It`s also the most concentrated source of complete protein among protein powders. Whey protein is cheap, protein-rich, low-calorie, and fast absorbing, so what more could you ask for really? It`s an easy way to increase your protein intake when you eat it alongside your favorite fruits. This brekkie staple is, after all, an excellent source of fiber and carbohydrates. ----------------------------------------------------------------------------------------

Crunches are an unnecessary exercise when it comes to belly fat. The most efficient way to slim down your stomach and reveal your abs is a first and most importantly a proper diet, and secondly, the correct variation of planks. ---------------------------------------------------------------------------------------- In a nutshell: What Planking Daily Did To My Belly Fat Like many clueless fitness newbies, I used to think that performing countless crunches and sit-ups are the key to losing belly fat. So, yes, I do understand your frustration with getting rid of abdominal fat through typical ab exercises like crunches. Thankfully, there are specific exercises that can yield greater results when it comes to fat belly reduction. You`ll know the answer to that shortly and make sure to stick around until the end to also know the dos and don`ts while planking to maximize belly fat loss. Planking on belly fat reduction Can planking reduce belly fat? Planks are great for burning belly fat simply because they engage several muscles at once, thus, increasing your metabolic rate and improving your core strength. But how effective is planking for belly fat? So long as you`re doing all the right steps like maintaining a good posture then there`s no reason why you shouldn`t be burning calories through planking. So yes, planking can definitely help you lose belly fat, but technique plays a huge part in that, more on that coming up in a sec. My Top Planking Variations For Belly Fat I did standard planks for a few weeks then added many other variations in the coming weeks. As a result, it allowed me to exercise in proper form and build muscle, ultimately, reducing my belly fat. To do a side plank, start with the original plank position and open up your hips and chest towards your left side to slowly ease into a side plank. It`s another traditional plank variation but with an added compound movement. ----------------------------------------------------------------------------------------

In this video, I’m going to show you how you can get powerful grip strength in just 1 week with the help of 8 important exercises. Building your grip strength is crucial to lifting more weight and doing powerful moves such as deadlifts and pull-ups. ---------------------------------------------------------------------------------------- Moreover, a stronger grip contributes to muscle growth. So how does one get a gorilla grip strength, and in just 7 days, too? It’s simple. You train. Does a Plate Pinch exercise work? How about the Farmer’s Carry? Stick around and I’ll tell you my favorite at-home exercises for getting a strong grip, which don’t require any kind of gym equipment. ----------------------------------------------------------------------------------------

I’m going to show you 10 habits you need to be doing to get vascular arms. One of the appeals of having vascular arms is it indicates a shredded body. This is why you can see bulging veins in bodybuilders, wrestlers, and other professional athletes. ---------------------------------------------------------------------------------------- Sure, genetic factors can play a part in your ability to become more vascular. However, even casual fitness enthusiasts can still very much get more veiny in the arms than your current state by making certain changes. Keep watching until the end and I’ll tell you my secret weapon to having vascular arms. ----------------------------------------------------------------------------------------

