You're not alone if you're looking to get fit and build muscle. According to the Health & Fitness Association, 96 percent of U.S. adults said they want to prioritize health and fitness in 2025, with half of them citing increasing muscle size and strength as their top goal. However, if you're new to strength training or have reached a plateau where you're no longer progressing, you might be making one of the most common mistakes people face when trying to bulk up. That's why we chatted with certified personal trainers who share their expert wisdom on the biggest mistakes people make when trying to build muscle and provide actionable steps on how to correct them. Most people struggle with building muscle because they overlook crucial aspects of muscle growth that occur outside the gym, like nutrition, rest, and recovery. And with all the conflicting information online, it's easier than ever to fall victim to quick-fix "solutions" that promise more than they deliver. So instead of jumping from one exercise to another or consuming copious amounts of protein in a desperate attempt to make gains, you should focus on building a solid fitness foundation that supports muscle building in the long term. Read on to uncover the four most common muscle-building mistakes and how to fix them once and for all. And when you're done, check out the 4 Best Bodyweight Exercises for Muscle Growth Ranked by a Top Trainer. Not Eating Enough (Or Eating the Wrong Things)
You can't expect to build muscle if your body isn't getting the right nutrients or the right amount of food to fuel the process. In addition to strength training, research shows your body also requires enough calories and protein to support muscle growth. "The most common mistakes include not eating enough calories or protein… People also tend to overcomplicate their routines instead of sticking to basic, effective compound lifts," says Nicole Davis, CPT, a certified personal trainer at Garage Gym Reviews. If you're not eating in a caloric surplus, your body won't have enough energy to build muscle. However, not all calories are created equal. Be sure to eat nutrient-dense, whole foods like lean proteins (beans, lentils, tofu, and fish), healthy fats (avocado, nuts, olive oil), and complex carbohydrates (whole grains, fruits, and vegetables). Getting enough protein is non-negotiable for those looking to build muscle mass. Most adults need 0.8 to 1.2 grams of protein per kilogram of body weight daily, but studies suggest that athletes or those building muscle may need 1.6 to 2.2 grams per kilogram. Additionally, eating consistently throughout the day and getting will help keep your metabolism fired up so that your body puts those calories and grams of protein to use. A 2018 meta-analysis found that a consistent intake of 25 to 30 grams of protein spread evenly throughout the day across three to four meals is the best way to build muscle and burn fat. Skipping Progressive Overload
If you're lifting the same weight every session and not challenging your muscles more over time, you're missing out on a crucial factor of muscle growth: progressive overload. Without it, your muscles won't be challenged enough to stimulate muscle growth. In other words, you need to keep pushing your body with more weight, reps, and intensity to keep progressing and breaking through plateaus. Stephen Sheehan, CPT, a certified personal trainer at BarBend, tells ETNT, "A lot of people underestimate the importance of consistency and progression. They either jump from program to program or push themselves too hard, too fast." To implement progressive overload, gradually increase the weight, reps, or sets you do. Try to add a little more weight each week, or increase your reps by one or two. Aim to progressively challenge your muscles so they continue to grow. Compound lifts like squats, deadlifts, bench presses, and shoulder presses should be the cornerstone of your routine as these exercises engage multiple muscle groups to help optimize gains. RELATED: How To Build Muscle: Your Ultimate Guide to Getting Shredded Not Prioritizing Rest and Recovery
It's a common misconception that muscle growth happens in the gym. While it's true that you stimulate muscle growth through exercise, research indicates that actual growth and repair happen during recovery. Failing to prioritize rest and recovery, whether it's through poor sleep, not taking enough rest days, or being overly stressed, can negatively impact your gains. "Recovery is necessary when it comes to muscle growth," Davis explains. "Muscles grow and repair while you are resting, not while you're training. Poor sleep, inadequate rest days, and high stress can all increase cortisol levels and interfere with muscle recovery." Be sure to incorporate rest days into your fitness routine and get at least seven to nine hours of quality sleep each night. According to a 2020 study, sleep is essential for muscle repair and recovery, and insufficient sleep can hinder your muscle-building goals. Timing Protein Intake Wrong
We all know protein is essential for building muscle, but when you consume your protein can be just as important as how much you're consuming. If you're not timing your protein intake, you could miss out on optimizing your body's muscle-building potential. Make sure you're eating protein consistently throughout the day. Studies recommend having 20 to 30 grams of protein within 30 to 60 minutes after your workout during a time frame known as your "anabolic window." However, more recent research has shown that spacing out your protein intake to every three or four hours throughout the day will help support muscle protein synthesis and support muscle recovery and growth. "Protein timing helps, but it's not the be-all and end-all," Sheehan says. "Having some protein post-workout can be beneficial because it gives your muscles what they need to repair and grow." YUltimately, you don't need to stress about timing your protein down to the minute. When it comes to building muscle, the most important thing is that you're getting enough protein and calories throughout the day. Just try to include a serving of protein after your workouts to help support muscle recovery and growth. Wrapping It UpBuilding muscle is a marathon, not a sprint. Achieving lasting results requires consistency, discipline, and focus. If you avoid these common mistakes by making sure you're eating enough calories, following the principles of progressive overload, allowing for adequate rest and recovery, and timing your protein intake throughout the day, you will avoid the four biggest and most common mistakes people make when trying to build muscle. Ultimately, muscle building isn't about doing more—it's about doing what works for you. Keep it simple, stay consistent, and trust the process. 
