Author: admin

Carbohydrates are often seen as the enemy as brands and social media influencers seemingly push carb-free-everything. And, while cutting carbohydrates can be a sensible way to reduce excess energy intake, those who push their bodies hard must keep up with their carb intake, especially post workout, in order to replenish glycogen levels in a timely manner, explains a groundbreaking new study. While experts have long known that post-exercise carb digestion is necessary for replenishing glycogen in our bodies, the amount of carbs, and the time required for recovery, has been less understood. A new study,  published in the National Library…

Strong arms never go out of style. They not only look defined but also help you lift, reach, and move with confidence as you age. If you’ve noticed the back of your arms feeling softer or less toned, it’s a signal that your triceps need more targeted work. You can build leaner, stronger arms without spending hours at the gym. Standing triceps exercises effectively target the back of your arms and can easily fit into your daily routine. The secret lies in training your arms to function the way they do in real life: standing tall, stabilizing your body, and…

Cholesterol doesn’t have the same clout as plenty of other heart-related biomarkers. You can’t check the amount of cholesterol (a.k.a. a waxy fat made by your liver) floating in your blood using a wearable, like you can your heart rate or blood pressure. And even if you pay your doctor a yearly visit (kudos!), they probably aren’t running a blood test for cholesterol unless you’re at high risk for heart disease, for instance due to a family history. But based on new research being presented this weekend at an American College of Cardiology conference, it’s also key to know your…

Brigadier General Craig McPike is the Deputy Commander of the United States Air Force Recruiting Service. The Air Force Recruiting Service includes 3,700 total people, including Airmen and civilians. Throughout his three decades plus of service, McPike has established himself as a leader whose impact has benefited many Americans as well as the country itself. While many kids had several dreams of what they wanted to be when they grew up, McPike knew very early on what he wanted to do. “Growing up, I always wanted to be an Air Force pilot and a Wing Commander. Those were goals I…

Back bulge sneaks up slowly as posture weakens, muscles soften, and daily activity fades into long stretches of sitting. If access to a gym is limited or you’re in a time crunch, equipment-free workouts can turn into a blessing in disguise. Better yet, if you don’t want to deal with hopping up and down on the floor, standing options reveal an even better option. Standing exercises get overlooked, yet they are a powerful way to build strength and improve muscle tone. They challenge your balance, recruit more stabilizers, and raise your heart rate without a single piece of equipment. When…

A rowing machine is a must if you want an at-home low-impact workout to help build your exercise routine and deliver results. Also known as ergometers, or “ergs” for short, these machines provide a full-body workout with minimal strain on the joints for novices and experts alike. “Through different parts of the rowing stroke, your upper body, core, and lower body (glutes and quads) are all activated and engaged in the exercise,” Aisyah Rafaee, an Olympic rower, athletic counselor, and Hydrow athlete, previously told Shape. Of course, a rowing machine is, both literally and metaphorically, a big purchase. Not to…

Maria Knöbel, MBBS, knew she should be sleeping, but after long days making clinical decisions as a general practitioner, she often stayed up late to read. “It was the only time of the day that was mine,” says Knöbel, medical director and co-founder of Medical Cert UK. But pushing her sleep back was starting to backfire, and she’d wake up groggy, hijacking her productivity the next day.  Knöbel was practicing what researchers call revenge bedtime procrastination, a deliberate delaying of sleep to reclaim personal time that feels absent during daylight hours. While the term may seem unfamiliar to some, Knöbel’s…

While Joe Weider created an American bodybuilding institution with the advent of the Mr. Olympia competition back in 1965, the pop-culture phenomenon has continued to grow under the leadership of current owner Jake Wood, who is helping to connect the Olympia event with its larger than life athletes, passionate partner brands, and an expanding number of fitness fanatics who travel internationally to be a part of this sweat inducing spectacle. The Olympia event has always prided itself on being inclusive, focusing only on the flexing while ignoring limitations like borders and politics. Since New Yorker, Larry Scott first won the…

By the time you reach your mid-40s, your legs have carried you through countless miles of walking, years of training (and sometimes avoiding training), and plenty of wear from daily life. Strong legs are about much more than athletic performance. They determine how well you move, how stable you feel, and how much confidence you carry into everyday activities. One of the simplest ways to measure leg strength and endurance is the wall sit. It doesn’t require equipment, space, or even much time. Yet the challenge of holding yourself steady against a wall exposes exactly how resilient your muscles really…

Building muscle takes time, hard work, and proper nutrition, which is why you’ll see a lot of people at the gym tossing back a shake after a tough workout session. But while those shakes have been the go-to way to refuel for years, a new study suggests there may be food that’s even better for building muscle after you work out: meat.While it’s less convenient—and admittedly a little random—new research published in The American Journal of Clinical Nutrition found a clear link between eating a specific kind of burger post-workout and an increase in elements in the body that support…