Latest news with #CSCS
Yahoo
28-07-2025
- Health
- Yahoo
How Long Does It Take To Transform Your Body In The Gym? The Answer Isn't What You Think.
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." NO MATTER WHERE you are on your fitness journey, it can be tough to stay patient. Yes, you might wish you could fast-track your goals so you can cross that finish line (literally or figuratively) ASAP. The sense of accomplishment that comes with tangible progress and reaching new PRs is often what motivates you to keep going. But as a wise man once said, there's no magic pill for immediate gratification. And, after all, if it were that easy, it wouldn't be called 'work,' right? Don't be discouraged if you feel like you haven't noticed the results you were after immediately. There are lots of changes happening behind the scenes that are worth celebrating. Just know, exactly how long it takes to see results from your workout routine will vary from person to person. 'There are numerous factors that contribute to these timelines,' says Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance. 'Factors such as genetics, age, gender, type of training program, and lifestyle indicators can impact how soon someone will see changes.' Here, Ellis digs into a few of these key elements, shares some of the results you can expect to see and when, and offers other perspectives on what it means to 'see results' so you can celebrate your wins through every stage of your journey. How Long Does It Take to See Results From Working Out You might assume that seasoned gym-goers would see results sooner because they aren't new to this game, but that's not necessarily the case, according to Ellis. 'Beginners will usually experience results sooner than more advanced athletes because both their baseline level of fitness and training age [how long you've been working out] is lower,' he says. Think of it this way: If you're a beginner staring at a ladder from the floor, there are more rungs to climb, and therefore more levels to reach—and with each rung, you're making progress. Whereas more advanced athletes may have already hit some of the lower rungs and milestones and have less distance to travel to the top. There's also the matter of neurological adaptations, a.k.a. "newbie gains." When beginners start strength training, neural adaptations will lead to rapid progress in strength (and to a lesser degree, muscle growth). That early progress is exciting, but it only lasts so long (and probably won't take you up to the point of accomplishing your larger training goals, anyway). Once you go beyond that initial progress and maybe even hit a plateau, it's important to remember that you'll still see results—just more slowly than you did at the start. One often-cited study from 2009 shows that it takes a minimum of 18 days for someone to form a habit once a decision to change a behavior is made, and that goes for athletes of all kinds, explains Ellis. So you might consider that timeframe your first benchmark toward progress—and that should be celebrated. Deciding to work toward something, make changes, and commit to them is no easy feat. From there, 'typically you can see tangible changes—whether it be body composition, change in resting heart rate, etc.—within two to six weeks,' says Ellis. That breaks down to roughly two to four weeks for beginners and four to six weeks (or more) for more seasoned athletes, he adds. Shop Now Signs You're Getting Fitter Even if weight loss is your goal, the number on the scale is certainly not the only meaningful metric to measure against your progress. (Not to mention, the benefits of fitness and staying active go far beyond just your weight or how you look.) Neurological Adaptations Lots of the initial 'results' from your workouts are happening on an imperceptible, cellular level. As outlined above, whenever you ask the body to do new or challenging things—trying a new sport, learning crow pose in yoga, or merely starting a workout routine for the first time—the brain has to create new pathways to signal the body to perform in ways it hasn't before. 'Neurological adaptations are changes that take place within the nervous system, which play a very important role in improving strength, coordination, motor learning and overall performance,' explains Ellis. 'Neural plasticity [the brain's ability to adapt and evolve] allows you to continue developing new pathways throughout your fitness journey,' says Ellis. 'Because of this, it's beneficial to manipulate different variables in a training program such as incorporating a variety of movements and some novelty and proper training stimuli. It's important to continually build on progress to strengthen and stimulate these neural pathways.' The easiest way to do this is with a pre-made training plan. You'll know exactly which exercises to do, when to up the intensity, and how much to rest. Get a personalized recommendation from our library of training plans using our Workout Finder below. Energy Also, 'one of the earliest changes that people would notice is a change in energy levels,' says Ellis. Just as microtears in your muscles caused by strength training help the body to repair, grow, and come back stronger, there's a similar process for your energy levels. Exerting yourself during a workout might make you feel taxed during a session, but this challenge actually signals to your body to produce more mitochondria, the