Sign up for our newsletter! The post 4 Muscle-Building Mistakes Trainers Say Are Sabotaging Your Gains appeared first on Eat This Not That. Медиа: | ↑ |
Sitting all day isn't just making you stiff; it's slowly turning your body into a tight, hunched mess. Whether you're at a desk for hours or glued to your couch, prolonged sitting shortens your hip flexors, weakens your glutes, and puts your posture through the wringer. Over time, this leads to aches, pains, and a body that doesn't move as well as it should. The good news? A few strategic stretches can counteract the damage and get you feeling loose and limber again. These six simple stretches target the muscles that take the biggest hit from sitting: your hip flexors, hamstrings, lower back, and shoulders. Perform them daily, and you'll notice improved mobility, better posture, and fewer aches. Let's get into it. Exercise: Hip Flexor Stretch
Sitting for hours constantly shortens your hip flexors, leading to tightness and discomfort. Over time, this imbalance can pull your pelvis forward, causing lower back pain and affecting your walking mechanics. Stretching your hip flexors helps restore balance, alleviate tension, and improve posture. How to do it:
Recommended Sets and Reps:
Best Variations:
Exercise: Seated Spinal Twist
Sitting locks your spine into one position for extended periods, reducing mobility and leading to stiffness. A seated spinal twist helps decompress the spine, improve rotational movement, and ease tension in the lower and mid-back. How to do it:
Recommended Sets and Reps:
Best Variations:
RELATED: 5 Easy Chair Workouts To Stay Fit Every Day Exercise: Standing Forward Fold
Sitting shortens your hamstrings, tightening them and limiting flexibility in your hips and lower back. The standing forward fold stretches the hamstrings, decompresses the spine, and improves blood circulation to the legs. How to do it:
Recommended Sets and Reps:
Best Variations:
Exercise: Chest Opener Stretch
Slouching over a desk tightens the chest and weakens the upper back muscles, leading to rounded shoulders and poor posture. Opening up the chest counteracts this forward hunch, improves breathing, and restores upper body mobility. How to do it:
Recommended Sets and Reps:
Best Variations:
Exercise: Cat-Cow Stretch
Sitting stiffens the spine, limiting its natural movement and making your back feel locked up. The cat-cow stretch improves spinal flexibility, lubricates the joints, and reduces lower back tension. How to do it:
Recommended Sets and Reps:
Best Variations:
RELATED: This Daily Habit Is Rapidly Aging Your Body, Science Says Exercise: Supine Twist
Your lower back and hips begin to get angry with too much sitting, leading to stiffness and discomfort. The supine twist helps release tension in these areas while improving spinal mobility and promoting better posture. This stretch is particularly effective for loosening up the obliques and lower back muscles that become restricted from prolonged sitting. How to do it:
Recommended Sets and Reps:
Best Variations:
Sign up for our newsletter! The post 6 Daily Stretches to Undo the Damage of Sitting All Day appeared first on Eat This Not That. Медиа: | ↑ |
Welcome to my 12-week "Building a Summer Body" series! Can you achieve a more sculpted, stronger body in 12 weeks? Definitely! Vanity is a powerful motivator and I fully own mine, which has led me to research the healthiest ways to fuel my body nutritionally and strengthen my body efficiently and effectively to look and feel my best. A positive dose of vanity has led me to health and happiness and can do the same for you! Besides sculpting and strengthening your body over the next 12 weeks you will also begin to feel more energized, healthy, and happy! I'm confident you'll feel so great that you'll make our 12-week challenge a part of your routine throughout the year! A Proven Plan for Summer SuccessEvery program is only as successful as the effort put in. My goal is for you to find achievable ways to improve your strength, mobility, and functionality and give you ways to fuel your body to reach your fitness goals and improve your overall health. Every two weeks, I'll introduce new exercises and nutrition tips to help you build on the week before. But here are the pillars I want you to focus on daily for the entire program: Daily Movement
Engage in a minimum of 30 minutes of walking daily, preferably outdoors rain or shine. Being outside offers several benefits: fresh air improves mood, vitamin D supports the immune system and muscle health, and walking on uneven terrain engages smaller muscles for better balance and fitness. Stay Hydrated
Hydrate! Make your daily water intake goal half your body weight in ounces. Drink water or sparkling water without added sugar or other sweeteners. To beat the bloat remember that caffeine and alcohol dehydrate the body. If you choose to indulge in either, follow up with a glass of water. Clean Eating
When it comes to food, focus on eliminating processed/packaged/added sugar foods. While I would like you to focus on removing foods that don't fuel your body, I don't have a deprivational philosophy regarding diet. It takes 2-3 weeks to create/break a habit, so stick with the nutrition tips and you will train your taste buds to crave the real foods that keep you healthy. Track Your Progress
