Hiking is an excellent exercise if you enjoy light cardio and nature walks. How can you elevate this workout routine? Use the military as inspiration and try a rucking workout. While challenging, it is a beneficial regimen for getting fit outdoors. Your sore muscles pay off with a more muscular body later. Here’s everything you need to know about rucking. 

What Is the Rucking Workout?

Rucking includes running or walking while wearing a weighted backpack. Your bag could carry a plate, a dumbbell or another object inside to add weight. Regardless, resistance is the goal because you want to make running and walking more challenging. Rucking is tough but builds strength and resilience — two qualities necessary in the armed forces. 

If you’ve been around military members, you may have heard them discuss rucking. This exercise is commonplace for troops to build their stamina, considering how heavy their belongings are when deployed. Imagine carrying a backpack full of critical gadgets around while searching for safety. A rucking workout routine pays off when you’re running from danger. 

Rucking is something you might do in the U.S. Army, but its origins go back thousands of years. Consider Ötzi the Iceman, a body found in the Alps 30 years ago. Scientists found Ötzi carried a bag with weapons and gear on his travels, setting up the early versions of backpacking. While a workout likely wasn’t on Ötzi’s mind, you can use him as inspiration for your rucking experience. 

What Should You Know Before Rucking? 

Before your first rucking workout, preparing with gear to protect your body is smart. Here are three things you should know. 

Backpack Type

First, you must consider the type of backpack you use for rucking. Your school bag might only hold in the short term, so you should invest in a solid one made for the outdoors. An outdoor-oriented backpack also helps if bad weather arrives. 

A traditional hiking backpack between 10 and 30 liters should be enough for your first rucking workout. You don’t need anything fancy for your trip because this exercise is relatively simple. After all, a bag with weight will get the job done.  

Weight 

The next step is to consider how much weight you should put in your backpack. Base this determination on your fitness level because you don’t want to strain yourself. If unsure, start with a low weight and build over time. 

Then, determine what type of weight you want in your backpack. Weight plates are a solid idea because they’re easy to transport in your vehicle and bag. If you don’t have weights, insert dense and heavy objects to make the sack heavier. 

Shoes

While the backpack gets more attention, your shoes are still critical when rucking. Footwear supports your back and spine when walking and running, so the extra cushion is necessary for this exercise. Research shows about 28% of American adults have chronic lower back pain, so watch your back before a rucking workout. 

Your old sneakers might not be enough when rucking, so find shoes suitable for the terrain you traverse. An off-road workout may require boots or other sturdy footwear for maximum traction. After all, unpaved roads are what troops must navigate when deployed.

Posture

Rucking is challenging for a reason, and the difficulty should strengthen your body. However, the exercise can negatively affect your back and spine if you have poor posture. If you’re new to rucking, the lousy form may present itself on your first attempt. Therefore, the exercise could lead to slumping and undue stress for your neck and back.

Fix your posture by slowly starting your rucking workout. Don’t begin the exercise with a full sprint because you could harm your body. Square your shoulders and keep your head and back straight as you progress. Your body will thank you later for your consideration. 

Where Can You Get a Great Rucking Workout?

Rucking has become a widespread exercise because of its flexibility. You can put on a backpack and go nearly anywhere. That said, some locations are more conducive than others. Here are three places to make the most of your rucking workout. 

Neighborhood

The easiest way to ruck is to get up and walk around the neighborhood. Put on your weighted backpack and walk or run your usual route, ensuring safety and familiarity. While the weight makes a difference, you’ll make the walk go by faster and focus less on the resistance.

Alternatively, you could use the rucking workout to find new experiences in your city. Bring your weighted backpack when attending a local festival or working out with a new group. You may think you know your town, but you never know what hidden gems are there. 

Hiking Trails

If city living isn’t your thing, you can head to the countryside for excellent rucking. Hiking trails add an intriguing challenge to your workout because of the uneven terrain and wildlife sightings. The weight makes running and walking harder, so avoid the parks with dangerous animals. 

Start your rucking adventures on easy trails, then work up to the complex courses. For example, you can find easy trails sprinkled around the Northeast while running with a weighted backpack. The Step Falls Trail is only a mile long and one of Maine’s best trails for nature lovers. 

Walking Track

Tracking your progress is easier with a GPS watch or a tracking app. However, this technology isn’t always readily available. Find a local walking track if you want a better idea of how far you’ve run. These facilities have a specific distance, such as a quarter mile, making them easier to track.  

Your local walking tracks may be at a high school or a park with recreational facilities. If they have bleachers, take advantage of the extra challenge. Run up and down these steps to practice coordination and build your strength further. While challenging, it’s worth it for your body.  

Treadmill

Rucking typically occurs outdoors because it mimics the workout a military member might do. However, outdoor conditions might not suit this exercise if the weather becomes dangerous. The last thing you want is to feel stuck outdoors when a sudden thunderstorm appears. 

If weather is a liability, take your rucking regimen indoors for a treadmill workout. This controlled environment is worthwhile for rucking enthusiasts because you can still walk or run. Modern treadmills let you adjust the incline to make the exercise more challenging than an everyday stroll.

Getting a Rucking Workout for Increased Strength

Walking or jogging a few miles down the road might not sound difficult. However, rucking makes the job much harder with weight on your shoulders. This regimen has military origins and has entered the fitness world with civilian gear. Try the exercise and see if it affects your fitness levels.

The post Rucking Workout: A Complete Guide to This Military Exercise appeared first on Modded.

Measuring fitness comes in many different ways. You can run a mile, lift weights or do chin-ups at the gym. However, it doesn’t get much better than the classic pushup. This exercise engages your entire body and provides a solid workout. Unfortunately, some guys mess them up due to improper form or slacking. Here’s how to do a pushup correctly and fun variations to challenge your body. 

How to Do a Pushup Correctly

Remember gym class when the coach would get mad if you did an exercise wrong? Those days are over. Here’s how to do a pushup correctly by focusing on the form. Lay the foundation for the pushup to make it more manageable. 

1. Start With the Hands

Your hands determine the pushup movement, so start by setting them flat on the floor. Align your hands with your hips and ensure your fingers point forward. Letting your hands face outward could feel awkward, and inward is a variation you can learn later. First, you must know how to do a traditional pushup.  

2. Adjust Your Feet

Next, your feet must be in an optimal position. Like the hands, your feet should align with your hips. Some guys keep their feet together, but this idea isn’t optimal. Give your feet space in between to make the pushup easier. Do you need shoes for pushups? Footwear is a personal preference. Test the exercise with and without shoes to see your comfort level.