energy stars of your cells, according to Harvard Health. Mood Also, thanks to the release of feel-good hormones like endorphins during exercise, your new fitness routine can also give you a mood boost. Physical activity of all kinds releases endorphins, but research is still evolving as to what type of training or workout intensity gives you the biggest endorphin rush. For example, one 2017 study published in the journal Neuropsychopharmacology suggests that high-intensity training is the way to go if you're looking for that 'exercise high.' Sleep Another big result you'll likely notice fairly early after beginning a new fitness routine or training program is better sleep. Don't underestimate this as a key factor to your overall health. Adequate rest can be a crucial factor for maintaining motivation for training both in the short and long term, according to one small 2013 study. Other Benchmarks to Consider to Track Workout Results In addition to some of the more lifestyle measures like energy and sleep, if you're someone who is looking for something a bit more measurable, Ellis suggests one of two quantitative benchmarks depending on your fitness goals. For those looking for results from strength training, you could track progress against absolute strength. This is often measured by the one-rep max (1RM) test—the heaviest weight you can lift in a single exercise, such as a bench press or a barbell squat, for one rep at the full range of motion and with proper form. (If you're newer to strength training, we suggest you test for a three to five rep total, then use a training load chart for a one rep max rather than going all-out for a single rep.) You could also look at your progress in relative strength, which takes your body into account, looking at how much you can lift compared to your body weight, says Ellis. Simply divide the weight lifted by your body weight to find this measure. If you have more endurance and cardio-focused goals, the universally used metric to measure progress is your VO2 max. This essentially measures how efficiently your body is able to use oxygen. But know this: Accurately tracking your VO2 max requires lots of fancy equipment and is best done in a lab setting. Luckily, due to the demand of athletes wanting a more realistic way to assess their numbers, many fitness trackers and smartwatches offer a VO2 max estimate, which you can use to track your progress. Use SMART Goals Remember that when it comes to thinking about your workout results, how you set your goals initially can make a big difference. "Setting SMART (specific, measurable, attainable, realistic, time-bound) goals are major keys to success,' says Ellis. 'Athletes will typically see long-term, sustainable results when they include process goals along the way to their big-picture goals.' Think about it: Getting swole or "getting abs"involves so much more than simply working out. 'Highlighting the importance of other aspects, such as sleep quality, proper nutrition principles, and joining a community, go a long way in setting habits that can change the trajectory for your overall well being for the better,' he says. Once you can think of your workout routine as being just one aspect of a more comprehensive healthy lifestyle, you might have an easier time staying patient. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Yahoo
28-07-2025
- Health
- Yahoo
You May Be Training Hard—But Missing This Key Step Could Be Sabotaging Your Results.
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." TAKING A NO days off mentality to accomplish your fitness goals might have short term benefits, but likely wind up putting yourself at risk of injury in the long run. That type of mindset is an antiquated concept of old-school gym culture as useful these days as a rusty barbell. You can pick it up and try to give it a few reps, but you'll be better off with a newer, more modern approach. Rest days are not for the weak. That can be hard to swallow if you love training, and if you have big-time goals you're working hard to achieve. If that's you, you're wondering exactly how many rest days do you really need to optimize your recovery? What if you're training for a race or pushing for a PR? Taking time off when you have a goal staring back at you can be difficult—so how long should you break before you get back into your workout plan? How many rest days are needed in a week of training? Here, Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance, shares how to maximize your rest days so you can plan a balanced routine and come back from your days off feeling stronger. Should You Take a Rest Day? 'THE IDEAL ANSWER is yes,' says Ellis. While it's possible to train every day—'as long as you're managing intensity and the impact that each workout has on your joints, nervous system, etc,' he adds—there's a difference between can and should. There might be weeks when you feel energized by and enthused about your training plan. You're supposed to rest, but you don't want to take a break. That might make actually following this guidance an obstacle. Still, you should remember: Rest days are a must. When you're faced with these types of situations, remember that a "rest day" doesn't mean that you're laying around on your couch, totally sedentary. You're just not pushing yourself to the extent that you would during your typical training program. 'Rest days are not dedicated to strenuous exercise [or] training,' he says. 