Get accountable with a journal, fitness app, and/or a friend. It's easy to fall off course with the requirements we have in our lives, so start this program off by committing to a method for success. Writing down what you eat and drink each day will help you be more aware of what you may be unnecessarily consuming or where you may need to up your intake of protein, fruits and vegetables. Planning your workouts and meals for the week and putting them in your calendar takes the last minute guesswork out so you can stay on track. When you look back at your progress, give yourself a pat on the back, and remember that you can accomplish more than you ever imagined! Weeks 1 and 2: Building Your FoundationExercise Focus: Core ConnectionFor the first two weeks we will focus on core connection and core based exercises. You will walk daily for a minimum of 30 minutes in addition to the exercises. Listen to your body throughout and take one rest day each week. Walking is still encouraged but at a more leisurely pace. The Core is the foundation of the body and when properly engaged all movement becomes more effective, efficient, and safe. Core engagement refers to the stabilization of the muscles in the torso that support the spine, abdominals, pelvic floor and posture. How to Core Connect:To properly engage your core, lie on the floor with knees bent and feet flat. Place your fingers on your lower abdomen and thumbs on your lowest rib. Inhale through your nose, feeling your ribcage expand. Exhale through your mouth, pulling your abdominal muscles toward your spine while keeping your shoulders stable and away from your ears. Engaging your core will flatten your abdomen and strengthen your spine. Your Daily WorkoutHere are the 5 exercises to complete daily with one day of rest each week. Focus on improving your form and increasing the number of repetitions by the end of the first two weeks: Toe Taps
Lie on your back and core connect. Lift your feet off the floor and bring your knees up over your hips. Open the knees wide, keeping heels and toes together. Hinge at the hip without changing the shape of the leg and tap the Right toe to the floor and bring it back up, then tap the Left toe to the floor and bring it back. 16 reps to feel your abdominal muscles engage. Round two: keep your heels together and lower both legs at the same time to the floor, tap and bring knees back up. 8 reps moving slow and steady. It's very important to keep your abdominal muscles pulling down toward the mat or floor and your low back pressing down. You can modify it by not lowering the toes all the way to the floor or you can place your hands below your low back/tailbone for support. Plank
Flip over and place hands under shoulders. Walk knees back keeping legs together to form a straight line from head to hips to knees. Tuck toes and straighten legs to hold a full plank. Keep a nice, long neutral spine with your arms actively pressing the mat away, the core remaining tight, and the legs squeezing together and lifting up. If you feel your back, place knees back down on the mat. This can be done on the forearms as well for any issues or pain in the elbows, shoulders or neck. Record how long you can hold your plank each day. Every day hold for at least 10 seconds longer. A two-minute daily plank is the goal by the end of 2 weeks. Pushups
From a plank position, move arms slightly wider than your shoulders with elbows angled back 45 degrees. Bend your elbows and lower your chest to elbow level. Exhale and press your body back to its starting plank position. This can be done just as effectively on the knees. Keep the neck safe by keeping your gaze just past your fingertips and focus on keeping your body in a straight line. Record how many pushups you can complete on your first try. Every day do one more pushup. The goal is to complete as many pushups as your age by the end of 12 weeks. As you practice you can break up the pushups at different times of day, but the goal is to complete as many as you can in a row as you progress. Wall Sit
Stand against a solid wall. Slowly slide down the wall and walk your feet forward until your hips are in line with your knees and your knees are over your ankles making a 90 degree angle. Focus on keeping a strong posture and core with your chin parallel to the floor. Record how many seconds you can hold the wall sit and hold for a few seconds longer each day. The goal is to hold for a minute by the end of 2 weeks. Lunges
Standing upright with your core engaged, step your Right foot forward. Keep your front foot flat and your back heel lifted. Place your hands on your hips and drive your Left knee straight down to the floor. Make sure your Right knee stays stacked over your ankle and that you are not pressing your weight forward. This is an up/down like an elevator movement. Press into your R foot to drive the body back up to straight legs for 1 rep. Start with 10 lunges on each leg and add 2 each day. Record your reps. To add-on, raise your hands over your head. Over the coming weeks, we will add resistance to the lunges. Nutrition Focus: Protein PowerI've been drinking my Hilliard Studio Method Smoothie for years along with a crunchy apple and tea or coffee first thing in the morning. Our HSM smoothie delivers 27 grams of protein, 23 grams of fiber, nutrient-rich greens, healthy fats and omega-3's. It will be the "jet fuel" that sets you up for success and keeps you satisfied and energized. Another great protein source is 3/4 -1 cup of Greek yogurt mixed with a scoop of collagen peptide powder, chia seeds, and blueberries for at least 25 grams of protein. Protein Sources to Include:Stick to lean sources of protein including:
Bake or cook your proteins with organic olive oil and use fresh or dried herbs and a little bit of salt pepper to season. Lemons and other citrus provide great flavor. Keep your portion sizes to the suggested serving size and fill up the rest of your plate with vegetables like:
Smart Carb Choices:And complex carbohydrates like:
Roasting everything on one sheet pan is an easy way to cook, clean and feel great about your meal. Sweet tooth tip is to end your meal with apple slices or berries. About the Author: Liz Hilliard is an author, motivational speaker, podcast co-host, and the founder & CEO of Hilliard Studio Method (HSM).