Men - Start eating more Garlic TODAY. The benefits of eating garlic for men are of incredibly high value for its low cost. Garlic is one of the top kitchen staples and is found in a wide variety of dishes. It has a strong distinct flavor that improves the taste of a delicacy as well as enhances its nutritional value. Men, in particular, would benefit greatly from this vegetable. ---------------------------------------------------------------------------------------- In a nutshell: Today I`m going to talk about the benefits of eating garlic for men in particular. For starters, garlic contains minerals and vitamins like magnesium, selenium, and vitamin C which are all essential factors to sexual health. You may be wondering, “Does garlic`s sexual benefits include enhanced sexual drive?” Garlic Benefits for Men First off, there`s s-allyl cysteine, a compound found in garlic, which was then found to increase testosterone production in a recent mice study. Also, it turned out that the antioxidants in garlic don`t just help prevent chronic diseases but may also help in improving sexual health and fertility. Based on one review of 18 studies, it was concluded that garlic helped increase sperm production and testosterone levels, possibly due to its antioxidant properties. The phytochemicals in garlic reduce oxidation effects on sperm and improve their quality. Moreover, garlic has a lot of allicin and selenium, which both act as antioxidants. The functions of allicin are to improve blood flow in the sexual organs and to prevent sperm damage. The good thing about garlic is that it works in dealing with such a problem, too. 2. Garlic boosts sexual drive. Garlic offers a ton of medicinal benefits but it`s also great for increasing your sexual drive. The key player in this is allicin, a compound that boosts blood circulation to the sexual organs in both men and women. Researchers discovered that garlic acts as an aphrodisiac that increases sexual desire in men by helping surge the blood flow to their sexual organs. Instead, you must take a small amount of garlic every day for about a month before you can reap its remarkable benefits such as increased libido. The main takeaway here is that, yes, garlic is beneficial in raising sexual drive. In fact, research also suggests that eating garlic facilitates testosterone production 3. Garlic treats erectile dysfunction. As previously mentioned, garlic aids in improved blood vessel function and increased blood circulation, which may be useful in treating issues such as erectile dysfunction in men. As per research, eating garlic is good for treating erectile dysfunction (ED) for many reasons. For starters, research suggests that garlic extracts stimulate the production of nitric dioxide in the body, a chemical compound that works as a vasodilator in the penis. Thereby, garlic helps treat erectile dysfunction. So in a roundabout way, garlic can help with erectile dysfunction. 4. Garlic enhances fertility. This is where garlic cloves come in, acting as a medicinal herb to enhance male fertility. Furthermore, as per research, garlic consumption enhances the testicular functions of the body. Thanks to the selenium present in garlic, it aids in sperm production and by extension, enhances male fertility. An animal study shows that eating garlic regularly increases the secretion of the testosterone hormone in the body. Sexual benefits aside, garlic is also excellent at one thing that countless men strive to achieve these days, and that is to: 5. Garlic improves physical fitness Moreover, garlic is good for overall health and a healthy body and heart are key to keeping you fit. How To Use Garlic To Maximize Its Benefits Men can eat 3 to 4 cloves of raw garlic daily. For best results, eat garlic every day for 2 to 3 months to maximize its benefits. ----------------------------------------------------------------------------------------

Wondering whether you should incorporate cardio into your gym regime? In this video i'm going to show you what happens when you combine cardio and weights together. ---------------------------------------------------------------------------------------- In a nutshell: Combining Cardio And Weights is a GOOD thing. Separately, endurance training (cardio) and strength training (weights) boost a person`s fitness and health. But first, how is cardio training different from weight training? Cardio vs Weight Training Cardiovascular activity is any movement that accelerates your heart rate and keeps it elevated continuously for the duration of the workout. Others refer to cardio as aerobics because this type of activity involves the use of oxygen to convert glucose into fuel. Weight training, more commonly known as strength/resistance training, aims to build muscle and grow strength. What exercises count as cardio or weights? Exercises like the deadlift, triceps pushdown, and biceps arm curl are good examples of strength training. The primary goal of cardio is to feel an increase in breathing and heart rate while with strength workouts, it is to feel muscle fatigue. Moving on, let`s get right into the main question of this video and that is: Why are cardio and weights better together than alone? According to researchers, it was found that while any amount of exercise caused noticeable improvement in overall health, participants whose weekly exercise regimens combined cardio with 1-2 days of strength workouts were 41% less likely to die during the trial from any cause--except cancer--compared to those who did not exercise at all. Participants who only did aerobic activity reduced their risk by 32% and those who did weight lifting alone reduced their risk by 9%. Compared to people who didn`t exercise at all, those who exercised for just one hour per week had a substantial reduction in mortality risk. What`s more, the benefits increased until around 3 hours of weekly exercise, then slowed down. In other words, exercising for more than 3 hours a week only had a much smaller added benefit. However, exercising at least 3 hours a week had a substantial benefit. Overall, getting around 3 hours of cardio and weight training twice a week reduced all-cause mortality by 30%, regardless of the participant`s age or gender. There`s enough evidence that points to the more significant benefit of doing cardio and strength training together. Combining cardio and weights helps prevent disease For both studies, researchers used a benchmark called ‘‘all-cause mortality‘‘ to determine how effective the two different types of exercise were in improving longevity. In essence, it examines a person`s risk of dying during the study timeframe, giving researchers a good idea of how an intervention can help improve and prolong a person`s life. When it comes to the protective benefits of combined cardio and weights, researchers aren't entirely sure how the two can help stave off disease. Undoubtedly, cardiovascular activity is good for weight loss and is a tremendously effective tool for treating several conditions such as diabetes, high blood pressure, joint disease, high cholesterol, liver disease, sleep apnea, and acid reflux. High amounts of visceral fat lead to loads of common health conditions including heart and liver disease. On the contrary, weight training builds muscle. Therefore, improved glucose metabolism lowers a person`s risk for insulin resistance, heart disease, and type 2 diabetes. Needless to say, the benefits of weight training are clear as day. After all, everyone knows for a fact that people who have more muscle mass and less fat are less likely to die early due to health reasons. ----------------------------------------------------------------------------------------