'It's a day [or days] that focuses on decompressing from stressors and 'filling your cup' in different facets—physically, mentally, socially.' In other words, you don't have to stay supine for the whole day—just take your foot off the gas a bit. How Many Rest Days Do You Need? GENERALLY SPEAKING, EVERYONE should take at least one rest day a week, says Ellis. But, as with anything in fitness, it depends on your individual training program. The key is to vary your 'intensity throughout the week in a way that allows for adequate recovery—i.e. a high-intensity [day], low-intensity [day], high-intensity [day], low-intensity [day], moderate-intensity [day], high-intensity [day], and rest [day],' he says. If you want to take the guesswork out of it, follow a pre-made training plan. You'll get a schedule built with the optimal number of off days based on the amount and intensity of the workouts you're doing. Meet with a personal trainer or use our Workout Finder below to get a personalized training program recommendation. For some people, a rest day might fall at the end of a string of consecutive training days. But your own practice might look different. 'If I'm someone who likes to keep my foot on the gas throughout the week, then I would think about resting every other day in order to keep myself fresh, and also to make sure that I'm allowing my body to adapt to my workouts,' says Ellis. So, keeping your goals and exercise mentality in mind will help you determine when to slot rest days into your weekly workout routine. The Benefits of Taking a Rest Day HERE ARE SOME of the biggest reasons not to skip your rest days. Avoid Overtraining You can have too much of a good thing when it comes to exercise, says Ellis. Without necessary rest days, the benefits of exercise—improved mood, sharper memory, and increased energy just to name a few—risk being overshadowed by fatigue, reduced reaction time, and other hallmarks of overtraining. Reduce Injury Risk Speaking of overtraining, 'incorporating rest days can help to mitigate injuries,' says Ellis. 'The accumulation of stress, and/or overuse can lead to injury. Being strategic about rest days can help to reduce the amount of strain you accumulate, while allowing you to recover from the strain.' Improve Gains and Overall Performance During exercise, the exertion you put on your body causes micro-tears in the muscle fibers. Giving those fibers time to repair is 'key to making gains,' says Ellis. 'For those who have aesthetic goals, allowing muscle groups to repair and rebuild after intense workouts is key for growth.' What's more, resting actually improves your overall performance, since regular rest days gives your body adequate time to recover from training more broadly. 'So, whether you're training for a marathon or for the upcoming football season, including rest days will be key to recovery, which is key for creating adaptations,' says Ellis. Translation: You cannot make gains and get better without rest. Allow for Mental Recharging Rest days prevent burnout. Whether you've been running the same route over and over while clocking training miles, or you feel uninspired at the gym, taking a rest day is just as much about your mental game as your physical goals. 'As much as rest is encouraged because of the toll it takes on the body, the same can be said for the mind,' says Ellis. Use rest days as a way to recharge and refocus your training to come back mentally ready, he adds. How to Recover On Your Rest Day YOU KNOW THAT you need to take rest days, but what are you supposed to do to maximize your recovery? The key is understanding what a rest day is, but also what it isn't. Rest days are not the same as active recovery days, says Ellis. Activity is at a minimum on rest days, whereas active recovery could include lower intensity, non-strenuous movement. Ellis says that rest days will be largely spent without dedicated activity, but adds that it's great if you can still try to get a minimum of 4,000 steps in on these days. 'Going for a walk can be a great way to promote blood flow, and delivery of nutrients for recovery,' he says. You may also opt for focused recovery like meditation, breathwork, getting a massage, or light stretching during your rest days. If you're really itching to get moving, try this five-minute recovery and mobility routine. You'll reinforce healthy posture and give your spine, hips, and shoulders some love on your day outside the gym without overextending yourself. Perform each move for 45 seconds. Move slowly and deliberately, emphasizing a full range of motion. Run through the series up to three times, but be mindful not to overextend yourself on your off day. This shouldn't push you to your limit—and if it does, you need to shut yourself down. World's Greatest Stretch Cat-Cow Dynamic Pigeon Tabletop Bridge What you shouldn't be doing during your rest days? Things that don't seem like exercise but are still super active, says Ellis. Basically, you don't want to mow the lawn, play pickleball, and run around with the kids all day. These might be fun, but you'll still accumulate too much stress on your body for it to be considered true rest. Take it easy, and the gains will come. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Yahoo
23-07-2025
- Health
- Yahoo
Is It Safe to Do Pushups Every Day? Here's How You Can Build Strength and Muscle More Effectively.
