We all know exercise is good for us. It offers documented <a href="https://www.verywellfit.com/breathing-and-exercise-2704426">health benefits</a> and is probably one of the best tools we have to fight <a href="https://www.verywellfit.com/best-workouts-if-youre-overweight-3495993">obesity</a>, some types of cancer, diabetes, heart disease, and other chronic illnesses. At the same time, it can be hard to put that knowledge into practice. There are so many different suggestions on the types of activities and the ideal frequency, it can lead to information overload and overwhelm.The most important thing to know is some exercise—any type of exercise—is better than no exercise.

Exercise: What We Know

The wonderful thing about exercise is that you don't need much to get the benefits. Even just a few minutes a day can improve your health and well-being. Here are just some things exercise can help you do:<ul><li>Boost your mood</li><li>Give you more energy</li><li>Help you sleep better</li><li>Increase bone density</li><li>Improve your confidence</li><li>Improve your quality of life</li><li>Lose weight</li><li>Reduce stress</li></ul>

Benefits of Exercise

Use the FITT acronym to remember the exercise variables you can change to avoid plateaus and to keep your body challenged:<ul><li>Frequency: How often you exercise</li><li>Intensity: How hard you exercise</li><li>Time: How long you exercise</li><li>Type: The type of exercise you're doing (e.g., running, walking, etc.)</li></ul>

The FITT Principle

When you work out at a sufficient intensity, time, and frequency, your body will improve (called the Training Effect) and you'll start to see changes in your weight, <a href="https://www.verywellfit.com/how-to-use-body-fat-percentage-calculator-3858855">body fat percentage</a>, cardio endurance, and strength. When your body adjusts to your current FITT levels, it's time to manipulate one or more of them.

Body Development: The Training Effect

If you've been walking three times a week for 20 minutes and you've stopped seeing improvement, you could change your program in one or more of the following ways:<ul><li>Frequency: Add one more day of walking.</li><li>Intensity: Add short bursts of jogging, speed walking, or hill training.</li><li>Time: Add 10 to 15 minutes to your usual workout time.</li><li>Type: Do a different activity, such as cycling, swimming, or aerobics.</li></ul>Changing any of these variables every four to six weeks can help you keep that training effect going.

Optimizing Training Effect

In order to improve your strength, endurance, and fitness, you have to progressively increase the frequency, intensity, and time of your workouts. A simple way to stimulate your body is to try different activities. <ul><li>If you normally walk on the treadmill, try riding the bike which will use different muscles and allow you to burn more calories. </li><li>If you've been doing <a href="https://www.verywellfit.com/strength-exercises-for-the-biceps-1231100">biceps</a> curls with dumbbells, change to a barbell.</li></ul>

The Overload Principle

This principle is just what it sounds like. It means your workouts should be specific to your goals. If you're trying to improve your racing times, you should focus on speed workouts. If your main goal is simply health, fitness, and weight loss, you should focus on total body strength, <a href="https://www.verywellfit.com/everything-you-need-to-know-about-cardio-1229553">cardio</a>, and a healthy diet. Make sure your training matches your goals.

Specificity

Cardio exercise is any rhythmic activity performed continuously and can include activities like <a href="https://www.verywellfit.com/walking-4157093">walking</a>, <a href="https://www.verywellfit.com/how-to-start-running-the-absolute-beginners-guide-2911191">running</a>, aerobics, cycling, swimming, and dancing. Cardio strengthens the heart and lungs, increases endurance and burns calories, which helps you lose weight. While you should always stick with a cardio program that fits with your fitness level, there are general guidelines for cardio programs based on your goals.

Types Of Exercises: Cardio

Strength training works the body in a different way than cardio and is equally as important for good health and weight loss. With strength training, you lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones, and connective tissue.Strength training builds lean muscle tissue, which raises metabolism helping you to reduce body fat9 provided you're also keeping your calorie intake in line. If you are new to resistance exercise and intimidated by using weights, bodyweight exercises, like squats, pushups, and planks, are a great way to start.

Types Of Exercises: Strength Training

<ul><li>Choose eight to 12 exercises, targeting the major muscle groups (lower body, chest, back,shoulders, biceps, triceps, and abs).</li><li>For beginners, do one set of eight to 16 reps of each exercise to fatigue. More advanced exercisers can do two to three sets.</li><li>Train each muscle group two to three non-consecutive days a week.</li><li>Work each exercise through its full range of motion and use good form.</li></ul>

Strength Training: Important Guidelines

While stretching is often the most overlooked exercise, it's important for keeping us agile as we get older. And, unlike the rigors of cardio and strength training, it's relaxing and it feels good.<ul><li> Stretching can be done anytime throughout the day, but it's also important to stretch after your workouts, especially if you have any chronically tight areas.</li><li>Yoga workouts are a great way to both stretch your body at the same time you build endurance and promote relaxation and stress-reduction. </li></ul>