Skinny Guys CAN Get Massive Forearms + Wrists For today`s video, I`m going to show you what exercises you can do to get massive forearms AND wrists. There are a ton of exercises that aim to build those forearms of yours but only a very few that are centered on growing the wrists. ---------------------------------------------------------------------------------------- In a nutshell: Both the forearm and wrist muscles are considered small, but even then, they`re mighty. I`m going to provide you with my top 8 picks of forearm + wrist exercises. But first, “can you really get thicker wrists as you would with bigger forearms?” and “what makes up your forearms?”. Stay tuned until the last second and I`ll tell you my very own secret to getting massive forearms (and wrists) apart from the exercises themselves. Your genetics is a major factor in determining the extent of your bone dimensions. Although it doesn`t hold as much importance as genetics, your regular diet is another factor that contributes to your wrist size. It`s nearly impossible to get bigger wrists without the help of genetics and nutrition. The primary reason being is that there`s not much to go on there since the wrist has very little muscle on it, besides the bones, tendons, and skin. To get really bigger wrists, you would need to be born with thicker bones or you must alter the structure of your forearm and hand. Just concentrate on bulking up those forearm muscles. Unlike your wrists, your forearms have a lot more room for muscle growth. By training your forearms, you will also see a small extent of growth on your wrists. When trained properly, your forearms can grow quite big, and in turn, the actual size ratio between your forearms and your wrists will get bigger. The smaller your original body frame is, the more emphasized your forearms will look, ultimately, giving you a bigger and more rounded appearance. Whereas, if you have really large bones already, the muscles you pack on won`t look as remarkable. Building strength and thickness in your forearms is a matter of finding the right exercises. Your forearms are composed of 3 muscles, and these are wrist flexors, wrist extensors, and brachioradialis. The wrist flexors are the muscles that produce wrist movement. To activate this group of muscles, you need to perform movements that combine repetitions and slow contractions. The wrist extensors cover the inner side of the forearms. Although your extensors aren`t a large muscle group, they can significantly change the shape of your entire forearm. When it comes to size, the brachioradialis is the primary part of the forearm. This large forearm muscle activates when your arm makes sudden movement or when you lift heavy objects. Interestingly, the brachioradialis is not just the largest muscle in the forearm but is also superficial. As such, training them will make the largest impression on your forearm`s appearance. Now that we have the basics covered, let`s get right into the forearm exercises. Best Exercises For Massive Forearms + Wrists Your extensors won`t grow massive, but they can grow drastically bigger, leading to a thicker, more muscular appearance of your forearms. To start, sit on a chair or bench, with a dumbbell in each hand. Position your hands with palms down and move them forward so your wrists are just past your knees. For the next exercise, think biceps curls, but with your wrists. Since wrist curls are a more difficult exercise than most of you might expect, use a lightweight at first. To start, sit on a chair or bench and rest your forearms on your thighs. Next, scooch your hands forward so that your wrists are just forward of your knees. Unlike the previous two that require the use of weights, this time for the Grip Crusher exercise, you`ll need a wrist squeezer or more commonly known as a hand gripper. ----------------------------------------------------------------------------------------