3. Position Your Back 

Research shows 28% of American adults report having back pain. How can you mitigate it? Start with a good pushup form for your back. Position your back so it slightly curves upward. While you don’t want an arch, you don’t need an incredibly straight line from your head to your heels. Imagine your head, back, glutes and legs as an obtuse triangle. 

4. Align Your Head

The head is another crucial position for alignment. Shoulder alignment is a common theme, and you’ll replicate it here. Adjust your head to align with your shoulders, but don’t feel obligated to look up. You could unnecessarily strain your neck and injure your head. Tuck in your chin and stare slightly down at the ground. A slight tilt will suffice your head and reduce the injury risk.

5. Do the Pushup

Now, it’s time for the show to begin. Lower your body near the ground, but don’t let your stomach or knees touch the floor. Focus on your abs and hips to engage your core. A proper pushup aims to touch the ground with your chest. Do each rep slowly to ensure your body gets the most from resistance. Quick pushups don’t test your muscles as much!

6. Avoid Crucial Mistakes

Pushups can be hard on your first attempt, so it can be tempting to mess them up. However, you shouldn’t let your body compromise the exercise. Here are a few mistakes to avoid when positioning your pushup:

• Flaring the elbows: When your elbows are out, you unnecessarily strain your shoulder. Keep your elbows tucked in and close to your body. 
• Not going down: Lowering your body seems easy, but it prepares the elevation. Get your chest as close to the ground as possible to maximize your pushups. 
• Rushing the reps: Take your time with the pushups because they are an incredible workout for your body. Quick reps encourage poor form and wasted exercise. 

How to Do a Pushup Variation 

Practice the traditional pushup until you feel comfortable with the exercise. Once you’ve mastered it, you can practice variations. 

What is the point of these alternatives? Learning how to do a pushup variation makes it harder and targets other parts of your body. Here are six alternate pushups to learn. 

1. Clap

This pushup is among the most popular variations because it can impress your friends. As the name suggests, you clap your hands each time you push your body in the air. You’ll need more power to elevate your body in the air long enough for your hands to touch. Your body should land on the ground like usual, so readjust your hands to prepare for the next rep. 

2. Diamond

Diamond pushups are among the most popular alternatives because of their muscle benefits. This variation improves your bench press and increases muscle mass in your triceps, making them worth a shot. Do a diamond pushup by forming a triangle with your left and right hands. Your thumbs and index fingers should touch. The rest of the pushup should proceed like normal. 

3. Military

Military pushups get their name from their difficulty, demonstrating how gruesome training can be in the armed forces. The difference between the two styles is the arm placement. Military pushups are more difficult because your arms are closer to your sides, thus challenging your triceps and lats. Add military pushups to your tricep workout regimen to add muscle definition. 

4. One-Foot Elevated

How can you focus on your legs during your pushups? Try doing the traditional pushup while elevating one leg each time. This position may initially feel awkward, but the pressure builds strength. The leg on the ground feels the resistance and is terrific on leg day. Do 10 reps on one leg before alternating with the other. Increase the load as you perfect the exercise.

5. Sphinx

Have you been to Egypt? If not, you can recreate the Sphinx at home with this pushup variation. Sphinx pushups are another terrific tricep exercise because they push the tension to the bottom of your arms. Do a sphinx pushup by lowering your body into a plank position. Unlike regular pushups, your elbows touch the ground. Use your arms to push your body up and down.

6. Spiderman

The Spiderman pushup is one of the most complicated alternatives you can do. Imagine your personal trainer combined pushups with mountain climbers because that’s what this variation looks like. Each rep requires moving one leg toward your shoulder, alternating legs with each movement. You might get weird looks in the gym, but it’s effective. While pushups work your core muscles, this variation is tremendous for your abs. 

How to Do a Pushup the Right Way

Pushups are a classic gym class exercise. While they can be challenging, they’re a worthwhile workout regimen because they transform your entire body. Learning how to do a pushup and its variations is a game-changer for your fitness routine. 

The post You’re Doing Pushups Wrong — Here’s How to Correct Them appeared first on Modded.

If you’re currently working on improving your core muscles, you’ve probably heard of hollow hold. This abdominal exercise is one of the best ways to strengthen your core muscles. Here’s everything you need to know about hollow hold, how to do it properly and some safety precautions to keep in mind.

What is the Hollow Hold?

The hollow hold, also known as hollow body hold, looks like a flipped-over plank. It requires you to lie on your back, bring tension to your core muscles and lift your upper body and legs off the mat, allowing you to form a slight C shape.

It is an intermediate to advanced-level abdominal movement, making it an excellent exercise for sports enthusiasts and beginners.

Muscles Engaged in Hollow Hold

Hollow hold muscles worked include your trunk or midbody, the muscles encompassing your pelvis, stomach, hips and lower back. When done properly, the hollow hold workout can improve posture. When the abs and lower back are in the right position, this exercise can help enhance muscles to help prevent lower back pain.

Hollow Hold Workout Benefits

You can reap the following advantages when doing the hollow hold exercise.

• Strength and stability: This exercise is great for core stabilization. It helps build your core and lower body’s strength to resist movement, keeping you stable and reducing your risk of injuries caused by sports, exercises and everyday activities.
• Improved posture: The hollow hold benefits your posture. Building stability and strength across your core allows you to stand upright and resist leaning forward or to the side.
• Better athletic performance: Like other exercises, mastering this exercise can help improve your performance. It increases your body’s safety against executing advanced movements, such as pull-ups, handstands and other motions requiring you to engage your core for stability.
• Rehabilitation: Since this isometric exercise improves strength without stressing the joints, hollow hold is often recommended for rehabilitation. It’s also an excellent motion to add to a sports conditioning program focused on core strengthening.

How to Execute a Proper Hollow Hold

This exercise puts great emphasis on form and technique. Get your yoga mat and follow these step-by-step instructions.

1. Lie down on the mat. Extend your legs and have your arms hanging on sides.

Flex your abs to press your lower back into the mat. Even if you modify the move, what makes the hollow hold muscles work is the act of pressing your lower back into the mat. You can achieve this by flexing your abs, squeezing your inner thighs together and never letting go of that hold.

2. Lift your legs 2 to 3 inches above the mat.

Keep squeezing your abs and press your lower back into the mat. Don’t disengage, as it can lessen the effort.

3. Lift your shoulder blades off the floor and flex your arms behind you.

Your upper body position is crucial. Instead of raising your arms, focus on getting your shoulder blades off the ground to create tension in your core.

To create this tension, you need an upper-body lever to connect to your abdominal muscles. You’re not required to elevate your shoulder blades much — a millimeter off the ground would be fine.