Sign up for our newsletter! The post Get Your Summer Body in 12 Weeks with This Celebrity Trainer's Proven Plan appeared first on Eat This Not That. Медиа: | ↑ |
Running is often hailed as the ultimate calorie-burning exercise, but what if you could torch just as many (if not more) calories without logging a single mile? Give this high-intensity standing workout a go. It's a dynamic, full-body routine that blends strength and cardio to fire up your metabolism and keep it burning long after you finish. Unlike running, which primarily works the lower body, this workout fires up your entire system, engaging your legs, core, and upper body in explosive, calorie-scorching movements. Whether you're short on time or just looking for a new way to break a sweat, this routine delivers. Pro tip: To maximize your calorie burn, focus on maintaining intensity during the work intervals while using the rest periods to recover enough to push hard again. Stay light on your feet, keep your core engaged, and don't be afraid to go all out—your metabolism (and your results) will thank you. The Science Behind High-Calorie Burn Standing ExercisesMany people assume running is the best calorie-burning workout, but high-intensity standing exercises can be just as, if not more, practical. These exercises engage multiple muscle groups simultaneously, increasing your heart rate and energy expenditure. Why Standing Exercises Work
Calorie-Burning Standing WorkoutWhat You Need: This workout uses minimal equipment—just a set of dumbbells and a kettlebell—to maximize calorie burn. Using a 20-second work, 40-second rest interval format, you'll complete 3 to 5 rounds of the following routine. The Routine:
Directions: Perform each exercise for 20 seconds, followed by 40 seconds of rest. Depending on your fitness level, complete 3 to 5 rounds. Focus on controlled movements and maintaining intensity throughout the session. RELATED: Here's How Long Your Running Workout Should Be To Shrink Belly Fat How to Do It:Alternating Dumbbell Push Press
How to do it:
High Knees
How to do it:
Kettlebell Swings
How to do it:
Front-Rack Marching
How to do it:
RELATED: 6 Harmful Running Habits You Should Quit Now Squat Jumps
How to do it:
Standing Dumbbell Woodchops
How to do it:
Sign up for our newsletter! The post The Standing Workout That Burns More Calories Than a 30-Minute Run appeared first on Eat This Not That. Медиа: | ↑ |
Most people think of core strength in terms of six-pack abs, but a strong core is about much more than aesthetics. It's the foundation for nearly every movement, from standing up straight to lifting heavy weights. A weak core doesn't just impact your gym performance—it affects your posture, balance, and even how you move through daily life. If your core isn't pulling its weight, other muscles compensate, leading to poor movement mechanics and a higher risk of injury. Many people assume their core is strong because they do some crunches or hit a few planks at the end of a workout. The truth is, if your core isn't functioning correctly, your entire body suffers. Here's how to tell if your core strength isn't where it should be—and what to do about it. Why a Strong Core MattersYour core isn't just your abs. An interconnected system of muscles, including the deep stabilizers, obliques, and lower back, creates stability and power. A weak core reduces force transfer, leading to inefficient movement patterns and increased strain on your spine and joints. It also limits your ability to generate strength, leaving potential gains on the table. A strong core supports better posture, reduces injury risk, and improves everything from running to weightlifting. Ignoring core strength can lead to nagging back pain, balance issues, and a loss of overall athleticism. If you struggle with any of the following, it's time to rethink your core training. You Struggle to Maintain Good Posture
What It Means If your shoulders slump forward and your lower back rounds when sitting or standing for long periods, your core muscles aren't correctly aligning your spine. Weak deep core muscles allow your body to rely on passive structures like ligaments and bones for support, leading to stiffness and discomfort over time. How to Improve Strengthen the deep core stabilizers with exercises like dead bugs, bird-dogs, and plank variations. Focus on maintaining a neutral spine throughout the day, especially when sitting. Avoid excessive reliance on backrests and work on engaging your core when standing or walking. Your Lower Back Hurts During Workouts
What It Means Lower back pain during squats, deadlifts, or even planks might be a red flag. It means your core isn't bracing properly, forcing your lower back to take on more load. Instead of creating stability through the core, your body shifts stress to the lumbar spine. How to Improve Prioritize core bracing drills like the McGill Big Three (curl-up, side plank, bird-dog). Before heavy lifts, engage your core by taking a deep breath and bracing as if you're about to take a punch. Strengthen the anterior core with movements like hanging leg raises and Pallof presses. You Lose Balance Easily
What It Means Struggling to stay steady when walking on uneven ground or during single-leg exercises points to weak core stabilizers. The core plays a significant role in balance by keeping the body aligned and resisting unwanted movement. If it's weak, even small shifts in position throw you off. How to Improve To challenge core stability, incorporate unilateral exercises like single-leg Romanian deadlifts and suitcase carries. Train rotational and anti-rotational strength with exercises like landmine presses and resistance band chops. You Fatigue Quickly During Core Workouts
What It Means If holding a plank for more than 20 seconds feels like torture or core workouts leave you completely gassed, your endurance is lacking. A strong core should provide sustained stability over long durations, not just short bursts of effort. How to Improve Build core endurance with longer-duration exercises like RKC planks and hollow body holds. Gradually increase time under tension and avoid rushing through reps. Strengthen the transverse abdominis with diaphragmatic breathing drills to improve deep core activation. You Struggle to Generate Power in Other Lifts
What It Means If your deadlift stalls off the floor, your squat feels unstable, or your overhead press lacks control, your core fails to transfer force efficiently. A weak core creates energy leaks, meaning you can't apply maximal force where needed. How to Improve Train explosive core exercises like med ball slams and rotational throws. Strengthen the posterior chain with heavy carries, front-racked kettlebell marches, and heavy sled drags. Focus on core integration by ensuring bracing is a priority in every compound lift.