Are Planks Good For Weight Loss? Yes, but… For this video, I`m gonna share with you how planks help lose weight and the not-so-pleasant side of this popular core strengthening exercise. ---------------------------------------------------------------------------------------- In a nutshell: When it comes to losing fat and developing a strong core, there`s only so much progress you could get from countless reps of sit-ups and crunches. But first off, how many calories do planks burn? Are there different plank variations that can highly boost your weight loss progress? By the end of this video you`ll have learned a secret planking technique that will double the calories you burn whilst planking. The plank has rightfully earned its place as one of the best core exercises because of its intensity and ability to stimulate the abs. In comparison to crunches and sit-ups, planks place lesser pressure on the lower back muscle since the spine should be maintained in a neutral position when planking. And if performed correctly, planks engage your whole midsection area, otherwise known as the core. A strong core leads to improved athletic performance and enhanced body balance. And being an isometric exercise, planks allow you to train your core without moving. Among the variety of benefits of plank, weight loss is one. Plank As A Weight Loss Tool The plank is a full-body exercise. Because of the simultaneous engagement of multiple muscles, they`re good for weight loss. When it comes to calorie burn, a plank isn`t at the top of the list of exercises that burn the most amount of calories. Nevertheless, the plank burns approximately 2 to 5 calories per minute, based on body weight. And what planks don`t offer through calorie burning they absolutely more than make up for by toning and strengthening your midsection. The amount of calories you burn while planking is based on several factors including body weight, metabolism rate, and muscle-to-fat ratio. Just take note that the more repetitions you do, the more calories you will burn. In my case, since I have a high muscle-to-fat ratio, I burn more calories during rest periods in between plank reps. As such, those variations may burn more calories too. Standard Plank Performing with your hands is the traditional position for planks. Beginners, individuals with a very weak core, or those who just recently recovered from a lower back injury can benefit the most from this plank variation. To do a standard plank: Kneel on the floor and place your hands on the floor. Your hands should be directly under your shoulders and your fingers pointed straight. Your body must be in a straight position throughout the entire exercise. These are: Cons - Places a lot of stress on your wrists Because you`re doing planks with your hands and wrists you have to bear a huge portion of your weight. - Burns your shoulders more Standard planks require more shoulder stability than forearm planks or planks on your elbows. I knew someone who had a strong core yet had weak shoulders. Because of it, he couldn`t hold a plank with his hands as long as he could hold a forearm plank. The forearm plank is also great for heavier people because their hands and wrists don`t need to be strained in holding up as much weight. Second, raise yourself by pushing your forearms into the floor and pushing yourself through your toes. ----------------------------------------------------------------------------------------

