Health/burn: training
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts

Build Your Body 4 Week Challenge: Week Three, Build Your Burn

 Set the clock and get to work for rounds of this kettlebell burner. Think you can beat Coach Rebecca’s reps?

Build Your Body 4 Week Challenge | Week One | Week Two | Week Three | Week Four

8-Minute METCON With Coach Rebecca

The Challenge: Set a timer for 8 minutes. Complete the following double kettlebell circuit.

Suggested weight:

  • 8kg-12kg (18lb-26lb) for females
  • 16kg-20kg (35lb-44lb) for males
8-Minute Metcon With Coach Rebecca
Set a timer for 8 minutes. Add 1 rep to every movement on each subsequent round (so round 2 would be 2 reps of everything, and so on). Continue the +1 pattern until the 8min timer runs out.
1
Double Kettlebell Circuit
Two-Arm Kettlebell Row
1 set, 1 rep (no rest)
Kettlebell Deadlift
1 set, 1 rep (no rest)
Kettlebell Dead Clean
1 set, 1 rep (no rest)
Kettlebell thruster
1 set, 1 rep (no rest)
Dumbbell reverse lunge
Left Leg. Use Kettlebells
1 set, 1 rep (no rest)
Dumbbell reverse lunge
Right Leg. Use Kettlebells
1 set, 1 rep (no rest)

Build Your Body 4 Week Challenge | Week One | Week Two | Week Three | Week Four

Share:

Shred Season Essentials: Burn Fat and Lose Weight

 Burn fat and lose weight the right way to look leaner and more defined without losing muscle mass

Shred Season Essentials: Burn Fat and Lose Weight

As we approach spring break and summer vacation, being beach body ready can be top of mind. Maybe you’ve been hitting the gym hard for months putting on strength but haven’t been tracking your macros. Maybe you missed or fell off your new year’s resolution. Regardless of where you are, we're here to help. For many, just getting back into an exercise routine can seem daunting, while for others, just getting past that weight loss or body fat plateau can seem insurmountable. Get started today with a few quick tips.

Hit The Weight Room

When most people think about getting shredded they think it needs to be endless hours on the treadmill, stairs, or bike. This isn’t the case. Strength training helps you to burn calories while you’re working out and extends that burn even after you finish your last set. Building more lean muscle mass also helps you on your cutting cycle since muscle burns more calories than fat while you’re at rest.

Pro Tip: Reduce your rest times between sets to keep your heart rate high and stay in the fat burning zone.

Not sure where to start? There are a ton of great options in our BodyFit fitness tracking app, including Transformed for beginners,  Kris Gethin’s 4 Weeks to Shred for intermediate, and Chisled for advanced

Layer In HIIT

You don’t need a ton of fancy equipment or a gym membership to work in more high intensity interval training (HIIT). We were on to something as kids jumping rope in the driveway. A speed rope is the grown-up version and ideal for anybody looking to burn fat. No gym membership? No problem. Adding in just 10-15 minutes of jumping rope aids in your training will burn calories, enhance coordination, and help improve your heart health. Our current favorite is the Sunny Health & Fitness Speed Rope. 

Sunny Health & Fitness Speed Cable Jump Rope
Sunny Health & Fitness Speed Cable Jump Rope
The Sunny Health and Fitness Speed Cable Jump Rope is designed to create an effective cardio routine to keep your heart pumping and your body moving. Jump roping is a calorie cooker!

There are a number of killer programs to kickstart your shred cycle with our BodyFit fitness tracking app. Short on time? Try Hannah Eden’s FYR: 10 Minute Meltdown . You’ll get a high-intensity session that is perfect to add to the beginning or end of your training sessions. Got a little more time? Try our 20 min HIIT at Home. You can do this anywhere, anytime. No gym membership or fancy equipment needed.

