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The Beginner’s Guide to Building Muscle

There are merely a few factors involve in making or breaking your efforts in a journey to building muscle. The aim is to start with a light load and progressively add weight to the bar every session. In short, muscle is built by progressive overload. While the equation is simple, you must remember simple is not synonymous with easySo now you know you must become strong and understand there is a genetic ceiling to how much muscle you can actually carry, but how do you actually do all these tips? Review this beginner’s guide to building muscle.

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3 Basic Exercises for Energy

Any exercise or physical activity that gets the heart rate up and the blood flowing is going to raise your energy level. That gives you more strength to exert yourself physically. Even the simplest exercise habit not only can give you more energy to take on the day, it helps keep you sharper as you age, as well. When you exercise, it’s easier to do your daily activities and you will not feel so tired at the end of the day. Now that you know, here are 3 basic exercises for energy that you can try doing every day.

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What It’s Like to Be a Mixed Martial Artist, and a Woman

When it comes to being a female in the field of martial arts, it has it’s own share of hardships. The challenge lies not only on the pressure of trying to apply martial arts techniques, but on dealing with how people, specifically the opposite sex, looks at the role of gender. If you’re a female, do you think there are fitness activities you’d be hesitant to try because of gender? Thanks to a lady who trained in Brazilian Jiu Jitsu, she shared something on what it’s like to be a mixed martial artist, and a woman.

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All Your Burning Questions About Ice Baths, Answered

Ice baths are such a widely used method of recovery for athletes. It is a technique believed to reduce muscle pain. But will it stop soreness? Will it burn fat? What if it’s really cold? While an ice bath sounds like a great way to relieve workout aches and pains, you might want to get answers to all your burning questions about ice baths, before trying it for yourself. Should you be filling your tub with ice after a hard workout? or what is the best thing to do it you want to try it out?

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Should I Be Eating Egg Yolks Every Day

What many of us believe today about saturated fat and cholesterol has become so strong that we are losing track of the exact foods where the most nutrients are found. Egg yolks are no different. But how come everybody seems avoiding the yolks? The American Heart Association recommends keeping cholesterols intake to less than 300mg a day, which makes including an egg everyday doable. Does this mean we should be eating yolks every day, as well? or can we enjoy more eggs in a day? Let’s get an expert opinion from a registered dietician, Kelly Plowe, M.S., R.D.

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11 Surprising, Delicious Foods That Boost Brain Power

It used to be that scientists thought that as we grow older our brain cells die. Not anymore. We’re actually seeing that our brain cells can regenerate. Fascinating studies discovered foods that boost brain power. Cauliflower and sardines, are among the brain-boosting superstars! Foods that are high in nitrites, are also shown to increase blood flow in parts of the brain related to executive functioning. If we take effort in choosing certain foods to prevent bloating, avoid inflammation, and get glowing skin — what about boosting our brain power with any of these 11 surprising, delicious foods?

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19 Ab-Sculpting Pilates Moves You Can Do At Home

Did you know that Pilates can be a tool to an amazing body? It can be your secret to a flat tummy! Like yoga, Pilates is almost as much about the breathing as it is about controlling the body’s movements through the abdominal muscles (the “powerhouse”). If you’ve ever been curious and ready to get a Pilates body of your own, here are some of the best ab-sculpting Pilates moves you can do at home. If you will feel pain or discomfort, stop. But for most exercises, there will be modifications for beginners. Let’s get started!

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The Brain Science of Biking

The brain is made up of two kinds of tissues: Grey matter, which has all the synapses and is the command center of your body, and white matter, which is the communication hub, using axons to connect the different parts of grey matter. Pedaling a bike is said to help build a better brain, structurally and functionally. A study from the University of Illinois found that the hippocampus of participants grew two percent and improved their memory and problem solving skills by 15 to 20 percent after six months of cycling daily. Read more about the brain science of biking.

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Sore Muscles? 8 Tips to Ease the Pain

What’s happening when your muscles feel sore? Soreness is a natural effect of exercise and a sign that your muscles are benefiting from all the hard work. Almost any kind of hard exercise can result in soreness, especially if the exercises are new to you. Mild muscle strain creates microscopic tears to the muscle fibers, which causes a bit of pain. The aches and pains are simply indications that muscles are adapting to your fitness routine. You can learn how to handle sore muscles gently but surely. Here are 8 tips to ease the pain.

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How High-Frequency Training Can Boost Your Workout

When it comes to making progress while you’re training, how often you should train is a big question. Unfortunately, a definitive number for everyone in every situation does not exist. But if you’re in it for the long run, a higher training frequency allows you to achieve the same or higher overall intensity, volume, and the rest of the factors that will invariably bring about greater results. Although there’s no one right answer, there is one approach that will work for most people:  a high-frequency training can boost your workout. Let’s take a look at why:

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