Types Of Exercises: Flexibility

<ul><li>Do static stretches with a focus on tight areas, such as the hamstrings and lower back.</li><li>Hold each stretch for about 15 to 30 seconds and do two to four reps of each stretch.</li><li>Stretch a minimum of two to three days a week. Even better would be every day.</li><li>Stretch within your range of motion. Stretching shouldn't hurt.</li><li>Stretch your muscles when they're warm (after your warm-up or, even better, after your workout).</li></ul>

Stretching Guidelines

While we often focus on getting in as much exercise as possible, rest and recovery are also essential for reaching your <a href="https://www.verywellfit.com/how-to-set-exercise-and-weight-loss-goals-for-beginners-1229580">weight loss and fitness goals</a>. While you can often do cardio every day (though you may want to rest after very <a href="https://www.verywellfit.com/ways-to-add-intensity-to-your-workouts-1231603">intense workouts</a>), you should have at least a day of rest between strength training workouts.Make sure you don't work the same muscles two days in a row to give your body the time it needs to rest and recover.

The Importance Of Resting

While it's important to know basic exercise guidelines and principles, the most important step in starting an exercise routine is exploring the idea of motivation. Without that, all the advice in the world won't do you any good.Motivation doesn't just happen. It's something you make happen each and every day. If you have multiple reasons to exercise, you'll always have something to get you moving, even when motivation is hard to come by. The hardest part of exercise is getting started. If you can get that far, you've won half the battle.

Finding Motivation

<ul><li>Consider how much energy you'll have to get more things done.</li><li>Imagine how relaxed you'll feel after a workout.</li><li>Promise yourself a reward for completing your workout.</li><li>Remind yourself how good you'll feel by following through.</li><li>Remind yourself of your weight-loss goals.</li><li>Remind yourself that this workout is necessary to reach your goal</li><li>Think of a future event to get ready for (a wedding, a vacation, etc.).</li><li>Think of all the diseases and illnesses your workout could protect you from.</li></ul>

Motivating Tips

The ABC of Exercise and how to find motivation.

Get a guide to getting in shape for beginners that explains what you need to know about cardio, flexibility, strength training, and more.

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Personal Development

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Motivation & Inspiration

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Exercise & Fitness

A Guide to Exercise for Beginners

You don't need to spend thousands of dollars to get a good workout. However, finding the time to go to the gym can be difficult and stressful. Studies show that the best way to lose weight and burn fat is using an exercise routine that incorporates multiple muscle groups and spike your heart rate. If you want to burn fat and lose weight in a short time, try resistance training.

Working out at home

This seven move, full-body resistance workout requires some extra resistance. Instead of hand weights,  you can use a can of baked beans or coconut cream, a pile of books or a basket of washing. 1. Alternating lunge and press2. Squat curl and press3. V-sit overhead boxing4. Row and press (left side)5. Row and press (right side)6. Front raise into side raise7. Running arms

Full body resistance workout

For this workout, you'll need a baby or and other cute resistance you have at home. Do each of these seven exercises for 30 seconds each, and repeat the sequence four times. <ol><li>Reverse lunge (right side)</li><li>Reverse lunge (left side)</li><li>Squat and press</li><li>Kneeling push up and kiss</li><li>Plank</li><li>Sit up</li><li>Baby kayaks</li></ol>

Home resistance workout with baby

<ol><li>Burpees</li><li>Jump squats</li><li>Split lunge jumps</li><li>Push-ups</li><li>Mountain climbers</li><li>Plank up-downs</li><li>Bicycle cruches</li></ol>

Fat burning HIIT in 7 moves without equipment

<ol><li>Mat jumps (side to side)</li><li>Mountain Climbers</li><li>Squat Jumps</li><li>Box & Jump</li><li>Split Lunge jumps</li><li>Ducking Squats</li><li>Burpees</li></ol>

Fat-burner routine

<ol><li>Swing Sit-Ups</li><li>Toe Taps</li><li>Kneeling Plank</li><li>Lying Leg Raise – Left Side</li><li>Lying Leg Raise – Right Side</li><li>Supported V Sit</li><li>Alternating Kneeling Shoulder Touches</li></ol> Beginners can start by doing 30 second of each of the seven exercises with 30 seconds rest between each exercise. As you become stronger, work your way up until you can do a minute of each exercise.