Prioritize Sleep

There’s no debate: what you eat and how you exercise drive your ability to lose unwanted fat. However, it's important to not overlook sleep in the weight loss equation. The amount of sleep each person needs changes based on age. Teenagers need about 9 hours of sleep on average while most adults need 7-8 hours a night. Not getting enough sleep has side effects that will slow down your progress. Without enough sleep you can see increased cortisol levels, the stress hormone that drives your fight or flight response. One study showed that ongoing sleep deprivation can cause increased hunger and appetite.

Having trouble getting enough ZZZs each night? Supplements like EVLUTION Nutrition SleepMode can help support healthy sleep. This formula has 9 proven ingredients to help you relax, fall asleep faster, and experience deeper, better quality sleep.

Stay Hydrated

Proper hydration is key to performance whether you’re doing a long day of cardio or hitting the weights hard. Dehydration is one of the most popular practices for athletes needing to make a weight class to try to shed the last few pounds. While the number might go down temporarily it’s not a permanent fix and can actually hinder your performance. You need water to aid in everything from muscle recovery to digesting your food. It’s reported that more than 40% of regular gym-goers are at least partially dehydrated during their workouts, yet drinking water can increase the number of calories you burn.

Having trouble hitting your water intake? Go ahead and mix in some BCAAs to add a bit of flavor and additional recovery benefits.

Track Your Progress

While weight isn’t the only way to measure progress it’s a great way to keep yourself accountable.

The Escali glass body fat scale is a digital bathroom scale that accurately measures your weight, body fat, body water and muscle mass. It features a large LCD screen that displays your current weight and BMI.

Escali Glass Body Fat, Body Water, Muscle Mass Scale
Escali Glass Body Fat, Body Water, Muscle Mass Scale
The scale provides weight, body fat, body water and muscle mass data through the instant-on feature; this feature will provide the user with immediate info when positioned on the scale.

Pro Tip: Weigh yourself first thing in the morning each day. You weight can vary throughout the day by up to 5lbs based on your meals, sodium intake, and other factors.

In addition to tracking your weight, another key to success for burning fat and leaning out is to track your food intake. Most people severely underestimate the number of calories they eat in a day. The only truly accurate way to track your food is to measure precisely how much you are adding to your plate.

Make meal prep Sunday a whole lot easier with Escali’s Primo Food Scale. It’s an accurate kitchen scale that lets you weigh and measure the number of different foods you eat.

Escali Primo NSF Certified Digital Scale
Escali Primo NSF Certified Digital Scale
Twice rated as a best value by a leading independent consumer magazine; the Escali Primo Digital Scales are multifunctional and feature an easy to use two-button operation. The sealed control panel and rounded design make the scale easy to keep clean and very durable.

Supplement Smarter

Everyone wants to have that perfect body when they get into summer. This is only possible when you work out and follow a healthy diet. If you stay consistent, it won’t be long before people start noticing your new chiseled look.  Adding in supplements to your diet and exercise routine will help you achieve this faster. We recommend adding in these tried and true products to kickstart your shred:

EVL LeanMode

EVL LeanMode is a non-stim fat burner from EVLUTION Nutrition. This product helps users lose weight by suppressing appetite and boosting metabolism. The fully dosed ingredients support all the areas critical for effective weight loss – including release of stored fat, fat burning, appetite support, and metabolism support.

This formula helps you to maintain muscle mass while burning fat when used with a healthy diet and exercise program. You can stack this with caffeinated fat burners like ENGN Shred or TRANS4ORM to accelerate your results.

Signature CLA

Signature CLA is another supplement that can help you shed off excess fats. CLA stands for Conjugated Linoleic Acid. According to recent studies, the consumption of CLA during a calorie deficit diet can boost fat loss while preserving lean muscle mass. This means you can cut down unwanted fat without sacrificing your hard-earned muscle.

Dymatize ISO-100

Dymatize ISO-100 is a protein powder that can help you build lean muscle mass. It contains whey isolate protein as its main ingredient. Whey isolate is a fast-absorbing protein that helps you support muscle recovery without added fats or carbohydrates. This protein powder comes in a number of delicious flavors. You can use this immediately after workouts or throughout the day for a protein boost.  