There are 10 things that absolutely wreck your ability to gain muscle. So much so that even slacking on 1 of them could cause you serious plateau. The good news is, get these 10 things right and your gains will skyrocket like never before. ---------------------------------------------------------------------------------------- In a nutshell: 1. You’re not getting enough sleep. Yeah, I know you're busy, you've got stuff to do, but if you're not getting at least 7 hours of sleep a night, you're doing yourself a disservice. 2. Drinking enough water. Look, I get it, water can be boring. But it's essential for keeping your muscles hydrated and for flushing out toxins. Plus, staying hydrated can help you feel more energized during your workouts. 3. You’re not tracking your progress. If you're not tracking your workouts, how do you know if you're making progress? 4. You’re not changing up your routine. If you're doing the same exercises over and over again, your muscles are going to get used to it, and you're going to hit a plateau. 5. You’re not eating enough protein. Look, I'm not saying you need to be slamming down protein shakes left and right, but you do need to make sure you're getting enough protein in your diet. 6. You’re not stretching enough. Stretching before and after your workouts will help improve your flexibility, reduce muscle soreness, and increase blood flow to your muscles. Plus, it can help prevent injuries that could sideline you from the gym. 7. You’re not getting enough rest days. Rest days are just as important as workout days, as they give your muscles time to recover and repair. 8. Lack consistency. Consistency is key when it comes to building muscle. Skipping workouts, eating junk food, and slacking off on your sleep schedule can set you back and undo all your hard work. 9. You’re not focusing on form. Mind to muscle connection is a real thing, and roper form is crucial for muscle growth as well preventing injuries. 10. Taking enough breaks during your workout. It's important to take short breaks between sets to allow your muscles to recover before you move on to the next set. ----------------------------------------------------------------------------------------

In this video, I`m going to share with the 8 key principles for getting YOUR best physique, putting you in that top 1% of the population. Many of you know a thing or two about the muscle-building process. Whether you`re going from skinny to muscular, or overweight to ripped, and whether you`re a teenager or an adult, by the end of this video you will be well equipped with the knowledge to get you a physique others dream of. ---------------------------------------------------------------------------------------- In a nutshell: Are things like consistency and training volume that important? Here`s the hot take: folks who are killing it at the gym understand one thing and that is the fact that to get great results, consistency is the key. If you want to get a solid physique, you need to use the gym many times a week for at least the first 6 months. It`s your body`s natural response to the new things happening to it so it can maintain a physiological balance. No matter how tired or sore you`re feeling, you must get your body accustomed to working out. And when this happens, working out will become a natural thing for you. Pick a good time that you can stick to. If you go to the gym at regular times, it`ll be faster to turn into a habit. For many, the best time to work out is between 4 in the afternoon to 7 in the evening. If you know your schedule is going to be back for like 2, or 3 days in a row, then do a killer workout session before that. On days you feel very crappy and just want to laze around at home or wherever you want to go, still go to the gym and warm up just for 5 minutes, no more, no less. Your approach toward the whole muscle-building process is very important. But so does the way you manage your diet, specifically your macros. Macronutrients, or macros in short, refer to the three major nutrient groups necessary for the human body to function optimally. While it`s essential to get all your macros, you must manage your diet as you aim for a caloric deficit, which means eating fewer calories than you burn. The tricky part is that there`s a crazy variety of breakdowns of what`s the optimal macro ratio for fat loss. When getting shredded, however, the general rule is to aim for 30 to 40% of protein, 30 to 40rbohydrates, and 15 to 20ts. THREE, you consume these macros from healthy food sources, specifically whole foods, and minimally processed ones. Nutrition is vital to building the best physique. But did you know that motivation is actually strongly connected with the feel-good brain neurotransmitter called dopamine? You know what`s the trick that has hugely helped at keeping me motivated? Listening to music can make you work harder and faster according to studies. Not only dopamine but endorphins are also released by the brain when listening to music while exercising. Create a list of songs that motivate you. Now that your motivation level is high, it`s time to proceed with what it means to train properly and sufficiently. To get shredded, it`s recommended to do weightlifting 3 to 5 times per week. Weightlifting helps you build both lean muscle mass and strength. And when training, you must aim to work very hard and focus on the basic movements. Most importantly, always train at 100cause less than that is a waste of gym time. Do more compound exercises and fewer isolation movements. Training hard is good, but you must also be smart about it. ----------------------------------------------------------------------------------------