Home workout to tone your abs

<ol><li>Squats (20 reps)</li><li>Forward-back lunges (10 reps each leg forward and back)</li><li>Calf raises (20)</li><li>Static lunge (10 each leg)</li><li>Squat Jumps (10)</li><li>Side lunges (10 each leg)</li><li>Side Leg Raises (10 each leg)</li><li>Repeat 3-4 times</li></ol>

Home workout to tone your legs

<ol><li>Renegade row (10 reps each side, 20 in total)</li><li>Push-ups (20 reps)</li><li>Curl & Press (20 reps)</li><li>Arm Curls (20 reps)</li><li>Overhead tricep extension (20 reps)</li><li>Lat raise (20 reps)</li><li>Side Plank with Resistance (hold 30 seconds each side)</li></ol>

Home workout to tone your upper body

Multiple workout exercises you can do at home.

How to Exercise at Home Without Equipment – 28 By Sam Wood

<ol><li>Carbohydrates is your main energy source, fuelling the body and brain, protecting our muscles and feeding bacteria in the gut. Healthy carbohydrates are whole grains, vegies and fruit.</li><li>Proteins build and repair our body tissues, make enzymes and hormones, build muscle, bone, cartilage, skin and blood. Protein-rich foods include, meat, chicken, fish, tofu, eggs, dairy, nuts, beans and legumes.</li><li>Fats are vital to help absorb vitamins A, D, E and K, help regulate hormones and provide energy. Fats are found in meat, fish, chicken, dairy, oils, nuts and seeds.</li></ol>

We need three macronutrients

<ul><li>Iron helps to transport oxygen through the body. Found in red meat, chicken, fish, grains, veges and legumes.</li><li>Vitamin A is essential for vision, the immune system, skin, and growth. It is found in liver, oily fish, milk, egg yolk and cheese.</li><li>Iodine helps to make thyroid hormones. Found in seafood and seaweed.</li><li>Vitamin C is vital for healthy teeth and bones, wound healing, infection resistance, absorbing iron. Found in fruits and veges.</li><li>Calcium builds bones, helps blood clot, muscles contract and regulates blood pressure. Found in dairy, sesame seeds, nuts, sardines, and dark green veges.</li></ul>

Important micronutrients

The impact of food on health is 80 percent and exercise 20 percent. While the composition of a healthy diet can vary, there are common factors. Good health is associated with eating mostly plants. The emphasis is on whole, unprocessed foods and limiting refined carbohydrates, added sugars and processed foods.

The basis of a good diet

Every meal ideally consists of:<ul><li>Half a plate of colourful, non-starchy vegetables and/or fruit.</li><li>A quarter of a plate of carbohydrate food</li><li>A quarter of a plate of protein food.</li></ul> This model applies to simple meals and mixed meals like pasta or stir-fried dishes. It doesn't really matter when we eat, as long as we get the nutrition we need.

The ideal plate model for every meal

If you're exercising first thing in the morning, you may be better off not eating. But ensure you get a meal within two hours after your workout that contains carbs and protein. If you're working out later in the day or evening, ensure you eat a meal with carbs and protein three to four hours before and two hours after your workout. Hydration is essential to keep us well. So ensure you stay hydrated with water as your main drink.

Diet and exercise

What you eat is more important than how you eat or how often you exercise.

Find out the macronutrients &amp; micronutrients your body needs, the ideal mix of carbohydrates, protein &amp; fat and the best times to eat pre- &amp; post- exercise. 

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Habits

Nutrition basics to support your workout regime – Fit Planet

You don't need anything fancy when you start with strength training. All you need is some basic moves, consistency, and patience. The key to enjoying strength training is starting with a good foundation of exercises that work every part of your body. When you focus on a handful of main moves, you'll find it easier in a short time. From there, you can progress to different weights, advanced variations or new exercises.

Strength training fundamentals

Resistance training helps your body stay functional and healthy in the long term. Increased muscle strength can make everyday movements easier, such as getting up off the floor, carrying groceries up the stairs, or putting a bulky object on an overhead shelf. With age, maintaining muscle strength becomes even more important. Resistance training helps to improve balance, build bone density, reduce the risk of falls, and increase cognitive well-being.

Strength training makes life easier

<ul><li>Strength training twice a week is sufficient to increase muscle mass.</li><li>Start by focusing on compound movements that involve multiple joints, such as squats.</li><li>Include both pushing and pulling exercises to ensure you maintain good muscular balance and exercise all the muscle groups.</li><li>Use a weight that you can lift for about six reps per set with proper form.</li><li>Give yourself 2 to 5 minutes of rest between sets to allow sufficient recovery.</li><li>A beginner can perform one to three sets per exercise.</li></ul>

What you need to know before you start

<ul><li>Stand with your feet a little more than hip-width apart.</li><li>Lower your hips into a squat as you bend your knees and keep your back flat.</li><li>Lower yourself until your thighs are parallel to the floor.</li><li>Push your heels into the floor.</li><li>Keep your heels flat on the floor and knees aligned with your second toe.</li></ul> The squat exercises your glutes and core muscles. If you find it too difficult, squat in front of a chair and lightly ta your butt to the chair.

