workout

3 Tips for Transforming Body Fat Into Muscle

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Dedication, determination and discipline—All three of these are needed if you want to build a strong, lean, muscular figure. But you also need a plan! Here are a few things to keep in mind if you're looking to make a physical transformation.

1. Reduce Calorie Intake

Calorie intake is key to losing fat. But the amount of calories your body needs is different for everyone. It all depends on your weight, age, gender, size and activity level. 

Tip: Many people don't realize this, but not eating enough calories per day can lead to muscle loss. Women should be eating at least 1,200 calories per day, and men should be eating no less than 1,800 calories. But remember, it's different for everyone, so consulting with a professional is your best bet in getting it right.

2. Maintain A High Protein Diet

A high-protein diet contributes to the preservation and growth of lean muscle, particularly when you're trying to cut back on calories for weight loss. Ideally, you should be consuming 0.9 grams of protein per pound of your body weight daily. For example, a 150-pound person would benefit from 135 grams of protein spread between all meals and snacks.

Tip: Your meals should have a balance between protein, gains and greens. Some healthy sources of protein are lean meat, fish, low-fat dairy, poultry and soy. Consuming protein after workouts is also beneficial for muscle growth. 

3. Hit the Weights

A lot of people forget that weight training helps with weight loss, not just cardio. Strength training helps you maintain lean muscle as you reduce calories and is essential to adding more muscle. You should work weights into your exercise routine at least twice per week.

Tip: Just because you may not be lifting as heavy of weights as the person next to you, doesn't mean you're not building muscle. Start off with light weights and work your way up. It's better for your body, and it minimizes the chance of injury.


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3 Quick Workouts to Keep You Agile As You Age

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Composed of 4 different parts, the core of the body has a greater function than housing a six pack. Whether you're playing catch or vacuuming your carpet, it's the central unit where most of your motion originates, or at the very least passes through. 

While a strong, tight core is found to be attractive, it also helps enhance stability and balance. It enhances posture and keeps your back in healthy shape. Since it connects the upper body to the lower body, and vice versa, a weak core can impair the overall motion of the arms and legs, risking injury or even immobility. If you want to remain agile as you age, a strong core is key. Here are 3 quick workouts you can do at home, with minimal reps and equipment! Simply rotate through them a few times per week and you'll be well on your way to building core strength. And since proper form is key, be sure to copy and paste each of these exercises into the search bar on YouTube before you begin to ensure you're doing them correctly. 

WORKOUT 1:

  • Frog Sit-Ups: 3 sets, 12-15 reps (30 seconds rest)
  • Jackknife Sit-Ups: 3 sets, 12-15 reps (30 seconds rest)
  • Oblique Crunches: 3 sets, 12 reps (30 seconds rest)
  • Reverse Crunches: 3 sets, 12-15 reps (30 seconds rest)

WORKOUT 2:

  • Seated Barbell Twist: 3 sets, 8-12 reps (30 seconds rest)
  • Air Bike: 3 sets, 12 reps (30 seconds rest)
  • Crunch - Hands Overhead: 3 sets, 12-15 reps (30 seconds rest)
  • Flat Bench Lying Leg Raise: 3 sets, 8 reps (30 seconds rest)

WORKOUT 3:

  • Decline Crunch: 3 sets, 8-12 reps (30-45 seconds rest)
  • Dumbbell Side Bend: 3 sets, 8 reps (30 seconds rest)
  • Exercise Ball Crunch: 3 sets, 12-15 reps (30 seconds rest)
  • Flat Bench Leg Pull-In: 3 sets, 12 reps (30 seconds rest)

For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

3 Affordable, Easy-to-Follow Workout Plans

We’re officially into February, and while we’re not sure how we got here so quickly, we’re thrilled that warmer temps are on the horizon. If you’re looking to shed a few pounds before it’s time to shed some of your clothes, the best way to get there is with a plan. We know, we know, we’ve said this once or twice before. To help you out, though, we decided to sort through all of the easy-to-follow workout options out there and deliver a few of our favorites to your inbox. Here you go!

Beachbody On Demand: Beachbody is the creator of iconic at-home workouts like P90X and the 21-Day Fix. Their affordable streaming service brings these workouts and more to you so that you can workout anywhere, at any time. Some equipment is necessary, but it just depends on the workout. There’s something for everyone, whether you have 25 or 60 minutes to dedicate per day. Try it free for 30 days here. After that, it's under $10 per month.

Kayla Itsines Bikini Body Guide: These plans are priced affordably (around $50), and boy do they work. Don’t believe us? Do a quick search for “BBG” on Instagram and look at all of the before and after photos. Since these workouts come in the form of a PDF (there’s an app, too), it’s a bit different than an instructional video because you can go at your own pace. 

Tone It Up: The “Tone It Up” girls are similar to Kayla Itsines in that they provide detailed nutritional plans and workout routines at an affordable price point. They also offer a lot of freebies and challenges. Their community is huge and great for motivation, encouragement and accountability.

If you’re new to fitness, or just want to try something new before buying into it, keep in mind that YouTube is a great resource. You can find a variety of instructional videos, from yoga to pilates and even high intensity interval training. There’s enough out there for you to get a taste of your favorite style(s) before making a larger investment. Regardless of the workout plan you choose, just be sure that you’re consistently working a variety of muscles. And don’t forget - if you’re not sweating, you’re not working.


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here