Sign up for our newsletter! The post 5 Signs Your Core Is Weaker Than You Think appeared first on Eat This Not That. Медиа: | ↑ |
Let's be honest—sometimes, the idea of standing for a workout sounds about as appealing as running a marathon in flip-flops. But guess what? You don't have to be on your feet to torch calories and build serious strength. Seated exercises can deliver a calorie-burning punch while keeping things low-impact and joint-friendly. The key is effort. Just because you're sitting doesn't mean you're coasting. With the proper resistance, tempo, and intensity, seated workouts can fire up your muscles, elevate your heart rate, and trigger serious calorie burn. They're also a game-changer if you're dealing with an injury, easing joint stress, or just looking for a fresh challenge that doesn't involve endless burpees. So whether you're rehabbing, cross-training, or just need a workout that meets you where you are, these five seated exercises will push your limits, rev up your metabolism, and leave you feeling stronger than ever. Grab a seat (literally), and let's get to work. Why Seated Workouts WorkSeated exercises can still challenge your muscles, increase your heart rate, and burn calories effectively. By focusing on controlled movements and heavier resistance, you engage multiple muscle groups, triggering higher energy expenditure. Plus, seated workouts reduce joint stress, making them an excellent option for those with mobility concerns or anyone looking for a change of pace. Want to increase the intensity and maximize calorie burn? Try these strategies:
Leg Press
The leg press targets the quads, hamstrings, and glutes, three of the biggest muscle groups in your lower body. Since larger muscles burn more calories, this movement is a powerhouse for torching fat while building strength. How to Do It:
Best Variations:
Seated Lateral Raises
This shoulder-sculpting move isolates the deltoids, firing up your metabolism while giving you that coveted broad-shoulder look. Keeping it seated removes momentum, forcing your muscles to work harder. How to Do It:
Best Variations:
Seated Cable Row
This back-building beast targets the lats, traps, and rhomboids while engaging the core for stability. A strong back burns more calories than you think—plus, better posture is a bonus. How to Do It:
Best Variations:
Seated Leg Curl
Hamstrings are often neglected, but training them torches calories and improves overall leg strength. The seated leg curl machine locks your body in place, ensuring max activation. How to Do It:
Best Variations:
Incline Dumbbell Bench Press
This upper-body staple works the chest, shoulders, and triceps while stabilizing your core. Pressing movements boost calorie burn by engaging multiple muscle groups simultaneously. How to Do It:
Best Variations:
Wrapping It All UpSeated workouts aren't just an easy way out—they can be a powerhouse for calorie-burning and muscle-building when done right. Whether you're looking for a low-impact option, recovering from an injury, or just want to mix up your training, these exercises will keep you burning calories while staying comfortably seated. So, sit down, but don't slow down—your next killer workout starts now.