Squat

<ul><li>Stand with your feet hip-width apart, knees slightly bent, arms relaxed, with a dumbbell in each hand.</li><li>hinge forward at your hips and bend your knees slightly as you push your butt way back. Keeping your back flat, slowly start to lower the weight along your shins until your torso is almost parallel to the floor.</li><li>Push through your heels to stand up straight and return to the starting position. Remember to lift with your legs, not your back.</li><li>Pause at the top and squeeze your butt.</li></ul> This exercise is great to train your glutes and hamstrings. It also engages your shoulders, back, and core.

Deadlift

<ul><li>Lie on your back, knees bent and feet flat on the floor, hip-width apart. With a dumbbell in each hand, rest the weights just under your hip bones.</li><li>Squeeze your glutes and abs, and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.</li><li>Hold for a second, then slowly lower your hips.</li></ul> Glute bridges target the glutes, engage the hamstrings and core muscles. They also help to build leg strength and core stabilisation.

Glute bridge

<ul><li>Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders above your wrists, legs extended behind you, and core and glutes engage.</li><li>Bend your elbows while you lower your body to the floor. Drop to your knees if you need to.</li><li>Push through the palms of your hands to straighten your arms.</li></ul> The push-p works all the pressing muscles in the upper body, including the chest, shoulders, and triceps.

Push-up

<ul><li>Keep your feet hip-width apart and a dumbbell in each hand with your arms at your sides.</li><li>With your core engaged, hinge forward at the hips while pushing your butt back. Bend your knees slightly and ensure not to round your shoulders.</li><li>Look a few inches in front of your feet to keep your neck in a neutral position.</li><li>Pull the weights up toward your chest, keep your elbows close to your body, and squeeze your shoulder blades at the top of the movement for two seconds.</li><li>Slowly lower the weights by extending your arms toward the floor.</li></ul> This exercise uses all the muscles in your upper body.

Bent-over row

<ul><li>Lie faceup on a mat, legs extended and arms straight over your head, keeping them close to your ears.</li><li>Contract your abs to press your lower back into the ground.</li><li>Point your toes, squeeze your thighs together, squeeze your glutes, and lift your leg off the ground.</li><li>Lift your shoulders off the ground and keep your head in a neutral position.</li><li>Your legs and mid-back should be off the floor and just your lower back and hips on the ground.</li><li>Hold this position for as long as you can while maintaining proper form.</li></ul> This exercise maintains core stability and creates a stronger foundation for other moves.

Hollow-body hold

<ul><li>Stand with your feet wider than hip-width apart, core engaged, hands clasped together or holding a small towel or dumbbell in both hands by your left leg.</li><li>Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to rotate naturally.</li><li>Now “chop” the weight down to the left, bringing it across the front of your body and aiming for your left ankle, naturally rotating in that direction. Focus on keeping your lower body stable and turning from your core.</li><li>Do all your reps on one side, and then switch sides.</li></ul>

Dumbbell chopper

<ul><li>Stand with your feet about shoulder-width apart with core engaged.</li><li>Step backwards with your right foot, landing on the ball of your foot and keeping your heel off the ground.</li><li>Bend both knees to 90 degrees as you sink into a lunge. Keep your core engaged and hips tucked (don’t stick your butt out). Ensure your hips aren’t tilting to the side or forward and back.</li><li>Push through the heel of your left foot to return to your starting position.</li></ul> The exercise works the glutes, legs, and core.

Reverse lunge

This article contains a basic list of beginner exercises to encourage a good strength-training foundation.

The best approach to strength training for beginners is mastering these seven exercises. Find out how to program them into your workouts.

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Learning & Education

The 8 Best Strength-Training Exercises for Beginners

All of us go through days when we find it difficult to get anything done. And this cycle just continues when we tell ourselves, "No need to worry. I'll do it tomorrow" or "I'll start it tomorrow."But sadly, tomorrowit gets even more difficult to START.

Unproductive Days

GET STARTED THIS INSTANT.Start with anything small.Be it just getting out of bed (okay I know that's not as easy as it sounds!)Move. Get going. Somehow get your body into Motion. (Newton's law remember!)I know it's difficult at times but just get out and do something. Maybe just sort some mails, clear out your desk.

Best Advice!

This is the best piece of advice I ever got.NEVER WORK IN THE PLACE YOU SLEEP.With WFH it's not possible I agree. Most of us have a room where we sleep and work. It's not easy to separate different places for different work.Idea: Set a small corner of your room for work. Like a desk or even on the floor. If you're using the bed, remove the blankets and pillows from there because that'll make you feel sleepy unconsciously.