In this video I`m going to tell you exactly what to do to build muscle as a skinny guy, including what exercises are best for skinny guys and exactly what to eat to put on healthy weight. ---------------------------------------------------------------------------------------- In a nutshell: Stick around to the end I`ll also share with you my favorite pre- and post-workout foods to eat that will pack on the muscle. Bulking is consuming more calories than what your body needs so when paired with the right workout program those additional calories are utilized for building muscle. Think about this--if you remove exercise from the equation, the excess calories would then just become fats. So there you have it, bulking and muscle building come hand in hand. Trust me, I`ve tried that before; focusing mostly on the exercise part and then failing to gain muscle. If your calorie consumption each day is equal to or less than the number of calories your body burns per day, then your body won`t have enough fuel -- calories are converted into fuel -- to pack on muscles. However, if you`re at a caloric surplus, meaning your body has more calories than it`s burning, then you have leftover calories to be used to build and repair muscle tissues. There`s a catch though--your body won`t store 100% of those excess calories as muscle. With a smart program, however, you can just shed all those fats you`ve gained from bulking in a couple of months without losing much muscle. This is a lot faster than if you tried to pack pounds of muscles but without allowing some fat gain along the way. Needless to say, bulking means you`ll need to carry some fats on your body for a certain period. You must be okay with this if you want to build muscle FAST. Of course, you can still gain muscle while staying leaner. However, this approach will take longer to build muscle. Do a clean bulk instead. My idea of bulking before was that I could just eat any food, and by any food I mean fast food and junk, and gain a lot of mass. Doing so means you have the extra calories you need alongside vitamins and minerals as well as a stable supply of amino acids from protein for muscle building. Amount of muscle mass you wish to gain 2. Your desired muscle-to-fat gain ratio Now, figure out how many calories you can eat daily without gaining or losing. You must also be doing the right kind of training, which leads us to my next point, which is: My Workout Routine For Muscle Gain Directions: 1. After all, you`re engaging almost every muscle of your body all the while lifting huge amounts of weight. Chin-Up - 4 sets of 5 reps The main goals of chin-ups are to increase strength and definition of your upper arms, specifically your biceps, posterior deltoids, and the teres major and latissimus dorsi muscles. You only need a pullup bar, or any straight horizontal bar to pull your body up to chest level. Compared to pull-ups, where only the grip variation differs, chin-ups are easier at clearing your chest all the way to the bar. Dumbbell Floor Press - 4 sets of 8 reps Floor presses, in general, are beneficial for those who wish to build their triceps. The dumbbell variation, aside from targeting the triceps, also effectively engages your chest and shoulders. While you can`t hit your chest as hard as you would with the traditional variation, your triceps will absolutely be on fire with the dumbbell floor press. Another good muscle-building exercise that uses dumbbells is the dumbbell row. Reverse Lunge - 3 sets of 8 reps When performed with additional weights, and in this case, dumbbells, reverse lunges help in developing your lower body`s strength, power, and ability. ----------------------------------------------------------------------------------------

After watching 100’s of hours of Andrew Huberman’s content, I’ve put together 6 eye opening key variables that will change the way you look at building muscle. Take action on these proven tips, and you will greatly increase muscle hypertrophy, muscle size and muscle strength by up to 90% ----------------------------------------------------------------------------------------

The benefits of dead lifts are too good. If i told you there was an exercise that would help you burn fat, improve your posture, boost your testosterone, improve your strength across all other exercises and even help you get the best night’s sleep you’ve had in years, would you start doing it? ---------------------------------------------------------------------------------------- In a nutshell: Deadlifts are a compound exercise that engage multiple muscle groups, making them an excellent addition to any strength training routine. In this video, we will be discussing how deadlifts can benefit you in all those ways and more. How will deadlifts help you burn fat? Well, in a few ways. Firstly, deadlifts can help you increase your overall muscle mass, which can help to increase your metabolism and burn more calories at rest. Additionally, deadlifts are a high-intensity exercise that require a lot of energy to perform. By performing deadlifts, you're burning a significant amount of calories in a short period of time. This high-intensity exercise can help to increase your overall calorie burn and promote fat loss. Deadlifts can also have a positive impact on hormones that regulate fat loss, such as growth hormone and testosterone. These hormones can help to increase your metabolism and promote fat loss. Getting enough quality sleep is essential for maintaining healthy testosterone levels. ----------------------------------------------------------------------------------------

