Latest news with #StrongWithSarah
Yahoo
02-07-2025
- Health
- Yahoo
Trainers Say These Are The Best Workout Splits For Every Fitness Goal
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." If you've ever walked into the gym and drawn a blank on what to do, you're not alone. But instead of just whipping out a few reps on whatever piece of equipment is free, let us introduce you to workout splits. As the name suggests, workout splits divide your workout sessions for the week based on body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. 'Splits are a way of organizing your workouts that's most effective for your goals and lifestyle,' she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, might split their workouts by body part. Meet the experts: Rebecca Stewart, CPT, is a certified personal trainer, mobility coach, and pain-free performance specialist. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. Workout splits are also great for those who want to progress specific lifts or get stronger in certain areas, which they may not be able to do as quickly with full-body training, Stewart says. (Although the full-body split exists, too.) Plus, divvying up your workouts into splits prevents overtraining issues like fatigue and muscle breakdown since each body part is allowed adequate time to recover (at least 48 hours). Ready to get stronger? Here are the 5 best workout splits to try based on your lifestyle and goals, according to trainers. Best For Beginners Monday: Push day (chest, shoulders, and triceps)Tuesday: CardioWednesday: Legs and coreThursday: RestFriday: Pull day (back and biceps)Saturday: Cardio or recovery (yoga, stretching, etc.)Sunday: Rest The push/pull/legs split is a great beginner workout plan that builds strength and muscle while still allowing generous recovery time. 'Push/pull/legs is super effective because it's built around how your body naturally moves, instead of just isolating one muscle at a time,' says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. It makes your workouts more efficient, mimicking everyday functional movements, like lifting groceries, pushing a heavy door, or climbing stairs. The workout structure also allows for better recovery since you're not overworking the same muscles day after day, though you're still training them frequently enough to see great progress, Pelc Graca says. Allows for ample recovery Builds strength and muscle mass No overlap in muscle groups Focuses on weaker muscles with more intensity Typically requires more equipment May take longer in the gym Less flexibility Best For Weight Loss Monday: Lower body (hinge focus) Tuesday: Upper body (push focus) Wednesday: Cardio or recovery (yoga, stretching, etc.)Thursday: Lower body (squat focus) Friday: Upper body (pull focus) Saturday: RestSunday: Rest The upper/lower split can help with weight loss for a few reasons. First, 'since you're alternating muscle groups in an upper/lower split, your body gets just enough recovery while still staying active most days of the week,' Pelc Graca says. Plus, these workouts usually include big compound moves that work multiple muscles (like squats, rows, and push-ups). So, you'll 'burn more calories and build lean muscle' very efficiently, she says. Also, when you organize upper/lower workouts by movement patterns like push, pull, squat, and hinge, you're hitting your body in a well-rounded way which will help you increase strength, gain muscle, and lose fat, Stewart adds. Join Women's Health+ today for member-exclusive workout and meal plans. Builds strength and muscle mass Weekends are free Hits each muscle group twice a week Allows for adequate recovery between muscle groups Lack of flexibility Skipping a workout can create gaps in your progress May take longer in the gym Best For Those With A Busy Schedule Monday: Full bodyTuesday: RestWednesday: Full bodyThursday: RestFriday: Full bodySaturday: Rest Sunday: Rest The full body split focuses on working all major muscle groups in each session. 'It's ideal for those with limited time who still want to see meaningful progress in strength and muscle development,' says Pelc Graca. 'For a lot of people, especially those short on time, this is one of the most efficient and effective ways to train because two to three full-body workouts a week leads to great results when you're consistent and focused on quality movement,' Pelc Graca says. Efficient for busy schedules Great for beginners and general fitness Promotes full-body strength and muscular balance Easy recovery with rest days between workouts Workouts may be lengthier because they cover the full body Limited exercises per muscle group compared to more targeted workout splits 4. Body Part Split Best For Hypertrophy Monday: BackTuesday: Chest and absWednesday: Lower bodyThursday: RestFriday: ShouldersSaturday: Arms and absSunday: Rest This one is often referred to as a 'bodybuilder split' due to the emphasis on training each part of the body individually, says Stewart. 'This split promotes muscle growth because you're able to train each portion of the body with more intensity and more reps and sets than you could in a full-body workout,' she explains. That said, this split is lengthier and if you miss a workout, it can throw off your entire plan. 'I'd generally only recommend this plan for advanced lifters that want to dedicate more time to the gym,' Stewart adds. Benefits: Allows for adequate recovery Focuses on training muscle groups individually Builds strength and muscle mass Helps identify and fix muscle imbalances and weaknesses since it works the different areas evenly Downsides: May require more time in the gym Lack of flexibility Skipping a workout can throw off the plan Less suitable for beginners Best For Experienced Lifters, Athletes Training For Performance, Or Those Training For Longevity Monday: Full body pull day (hinge focused)Tuesday: Full body squat and push dayWednesday: RestThursday: Rotational core work (such as Russian twists and planks)Friday: Full body carrying and conditioning (such as farmer's carry and sled pushes)Saturday: RestSunday: Rest The functional training split is structured around movement patterns you normally do in everyday life (instead of isolating individual muscle groups). This split is helpful for athletic or performance-based training, and those who want to train to move well for as long as possible 'since it blends strength and function for real-life application,' says Pelc Graca. So, when you train a farmer's carry, it may mimic bringing in a heavy load of groceries, and when you do a sled push, it'll make pushing a shopping cart or bulky piece of furniture easier IRL. Just note that functional splits can be a bit more complex, which is why they're usually better for folks who have some lifting experience. 