Different Places, Different Work

25 min work, 5 min break.This is something everyone must have heard. But it's a little tough to go on for such a long duration in the beginning and many cycles likewise.<ul><li>Week 1: 10 mins work, 2 min break. 3 cycles. You can go for 5 such cycles easily. Repeat if you find the flow.</li><li>Week 2: 15 mins work, 3 mins break. 4 such cycles. Go for 4-6 cycles in a day. More if you can go on.</li><li>Week 3: You will definitely be able to take a 25 min work, 5 min break cycle. Maybe just 2 initially. It's okay. Take 2 then a break for say 20 mins and then get back.</li></ul>Remember little things add up! Use a timer always!

The POMODORO technique

The easiest way to feel in control and stress free is decluttering.Get up and clean whatever you can see. Your cupboard, bookshelf, drawer, mailbox, phone, desk, house etc.Decluttering involves removing those things that you don't need anymore like your waste, old stuff etc.Decluttering gives you a sense of being in control of your environment. You take control of the things you don't need. Makes your thinking process a bit sorted and clear.It's not an ideal way to get rid of stress nor do I recommend it always, but it's helpful at times

Declutter To Reduce Stress

My best way to start being productive is building a routine of exercise or just a 30 min walk.Get those gym outfits and shoes and just start something. AnythingLet it be Zumba, HIIT, Gym or just a 10 min run. I always make sure to walk atleast 30 mins a day no matter what and this is apart from all the walk through the day. Routine helps to internalise a behaviour.Keep a target of min 5k steps apart from the ones you walk daily.

Nature

Routines are remarkable in forming long lasting habits.A routine makes sure you do things one after another in a sequence. It's like once you wake up in the morning, next you know you must brush and freshen up. That's internalised in you(unless obviously you never brushed regularly!)Make easy routines. Add tasks to already formed habits. Like while preparing breakfast, make sure to clean up the kitchen alongside so that you don't have to fret over it later.

Routine To Habit

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Productivity

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Career

Quick productivity hacks

<ul><li>The “secrets” of jacked prisoner inmates is pretty simple: frequency and consistency</li><li>Former inmates are known to break up their day with 2-4 blocks of exercise throughout the day</li><li>Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good mornings</li><li>Building stronger glutes are not just about choosing the movement, you have to mitigate any quad dominance that might be taking place by starting with activation sets </li><li>Do not bench press with feet off the floor. You will reduce the effectiveness because stability comes from the lower body</li></ul>

The Podcast: Key Takeaways

“Jacked” just means showing more muscle definition<ul><li>The definition of “jacked” is a lot different than it used to be – if you lose fat (which you will probably do with prison food) and exercise – you will have a lot of muscle definition</li><li>Former inmates are known to break up their day with several different workout blocks to maintain sanity</li><li>If you didn’t work out prior to prison, you will also develop muscle quickly since it’s new</li><li>It’s possible those seeking gains barter for additional calories or smuggle food, etc.</li></ul>

The Jacked Up Prison Body

Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good morningsQuad dominance: if you’re not building glutes, the solution might not be in the exercises you’re choosing but instead in your ability to activate and connect to glutesIf you’re quad dominant, the quads will take over the movement.

Accelerating Muscle Growth In Glutes

<ol><li>Start with glute exercises first and finish sessions with other exercises.</li><li>Start with glute activation sets (e.g., donkey kicks, etc.)</li></ol>

Building Glutes With Quad Dominance

Do not bench press with feet off the floor unless you’re doing the advanced guillotine press.<ul><li>The guillotine press is very advanced and not recommended for most people – it requires tremendous stability and mobility.</li><li>You’re making the bench press less effective when you take your feet off the floor</li><li>Stability comes from the lower body when bench pressing</li></ul>