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A DAILY ROUTINE can help to bring order to a busy life. You might wake up and immediately make coffee, take the same short walk to clear your mind at lunch, or wind down before bed with your comfort TV show every night before bed. Physical routines can serve the same purpose, especially for busy people who want to make strength training a habit. Doing a simple, effective movement like the pushup every day is a common practice, especially for guys looking to maintain a baseline level of strength. But is piling up pushup reps really an effective way to find consistency—and is it safe? Overuse injuries, muscle imbalances, and junk volume are real, so it's worth taking a moment to consider whether or not a daily pushup habit is a good idea. We checked in with the experts, and we have an answer: Technically yes, it's okay to do pushups every single day. But there are a few caveats if you want your practice to be safe and effective. How to Make Pushups Every Day Safe and Effective First and foremost, you shouldn't just stop your workouts with your reps. 'You should not train pushups in vacuum every day,' says MH fitness director Ebenezer Samuel, C.S.C.S. 'This is the trap that a lot of people fall into, they think it's an easy upper body exercise you can do daily, and all of the sudden you're going to see gains.' Rather, it's important to be intentional with your workouts to avoid muscle and postural imbalances. That means balancing pushups with moves that target the back, along with pulling exercises (essentially, the opposite of a pushing motion). Samuel suggests grabbing weights (dumbbell, kettlebell, or even a heavy backpack) then completing some form of row to give some attention to your back muscles. And if you don't have access to weights, then you can try a T Superman exercise. For well-rounded programming, Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance, also recommends including pressing and pulling variations in different planes of motion. This might include an overhead press, along with pullups or chinups. 'Essentially, targeting the musculature around the chest to balance things out would be ideal,' he says. And, of course, in order to safely do pushups daily, it's crucial to focus on form. In particular, Ellis notes that trunk stiffness and rigidity is key—so no sagging, wobbly midsection or extending in the lower back. 'We want to try to have everything move as one unit,' he says. For beginners, in order to maintain that proper form and stability, Ellis recommends starting with an incline pushup (placing your hands on an elevated surface like a bench), and working up (well, down) to a standard pushup. You might have seen trainers in group fitness classes suggest dropping to your knees as a scaling technique, but you should avoid this approach. You want to work with the same level of core engagement by adjusting the angle of your lever, not shortening it. As you get stronger, Ellis suggests changing up the pace of your movement to add to the challenge. 'If you're able to control your tempo throughout a certain amount of time, that's a great way to either improve your frequency or your form,' he says. To really level-up, you could try an advanced pushup variation or adding more to resist than just your bodyweight, such as loading up with a weighted vest or placing a plate on your Vest (with Plates, 8.75lbs) $169.99 at Weight Vest 2.0 $195.00 at How Many Pushup Reps You Should Aim for Per Day As for the actual number of daily reps, Ellis recommends switching up your goal. For instance, if you do 75 reps one day, maybe only do 20 the next, then back to 75, and so on. If you feel pain beyond just the typical muscle soreness that follows exercise, stop. Ultimately, Ellis says your total number of pushups depends on the volume (how much you're doing in a given day) and the intensity (whether you're adding an external load). But, if you don't overdo it, take time to recover, and keep your training nice and balanced, your daily pushup habit can be a key to a healthy fitness plan. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Yahoo
21-07-2025
- Health
- Yahoo
Pullups Are Hard. So How Many Should You Actually Be Able to Do?