In this video, we will discuss the science behind achieving an aesthetic body and the key components required to achieve the desirable V-shaped physique, wanted by all men and admired by all women. ---------------------------------------------------------------------------------------- Watch this video to learn how you can improve on your: - Body fat percentage - V-taper - Neck width - Traps - Upper Chest - Lats All resulting in an aesthetic physique that's wanted by all. ----------------------------------------------------------------------------------------

I’m going to tell you everything I know about creatine. The main highlights of this video are the benefits and side effects of taking creatine. I’ve supplemented creatine myself so I know first hand what it does and does not do to the body. In a nutshell: Creatine is a naturally occurring substance found in muscles and is also available in supplement form. Here are some of the benefits and side effects of creatine: Benefits: Increased muscle strength and power Enhanced muscular endurance Improved athletic performance, especially during high-intensity, short-duration activities such as weightlifting and sprinting Increased muscle size and mass May have neuroprotective properties and improve cognitive function Side effects: Digestive issues such as diarrhea, nausea, and stomach cramping Water retention, which can lead to bloating and weight gain May increase the risk of dehydration if not taken with sufficient water Can cause liver and kidney damage in individuals with pre-existing conditions May increase the risk of muscle strains and pulls due to the increased muscle mass and strength It is always recommended to consult with a healthcare professional before starting any new supplement regimen, including creatine. ----------------------------------------------------------------------------------------

Let's into the topic of testosterone-boosting herbs. Testosterone is a hormone that plays a crucial role in maintaining men's health and wellbeing, and sometimes it can become imbalanced. That's where herbs come in. ---------------------------------------------------------------------------------------- In a nutshell: Herbs can naturally help boost testosterone levels in men, which can result in increased bone density, better fat distribution, increase in muscle strength and mass, Denser facial and body hair, higher red blood cell production, stronger sex drive and higher sperm production. Testosterone is a hormone responsible for various physical and mental functions in the body. It plays a crucial role in building muscle mass, increasing bone density, and boosting libido. Low testosterone levels can lead to various health problems such as fatigue, weight gain, and decreased sex drive. While there are medications available to increase testosterone levels, some herbs can also help to boost testosterone naturally. Here are five herbs that can help boost testosterone levels: Ashwagandha: Ashwagandha is an adaptogenic herb that has been used in traditional Ayurvedic medicine for centuries. It is known to reduce stress and anxiety, improve brain function, and boost testosterone levels. Studies have shown that ashwagandha can increase testosterone levels by up to 15%. Fenugreek: Fenugreek is a herb that is commonly used in Indian cuisine. It is known for its ability to increase libido and improve testosterone levels. A study conducted on 60 healthy men showed that taking fenugreek supplements for 12 weeks increased their testosterone levels by 25%. Keep watching to learn the 18 other herbs! ----------------------------------------------------------------------------------------