Bench Pressing With Feet Off The Floor

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How To Build Muscle

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how men get jacked in prison if they are not eating in a calorie surplus, good glute exercises to build the butt, bench pressing with feet off the floor, and how the Mind Pump founders connected and decided to start the show.  Adam addresses the haters in his DM’s. (4:41) The difference between discipline and motivation. Plus, the importance of having a trust circle. (7:42) Another example countering the risk of consuming too much dairy fat. (28:34) Dairy or nut milk with your Organifi Gold Juice? (32:52) Mind Pump Recommends, Star Wars: Visions and What If…? on Disney+. (38:03) Another glowing review for the benefits of Caldera. (40:33) What is the deal with vaccine mandates and the Black Lives Matter (BLM) movement? (42:10) #Quah question #1 – How do men get jacked in prison if they are not eating in a calorie surplus? (50:20) #Quah question #2 – What are some good glute exercises to build the butt? (58:01) #Quah question #3 – What do you think about bench pressing with feet off the floor? (1:01:18) #Quah question #4 - How did you guys get connected to start Mind Pump? (1:06:04)  Related Links/Products Mentioned   September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout**  Watch Star Wars: Visions | Disney+ What If...? | Disney+ Originals Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**  BLM leader in NYC threatens national 'uprising' over 'racist' vaccine mandates after three Texas women attacked hostess at Carmine's in vax passport feud Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout**  Mind Pump #1362: What You Can Learn About Building Muscle from Inmates, Gymnasts and Sprinters   Mind Pump #1640: Five Steps to Build Muscle Without Adding Fat   Mind Pump #1370: The 4 Reasons Your Butt is Not Building  How To Grow Your Glutes (FREE Butt Building Guide)  Vince GiRonda’s Guillotine Press  Mind Pump Podcast – YouTube Mind Pump Free Resources 

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how men get jacked in prison if they are not eating in a calorie surplus, good glute exercises to build the butt, bench pressing with feet off the floor, and how the Mind Pump founders connected and decided to start the show.  Adam addresses the haters in his DM’s. (4:41) The difference between discipline and motivation. Plus, the importance of having a trust circle. (7:42) Another example countering the risk of consuming too much dairy fat. (28:34) Dairy or nut milk with your Organifi Gold Juice? (32:52) Mind Pump Recommends, Star Wars: Visions and What If…? on Disney+. (38:03) Another glowing review for the benefits of Caldera. (40:33) What is the deal with vaccine mandates and the Black Lives Matter (BLM) movement? (42:10) #Quah question #1 – How do men get jacked in prison if they are not eating in a calorie surplus? (50:20) #Quah question #2 – What are some good glute exercises to build the butt? (58:01) #Quah question #3 – What do you think about bench pressing with feet off the floor? (1:01:18) #Quah question #4 - How did you guys get connected to start Mind Pump? (1:06:04)  Related Links/Products Mentioned   September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout**  Watch Star Wars: Visions | Disney+ What If...? | Disney+ Originals

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpump. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com

Mind Pump: Raw Fitness Truth

1653: The Muscle Building Secrets of Jacked Prison Inmates, How to Adjust Your Workout to Accelerate Butt Growth, the Dangers of Bench Pressing With Your Feet on the Bench & More

The Muscle Building Secrets of Jacked Prison Inmates

<ul><li>If you’re not seeing progress, the best program is the one you’re not doing! Example: if you usually train low weights and high reps, start training with heavy weights and fewer reps</li><li>A guaranteed way to break through the training plateau: Don’t change your routine – just manipulate reps and rest period</li><li>For any program, stay consistent for 3-6 weeks then manipulate sets, reps, tempo, rest to trigger new adaptation</li><li>Train each body part 9-18 sets per week and keep sets between 1-30 reps depending on the goal</li><li>Don’t shortchange rest periods! Rest is as important as reps and sets</li></ul>

Podcast: Key Takeaways

<ul><li>Programming is what will make or break your progress</li><li>A lot of programs are just a bunch of exercises and aren’t designed for a specific outcome like training</li><li>Training programs are designed to build strength, make you faster, lose body fat, etc.</li><li>Exercise programs designed for the general population are just exercises to get you moving and people will see results short term because some movement is always better than no movement at all</li></ul>

Exercise Versus Training

A set is a specified period of time you’re doing an exercise<ul><li>Defining sets helps you define reps, rounds, volume</li><li>Multiple sets will lead to greater improvement compared to a single set</li></ul>Sweet spot: 9-18 sets per body part, per week<ul><li>There’s an upper limit of what you can tolerate – and a sweet spot of what will give you the best results – maybe you can do 18 sets but 14 will give you great results</li><li>The goal is the do as few sets as you can get away with to elicit results</li></ul>

Defining A Set

The fitness level and genetic potential of an individual plays a role in the number of sets neededTwo approaches to try:<ol><li>Fewer sets with more exercises </li><li>More sets with fewer exercises</li></ol>It’s important to practice lifts and improve movements  Stay consistent with the set range for 3-4 weeks, assess progress, then try another route

Two Approaches To Try

Superset: two exercises together with no rest<ul><li>Supersets can be the same body part or opposing body part</li><li>Supersets work particularly well when cutting calories and will use lighter weights</li></ul>Drop set: finish a set at a particular weight then drop weight and hit the next set with no rest