4. Raise your head off the mat — around 1 to 2 inches — while ensuring your lower back remains engaged.

During this time, you may be tempted to tuck your chin to your chest. You may think doing it can help keep your shoulder blades off the ground. However, you need to resist that urge.

Tucking your chin raises your neck from its normal position. It also reduces core tension, resulting in less effective exercise. Keeping your chin in a neutral position will reduce the risk of neck strain.

5. Hold the position for 30 seconds or as long as possible before returning to a neutral position.

The good thing about hollow hold is that it’s a flexible exercise. You can hold it until you can or as prescribed by your fitness instructor.

How Could I Make it Easier If I’m a Beginner?

Yes, you can make the exercise easier for you in many ways. You can raise your legs higher or keep your arms on the floor for more stability. Remaining flexible with your workout is essential for beginners. You won’t be able to do it perfectly at the same time. The important thing is to keep moving so you can improve your movement.

Other Ways to Do Hollow Hold

Aside from the abovementioned tip, consider doing other variations.

• Bend your knees: Keep your lower back pressed into the floor to engage core muscles while bending your knees.
• Add weight: If you’re looking for a way to elevate the exercise, consider incorporating equipment. For instance, you can hold a 10-pound weight plate in your hands.
• Lower your legs: Another way to increase the hollow hold workout’s challenge is to lower your legs closer to the floor. Just remember not to lose the hollow shape in your midsection.

Safety and Precautions

While generally safe, hollow hold can cause strains to other body parts when executed poorly. Remember these before incorporating this exercise into your routine.

Remember Basic Protocol

If you’re working out outside, apply sunscreen that blocks UVA and UVB rays to protect your skin from sunburn and premature skin aging. Wearing a fitness watch can also help you monitor your vital signs, helping you avoid health emergencies.

Consult Your Physician

You may not reap all the benefits of hollow hold if you have lower back, neck or shoulder issues. These may limit your ability to perform the exercise well. Consult your doctor or fitness instructor before incorporating this into your workout routine.

Start Slowly

Avoid feeling pressured to perfect it for the first time. Allow your body to adapt and build strength until you can do the hollow hold properly. Feel free to start with easier variations first.

Consider Adding Hollow Hold to Your Workout Routine

Hollow hold provides various advantages that are beneficial for beginners and athletes alike. However, given its intermediate to advanced nature, it can be challenging to master it at first. Remember to start slowly an follow the three safety and precautions before doing it.

The post How to Do a Proper Hollow Hold appeared first on Modded.

You’ve had a long day at work, deadlines looming and the kids needing your attention at home. The stress builds up, and suddenly, a throbbing headache threatens to derail your day. But fear not because activating pressure points for headaches is a path to salvation.

This article will explore the importance of turning to nature’s remedies to combat those nagging headaches. Prepare to bid farewell to over-the-counter quick fixes and welcome the power of holistic healing with open arms.

Understanding Headaches

Headaches, those unwelcome guests, can arrive due to various reasons. Common culprits include tension, sinus congestion or dehydration. Stress, a frequent companion in this fast-paced world, often triggers tension headaches.

In addition, they don’t just arrive unannounced — they come with various symptoms ranging from mildly annoying to downright debilitating. Common symptoms include a throbbing or pulsing pain in the head, sensitivity to light or sound and sometimes nausea.

Relying solely on medication may offer temporary relief but often masks these symptoms without addressing their underlying causes. That’s where natural, non-medicated solutions shine. By understanding the symptoms and their triggers, you can harness the power of holistic methods to alleviate the pain and prevent future headaches.

The Power of Pressure Points

Scattered throughout the human body, people have known and utilized pressure points for centuries as natural remedies. They’re like hidden keys to unlocking relief from various ailments, including headaches.

They work by applying gentle but deliberate pressure to specific body areas. They can help release tension, improve blood circulation and stimulate the body’s natural healing mechanisms when activated correctly. In the case of headaches, these pressure points promise to provide swift relief, often without medication.

What sets headache remedy pressure points apart is their accessibility and cost-effectiveness. You don’t need a fancy spa treatment or an expensive gadget to activate them. With a bit of knowledge and your fingertips, you can harness the power of these points whenever and wherever you need.

Plus, they offer a drug-free alternative, avoiding the potential side effects and costs of medications. It’s a holistic approach that aligns perfectly with the modern quest for natural and affordable wellness solutions.

Identifying Key Pressure Points

Several pressure points are highly effective for headache relief among the various pressure points available.

• Temporal: Located on the sides of the head, just in front of the ears, these points are easily accessible. Applying gentle circular pressure here can help alleviate tension headaches and reduce pain.
• Third Eye: Found between the eyebrows, slightly above the bridge of the nose, this point is renowned for relieving headaches related to stress or sinus issues. Applying firm but not painful pressure in this area can work wonders.
• Base of Skull: Located at the bottom of the skull, in the small hollows on either side of the spine, these points are highly effective for tension headaches and neck pain. Applying pressure here with your fingertips can help release built-up tension.
• Hand: The webbed area between the thumb and index finger holds potent pressure points. Squeezing or applying pressure to this area can relieve headaches and migraines.

These pressure points are like natural switches for headache relief. Activating them with care and precision can often bring swift and noticeable relief, making them valuable tools in your quest for natural wellness.

Incorporating Pressure Points into Daily Life

Creating a daily routine incorporating pressure point practices is not just about managing headaches — it’s a holistic approach to overall well-being. These practices are like small, mindful pauses in the chaos of modern living, allowing you to de-stress, refocus and find serenity whenever you need it.

Begin your day with a few minutes dedicated to pressure point activation. Focus on the Third Eye and Temple pressure points as the sun rises. Applying gentle pressure to these areas can help clear your mind and enhance your alertness, setting a positive tone for the day ahead.

You must remember the short breaks amid the hustle and bustle of your workday. During these moments, engage the Hand pressure points discreetly. This practice quickly relieves work-related stress and ensures you remain refreshed and focused.

As the day winds down, consider dedicating a few minutes before bedtime to pressure point activation. Target the Base of Skull pressure points. It helps release accumulated tension from the day’s activities, promoting better sleep quality and relaxation.

After an invigorating workout, it’s essential to allow your body to recover properly. The Hand pressure points come into play here. Applying pressure to these points can alleviate tension and muscle soreness, providing a soothing conclusion to your exercise routine.

Combining Holistic Approaches

Headache prevention goes beyond just addressing symptoms — it involves embracing a holistic approach to well-being. In addition to pressure points, you can integrate several complementary, holistic methods into your daily life to prevent headaches effectively.