I’ve been planking every day for a year now and the results have been surprising. I got all the usual benefits which were expected, such as weight loss, a stronger core and increased flexibility. But some of the more unexpected benefits caught me completely off guard. ---------------------------------------------------------------------------------------- In a nutshell: 1. Improved Core Strength and Stability - Planking primarily targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. By holding your body in a rigid position, you engage and strengthen these muscles, which can lead to improved core strength and stability. Stronger core muscles can lead to improvements in posture, balance, and reduced lower back pain. But if core strength wasn’t enough for you, planks are perfect for: 2. Increased Endurance - Planking is a static exercise, which means you hold a position for an extended period of time. The longer you can hold a plank, the more endurance you have developed. By consistently challenging yourself to hold a plank for longer and longer periods of time, you can improve your overall endurance and stamina. This can translate to improved performance in other exercises and activities, as well as daily life tasks. 3. Mental Toughness and Discipline - Planking can also have mental health benefits. By challenging yourself to hold a plank for an extended period of time, you develop mental toughness and discipline. These skills can carry over into other areas of your life, such as work or personal relationships, and help you achieve your goals. 4. Improved Posture - Poor posture is a common problem for many people, especially those who spend a lot of time sitting at a desk or using electronic devices. Planking I Started Planking 1 Year Ago, This Happened 2 can help improve posture by strengthening the muscles that support the spine and keeping the body in a straight, upright position. This can lead to reduced strain on the neck and back muscles, and improved overall spinal health. 5. Reduced Risk of Injury - A strong core is essential for good overall fitness and can help reduce the risk of injury during other exercises or daily activities. By incorporating planks into your fitness routine, you can help prevent injuries to your lower back and other areas of your body. This is especially important for athletes or anyone who engages in physical activities that put a lot of stress on the body. ----------------------------------------------------------------------------------------

Here are three exercises that will help you get an aesthetic body. Building lean muscle is the goal when it comes to having an aesthetic physique, here's how. ---------------------------------------------------------------------------------------- In a nutshell: Building an aesthetic body takes enormous hard work and dedication. It refers to a body that’s pleasing to the eyes. Common characteristics of an aesthetic physique include but are not limited to, are wide upper back and delts, a V-shape torso, thick arms, and a big chest. Likewise, certain exercises are a no-brainer when it comes to building an aesthetic body. Is the wide-grip bench press good enough? What about archer pull-ups and goblet squats? Keep watching till the end and I’ll let you in a secret of mine that considerably helped in having an aesthetic body. ----------------------------------------------------------------------------------------

This is the best guide that will help you get bigger arms, fast. I’m going to show you the 14 best exercises that will quickly add 3 plus inches to your arms. This will show you how to grow your biceps, forearms and triceps. It won’t be easy, but it’s not an impossible feat either. A bigger pair of arms makes you feel great and look like a Greek god. In a nutshell: What you need is variety. To build arms that really pop, you must hit them from different angles. In other words, you must not just focus on your biceps, but also your triceps and forearms. How does a twisting dumbbell curl contribute? What about a close-grip bench press; is it an ideal exercise for this goal? Stick around and I’ll give you some nutrition pointers that will help optimize your workout for muscle growth. ----------------------------------------------------------------------------------------

Today I’m going to teach you everything you need to do to get 10% body fat. Having 10% body fat is generally the safest place to be. When you get to this point, it means your body is lean enough to show muscle, which includes your abs. Additionally, the veins from your shoulders to your hands should be visible. In a nutshell: Step 1: Follow a healthy diet. Nothing, not even working out, can beat a bad diet. Sure, all your efforts and time spent in the gym is important. But none of those matters if you have a poor diet in the first place. Step 2: Cut your calories. When losing body fat, achieving calorie deficit is a crucial part. In particular, having 10% body fat requires being in a calorie deficit so you can both lose fat and maintain such a result permanently. Step 3: Watch what you drink. Are you used to having beers a few nights a week? Well, sorry to be the bearer of bad news but you’ll have to reduce that quantity to just one beer a week. Booze belongs to the “indulgences” category as it’s high in calories and can even account for up to 30% of your daily caloric intake. Step 4: Increase your protein intake. The calories you get from food come from protein, carbohydrates, and fat, or are collectively known as the macros, as in macronutrients. But if there’s one macro that you should prioritize, it’s protein. Because protein promotes the feeling of fullness, it aids in reducing body fat all the while helping retain muscle mass and increase thermogenesis, or the burning of calories from digestion. Step 5: Eat more fiber and other gut-healthy foods. Fiber is incredibly filling. Compared to sugar, protein, and carbohydrates, it’s slower to digest. According to research, dieters who ate 30 grams of fiber a day lost a substantial amount of weight. Keep watching for the next 5 steps! ----------------------------------------------------------------------------------------