Sign up for our newsletter! The post 5 Seated Exercises That Burn Major Calories appeared first on Eat This Not That. Медиа: | ↑ |
As we age, staying active becomes more challenging but even more important. As a trainer with Human Powered Health, I work with clients of all ages to improve strength and mobility. Many people over 50 experience reduced muscle mass, joint stiffness, and balance concerns. Through targeted strength training and comprehensive assessments, I help clients prevent injuries, move freely, and maintain independence. Strength training is crucial as we age because it slows age-related muscle loss (sarcopenia), maintains bone density, and supports joint health. For those over 50, the risk of injury or falling increases, but consistent strength training can enhance balance and improve posture, preventing long-term injuries. Ready to get started? Here are five effective exercises you can incorporate into your routine today. Sit-to-Stand
How to do it right:
How often to do it:
Why it helps:
Regression (make it easier):
Progression (Make it harder):
Mistakes to watch out for:
Wall Push-Up
How to do it right:
How often to do it:
Why it helps:
Regression (make it easier):
Progression (Make it harder):
Mistakes to watch out for:
Seated Knee Lifts
How to do it right:
How often to do it:
Why it helps:
Regression (make it easier):
Progression (Make it harder):
Mistakes to watch out for:
Calf Raises
How to do it right:
How often to do it:
Why it helps:
Regression (make it easier):
Progression (Make it harder):
Mistakes to watch out for:
Overhead Shoulder Press
How to do it right:
How often to do it:
Why it helps:
Regression (make it easier):
Progression (Make it harder):
Mistakes to watch out for:
How to Incorporate These ExercisesAs a beginner, work on incorporating 2–3 exercises per day and rotating through them. This method gives your body the chance to adjust gradually and prevent some of the soreness you might experience. While strength training is great to incorporate into your weekly routine, adding short walks, stretching, or other mobility exercises can also be beneficial before or after your sessions. Nutrition and RecoveryAs always make sure to fuel your body properly and include enough protein in your diet to aid with muscle repair. Hydration is equally as important as it supports joint and muscle health. Rest and recovery is important as well; whether it's getting enough sleep or taking enough rest days to prevent injuries and allow for progress in the long term. What to Expect After a MonthYour progress might vary depending on your daily routine. It's important to find the routine that best fits your schedule. Progress can come in many forms; some people may notice that everyday movements feel easier (finding it easier to stand up from a chair or having an easier time carrying groceries). Others might experience improved balance, less stiffness in their joints, and overall better posture. At the end of the day, movement is medicine; small changes have the ability to make big differences in your overall quality of life. Tips for BeginnersStart small and stay consistent. Aim to focus on the quality of movements, and if a movement feels too difficult, don't be afraid to modify it. Listen to your body and celebrate all the progress you'll soon make!
Sign up for our newsletter! The post 5 Daily Strength Exercises To Get Fit at 50 appeared first on Eat This Not That. Медиа: | ↑ |
Walking is one of the best workouts, according to multiple studies. Getting steps in can help you maintain a healthy weight and, lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes, says Mayo Clinic. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve mood, cognition, memory, and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension. And a recent study has even found it can add years to your life. New research published in the British Journal of Sports Medicine found that walking can extend life by over a decade. According to the findings, you need to walk 160 minutes a day at 3 mph to maximize longevity.
Researchers analyzed data from the National Health and Nutritional Examination Survey (NHANES). They focused on participants over 40 who wore activity monitors for at least four days. They then devised a mathematical model to predict how different physical activity levels could influence how long they lived. RELATED: 6 Harmful Walking Habits You Should Quit Now, Experts Say Comparing the most active participants to the least, they concluded that more physically active people had a longer life expectancy. 25% of the most active people in the study walked 160 minutes daily at 3 mph, and they then determined that if everyone walked that amount, they could increase their life expectancy from 78.6 to 84 years. In contrast, those in the lowest 25% of activity were linked to a decrease in life expectancy of around six years. This isn't the only study to find a link between walking and longevity. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.
Another study found that adults who walked 6,000 steps daily had a reduced risk of all-cause mortality. According to another, people with multiple chronic health conditions can add three years to their lives by adding 10 minutes of brisk walking to their day. Most experts recommend 10,000 steps per day if you want to lose weight. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, heart failure, and strokes. 7 More Ways to Add Years to Your Life Have a Drink
Don't down a bottle of Jagermeister in hopes of a long life ahead. But a glass of red wine, by all means. "Our research shows that light-to-moderate drinking might have some protective effects against cardiovascular disease," says Bo Xi, MD, associate professor at the Shandong University School of Public Health in China and the lead author of a study published in the Journal of the American College of Cardiology, "while heavy drinking can lead to death. A delicate balance exists between the beneficial and detrimental." Eat This, Not That! Tip: Red wine contains antioxidants, can lower cholesterol, reduces the risk of stroke and increases bone density. Enjoy one to two glasses a day if you wish. 'Meat' Less Often
Eating meat less than once a week may increase longevity by 3.6 years, according to a study published in the American Journal of Nutrition. Another 22-year study out of Finland found increased mortality and disease among individuals with higher animal protein intakes. Eat This, Not That! Tip: If you must eat meat, opt for leaner proteins (chicken, turkey, lean cuts of beef) and keep off the bacon and sausages since diets heavy in processed meats are linked to higher risk of cancer and heart disease. Otherwise, explore the exciting new orld of plant-based nutrition, with a product like Beyond Meat, made with pea protein. Avoid Toxins
Be mindful of your surroundings, and what you're breathing in. Everything from Benzene (found in gasoline), cigarette smoke, and other toxins can lead to cell degeneration and increase mortality rates, studies show. Eat This, Not That! Tip: Don't miss this essential list of 100 Ways Your Home Could be Making You Sick. Dip Into the Mediterranean Diet
Olive oil, veggies, fruits, nuts, seafood and a moderate amount of wine and cheese—we've all heard the Mediterranean diet is the secret to a longer life. In fact, numerous studies have linked the diet to improving brain health and function, lower risk of cancer and other diseases. Eat This, Not That! Tip: Now it's time you tried it. Eat almonds, hummus, wild salmon, garlic, lemon, quinoa, cauliflower, chia seeds and olives frequently. Eat eggs, Skyr, and chicken moderately. And eat red meat rarely. Avoid entirely the packaged, processed, store-bought items that are loaded with additives. …or Try the Japanese Art of Eating