Kaged Clean Meal

Kaged Clean Meal is a meal replacement shake that can help you achieve your goal of losing weight. This is a quick and healthy meal replacement for people on the move. Scoop, shake, and, in just 60 seconds, you’ve got a complete meal packed with wholesome, whole-food nutrition. Rich, creamy, and satisfying –use Clean Meal to replace up to two meals per day, or anytime you need a complete meal on the go.

PharmaFreak Ripped Freak 

Ripped Freak is a hybrid fat burner and the only one on the market that activates the three, key, rate limiting, fat loss pathways in the body. Olive leaf helps stimulate beta adrenergic receptors and support the release of fat burning hormones while sweet red pepper helps to support the body to disperse energy as heat. Green tea and caffeine help enhance calorie burn, increase fat breakdown, and improve alertness and performance.*

Signature Multivitamin

Multivitamins are nutritional insurance as most people don’t get all of the micronutrients they need from their meals. This is especially true of calorie restricted diets. The Signature Multivitamin provides all the nutrients your body needs with vitamins and minerals, including iron, zinc, calcium, magnesium, and vitamin C. This is an easy one-a-day pill you can take each morning with breakfast to ensure you support your body all day long.

Pro Tip: Vitamin B is essential for energy and metabolism and helps your body convert food to energy to fuel your training

Share:

Best Gear for Strength Training

 Today there are thousands of products to use in and out of the gym, but which ones do you actually need to build strength?

Best Gear for Strength Training

It can be confusing with all of the accessories and gear on the market to help you build strength. This is particularly true if you’re new to strength training. We’ve pulled together our list of the basics for anyone from the beginner to weekend warrior to elite athlete to help on your fitness journey.

Dumbbells 

Dumbbells are one of the most versatile pieces of workout equipment and a great place to start if you’re new to weight lifting. Most gyms are outfitted with dumbbells ranging from 1-100lbs and some gyms have them up to 200lbs. Dumbbells are a great addition for your home or office gym because they don’t take up a ton of space but allow you to get in hundreds of workouts. Working out in a crowded gym, at home or just looking for a simple, effective workout? Try our Total-Body Dumbbell Fix program on our BodyFit app. 

Kettlebells

Kettlebells are another great choice for home or gym workouts. Most of the classic movements like swings and cleans help you both build strength and stability since the weight shifts as you move. You can improve your total body strength, power, and endurance with kettlebell workouts. Not sure where to start? Check out our Ready for Anything Beginner Kettlebell Workouts program for a comprehensive two-week intro. 

Barbell

Beginners can be intimidated by the squat and power racks in the gym, but barbells allow you to go further than you can with just bodyweight, dumbbell, or kettlebell workouts. You can add on more weight to push progressive overloads, or focus on endurance and stamina with a barbell complex

Lifting Belt

Whether you are a powerlifter going for a new max deadlift or a weekend warrior looking to improve your squat, using a lifting belt helps with stability, strength, and support on your lifts. It's a great addition to a home gym or to toss in a gym bag. The two main types of belts are prong or lever. A double prong buckle gives you fastening security and ease to adjust tighter or looser, depending on the exercise (or what you ate last night), without pinching. Lever weightlifting belts are ideal for athletes who are consistently lifting in heavier RPE zones, such as powerlifters or strongmen. The easy-locking lever stays in place throughout your lifts. You can quickly relieve pressure with a flick of the lever, and lock back in when ready for your next set. 

Grip Support

Bodybuilding.com Accessories Weightlifting Leather Gloves

Bodybuilding.com Accessories Weightlifting Leather Gloves

Using grip support can help to increase the amount of pressure your hands can handle while lifting and improve your overall grip for heavy weights. Lifting gloves are a great way to protect your hands from calluses and cracks while lifting. Look for options that are fingerless or have open mesh areas for optimal breathability. Other options include hand grips, designed for maintaining grip for pull-ups, muscle-ups, or barbell complexes, or chalk, to help give you the grip for any lift even through the toughest, sweatiest, training session

Dip Belt

Strengthen your core, chest, back, and triceps by safely adding weight to dipspull-ups, chin-ups, or squats. Dip belts are great for weightlifting, bodybuilding, powerlifting, or general fitness and are one of the best ways to build upper body strength and muscle tone. You can easily add weight plates or kettlebells to add extra resistance to your bodyweight workouts. 