• Mindfulness meditation: Practicing mindfulness meditation can significantly reduce stress, a common trigger for headaches. By cultivating awareness and staying present at the moment, you can better manage stress and its impact on your health.
• Hydration: Dehydration is a known contributor to headaches. Ensure you’re drinking an adequate amount of water throughout the day. Herbal teas and infused water can also be delightful alternatives that keep you hydrated and refreshed.
• Healthy diet: Go for a diet rich in whole foods, including lean proteins, whole grains, fruits and vegetables. Avoid excessive caffeine and processed foods, which can contribute to headaches.
• Regular exercise: Consistent physical activity helps reduce tension and promotes better blood circulation, which can prevent headaches. Aim for at least a half hour of moderate exercise most days.
• Stress management: Beyond meditation, explore stress management techniques like deep breathing exercises, progressive muscle relaxation or yoga. These practices can assist you in staying grounded and resilient to stressors.

Integrating these complementary, holistic methods into your daily life prevents headaches and fosters a healthier, more balanced lifestyle. Each of these practices contributes to your overall well-being, reducing the likelihood of headaches and enhancing your quality of life.

Additional Tips for Headache Prevention

Preventing future headaches and fostering overall well-being involves vital lifestyle changes and habits. For instance, prioritize quality sleep by establishing a consistent routine and incorporating aromatherapy and relaxation techniques into daily life to unwind.

You can also consider regular eye checkups if you spend substantial time in front of screens. These simple lifestyle adjustments can significantly decrease the occurrence of headaches while elevating your health and well-being, leading to a more headache-free and fulfilling life.

Embrace Holistic Health

Pressure points are potent allies in the battle against headaches. These natural remedies provide effective relief by targeting the root causes of headaches, whether they stem from stress, tension or other factors.

Try incorporating pressure points into your daily routine, along with complementary, holistic methods. By doing so, you can address the immediate discomfort of headaches and embark on a journey toward better well-being.

Originally posted 10/21/23 – Updated 7/11/24

The post Find Instant Headache Relief Through These 4 Pressure Points appeared first on Modded.

It’s no secret that life is busy, filled with adult responsibilities, work and maybe even kids. Finding the time to get a good sweat in can seem impossible with such limited time for yourself. Fortunately, Tabata training might just be the answer. This short, high-intensity workout promises maximum results in minimal time, making it great for burning calories and improving your fitness. Here’s everything you need to know about this fast-growing fitness trend.

What is Tabata Training?

Tabata is a type of high-intensity interval training (HIIT) workout that involves performing exercises in cycles of 20 seconds of maximum effort followed by 10 seconds of rest. You repeat this for a total of four minutes or eight cycles. You can repeat these cycles as many times as you want, depending on how much time you have. 

Developed by Japanese scientist Dr. Izumi Tabata and his team, this method aims to improve both aerobic and anaerobic fitness levels quickly and efficiently. You can apply it to various exercises, including sprints, squats, push-ups and more, making it a versatile and intense workout suitable for those looking to maximize their fitness gains quickly. 

Tabata vs. HIIT

Tabata training and HIIT are both forms of interval training, but they have distinct differences in structure and intensity. It’s a specific type of HIIT that follows a precise structure of 20 seconds of hard effort followed by 10 seconds of rest. This incredibly intense method is designed to push the body to its limits in a very short time, making it highly effective for improving overall fitness.

HIIT, on the other hand, is a broader term that encompasses various interval training styles that alternate between high-intensity and low-intensity periods. The work-to-rest ratios in HIIT can vary, depending on the session, from 30 seconds of effort followed by 30 seconds of rest to longer periods of rest and work. 

While Tabata is one of the most intense forms of HIIT, other HIIT workouts can be less rigorous and more customizable to different fitness levels and goals. Both methods are effective for burning calories and improving cardiovascular fitness, but many people prefer Tabata for a quick and challenging workout. 

How Tabata Training Works

Tabata uses HIIT principles to maximize efficiency and effectiveness in a short period. This type of training is built on the idea that short bursts of maximum effort, followed by brief rest periods, can yield significant improvements in cardiovascular fitness, strength and fat loss. The intense effort forces the body to operate near its maximum capacity, using more muscle fibers and higher cardiovascular demand.

During a Tabata session, the exercises are typically compound movements that engage multiple muscle groups, such as burpees, jump squats, jumping jacks or mountain climbers. This increases the intensity and ensures you burn plenty of calories in a short time. The brief 10-second rest periods are crucial as they provide just enough time for partial recovery, enabling you to maintain a high performance in the work interval. 

Tabata is effective because it pushes the body into an anaerobic state, where the demand for oxygen exceeds the supply. This anaerobic effort leads to a significant afterburn effect, known as excess post-exercise oxygen consumption (EPOC). EPOC causes the body to keep burning calories at an elevated rate even after you’ve finished the workout, enhancing fat loss and boosting your metabolic rate. 

Additionally, the intensity can improve your body’s ability to tolerate and recover from high-intensity efforts, leading to better aerobic and anaerobic activities over time. You can also adapt Tabata training to your fitness level by modifying the exercises, adjusting the intensity or incorporating equipment like kettlebells, dumbbells or resistance bands. 

Benefits of Tabata Workouts for Men

Tabata training comes with plenty of benefits, making it an appealing choice for fitness lovers of all levels. Here are some of the key advantages of incorporating Tabata workouts into your fitness routine:

A Cardiovascular Boost

The intensity pushes the cardiovascular system to work harder, improving overall heart and lung function. This can improve your endurance and stamina if you stay consistent. Additionally, high-intensity workouts can reduce your blood pressure, further benefiting your heart.

Increased Metabolism

Tabata workouts significantly elevate the heart rate, increasing calorie burn during and after the workout. So, even once you’ve finished your session, your body will continue burning calories. A study conducted by ACE Fitness found that you can burn up to 15 calories per minute during a session You could burn around 240 to 360 calories during a 20-minute session. 

Enhanced Fat Loss

Due to the high-intensity intervals, Tabata is effective for fat burning. Combining aerobic and anaerobic exercises reduces body fat while preserving muscle mass. 

Improved Muscle Tone

Muscle tone is often the main focus for many fitness lovers. By incorporating various compound movements, Tabata engages multiple muscle groups, helping to build and tone muscles. This can lead to improved muscle definition and strength. 

Time Efficiency and Convenience 

One of the biggest advantages of Tabata training is its time efficiency. Each session lasts only four minutes, making it convenient for people with busy schedules who still want to get an intense workout. 

Save Time, Lose Fat

Tabata training may just be the answer to your busy schedule and your fat loss goals. Its unique structure torches calories and boosts your cardio and muscular endurance. With its time-efficient design, Tabata is an excellent option for anyone looking to achieve significant fitness gains without wasting hours in the gym.