A Superset And A Drop Set

Rep: one full completion of an exercise<ul><li>Reps get the muscle to move with resistance and send muscle-building stimulus</li><li>For strength building, stay between 1-30 reps – anything higher becomes more cardio like</li><li>Working with higher reps elicits a different response from the body than lower reps</li></ul>Higher reps: weight is lighter, controlling breathing, squeezing at the top,Lower reps: weight is much heavier, bracing, holding breath, driving with CNS<ul><li>All rep ranges build muscle and burn calories</li><li>Vary rep ranges every 3-4 weeks to keep body adapting and changing  </li></ul>

The Rep

<ul><li>Your body gets used to working at a certain tempo but it’s important to manipulate</li><li>Tempo plays a huge factor with reps: when lifting heavy it’s faster, move explosive tempo; when going for a pump it’s slower, more controlled</li><li>Each variable of tempo can be manipulated depending on your goal</li><li>Get the mechanics of the movement then alter the tempo and have fun with it</li><li>Adjust the weights according to the tempo you are working with</li></ul>

The Tempo

Without rest, the body uses energy that encourages endurance and stamina instead of muscle and you’re basically doing cardio with weights<ul><li>Resting allows the body to replenish energy – the body needs to go through a specific energy change</li><li>Rest should be 30 seconds – 3 minutes depending on the goal</li><li>Same rules apply: change up lengths of rest periods</li><li>Active rest: stretch between sets if you absolutely can’t sit still</li><li>A guaranteed way to break through training plateau – Don’t change your routine – just manipulate reps and rest period</li></ul>

The Importance Of Rest

In this episode Sal, Adam & Justin lay out everything you need to know about sets, reps, tempo, and rest period.  Sets, reps and rest periods: The nuts and bolts of exercise programming. (2:51) Understanding the difference between exercising and training. (5:51)  Sets.    Defining what it is and the proper dose per week. (8:10) Mind Pump’s thoughts on German Volume Training. (13:27) The value of supersets. (18:02) The dos and don’ts. (19:18)    Reps.    Defining what a rep is and what is the best range? (21:10) The various tempo schemes and how to manipulate them in your exercise programming. (29:13) Is there value in loose, forced, and partial reps? (35:19)   Rest Periods.   Why the rest is as important as the active part of the workout. (37:42) What is the ideal rest period? (40:02)   A guaranteed way to break through your training plateau. (43:30)  Related Links/Products Mentioned  August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout** Visit Drink LMNT for an exclusive offer for Mind Pump listeners!  German Volume Training: Benefits, Exercise Plan, and More  Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog  How To Use Supersets For Maximum Muscle Gain – Mind Pump Blog  Which Is Better: Low Reps Or High Reps? - Mind Pump Blog MAPS Fitness Anabolic | Muscle Adaptation Programming System Why Your Tempo Matters When You Workout! - Mind Pump TV  How Phasing Your Workouts Leads to Consistent Plateau Free Workouts  Mind Pump #945: The Best Rest Periods For Muscle Gain & Fat Loss  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Stan “Rhino” Efferding – CSCS (@stanefferding)  Instagram 

In this episode Sal, Adam & Justin lay out everything you need to know about sets, reps, tempo, and rest period.  Sets, reps and rest periods: The nuts and bolts of exercise programming. (2:51) Understanding the difference between exercising and training. (5:51)  Sets.    Defining what it is and the proper dose per week. (8:10) Mind Pump’s thoughts on German Volume Training. (13:27) The value of supersets. (18:02) The dos and don’ts. (19:18)    Reps.    Defining what a rep is and what is the best range? (21:10) The various tempo schemes and how to manipulate them in your exercise programming. (29:13) Is there value in loose, forced, and partial reps? (35:19)   Rest Periods.   Why the rest is as important as the active part of the workout. (37:42) What is the ideal rest period? (40:02)   A guaranteed way to break through your training plateau. (43:30)  Related Links/Products Mentioned  August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout** Visit Drink LMNT for an exclusive offer for Mind Pump listeners!  German Volume Training: Benefits, Exercise Plan, and More  Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog  

1612: Everything You Need to Know About Sets, Reps & Rest Periods

Everything You Need to Know About Sets, Reps & Rest Periods

<ul>
<li>Most programs only move in two planes of movement, often neglecting rotational strength & lateral strength</li>
<li>Rotational and lateral strength exercise give you longevity in training and build more stability – but can be more difficult movements so we avoid or neglect</li>
<li>What makes a program effective is also its weakness: you have a program that’s specific to the desired outcome at the expense of another outcome</li>
</ul>
Rotational exercise examples: club swigs, mace swings. Lateral exercise examples: lateral tube walking, Cossack squats, lateral sled pulls.

