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Shaun’s 4 Day Muscle...

A solid 4 day split workout that is designed for those who want...

5 Myths About Sugar...

Paying attention to your sugar intake is a smart move when you're trying to lose...

How To Approach Cardio...

Can cardio hinder muscle mass gains? What type of cardio is best for...

8 Week Mass Building...

This 4-day program will help intermediate and advanced trainees gain size and strength....
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The Carb Cycling Diet Plan Guide

Learn everything you need to know before starting the Carb Cycling Diet plan including it's history, guidelines & components, & all the science behind it. Carb cycling is a dietary tool that essentially uses a fasted and fed approach; however it is unique in that it focuses specifically on carbohydrate intake and not any other macronutrient. It uses long periods of carbohydrate restriction coupled with short windows of carbohydrate referring (aka refeeds). The theory behind this diet is similar to other diets that manipulate dietary carbohydrates in that they are attempting to leverage insulin signaling to maximize fat loss. Carb cycling adopts a different approach from other diets like the ketogenic diet or other low...

Power Hypertrophy Upper Lower (P.H.U.L.) Workout

Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting. Workout Summary Main GoalBuild Muscle Workout TypeSplit Training LevelIntermediate Program Duration12 weeks Days Per Week4 Time Per Workout45-60 minutes Equipment RequiredBarbell, Dumbbells, Machines Target GenderMale & Female Recommended SuppsWhey Protein PowderCreatineBeta-AlanineCitrulline MalatePre-Workout (optional) Workout PDFDownload Workout Workout Description Power Hypertrophy Upper Lower (PHUL) Workout The PHUL workout is based around the basic principles of strength and size.  This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to 48 hours after training....

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3 Day Full Body Planet Fitness Workout (Machines & Dumbbells Only)

In this edition of a series of Planet Fitness appropriate workouts, we provide a 3 day full body workout one could do with the...

5 Myths About Sugar That Could Prevent You From Losing Weight

Paying attention to your sugar intake is a smart move when you're trying to lose weight. But getting added sugar right isn't always easy, and some of the strategies you think might be helpful could actually make it harder to reach your goals. Here,...

Why Social Support Is Key for Weight Loss, and Where to...

Apps provide a convenient support system on your weight-loss journey. Image Credit: Marcos Elihu Castillo Ramirez/iStock/GettyImages Although healthy eating and exercise are a big part of any weight-loss plan, there's a third (pretty important) factor you may be missing: social support. They're an underrated weight-loss...

6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split & Meal Plan

This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. Workout Summary Main...

Arnold’s Chest & Back Workout: The Best Pump Of All

Everyone knows that Arnold lived for the pump, and this chest and back superset was his favorite workout to get both results and a hardcore pump. It goes without saying that it’s a tremendous honor to spend any amount of...

A 15-Minute Barbell Workout for Beginners

If you're looking to bolster your fitness arsenal, there's no tool that's more powerful than the barbell. First of all, it's endlessly versatile. Chicago-based personal trainer Wesley Showalter, CSCS, founder of ShowDub Strength, refers to the barbell as the "Swiss Army knife" of...

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Manage Weight

Exactly When to Weigh Yourself When You’re Trying to Lose Weight

Weigh yourself first thing in the morning every time for the best picture of your progress. Image Credit: Ponchai Soda / EyeEm/EyeEm/GettyImages Regularly stepping on the scale...

‘The Calories In, Calories Out Model of Eating Never Worked for Me — Here’s What I Did Instead’

Instead of assuming successful weight loss is a product of willpower, Calibrate focuses on biology. Image Credit: LIVESTRONG.com Creative Finding a weight-loss program that doesn't rush or...

5 Resolutions Weight-Loss Experts Want You to Make This Year

The new year is like a blank slate for your goals. And weight loss may be at the top of your resolution list. But instead of picking...

Should You Weigh Yourself Every Day?

When you've committed to losing weight (or keeping off pounds you've previously lost), weighing yourself may be a part of the process. It can...

Diet Plans

Workouts

White Chocolate Peppermint Protein Bars Recipe

Satisfy your sweet tooth this holiday season with these protein packed, no-bake bars that are customizable to fit your macros! Nutrition Facts Number of Servings: 1 Amount...

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Gain Strength and Build Muscle With This 15-Minute Kettlebell Leg Workout

Building lower-body muscle at home doesn't have to cost thousands of dollars or take up your entire garage: You can just grab a kettlebell. "It takes up less space than a pair of shoes. It's affordable. It's versatile. Yes, it's just...