The post Burn Hundreds of Calories in 20 Minutes With Tabata Training appeared first on Modded.

Wanting to lose weight as fast as possible is normal if you’re putting in the work. But it can be quite unsettling if you can’t point to something that may have caused you to shed some pounds recently. You must investigate its reasons, as rapid weight loss may indicate a physical or mental health issue. 

Why Do I Lose Weight So Fast?

Unintentional weight loss has several possible causes, but first, you should know what it means. The National Library of Medicine defines it as when a person loses 10 pounds or 5% of their body weight over 6-12 months and does not know why. 

It’s possible to shed some pounds without changing your diet or exercise routine, but losing much too quickly could be a sign of something more serious. Any of these seven reasons could be why you’re losing weight too fast. 

1. Hyperthyroidism

An overactive thyroid supercharges your metabolism, so you burn more calories and lose weight faster even if you eat well. It can also increase your rate of bowel movements and heart palpitations. This disorder is most commonly caused by an autoimmune condition called Graves’ Disease. Around 1% of Americans live with this illness, with people aged 30 and older the most likely to develop it. 

Experts say Graves’ Disease is not fatal, but you must carefully manage the condition. Different treatments are available and it’s ultimately up to your doctor to prescribe the right kind and dosage based on your medical history and diagnostic tests. 

2. Celiac Disease

Celiac disease inhibits your body’s ability to absorb certain nutrients, which can cause rapid weight loss. This autoimmune disorder causes the body to attack the small intestine when ingesting gluten, the protein found in wheat and other grains. That means you’re not getting the health benefits from eating pasta, pastries and most desserts — foods that normally cause you to pack a couple of pounds. 

According to the Celiac Disease Foundation, lifelong abstinence from gluten is the only treatment for the disorder. Don’t worry, there’s a wide variety of foods and beverages that are naturally gluten-free, like eggs, beans, lean meats and most low-fat dairy products. Your doctor might also prescribe vitamins and dietary supplements to support your eating regimen. 

3. Parasite

The presence of parasites in your gut can be why you’re dropping pounds so fast. Intestinal worms take up all your calories, so you’ll find you’re eating as usual or maybe even more but are still unintentionally losing weight. The most common symptoms include abdominal pain, fatigue, bloating and dehydration. 

Talk to your doctor immediately if you’ve been feeling these and are experiencing rapid weight loss. Medication is often the best course of action, but the type depends on the kind of parasite and other relevant factors like existing health conditions and restrictions.

4. Type 1 Diabetes 

The body requires insulin to turn blood sugar into energy. Diabetes hinders the pancreas’ ability to produce this insulin, so the sugar you eat doesn’t energize your body. When the cells run out of glucose, your system starts burning fat and muscles to keep your energy levels up, causing you to lose weight. Though typically common in children, anyone can develop Type 1 diabetes at any point in their life. 

Other symptoms include extreme thirst and chronic fatigue, so if you’re losing a couple of shirt sizes along with these issues, it’s time to go see your doctor.

5. Stress and Depression

Going through a particularly rough time like the death of a loved one, a divorce or losing a job can cause you to lose weight quickly. These periods often involve being so lost in grief that you forget to eat. Everyday stressors like traffic and bills can also exacerbate feelings of depression, affecting your sleep cycle, which is essential to maintaining a healthy weight. 

Depression affects around 8% of the population and can directly impact the health and well-being of the people around them. In many cases, you may need help from family, friends or even a professional counselor to break through the cycle. Barring any preexisting conditions, you should return to your regular weight after having time to grieve. However, if you continue to lose pounds afterward, you should talk to your medical provider. 

6. Substance Abuse

People who frequently abuse alcohol, tobacco or other harmful substances are more likely to experience rapid weight loss than those who don’t. Amphetamines such as cocaine can suppress appetite, so the users sometimes don’t eat as much food, which can contribute to them shedding the pounds much quicker. Also, the physical strain from the abuse can impact overall well-being, giving them a more worn appearance. 

If you think using recreational substances might be the reason for your unintentional weight loss, have an honest discussion with your doctor about your needs. They’ll recommend the best course of treatment to help you maintain your weight within a healthy range, 

7. Muscle Loss

Even if you are actively trying to lose weight, you should burn fat, not muscles. When you’re not trying at all, losing muscle mass from lack of physical activity can indicate a more severe issue like immunodeficiency or cardiovascular problems. According to experts, this condition mainly affects people aged 65 years and older, but it’s never too early to work towards preventing it. A healthy diet and regular exercise can help keep your muscles fit while reducing the risk of atrophy. 

Who Is Most at Risk For Unintentional Weight Loss?

Anyone can lose weight fast, but it is more common and severe in people over 65. An involuntary decline in total body weight over time can have a damaging effect on their quality of life and increase their risk of mortality. 

Why Do I Lose Weight So Fast? So Many Considerations

Unexplained rapid weight loss is no joke. If you notice fewer pounds on the scale, see your primary care physician right away. Make sure to record all your symptoms and how they impact your daily life so your doctor has a better idea of what you’re going through. They’ll educate you on their diagnoses of the underlying condition and recommend the best approach. It could be one of these seven issues or another explanation, but at least you’ll know and be well on your way to proper treatment.

The post Why Do I Lose Weight So Fast? 7 Possible Reasons and Treatments appeared first on Modded.

The best exercise for abs is the one that delivers the most effective results. However, the actual workouts and their durations often vary. In fact, if you ask 10 fitness experts the best way to achieve the coveted six-pack abdomen, they might recommend 10 different exercises. The good news is they all work. What matters is your willingness and ability to see it through, 

What Makes a Good Ab Exercise? 

The ideal workout for building a toned stomach targets the core ab muscles with each rep. Some exercises cover only one or two of these areas, but generally, the more muscles you can work at once, the closer you are to getting your six-pack. These are:

Rectus Abdominis

This is the largest major muscle in the abdominal region, making up the body’s upper and lower abs areas. The rectus abdominis spans almost your entire torso, holding internal organs in place and maintaining stability during movement. It’s also the primary muscle that makes the six-pack bumps when you have a trim, fit abdomen.

External and Internal Obliques

Your external obliques help rotate your body, controlling the momentum and returning to your natural position. These muscles run from the outer edges of your ribcage to the pelvic area. The internal obliques run diagonally in the opposite direction. They also allow you to rotate your torso and bend your body sideways. Exercising these areas can produce a more toned frame that enhances the six-pack physique. 