'These workouts are built around how we move in real life using complex moves—lifting, rotating, carrying, and bracing—instead of just working individual muscles, so they often involve more coordination and full-body control,' Pelc Graca says. Builds functional strength and coordination Improves athletic performance and injury prevention Activates the core in most sessions Less traditional, so may feel unfamiliar for gym-goers used to body part training Requires thoughtful programming to balance volume and intensity While a lot comes down to your personal preferences and goals, here are a few tips to consider when thinking about your optimal training split: Whether you're aiming for muscle growth, weight loss, or overall fitness, select a plan that best suits your specific goals right now, says Stewart. For example, push/pull/legs splits are excellent for muscle growth, while upper/lower splits are typically best for weight loss, she adds. Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart. 'A training schedule is going to be very different for someone who can train two to three days for 30 minutes, versus someone who wants to spend an hour in the gym five to six days a week,' she adds.$75.00 at Reebok If you have a shoulder injury, a whole day dedicated to shoulders isn't going to be in your best interest, says Stewart. On the flip side, if you want to grow your bicep strength, for example, having a dedicated arm day might be better for your goals, she adds. Listen to your body and find a plan that feels best. Depending on the demands of your job and lifestyle, you may need more or less recovery time. 'Rest days away from the gym are important not only physically but also mentally so you don't get burnt out on your training schedule,' says Stewart. Plus, regardless of the split chosen, Pelc Graca says it's important to incorporate deload weeks (where you dial things back, whether it's lifting lighter weights, doing fewer sets, or focusing on easier movement) or rest weeks every four to eight weeks to support long-term progress and injury prevention. No matter what results you want to achieve or how experienced you are, workout splits are the key to organizing your exercise schedule to ensure you hit your goals. But here's the ultimate secret: The most effective split is the one that best suits you and your lifestyle. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
29-03-2025
- Health
- Yahoo
‘I'm a Nutritionist, and I Tell Everyone to Avoid These 4 Foods If They Want to Lose Belly Fat'
As anyone who has ever lost weight (or attempted to) can attest, losing belly fat isn't easy. Accumulating belly fat is common with age, particularly for women, due to a perfect storm of slower metabolism, a decline in muscle mass, hormonal shifts and a change in fat distribution. That said, it's certainly not impossible to get rid of it. 'The key to losing belly fat is creating a consistent calorie deficit while prioritizing whole, nutrient-dense foods,' says , a fitness and nutrition expert at Strong With Sarah. Graca recommends prioritizing lean proteins, fiber-rich veggies and healthy fats at every meal while minimizing processed foods and added sugars. 'Hydration, exercise and mindful eating habits also play a huge role,' she says. 🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊 New Jersey-based registered dietitian and Belly Fat Diet for Dummies author Erin Palinski-Wade, RD, CDCES, says that insulin resistance also plays a big role in contributing to belly fat accumulation. This means that improving one's overall diet to enhance insulin sensitivity is a key way to get rid of this stubborn type of fat. 'To do this, you want to focus on reducing added sugars and refined carbs in the diet and replacing them with higher fiber alternatives,' she says. As part of changing your diet to encourage belly fat loss, there are four foods and drinks the nutrition experts recommend avoiding. Related: If you want to lose belly fat, both nutrition experts say cutting out sugary drinks will help big time. Scientific research shows that these drinks (such as soda, sweetened iced tea, fruit drinks, energy drinks and flavored coffee drinks) are linked to weight gain and increase the risk of Type 2 diabetes. 'Sugary drinks spike blood sugar and lead to fat storage, especially around the belly. Plus, they don't provide satiety, making it easy to overconsume calories,' Graca says. Palinksi-Wade adds to this, saying that sugar-sweetened drinks provide one of the biggest sources of added sugar in the diet with little to no nutritional value. 'These can cause a spike in blood sugar and insulin levels while providing little satiety, meaning that you'll feel just as hungry as you did before drinking the beverage, even though it may contain more calories than a meal itself,' she concurs. Related: Graca says that something else to consume minimally if at all if you want to lose belly fat is refined carbs, which includes foods like white bread, pastries and chips. 'Refined carbs digest quickly, causing energy crashes and increasing hunger soon after eating. They also contribute to inflammation, which can be linked to excess belly fat,' she says. Scientific research backs up this connection, showing that a diet high in refined carbohydrates is linked to weight gain. Another type of food Graca says can sabotage weight loss is fried food. 'Fried foods are often high in unhealthy fats and calories, making it easier to consume more than your body needs while increasing the risk of metabolic issues,' she says. Instead of having a diet that includes refined carbohydrates and fried food, Graca recommends prioritizing protein, fiber and healthy fats, which support weight loss while keeping the body energized and satiated. Related: Regularly consuming alcohol can make losing belly fat harder. 'Alcohol can provide a source of empty calories and added sugar. In addition, it can disrupt sleep, which can accelerate gains in belly fat,' Palinski-Wade warns. She adds that consuming alcohol in excess can increase inflammation while draining energy, resulting in less overall physical activity the next day, which makes it harder to lose belly fat. The fact that alcohol can disrupt sleep is especially noteworthy. 'A lack of quality rest can increase insulin resistance and stress hormones, both of which can increase belly fat,' Palinksi-Wade says. To this point, scientific research shows a connection between not getting enough sleep and weight gain. While it's helpful to know what to avoid when you're trying to lose weight, it can be more helpful to focus on the many nutrient-rich foods and drinks that support weight loss. Consider working with a nutritionist or registered dietitian who can help you create a meal plan full of foods and drinks you love that will support your weight loss goals. By consistently making healthy food and drink choices while exercising regularly, you will meet your goal. Don't give up! Up Next:Sarah Pelc Graca, CPT, PN-L1, fitness and nutrition expert at Strong With Sarah Erin Palinski-Wade, RD, CDCES, New Jersey-based registered dietitian and author of Belly Fat for Dummies