When To Switch Lifting Exercise For Maximum Results

<ul><li>Interrupt classic moves (e.g., barbell squats, deadlifts, overhead press) with movements in other planes (e.g., lateral lunge, Cossack squats, etc.)</li><li>Higher skill movements can stay in the rotation but adjust tempo to vary (sometimes slower, sometimes faster)</li><li>If you’ve hit a plateau, change the movements</li><li>Change moves for about 3 weeks</li></ul>Ways to vary classic compound moves: front rack squat instead of barbell squat, try Zercher squats, trap bar instead of a standard barbell for deadlifts, Bulgarian split squat, single-leg deadlift with dumbbells instead of barbell deadlifts.

Tips For Better Workout Results

<ul><li>Unilateral and bilateral movements have tremendous value and you want a program that incorporates both</li><li>Bilateral movements allow you to generate more force and move more weight</li><li>Unilateral movements are good for building stability</li><li>Unilateral movements are good for health and longevity</li><li>For aesthetic benefits, you need both unilateral and bilateral movements</li><li>Most sports require some running and running is unilateral</li><li>Building a strong base with bilateral movements is important before venturing into unilateral movements which can be more difficult</li></ul>

Unilateral Versus Bilateral Movements

<ul>
<li>Vitamins have to be specific to you and your needs – get nutrient levels tested and supplement with exactly what you need</li>
<li>Supplement with vitamins you are deficient in</li>
<li>Try to incorporate nutrient-dense foods and use vitamins for assistance in areas you aren’t hitting enough</li>
</ul>

The Truth About Vitamins

<ul><li>Red flags: nutritionist only talks to you about macros and is “good” and “bad”</li><li>You want a nutritionist that looks at behavioural components and addresses eating patterns, likes dislikes, binge eating, etc.</li><li>Working with a nutritionist is better than getting nutrition advice from an influencer</li></ul>

What To Look For In A Nutritionist

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.  Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22) How you can make money on ANYTHING these days. (12:43) Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52) How the Metaverse is already crossing a fine line. (29:28) Welcome to the ‘Shadow Banned’ Club, Adam! (32:55) The Great “no shoes on kids” Debate. (44:24) The proper order of the Caldera regimen. (49:00) Pandemic effects may have lowered baby IQs, a study says. (53:18) #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08) #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38) #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27) #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)  Related Links/Products Mentioned  EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout** December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout**  The Hip Airplane - Squat University  Squat University – YouTube  '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar MP Hormones  Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain  Metaverse: First reported case of sexual harassment in Horizon Worlds Mind Pump IGTV Wine Weed Wife All-In with Chamath, Jason, Sacks & Friedberg Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**  The Genius Life 207: 5 Holiday Hacks to Prevent Fat Gain | Sal di Stefano  Children born during pandemic have lower IQs, US study finds  Mind Pump #1630: Ten Ways To Break Through A Plateau Mind Pump TV - YouTube  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Squat University (@squat_university)  Instagram Layne Norton, PhD (@biolayne)  Instagram Max Lugavere (@maxlugavere)  Instagram Mike Boyle (@bodybyboyle)  Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.  Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22) How you can make money on ANYTHING these days. (12:43) Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52) How the Metaverse is already crossing a fine line. (29:28) Welcome to the ‘Shadow Banned’ Club, Adam! (32:55) The Great “no shoes on kids” Debate. (44:24) The proper order of the Caldera regimen. (49:00) Pandemic effects may have lowered baby IQs, a study says. (53:18) #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08) #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38) #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27) #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)  Related Links/Products Mentioned  EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout** December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout**  The Hip Airplane - Squat University  Squat University – YouTube  '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar MP Hormones 

1716: When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

<a href="https://www.eatthis.com/plogging-exercise-outdoors/">Plogging </a>is when people are getting <a href="https://www.eatthis.com/news-running-hiit-burns-calories/">jogging </a>while picking up trash along the way. They are doing their part in helping keep the planet—our home—clean, while getting a solid workout in and getting social. Besides the altruism of celaning the planet, plogging can be a better exercise than simply running. Because you have to stop, squat 3tc you are involving more parts of the body. And doing it socially it helps produce more endorphins, making you feel happier.

Plogging

Mix running with ecological awareness. Win - win.

"Plogging" - a new trendy workout 

Breathing is an essential part of being alive. Most people breathe about 18–20 times per minute or over 25,000 times per day. Respiration is a constant activity that happens without thought. However, unlike many automatic physical processes, people can control their breathing. By simply paying closer attention, a person can slow down, speed up, or briefly pause their respiration.

Breathwork: Science, Types, and Benefits of Breathing Exercises

Any practice that involves conscious, focused breathing is a form of breathwork. It can be used to help people heal, reduce stress, and promote personal development.

meditation

Meditation

Breathwork: Science, Types, and Benefits of Breathing Exercises - The Human Condition

Find 100+ Fun Facts about Exercise - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!