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." THE IS one of the cornerstone exercises in fitness. The bodyweight staple grows your back, builds strength, and provides a solid benchmark of real-world capability. The downside? It's really hard to do properly. Your bodyweight plays a massive role in how many reps you can crank out—more so than almost any other exercise. Even if you're stacked with muscle, the heavier you are, the harder pullups become. And if you've never done a single rep, just getting comfortable on the bar (let alone building the strength to haul yourself up) can feel like an insurmountable challenge. But none of that is a reason to skip them; almost everyone is capable of doing multiple pullups—you just need a smart progression plan. Below, we break down what a solid pull-up goal looks like and how to get there, with tips from Men's Health fitness director Ebenezer Samuel, C.S.C.S. What's the Ideal Number of Pullups? Like most fitness questions, the answer is: it depends. 'Determining a set number of pullups guys should do is hard because it's tied to their body weight, arm length, form, and other factors, " says Samuel. That said, Samuel points to five pullups as a solid, realistic goal for most guys—but your expectations should be balanced against where you land with all of those variables. Generally speaking, the lighter you are, the easier pullups get, especially if you're relatively lean. A 160-pound guy will almost always have an edge over a 220-pound guy, even if that extra weight is Dwayne Johnson-levels of muscle. How you do your pullups also matters just as much as how many you can do. Picture ideal form: a full dead hang at the bottom, a clean pull until your chin clears the bar, and a controlled two-second descent. Nail that, and your rep count might take a hit, but your training quality won't. Strict pullups are far tougher (and more effective for building muscle and strength) than kipping, bouncing, or racing through half-reps. "Especially if your goal is to build muscle and strength, you'll want that two-second lowering phase," says Samuel. "This will torpedo your numbers, but you'll also get so much more out of your pullup." The two-second descent lines up with current research on strength training, which emphasizes the portion of the movement where your muscles are most lengthened. During a pullup, that occurs when your body is nearest to the ground."This is the hardest part of the pullup," says Samuel. "Don't waste that moment, even if your numbers do take a hit." So, what is the ideal number of pullups to be able to do? More than you can do right now. If you've never done a single pullup, your goal is simple: get one clean rep. From there, Samuel says to work up to eight to 10 reps with good form. If you're already banging out sets of 10, add weight and build your way back up. And if you're a bigger dude, every extra rep is a legit accomplishment. How to Do a Perfect Pullup Proper form is key to getting the most out of your pullup sets. The steps below walk you through each phase of the pullup to help you maximize your progress. Start by grabbing the bar with your palms facing away from you. Step up to it if it's out of reach—don't jump and flail your way into position. Find your grip. A wide grip limits your range of motion (and recruits more back), while a narrower grip brings your biceps into play and makes the move slightly easier. Pull your shoulder blades down and back to engage your lats. Brace your abs like you're about to get punched. Squeeze your glutes and keep your legs slightly in front of your torso—your body should form a slight "hollow" position, not hang limp like a scarecrow. Rotate your elbows forward to externally rotate your shoulders. Drive your elbows down and slightly back—think about pulling them into your back pockets—to bring your chin above the bar. Pause briefly at the top. No bobbing, no bouncing. Lower yourself slowly, with control, until your arms are fully extended. That's one perfect rep. What If I Can't Do a Pullup? Doing a single pullup is a big-time milestone for many people, but getting there can feel impossible. You can't scale pullups quite as easily as machine-based movements (like the lat pulldown), but there are a handful of regressions you can train to get your first pullup. Integrate one or two of these moves into your training on a daily basis, and gradually, over time, you'll get closer to your first pullup rep. "The key is razor-sharp consistency," Samuel says. "The pullup is a skill, and you'll have to train it like a skill, drilling it every single day." Do three to four sets daily, alternating principles—and in a few months, you can expect to hit your first pullup. Exercise 1: Static Hold Stand on a box beneath your pullup bar and jump to the top position of the pullup. Hold there for as long as you can, squeezing your back muscles. Sets and reps: 3 sets of 20-second holds Exercise 2: Eccentric Pullup Set a box under a pullup bar, stand on the box, and grip the bar a little wider than shoulder-width apart. Jump up so that your chin is above the bar and resist the downward pull of gravity so that you are suspended. Slowly lower yourself for a count of three to five seconds. Sets and reps: 3 sets of 3 to 5 reps Exercise 3: Inverted Row Start with a bar placed in a rack or Smith machine, lying on your back underneath. Adjust the bar to a height just above your reach with your arms extended. Reach up and grab the bar with an overhand grip, with your hands just wider than shoulder-width apart. Put your feet together, forming