Japan is doing something right! It currently holds the title of longest life span, according to the World Health Organization. This may have something to do with the size of their plates. When it comes to diet, the Japanese tend to eat smaller portions—specifically the size of a salad plate—and don't overstuff themselves. Centenarians studied in Okinawa stop eating when they are 80 percent full. They also tend to live seven years longer than Americans, according to a study, and have fewer cases of heart disease and cancer. Eat This, Not That! Tip: Experiment with the 80% rule. OR at the very least, don't keep eating when you feel full. Actually Use Those Vacation Days
Don't work so hard; your life depends on it. A Finnish study followed male businessman born between 1919 and 1934, and found that those who didn't sleep enough, were overworked, and didn't take enough time off (i.e. vacation) were 37 percent more likely to die between the years of 1974 and 2004. By 2015, some of the oldest participants, who always took their vacay, reached 81 to 96 years of age. Eat This, Not That! Tip: Our current culture rewards non-stop go-and-do work. But at what cost? If you have vacation days, use them to unplug, and be firm with your boss if you must. Hell value your work more if you're alive than dead. Binge Less
Each hour you binge Netflix, Hulu, HBO—the list goes on—after the age of 25 may cut your life by 22 minutes, according to research out of the University of Queensland, Australia. Those who spent an average of six hours in front of the tube per day were also likely to die five years earlier than those that didn't want TV at all. Eat This, Not That! Tip: There are other reasons to stop clicking "next episode." They can be addictive and eat up your time. (Robert De Niro is currently suing an ex-employee because he watched 55 episodes of Friends in a row.) Enjoy your One Day at a Time—one episode at a time.
Sign up for our newsletter! The post Walking This Far Every Day Can Add Over 5 Years to Your Life appeared first on Eat This Not That. Медиа: | ↑ |
You don't need a gym packed with machines and heavy weights to build a strong, sculpted body, think again. Bodyweight exercises are often even more effective in transforming your physique by engaging multiple muscle groups, improving balance, and increasing endurance. As a personal trainer, I always encourage my clients to master their own body weight before relying on external equipment. The best part? You can do these exercises anywhere, eliminating excuses and making consistency easier. Many people overlook bodyweight training exercises, assuming they are only for beginners. In reality, even the most advanced athletes can scale these movements to challenge themselves. These exercises force you to engage stabilizing muscles, they strengthen your core, and increase flexibility while burning calories. Unlike machines that isolate specific muscles, bodyweight exercises activate entire muscle chains, leading to faster and more noticeable results. This workout plan consists of eight bodyweight movements proven to build strength, burn fat, and define your physique more efficiently than many gym-based routines. No equipment necessary, just your own determination and effort. Aim to complete three sets of each exercise, adjusting reps based on your fitness level. Ready to get started? Let's break down the moves that will take your fitness to the next level. Push-Ups
Push-ups are a classic upper-body exercise that strengthen your chest, shoulders, triceps, and core simultaneously. They improve muscular endurance and help develop a well-defined upper body. Additionally, push-ups engage stabilizing muscles, improving overall strength and posture. How to do it:– Start in a high plank position with hands shoulder-width apart. – Lower your chest toward the ground, keeping your elbows at a 45-degree angle. – Push back up to the starting position, keeping your core tight. – Repeat for the desired number of reps. Squats
Squats build lower-body strength unlike few other movements. They target your quadriceps, hamstrings, glutes, and even your core. This functional movement translates to everyday activities, improving mobility and reducing injury risk. How to do it:– Stand with feet shoulder-width apart, toes slightly turned out. – Lower your hips down and back, keeping your chest upright and weight in your heels. – Push through your heels to return to the standing position. – Repeat for the desired number of reps. Plank to Shoulder Tap
The plank to shoulder tap strengthens your core and challenges shoulder stability and control. It improves balance, coordination, and overall body control, making it an excellent full-body exercise. How to do it:– Start in a high plank position with wrists under shoulders. – Lift one hand and tap the opposite shoulder while keeping your hips stable. – Return to the starting position and switch sides. – Continue alternating for the desired number of reps. Jump Lunges
Jump lunges provide a way to build lower body power alongside leg endurance. This dynamic move fires up your legs, glutes, and core, while also elevating your heart rate for fat-burning benefits. How to do it:– Start in a lunge position with one foot forward and one back. – Explode upward, switching legs in mid-air. – Land softly and lower back into a lunge before repeating. – Continue alternating legs for the desired number of reps. Bicycle Crunches
Bicycle crunches are one of the most effective core exercises, engaging the entire abdominal region while also improving coordination. This movement helps sculpt defined abs while strengthening the lower back and improving rotational control. How to do it:– Lie on your back with your hands behind your head and legs lifted in a tabletop position. – Bring one elbow toward the opposite knee while extending the other leg straight. – Switch sides in a pedaling motion, keeping your core engaged throughout. – Repeat for the desired number of reps. Triceps Dips
Triceps dips target the back of your arms, helping to build strength and definition in an area that often lacks tone. This move also engages your shoulders and chest, making it a great upper-body exercise. How to do it:– Sit on the edge of a chair or bench with hands gripping the edge. – Slide forward so your hips are off the surface, lowering your body toward the floor. – Push back up, straightening your arms without locking the elbows. – Repeat for the desired number of reps. Glute Bridges
Glute bridges activate and strengthen your glutes, hamstrings, and lower back. This exercise improves hip mobility and posture while also engaging the core for stability. It's especially beneficial for those who sit for long periods. How to do it:– Lie on your back with knees bent and feet flat on the floor. – Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. – Lower back down with control and repeat. – Repeat for the desired number of reps. Mountain Climbers
Mountain climbers offer both strength and cardio benefits by engaging the core, arms, and legs while elevating your heart rate. This full-body movement helps build endurance, burn fat, and improve agility. How to do it:– Start in a high plank position with hands under shoulders. – Drive one knee toward your chest, then quickly switch legs. – Continue alternating legs at a rapid pace while maintaining core engagement. – Repeat for the desired number of reps.