Transverse Abdominis

These muscles stabilize your core during movement. They’re located in the midsection of your body, just slightly above the waist. When you suck in your tummy, it’s your transverse abdominis doing the work. Exercising these areas is essential to maintaining strong and stable abdominal muscles.

5 Most Effective Exercises for Building Your Six-Pack

Building well-defined abs requires dedication, consistency and the right exercises targeting your abdominal muscles effectively. Here are five of the most effective workouts that can help you sculpt your abs:

1. Planking

The plank is one of the most common core exercises and one of the few workouts that don’t require special equipment. It primarily targets your core muscles, engaging multiple muscle groups simultaneously and improving stability. Planking creates tension in your abs, which helps build your endurance and improve posture. 

Start your plank in a push-up position but with your weight resting on your forearms instead of your hands. Keep your body straight from head to heels and gently squeeze your glutes and quads to prevent sagging. Hold this position for as long as you can while maintaining proper form.

2. Russian Twists

Russian twists are one of the best exercises for abs because they target the oblique muscles while also creating tension along the abdominal area. They also improve your rotational stability, which is essential for everyday activities and preventing injuries during other exercises.

To perform Russian twists, sit on the floor with your legs stretched out in front of you. Bend your knees slightly, getting your feet a few inches off the ground. Lean back to approximately 45 degrees, engage your core, and twist your torso from side to side, lightly touching the ground beside you with your hand. Remember to keep your head straight and look ahead, maintaining the proper elevation. Also, ensure you’re twisting your trunk, not your shoulders or neck.

3. Crunches 

There are different variations of crunches, and all are effective at building your abs. Bicycle crunches are among the most popular of the lot because they target both the rectus abdominis and oblique muscles. The twisting action from the bicycle movement and the up-down motion from the crunch perfectly complement each other, effectively engaging multiple muscle groups in the abdomen.

To do a bicycle crunch, lie on your back with your hands behind your head, legs raised and knees bent at a 90-degree angle. Bring your right elbow toward your left knee and alternate sides as you do a pedaling motion. 

4. Flutter Kicks

Flutter kicks primarily target the lower abdominal muscles, including the rectus abdominis and the transverse abdominis. They also engage your hip flexors and quadriceps muscles in the front of the thighs, improving overall fitness. 

Flutter kicks are stationary, so you can do them just about anywhere with a mat and adequate ground space. Simply lie flat on your back with your hands pressed palms down on either side of your body. Lift your right leg and bring it back down while simultaneously raising the left leg so it’s like you’re walking in the air.

If you want to enhance the exercise, try it in water. Wade to the pool’s deep end and practice a few flutter kicks while gripping the edges with your hand. The water adds a bit of resistance, causing you to exert more effort with each kick. Do the routine for two minutes with a 1-minute rest in between three sets. 

5. Mountain Climbers

Mountain climbers are a dynamic, full-body exercise that primarily targets the core muscles while engaging the shoulders, chest and legs. They strengthen your abdominal muscles, increase heart rate and improve calorie burn. 

Start in a plank position with your hands directly under your shoulders and your head slightly tilted like you’re looking ahead. This exercise is called mountain climbers because it mimics the motion of clambering up a steep incline while maintaining a steady momentum. It’s super easy to do and doesn’t require any special gear or accessories. 

Don’t Forget Your Dietary Changes 

The best exercise for abs will be ineffective if you don’t take care of your diet. Eating plenty of protein is key to building and maintaining healthy muscles. Think eggs, fish, chicken and lean meats while minimizing processed foods. Beans and lentils are great options, too and are rich in a host of nutrients, including magnesium, fiber and B vitamins. 

Remember to drink lots of water to replenish your lost fluids during exercise. You don’t want to risk the effects of dehydration on your journey to a more fit and toned body. 

Sticking to these dietary restrictions might seem rigorous, but they’re necessary if you’re trying to get chiseled abs as quickly as possible. 

The Best Exercise For Abs 

Incorporate these simple but super effective exercises into your workout routine consistently, gradually increasing intensity and repetitions as your stamina improves. Consistency, paired with a balanced diet and sufficient rest, will help you achieve your six-pack goals efficiently.

Ready to put your ab workout into full force? Check out our detailed breakdowns of easy ab exercises to get started and ab-building workouts you can do in the pool!

The post The Best Exercise For Abs to Build Your Six-Pack Immediately appeared first on Modded.

Functional Fitness Routines to Boost Energy Levels

Functional fitness involves exercises that mimic everyday activities, helping you build strength, stability and mobility. Focusing on movements — such as squatting, reaching and lifting — boosts your energy levels and enhances your endurance.

Incorporating functional fitness into your daily routine spikes your energy levels and improves your overall health. It makes day-to-day tasks easier and more efficient. Embrace these techniques to feel more vibrant and capable throughout your busy life.

Understanding Energy and Functional Fitness

Functional fitness boosts your energy levels by improving the efficiency of how your body uses energy. You enhance oxygen circulation through exercises that mirror daily tasks, allowing your body to function better and manage energy more effectively.

Additionally, regular fitness increases your endorphin levels, often called “feel-good” hormones. These endorphins elevate your mood and naturally enhance your energy levels, keeping you more alert and active throughout the day.

Components of a Functional Fitness Routine

Essential exercises in a functional fitness routine include squats, lunges, push-ups and deadlifts, which mimic everyday actions. These exercises strengthen your core and improve your balance and overall mobility. It helps you perform daily tasks with ease and efficiency. Regularly practicing these can significantly enhance your physical capabilities and improve overall health.

However, sticking to the same routine can lead to a workout plateau, where you see no new gains and may even notice a dip in results. Introducing variety into your workouts is crucial to avoid this. 

By varying the exercises, you challenge different muscle groups and keep the body guessing, which can lead to continued improvement and growth. This variation helps in muscle development and keeps your workouts engaging. It helps fend off boredom and maintain your motivation.

Tailored Functional Fitness Plans for Energy Boost

Ready to energize your day with a tailored fitness routine? Whether starting or looking to enhance your current regimen, here are plans designed to boost your energy levels and keep you moving enthusiastically.

Beginner’s Routine

To kickstart your energy levels, begin with a functional fitness routine that aligns with expert recommendations of at least 150 minutes of moderate aerobic exercises weekly. Start with simple, low-impact exercises like brisk walking, light jogging or cycling.

These activities elevate your heart rate and improve cardiovascular health. It also gently introduces your body to regular physical activity, setting a solid foundation for more advanced exercises.

Incorporate functional movements such as squats, lunges and arm reaches into your routine a few times a week. These exercises help strengthen your muscles and joints, which are crucial for everyday movements. 