Medicine And Slam Balls

Epic Fitness Weighted Slam Ball

Epic Fitness Weighted Slam Ball

Catching and throwing medicine balls or slam balls is used to develop speed, strength, and balance. Utilizing movements with medicine and slam balls gives you a total body workout - especially for your arms and upper body. Not sure exactly what to do with these? Check out our Definitive Guide to Medicine Ball Slams to learn more.  

Massage Gun

Recovery is an element of building strength that is often overlooked. Maximize your recovery between workouts with a massage gun. These recovery tools can help to reduce muscle soreness, improve mobility, and increase relaxation. Within a few minutes you can work over a large muscle group to loosen tissue, increase blood flow, and temporarily ease pain and soreness. Recover smarter to get back in the gym. 

Final Thoughts

There are thousands of products available to turn your home gym dreams into a reality. You should take into account your budget, space, and goals. Our choices give you a great mix of versatility and functionality. Use this as a starting point to build your ultimate home gym or find a few new items to fill up your gym bag. 

Looking for more strength tips? Check out our top Strength Workout Programs from BodyFit and join millions of users. Get started today.

Share:

Why High-Quality Fitness Apparel Helps You Perform Better

 Having the right fit of clothes can help your mindset while working out.

Why High-Quality Fitness Apparel Helps You Perform Better

Most of us have heard the phrase - “Look good. Feel good”. This certainly applies to what we wear when we workout. To achieve better performance, we want to dress the part. Here is how HYLETE describes the benefits of appropriate apparel and how their brand is built for it.

Better Fit = Better Performance

Why do premium quality and attention to detail matter for your athletic apparel? We can examine this through the viewpoint of those who rely on their clothing to focus on their job. Studies have shown that apparel in a working environment, such as a uniform, can have a physiological impact on performance. An article titled, Comfort Testing and Fit Analysis of Military Textiles examines the impact that clothing, and in this case military uniforms, can have on performance. It emphasizes “wear comfort” and the right fit as an essential part of any successful military operation.

According to this analysis about military uniforms, “They must provide protection, durability, and comfort in a wide range of hostile environments. For the soldier’s clothing systems, the aim is to develop lighter, more breathable and comfortable materials, with no compromise on ergonomics and operational capabilities (Schmidt, Paul, Classen, et al., 2016)”

This physiological impact proves the importance of the right clothing during the most extreme situations. Through a different lens, if we’re examining this within the world of professional athletes, one sports journal found that satisfaction with uniform fit can improve body perceptions. This can ultimately impact the athlete’s confidence and performance in their sport. If you don’t feel good about how you look, it can influence how you perform (Zunker, Karr, Sherman, et al., 2014).  

The question is, can a better fit influence better performance? The team at HYLETE thinks so.

HYLETE Products Are Built For Performance

When the HYLETE Product Team goes to work, we focus on every detail of a new product’s design and attributes that give it the next-level functionality to inspire confidence and deliver on fit, feel, and function.

1. Fit

Extensive fit sessions and testing go into each design. We never cut corners in making sure to deliver the best fit for real bodies and we understand that many individuals within the HYLETE community have worked hard for their muscular glutes and thighs. For this reason, we use real community members during our in-person fit sessions (believe it or not, most companies still use mannequins). HYLETE fit testers represent a wide range of body types and performance levels, from bodybuilders to endurance athletes.

Hylete Flexion Short

In an effort to get you in a close to custom fit, we offer up to five different lengths in our men’s shorts line and we make it easy to find your best fit with our Perfect Short Finder.