Sign up for our newsletter! The post 8 Bodyweight Moves That Sculpt Your Body Faster Than the Gym appeared first on Eat This Not That. Медиа: | ↑ |
Staying active as you age is crucial for overall body vitality. If you're over 50, make sure to focus on gentile movements that keep your body strong, flexible, and mobile. I regularly see clients assume that aging means slowing down, but the right exercises can help you feel younger, stronger, and more energized. Chair exercises offer a great way to improve functional fitness while providing support and stability, and anyone can do them. These exercises can help you maintain independence and mobility while reducing the risk of injury. They target core strength, flexibility, and endurance, all of which are essential for maintaining a youthful body. The best part? You don't need any fancy equipment, just a sturdy chair and a few minutes of your day. Whether you're looking to improve balance, maintain muscle tone, or simply stay active, these movements will keep your body feeling young and capable. Below, I'll guide you through six highly effective chair exercises that will challenge your muscles while being gentle on your joints. All you need is a sturdy chair and about 15 minutes to complete the routine. Perform each exercise for the recommended number of reps, and remember to focus on proper form. Let's get started! Chair Exercises to Keep Your Body Feeling YoungWhat You Need: A sturdy chair with no wheels, comfortable clothing, and enough space to move freely. This workout should take about 15-20 minutes, making it easy to fit into your daily routine. Seated Marches
Seated leg lifts help strengthen your core, hip flexors, and lower body. This exercise improves stability and balance, making everyday movements like walking and standing easier. It also engages your lower abdominal muscles, helping to build core strength and support your lower back. Adding leg lifts to your routine can help prevent falls and maintain functional independence. How to do it:
Chair Sit-to-Stand
Chair squats strengthen your lower body, particularly your thighs, glutes, and hamstrings. They mimic the movement of sitting and standing, which helps improve mobility and prevent muscle loss. This exercise is especially useful for maintaining independence, as it enhances the ability to get up from a seated position with ease. By practicing chair squats, you'll also work on improving joint flexibility and reducing stiffness. How to do it:
Seated Leg Lifts
This movement is great for strengthening the quadriceps, the muscles in the front of your thighs. Strong quads help support your knees and prevent joint pain. Knee extensions also improve circulation in the legs, which is important for overall cardiovascular health. Doing this exercise regularly can enhance mobility and make it easier to perform everyday activities like climbing stairs or getting out of a car. How to do it:
Seated Torso Twists
Seated torso twists improve spinal mobility and strengthen the oblique muscles, which are essential for maintaining good posture. This exercise also enhances flexibility and helps with coordination, making daily movements smoother and easier. Twisting movements engage the core and improve rotational strength, which is beneficial for activities like reaching and bending. How to do it:
Seated Arm Circles
Seated marches are a great way to boost circulation, improve cardiovascular health, and strengthen the hip flexors. This movement mimics walking and helps maintain lower body endurance. It's a simple but effective way to keep your legs strong and active without placing stress on the joints. Regularly performing seated marches can improve balance and coordination, which are crucial for fall prevention. How to do it:
Seated Calf Raises
This exercise helps maintain upper body strength and flexibility while improving shoulder mobility. It targets the shoulders, arms, and upper back, which are essential for daily tasks like reaching, lifting, and carrying objects. Using light weights can increase the intensity of the movement and promote better muscle tone. Arm circles also help improve joint function, reducing stiffness and discomfort in the shoulders. How to do it:
Sign up for our newsletter! The post Over 50? If You Can Do These 6 Chair Exercises, Your Body Is Still Young appeared first on Eat This Not That. Медиа: | ↑ |