Starting slow and progressively increasing the intensity and variety of your workouts builds endurance and boosts your energy levels. It makes it easier to tackle more challenging exercises as you advance.

Intermediate Routine

For those at an intermediate level, aim to enhance your routine to sustain your energy throughout the day. Incorporate a mix of moderate and vigorous activities to challenge your body further. It can include faster-paced jogging, swimming or cycling for cardiovascular improvements. 

You can combine them with bodyweight exercises like push-ups, planks and burpees to build strength and stamina. Alternate these activities with active rest days focused on lighter exercises such as yoga or stretching to maintain momentum without overstraining.

To ensure your routine remains effective, integrate circuit training involving several functional movements performed in succession with minimal rest. This method boosts metabolism and elevates energy levels long after your workout.

Try circuits that mix dynamic squats, kettlebell swings and resistance band exercises to engage and strengthen diverse muscle groups. It helps avoid plateaus and keeps your daily energy levels consistently high.

Advanced Routine

As an advanced exerciser accustomed to regular workouts, challenge yourself to optimize your functional fitness and push your energy levels to new heights. It’s important to understand that improvements now depend on age, workout intensity and overall training experience.

Incorporate high-intensity interval training (HIIT) and complex compound movements like clean and jerks or deadlifts to increase strength and cardiovascular endurance. These exercises demand more from your body and can lead to enhanced energy and stamina.

Expand your routine by integrating diverse training modalities such as plyometrics, advanced yoga poses and Olympic weightlifting. These activities challenge different muscle groups and improve agility, balance and coordination. It helps contribute to a more robust and energetic physique.

Remember, consistency is vital in seeing continued improvements, so maintain a disciplined schedule. Moreover, constantly adjust your workout intensity to match your evolving fitness level.

Tips to Maximize the Energy-Boosting Benefits

Attention to proper form and techniques is essential to maximize the benefits of your functional fitness routine and boost energy levels. Similarly, it helps avoid injuries. Here are some crucial tips:

• Focus on form: Always ensure you perform each exercise with proper form to avoid placing extra strain on unintended muscle groups, which can lead to injuries.
• Progress gradually: Increase the intensity and duration of your workouts gradually to allow your body to adapt safely.
• Stay hydrated and eat well: Proper hydration and a balanced diet rich in nutrients are crucial for supporting your fitness routine and recovery. Ensure you drink enough water before, during and after workouts and fuel your body with a mix of carbohydrates, proteins and fats.
• Consistent schedule: Aim for consistency in your workout schedule. A good starting point is three to five days per week, mixing various exercises to keep the routine balanced and engaging. This regularity helps maintain high energy levels and ensures steady progress.

Integrating Functional Fitness into Your Daily Routine

Incorporating functional exercises into your daily routine can be straightforward and effective, especially if you have a busy schedule. Aim for at least 30 minutes of moderate exercise five days weekly by integrating simple activities like taking the stairs instead of the elevator. Similarly, do calf raises while standing in line or perform squats during TV commercial breaks.

Moreover, schedule your workout sessions as you would any critical appointment to make time for fitness, and consider short, high-intensity workouts that can fit into lunch breaks or early mornings.

You can also create an inviting space at home with necessary equipment like a yoga mat or resistance bands to keep yourself motivated and enjoy your workouts. Likewise, choose a scenic outdoor route for runs or walks. These strategies fit exercise into your busy life and enhance your enjoyment and commitment to staying active.

Building Your Fitness Journey Step by Step

Start small and integrate functional exercises into your daily routine at a pace that feels comfortable for you. Gradually increasing the intensity and frequency of these activities will help you build stamina and make fitness a sustainable part of your lifestyle.

The post Functional Fitness Routines to Boost Energy Levels appeared first on Modded.

Having strong chest muscles is an important part of functional fitness. It’s also hard to deny the aesthetic appeal of big, well-defined pecs. Regardless of why you want to work your chest, you’ll want to incorporate the best exercises for pecs into your routine.

While cardio may be the best way to get rid of man boobs, chest workouts have a lot of benefits, even beyond sculpting your upper body. Here are some movements to try to make your pecs bigger and stronger.

1. Push-Ups

If we asked you to name the best exercise for pecs off the top of your head, you’d likely mention the bench press. While bench presses are great — more on that later — we’d list the humble push-up above them. Why? You don’t need any equipment.

Push-ups are an excellent strength-building exercise you can perform anywhere. They also work multiple muscle groups, but you can target your pecs by switching up your hand placement. Try bringing your hands closer together or lower along your torso to get a better chest workout.

2. Deficit Push-Ups

Once you’ve mastered the standard push-up, you can try a harder variation. Deficit push-ups are a great way to amplify the difficulty for more gains.

To do these, place your hands on a raised surface — a pair of kettlebells works well. Then, do a pushup, dipping past your hands to get your chest to the floor before pushing back up. You’ll notice this entails a longer range of motion, which is great for building muscle.

3. Flat Bench Press

This one may be obvious, but it’s that way for a reason. The standard bench press directly targets your pecs and is easy to ramp up as you get stronger. You can also do it with some heavy dumbbells or kettlebells if you don’t have a barbell. Don’t have a bench? Try lying down on the floor.

While the bench press is one of the best exercises for pecs, it’s also more associated with injuries than any other free-weight movement. Always lift with a spotter and follow good form to stay safe.

4. Incline Bench Press

For a variation on the classic bench press, try adjusting your weight bench to a 45-degree angle. This incline activates your upper chest more and won’t strain your joints quite as much. As with the flat bench press, remember to keep your feet flat, use an appropriate weight and always have a spotter for safety.

5. Cable Flys

The cable fly is another one of the best exercises for pecs. This movement targets your chest harder than a lot of others, but it does require specialized equipment, so it’s not accessible for those who like to work out at home.

To do a cable fly, grab the handles on a cable machine, one in each hand. Stand with your back to the machine in a staggered stance and a slight forward lean. Your arms should be stretched out at your sides and slightly behind you. Bring your hands together, then back to the original position slowly.

6. Dumbbell Flys

Alternatively, you could perform the same movement with dumbbells. Unlike a cable fly, you’ll want to do a dumbbell fly lying on your back on a weight bench. Apart from that, though, it’s largely the same motion.

Hold a dumbbell in each hand with slightly bent arms, open your arms wide, then bring them together above you. Be careful not to let your elbows go below your chest. Rotator cuff injuries affect more than 2 million Americans every year, but you don’t want to be one of them if you can avoid it.

7. Tricep Dips

Despite what their name may lead you to believe, tricep dips are another great exercise for your pecs. It’s a simple motion — holding yourself up between two surfaces and dipping yourself up and down — but an effective one.