3 Day Push/Pull/Legs (PPL) Workout for Beginners

This push/pull/legs routine is a simple, yet effective workout split that hits the whole body in just 3 days a week, and helps you increase strength and build muscle. Workout Summary Main GoalIncrease Strength Workout TypeSplit Training LevelBeginner Program Duration10 weeks Days Per Week3 Time Per...

The IIFYM & Flexible Dieting Diet Plan Guide

Learn everything you need to know before starting the IIFYM Diet plan including it's history, guidelines and components, and all of the science behind it. Without question the single biggest component to the success of any diet, calories are the...

How Do You Maintain Healthy Habits Long Term? A Psychologist Weighs In

What are your wellness goals this season? Are you hoping to feel stronger or more energized? Eat more greens or shed a few pounds? Whether you have hopes for your physical health, your emotional wellbeing or both, experts agree...
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This One Ab Exercise Works Your Quads, Glutes and Lower Back

In This Article Who Shouldn’t Do It How to Do It Benefits Camels are known for their characteristic humps and their amazing ability to last long periods without water — not so much for their strong abs. But, believe it or not, this...

Get a Stronger, More Stable Core With This 15-Minute Pilates Workout for Beginners

Forget heavy weights or expensive gym memberships. Build fitness, strength and mobility with this 15-minute Pilates workout for beginners — no equipment needed. "Pilates is truly about functional movement," says Tracy Green, a certified Pilates and barre instructor at Louisville's Baptist...

8 Essential Muscle Building Supplements

Proper supplementation can be the secret weapon that makes your goals a reality. These supplements are backed by research and shown to help you reach your muscle building goals. People that are looking to build muscle work very hard in...

Why Some People Have More ‘Food Noise’ and How to Quiet It

In This Article What It Is Risk Factors How to Turn Down the Volume Whether it's dreaming about the lasagna you're going to order at dinner tonight, planning your next home-cooked meal or considering if you should have a second chocolate chip cookie,...

Maximize Your Gym Time: A Look At The Most Productive Muscle Building Exercises

A detailed look at the most potent muscle building exercises, as well as a bodypart by bodypart breakdown. Stop wasting time in the gym and start getting results! A workout is made up of only so many sets and exercises....

5 Resolutions Weight-Loss Experts Want You to Make This Year

The new year is like a blank slate for your goals. And weight loss may be at the top of your resolution list. But instead of picking a specific number you want to hit on the scale, this year, why not try...

The Vegan, Vegetarian, & Pescatarian Diet Plan Guide

Learn everything you need to know before starting the vegan & vegetarian diet including it's history, guidelines & components, & all the science behind it. The vegan diet, unlike many other diets, uses both health properties of food and examines...

Whey, Honey And Peanut Butter Protein Bar Recipe

A simple-to-make (and healthy) protein bar that requires only 4 ingredients: chocolate whey protein power, peanut butter, honey and oats. Nutrition Facts Amount Per Serving Calories526 Protein31.2g Carbs37g Fat31g Notice: Eating the right diet for your goals may result in increased lean muscle and decreased bodyfat. Ingredients Whey...

Chocolate Oat Kaged Muscle Kasein Protein Bars

Looking for a healthy snack that will keep you full for hours? Check out these chocolate oat protein bars full of satiating oats and slow releasing casein. Prep Time~10 minutes Cook Time~25 minutes Nutrition Facts Number of Servings: 10 Amount Per Serving Calories279 Protein7.6g Carbs31g Fat14g Notice: Eating the...

Chocolate Peanut Butter Kaged Muscle Kasein Balls

Need the perfect before bed snack full of slow-digesting protein & healthy fats? These Chocolate Peanut Butter Kaged Muscle Protein Balls are perfect for you! Prep Time~10 minutes Cook Time~60 minutes Nutrition Facts Number of Servings: 16 Amount Per Serving Calories125 Protein4g Carbs5.5g Fat9.8g Notice: Eating the right diet...
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With Newspaper Theme you can drag and drop elements onto a page and customize them to perfection. Try it out today and create the perfect site to express yourself!

Functional Fitness Is the Most Practical Form of Exercise You Can Do — Here’s How

In This Article What Is It? Functional Fitness vs. Strength Training Benefits Sample Workout Bottom Line Movements like climbing stairs, carting a trash can out to the curb and squatting down to load the washing machine may seem like second nature. But as you age, grow...

Upper/Lower 4 Day Bodybuilding Workout

Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives. Workout Summary Main GoalBuild Muscle Workout TypeSplit Training LevelBeginner Program Duration10 weeks Days Per Week4 Time Per Workout45-60 minutes Equipment RequiredBarbell, Bodyweight, Cables,...