a straight line from your feet to your shoulders. Pull yourself up off the floor, squeezing your shoulder blades, abs, and glutes to create full body tension. Pull yourself up, imagining that you're pulling the bar down to your chest. Pause for a count at the top of the movement. Lower yourself back down under control. Sets and reps: 3 sets of 10 to 15 reps How to Increase My Pullup Reps Once you can do a pullup, work up to eight to 10 body weight reps. This is no easy feat. It's not unreasonable to expect to put in months of work before reaching this next all of the moves below on the same day in the order they're listed twice a week. This workout is a bit more demanding than the previous program, so don't add additional back work if you feel it's detracting from your pullup progress. If you do have the bandwidth for another exercise, make it a row since this program consists of all vertical pulling movements. Exercise 1: Low-Rep Drill Hang from a pullup bar with an overhand grip, hands set slightly wider than shoulder width apart. Pull yourself up until your chin clears the bar. Let go of the bar and land on the ground, absorbing the impact by slightly bending your knees. Rest for a few seconds and then do another rep. Sets and reps: Do five sets of 1 rep during week 1; 4 sets of 2 the next week; 3 sets of 3 the next week, and so on until you can do a set of five strict pullups. Exercise 2: Assisted Pullup Hang a resistance band over the bar, pulling the shorter loop through the longer one. Place your feet or knees on the bottom loop. Hang from the bar and do pullups following the instructions above. Sets and reps: 2 sets of 8 reps. Exercise 3: Scapular Pullup Get into a good hanging position on the bar. Once your arms are extended, elevate your neck as much as you can. Pause for a count, then lower back down. Sets and reps: 3 sets of 8 to 10 reps Exercise 4: Rest-Pause Drill Set a target number of pullups for each set, and make that number larger than what you can comfortably do in one go-round (say, 5 for a beginner, 10 if you've been doing pullups for awhile). Do as many reps as you can. When you can no longer do any more good-form reps, dismount from the bar, count to 5, and go right back to doing reps. Again do as many as you can. Repeat this pattern until you've hit your target number of reps for the set. Then rest 90 seconds. Sets and reps: 2 to 3 sets. "I love this method," says Samuel, "because it gradually teaches your body to manage higher volumes." This only works once you've learned basic pullup technique, but it's a powerful way to train your body to consistently pile up higher rep counts in each set. How to Level Up Pullups for Progression Pullup training doesn't end once you can do multiple sets of eight to 10 reps. If you're at this point, congrats, you're undoubtedly stronger and more muscular. Now it's time to ramp up the intensity of your pullup training by implementing the techniques below. Unlike the plans above, this isn't a specific regimen. Instead, these are three different ways you can modify your pullup sets to make them harder. Add Weight The simplest way to make pullups more challenging is to add weight. Once you can hit 10 clean bodyweight reps, add 10 to 20 pounds and see how many you can do. When you find a load you can move for four to six solid reps, stick with it and focus on building your volume. Add a rep or two each week until you're back at 10 clean reps—then tack on another 5 to 10 pounds and repeat the Vest (with Plates, 8.75lbs) $169.99 at Weight Vest 2.0 $195.00 at You can add resistance by: Wearing a weighted vest, holding a dumbbell between your feet, or knees or attaching a weight plate to a dip belt worn around your waist. Pick whichever method feels the most comfortable for you and make sure your form doesn't break down under load. Push Past Failure Half-reps won't do much if that's all you ever do, but they're a powerful finisher when used strategically. Recent research has found that lengthened partials— half reps performed in the stretched position of an exercise—can drive muscle growth nearly as effectively as full-range reps. For pullups, that means training the bottom of the lift. To do them: After your last set of full-ROM pullups, immediately start pulling yourself about half way to the bar from a dead hang. Do as many partial reps as you can; you'll probably only be able to get a few extra. Focus on pulling your elbows toward your ribs and feeling the burn right under your armpits. Train Pullups More Often If you want to get better at something, you need to practice. Pullups are no different. Try training pullups hard three times per week. We suggest starting each workout with pullups if they're a priority for you. And depending on your workout split, you can make pullups the main exercise on your back or pull day and then tack it onto two training days that don't target your back—so chest day and leg day, for example. This ensures that your pullup sets won't interfere with the rest of your training. Don't do the same set and rep scheme each workout, either. Now that you can tolerate more volume, use periodization training to focus on a different skill each workout—endurance, strength, and hypertrophy (or muscle gain). Here's how it could look: Day 1—Weighted Pullup: 5 sets of 5 reps Day 2—Bodyweight (or weighted) Pullup: 3 working sets of six to 12 reps Day 3—Bodyweight Pullup: 3 sets of AMRAP (as many reps as possible) You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Yahoo
13-07-2025
- Health
- Yahoo