Use a closer hand placement to put less emphasis on your shoulders and more on your chest. You can add weight to a belt or a vest for an extra challenge.

8. Landmine Press

One of the best exercises for pecs you may overlook is the landmine press. While it may not be as strenuous as some others, it’s a great way to work your chest without putting too much stress on your shoulders.

Landmine presses involve little more than standing a barbell on one end and pressing the other end up with one arm. Use as little or as much weight as you need for a good workout, and remember to do the same number of reps with each arm.

9. Dumbbell Pullovers

Another simple but effective chest exercise is the dumbbell pullover. Lie on your back on a bench, grab a dumbbell in both hands, lower the dumbbell behind your head, then bring it back up. It’s not an ordinary range of motion, so you’ll find you get a good workout without needing much weight.

10. Pull-Ups

Ending this list of the best pec exercises is another oldie but a goodie: the pull-up. You can make a pull-up bar at home if you don’t have one already, and that’s all the equipment you need.

While pull-ups are primarily a shoulder workout, you can target your pecs through different hand placements. Use a close-hand grip or a neutral grip — where your palms face each other — to get more chest activation. 

Tips for Maximum Gains with the Best Pec Exercises

While these 10 movements are some of the best exercises for pec size and strength, you don’t have to stick to only these. In fact, some variation is ideal for muscle development and strength training, as it keeps you from plateauing. Start with this list, try a few variants of some of the movements and find what fits into your routine.

For maximum gains, you’ll also need to address your diet, hydration and sleep. Use our guide on gaining muscle fast to see the best results.

Another thing to keep in mind is the principle of progressive overload. You’ll quickly hit a wall if you do the same reps of the same exercise every time. Regularly increase the difficulty of your movements through more reps, added weight or harder variations to sustain muscle growth.

Try These Best Exercises for Pecs Today

A good chest workout is a crucial part of any fitness routine. These 10 movements aren’t the only things you can try, but they’re some of the best exercises for pecs you’ll find. Incorporate them into your workout today if you want a stronger or bigger chest.

The post The 10 Best Exercises for Pecs, Plus Easy Tips for Better Results appeared first on Modded.

Between movements that strive for health, body positivity, bulking up and slimming down, there are probably a million standards in your periphery. Whether you’re a vegan, a CrossFit fiend or a regular guy looking to get a bit more into the world of fitness and health, the difference between weight loss and fat loss might seem a bit confusing at first. The image many people have in their heads of weight loss is that once you start dropping pounds, you’ll begin to get shredded and lean, and while this certainly can happen, it isn’t the only thing that can happen.

The difference between weight loss and fat loss isn’t always so cleanly divided — often, the two can go hand in hand, or they can be closely related. While weight loss and fat loss can both impact your body, you may find over time that the number on the scale isn’t always the best metric for measuring your body’s health.

In addition to how you feel in your own body, there are other ways to get a more well-rounded picture of your health. Not only that, but you can learn to engage in practices and habits that are much more focused on real results for your body. If you’re interested in the nitty-gritty, here’s a bit more information on the difference between fat loss and regular weight loss.

Which Should You Strive For?

Which kind of weight loss you strive for is dependent on you and your preferences for your body and lifestyle. However, even if you find that the number on the scale makes you feel comfortable, real results most often come from fat loss, not weight loss.

While weight loss impacts the number on the scale and the actual heaviness of your body, you may have heard the idea that muscle weighs more than fat, and that’s true. This means that when you lose fat, you likely won’t notice the number on the scale changing as much as the appearance of your body. On the flip side, the number on the scale often reflects heavier bodily elements like muscle. While some people might want to intentionally slim down or cut muscle, most people who want to tone up or lose weight in the traditional sense would do much better focusing on fat loss.

Can You Lose Fat Without Losing Weight?

Yes, you absolutely can lose fat without losing weight. However, it pays to be realistic. That number on the scale that refuses to budge isn’t necessarily indicative of major muscle gains unless you’ve put in some serious gym hours and were relatively sedentary previously.

Consider this: One pound equals 3,500 calories. That’s more than most guys eat in a day — the average is around 2,000 to 2,500. Compare that to a 150-pound guy lifting weights for 45 minutes, burning approximately 158 calories. If said fellow packs on five additional pounds by rewarding each gym session with a cheeseburger, it’s unrealistic to believe the change in their overall body composition means the gain was pure muscle.

Weight Loss Without Fat Loss

If you lose weight without a noticeable shift in your appearance, you may be losing muscle or even water weight. You could be losing weight by cutting your diet too much and not exercising. That could point to unhealthy weight loss.

Furthermore, unexpected weight loss that occurs without significant changes to your diet and exercise program can spell health trouble. Unplanned weight loss is a symptom of various diseases, including:

• Cancer
• Hyperthyroidism
• Abdominal infection
• Gastroenteritis
• Dementia
• Celiac disease
• HIV or AIDS

When Health Means Weight Gain

For many people, treating your body right might actually lead to gaining weight when you look down at the scale. Specifically if you’re working out and gaining muscle. Plus, since these things tend to go hand in hand. You may find yourself simultaneously losing fat and gaining muscle, resulting in a slight weight gain on the scale. It can occur when you feel better about yourself and see drastic results. 

Gaining and Maintaining Muscle

Fitness professionals often say that muscles are made in the kitchen when referring to the balance of diet and exercise. But you also need to work out to gain muscle and maintain it over time. It’s much easier to lose muscle than fat, making it much more important to stay on top of your game. 

How often should you work out? The WHO recommends at least 150 hours per week of activity that elevates your heart rate, along with two to three days of strength training. You should hit the weight room a minimum of 30 minutes twice a week to maintain your gains.

Measuring Fat Loss

This all might beg the question — how exactly do you tell when you’re losing fat, not just weight? While jumping on the scale is an easy and quick way to assess things. But as we’ve discussed, that isn’t an accurate measurement of health. If you want to measure fat loss, try it by taking measurements of your body. Muscle is much more compact, and most people have a goal of slimming down in some way. Measure all of the priority areas for you, and keep track of the changes over time.

Making Healthy Choices for You

Really, losing fat and gaining muscle is all about making the healthiest choices for your body. When you work out, eat right and fuel your body with lean proteins, fruits and vegetables, you can accomplish so much more.

Weight Loss vs. Fat Loss

While weight loss might seem like an overall blanket term, there are so many ways to lose weight. Primarily, losing fat and gaining muscle helps people achieve their health goals, no matter what the scale says.

Originally posted 5/12/21 – Updated 4/3/24

The post What is the Difference Between Weight Loss and Fat Loss? appeared first on Modded.