2. Feel

Every HYLETE design starts with fabric technology that is finely tuned for your preferred training discipline. We incorporate plenty of stretch and durability in the construction of our high-performance apparel for a comfortable fit.

A couple of community favorite fabrics include our temperature regulating Flexion and our high stretch Flex-Woven fabrics. The Flexion fabric offers comfort and breathability that transitions with the seasons, spanning across a collection of products from jackets to shorts and joggers. The Flex-Woven fabric is lightweight and quick-drying, featuring all-way stretch and breathability to wick sweat, even during the toughest workouts.

HYLETE products feature attributes that can surprise you and functionality you may have never felt before. An attribute that may appear simple, like seamless sleeves, can make every bit of difference for your performance. Our Raglan Sleeves extend in one piece up to the collar without a shoulder seam, for increased mobility and comfort. This attention to detail allows us to create products throughout our entire line that offer a full range of motion without fear of an item tearing (or encountering the dreaded see-through fabric when performing deep squats). Another powerful attribute that most athletes don’t think about until it’s a problem, is the right stitching. Our products are constructed with Active Stitching for reinforced durability so you can push your gear to its limits without worry.

3. Function

One of our most dynamic product attributes exists within our extensive collection of men’s shorts. Unique lacing systems with no pressure points offer a secure and comfortable fit that always lays flat against the skin, never scrunching or bunching. Our patented two-way drawstring lets you tie up on the inside or outside of the waistband, and is found in HYLETE’s most popular performance shorts. Another popular attribute in our shorts line is our pocket placement. Perfectly placed pockets sit high and back on the hip, staying out of the way so that you can securely store your items without them bouncing against your leg while you move.

Hylete Helix III Short

Hylete Helix III Short

60-Day Performance Guarantee

HYLETE has a community of athletic-minded individuals who seek out the right gear to hit all of the marks for fit, feel, and function. It’s more than just looking the part, it’s also about the performance. This is why we offer a 60-Day Performance Guarantee for all HYLETE products. We want you to love your HYLETE gear! If you're not 100% satisfied with the quality or performance of your purchase, you can return it for a full refund within 60 days.

You might wonder what makes us so confident that you’ll love your new HYLETE apparel. The short answer is, we take community feedback seriously. Through periodic surveys, we are able to engage directly with our community members and ask them about the products they want to see get made. Many of our survey questions ask users to reflect on existing products, helping our team identify opportunities and make improvements to new iterations. For example, one of HYLETE’s bestselling men’s products, the Verge III Short, is now in its third iteration with each new iteration including upgraded features based on community feedback. With over 67,000 5-star HYLETE product reviews to date, we believe strongly in the quality of our products and our ability to listen to our community.

About HYLETE

HYLETE, a fitness apparel brand that is community built and driven, was founded in 2012 with a focus on building great products made to withstand intense training sessions and also offer comfort outside of the gym. The company offers an extensive line of men’s and women’s fitness apparel and gear that is built for performance and inspired by community feedback. HYLETE strives to promote the overall well-being of its community with content made by and for community members, showcasing their expertise, influence, and passion for living a fitness lifestyle.

References:

Schmidt, A., Paul, R., Classen, E., Morlock, S., & Beringer, J. (2016). Comfort testing and fit analysis of military textiles. Performance Testing of Textiles, 25–37. https://doi.org/https://doi.org/10.1016/B978-0-08-100570-5.00003-7

Zunker, C., Karr, T., Sherman, R. T., Thompson, R. A., Cao, L., Crosby, R. D., & Mitchell, J. E. (2014, February 13). Perceptions of running performance: The role of clothing fit. The Sport Journal. Retrieved March 24, 2022, from https://thesportjournal.org/article/perceptions-of-running-performance-the-role-of-clothing-fit/

Share:

Custom Widget

3/Business/post-per-tag

Labels

Powered by Blogger.

Subscribe Us

Sign Up for Email Updates

Search This Blog

Blog Archive

Labels

Popular Posts