5 "Bad" Foods That Actually Help With Weight Loss, According to Dietitians
Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCSOne food will not make or break your weight loss goals—it's all about variety. Foods like dairy, whole grains, potatoes, eggs and popcorn can all be included. Focus on healthy cooking methods to enjoy foods with a bad foods have an unwarranted negative reputation. When people talk about these foods, they use words like 'bad' and 'weight gain'. But that couldn't be further from the truth. No single food can cause weight gain or loss. Weight fluctuations occur as a result of your daily diet over time. As a matter of fact, these five 'bad' foods may actually help with weight loss. Although the foods on this list can have an unhealthy stigma, they are full of protein and fiber, two nutrients that help facilitate weight loss. Believe it or not, many foods you may believe are off-limits can be part of a healthy eating pattern. Here are five 'bad' foods that may help you reach your weight loss goals. You've probably seen recommendations to include low-fat dairy in your daily eating pattern, but what about full-fat dairy, like whole milk, cheese or butter? These foods have more calories and fat than their lower-fat counterparts, but research suggests that including full-fat dairy may not affect weight. Research has not found a link between consuming full-fat dairy and weight gain, nor is it associated with an increased risk of obesity in children or adults. And although calorie concerns are higher among whole-milk drinkers, most Americans don't consume the recommended three servings of dairy foods per day in the first place. Another concern about full-fat dairy is that it has more saturated fat than lower-fat versions. For reference, an 8-ounce serving of milk has 4.5 grams of saturated fat as compared to 1.4 grams in 8-ounces of 1% milk. Yet, research concludes full-fat dairy consumption does not negatively affect cardiometabolic risk factors or heart disease. In addition, fermented dairy foods, such as full-fat yogurt and cheese, may actually protect against cardiovascular disease and type 2 diabetes. Carbohydrate-forward grains, like pasta, bread and rice, are often thought of as 'bad' foods that people should restrict. Although these grains are rich in carbohydrates, they can still be part of a healthy weight-loss diet. Research has not found a difference in weight loss results when people who were overweight followed a low-carbohydrate diet instead of a balanced-carbohydrate diet. Rather, the authors claim that the total calorie intake matters more for weight changes. In addition, whole grain carbs, like brown rice and quinoa, are rich in fiber, a nutrient that helps regulate appetite and contributes to a healthy weight. Eggs are constantly under the spotlight because they are a cholesterol-containing food. But eating eggs does not directly impact cholesterol levels or heart disease risk, and eggs can be a healthy part of a weight loss plan. One large egg has just 70 calories, 5 grams of fat and 6 grams of protein, making it a balanced addition to the diet. One review study examined 32 controlled clinical trials and revealed that eating eggs did not significantly affect body weight. The authors attribute these findings to the protein in the egg, which helps increase satiety and fullness. In addition, studies with calorie restriction and healthy subjects found that whole egg intake actually decreased body mass index (BMI). BMI is a measure that's often used in health care to determine a person's body weight category (such as underweight, overweight or obese) and, therefore, chronic disease risk. However, it has limitations and does not account for individual factors that influence one's health status, such as body composition, ethnicity, race, sex and age. This starchy root veggie receives a lot of shade due to its high carb content. But, believe it or not, the type of starch in potatoes can help contribute to weight loss. Potatoes contain resistant starch, a type of carbohydrate that 'resists' digestion and controls appetite. One study found that eating potatoes suppressed appetite and reduced short-term food consumption. In addition, pairing potatoes with a protein-rich food increased satiety and reduced hunger. So go ahead and fill your potato with plenty of protein-rich foods, like beans, eggs, dairy or chicken, for a weight loss-friendly meal. Some people may think of popcorn as a 'bad' snack food, but it's a healthy fiber-rich, low-calorie whole grain. One cup of air-popped popcorn has just 30 calories and 1 gram of fiber, making it a crunchy and satisfying low-calorie snack. Although there isn't much research on the benefits of popcorn for weight loss, one study compared the short-term satiety from low-fat popcorn with potato chips and found that people who ate popcorn expressed less hunger, more satisfaction and said they ate less food overall. But, when enjoying popcorn, be mindful of the other added ingredients. Additional flavors, like butter, caramel or chocolate, can add up to a lot of calories and fat that may not align as well with weight loss goals. Although you may think a certain food is 'bad' for weight loss, perception doesn't always match reality. Foods like potatoes, popcorn and eggs can be part of a healthy weight-loss diet. It's also important to remember that one food cannot make or break your weight loss goals or healthy eating regimen. Think of the diet as a whole and include a variety of whole foods with fiber and protein to keep you full and satisfied. Read the original article on EATINGWELL
