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Source Have you been watching the news, and now feel very stressed out? Well, if you’ve been stressed more than usual lately, you might be experiencing adrenal fatigue. Keep on scrolling down to how to help cure adrenal fatigue effectively. What is adrenal fatigue? Let’s dive into biology 101. Your adrenal glands produce different hormones...
Have you been watching the news, and now feel very stressed out? Well, if you’ve been stressed more than usual lately, you might be experiencing adrenal fatigue. Keep on scrolling down to how to help cure adrenal fatigue effectively.
Let’s dive into biology 101. Your adrenal glands produce different hormones that are essential to the function of your body. They’re about the size of a nickel and sit above your kidneys. One of the hormones that they produce is cortisol, which correlates to stress. Adrenal fatigue happens when you push your body to the point where it is experiencing chronic stress. When this happens, your body stops producing cortisol as it should. Adrenal fatigue causes various symptoms, including body aches, fever, fatigue, nervousness, low energy, and digestive problems.
Since adrenal fatigue is rooted in long-term stress, you can make some lifestyle changes to start feeling better. One of those is cleaning up your diet. Start by cutting out sugar and alcohol from your diet, and replace those with fruits and vegetables. You also might want to improve your sleep, as not getting enough sleep or not getting the right sleep quality could prevent you from feeling better. Some tips to get better sleep include reducing your blue light exposure before going to bed and not consuming too much caffeine late in the day. You also can try reducing your naps and perhaps take a melatonin supplement to help you fall asleep faster.
Another way to help cure adrenal fatigue is to take magnesium supplements, which can help you feel more energized. That’s because magnesium is essential for the cells in your body to create the energy it needs to perform essential functions.
Manage what makes you tick
The best way to cure adrenal fatigue fast is stress management. After all, stress is what got you here in the first place. Managing your stress can be done through meditation for a couple of minutes every day, or exercising for about 30 minutes every day. Lastly, unplugging yourself from your device and getting off social media can also help you feel less stressed.
So, the answer to the question “how to cure adrenal fatigue?” can be put simply in two words: reduce stress.
Source What is Biohacking? Biohacking is a way to hack (I’m sorry I had too) your biology through DIY methods. It covers a vast range of activities, such as sleep, diet, and even using technology to enhance the body’s natural capabilities. When combined, biohacking modalities can lead to an impressive improvement in your overall health. Here...
What is Biohacking?
Biohacking is a way to hack (I’m sorry I had too) your biology through DIY methods. It covers a vast range of activities, such as sleep, diet, and even using technology to enhance the body’s natural capabilities. When combined, biohacking modalities can lead to an impressive improvement in your overall health. Here is a biohacking guide with different methods you (yes you!) can use to increase your wellness and live a much more fulfilling and healthy lifestyle!
Metabolism is the process in which living organisms extract energy from their environment and use it to grow and develop. We use the food that we intake, and through chemical reactions inside of our cells, turn it into energy. The more energy we use, the more calories we burn. To hack your metabolism, make sure you are getting enough sleep every night – for an adult, 8 hours is usually ideal. Another way to improve your metabolism is to regulate stress. Stress releases hormones that encourage fat storage and slow metabolism. Self-care methods like meditation and exercise can help reduce stress and heighten your metabolism. Speaking of food…
Dieting —if done correctly — can improve both your physical and mental wellness. Intermittent fasting, when you don’t eat for an allotted time, can particularly help in doing so. Intermittent fasting can promote weight loss, reduce blood pressure, lower cholesterol, and boost brain function. It can be done in a myriad of ways, so pick which method will work best for you and your body. While fasting, you want to abstain from foods that are high in sugar, alcohol, and turn to superfoods. If you’re not a fan of fasting, you can also try taking supplements such as magnesium, which you can find over the counter at your local drugstore. This supplement can increase your overall wellness by reducing anxiety and heart disease. As with any supplement, be sure to consult with your doctor before you take magnesium.
Your body can only work as well as your mind can. So, when following a biohacking guide, paying attention to your mental health is just as important as your physical health. One way to care for your mind is to keep a gratitude journal, where you can reflect on the top 3-5 good things that happen to you each day. Doing so can help reframe your mindset into a more positive one. Meditating when you wake up or before going to bed can help you keep you clear your mind. Meditation can also increase your awareness, focus, and relieve pain related to stress. Stay mentally sharp by exercising your brain with activities such as reading or Tetris. You can also challenge your usual mental patterns by picking up a new hobby, such as photography or learning a second language.
Your skin is your largest organ and your body’s first line of defense against toxins. Therefore, skin health is more important than you may have once believed. Take a look at your current skincare and makeup products, and start tossing out the ones that aren’t vegan or use animal testing. Many of these products are likely to have harmful toxins, as the United States has only banned or partially banned 30 ingredients used in skincare and makeup products. Many commonly-used skincare ingredients are linked to cancer and can break down your skin overtime through hormone disruptions. Try switching to brands such as Adorn Cosmetics, Ilia, and Credo to clean up your beauty routine!
Cue the drumroll please for EARTHING! Haven’t heard of it? It refers to walking, sitting, working, and even sleeping outdoors on the bare ground. Why do this, you ask? The earth transmits electrons from the ground to our bodies when we let our bare skin touch it. Studies show that earthing can reduce stress and pain, as well as improve our sleep. Earthing is quite possibly the simplest way to up your wellness game. However, you might want to wait until this quarantine is lifted to try this hack out. #stayathome
Using this biohacking guide, you can begin to step into a better you and improve your wellbeing. If you implement these methods and still want to take your health to the next level, we recommend trying higher-level modalities, such as IV treatment, red-light therapy, and sensory deprivation. These methods can help you boost your immunity, flush out toxins, and accelerate muscle recovery. Happy hacking!
In a post-covid-19 world, many hardships are facing us as we try to navigate the new territory of life. One of the most important things now is Why Workout. Without it what do we have and how are we living our best life? Lately, I’ve been going through another transformation of sorts. Realizing new things...
In a post-covid-19 world, many hardships are facing us as we try to navigate the new territory of life. One of the most important things now is Why Workout. Without it what do we have and how are we living our best life?
Lately, I’ve been going through another transformation of sorts. Realizing new things and rediscovering myself. One thing that has stayed constant though is my consistency to work out. It’s not for vanity or selfish reasons but to live a happier, longer life. Also looking good naked is nice too!
So Why Workout? That’s the question really when it boils down… why should you push your body through grueling sweaty workouts? I mean you don’t see any results after a 1-day workout. You could do an insane 2hr+ workout and look at yourself the next day in the mirror. Notice 0 changes. That can be discouraging right?
There are way more benefits I could list but this article would become awfully long. I believe there are more positives than negatives when it comes to Why Workout. The real challenge is that people quit and give up too early. They might work out for a day, week, or even a month. Then they see no changes in the mirror and quit. It takes much longer than 1 month to see visual changes in the mirror. Just like goals and dreams in life…
That also brings up the important topic of taking a before picture if you do decide to start exercising a lot. When you have a day 1 picture to look back on, then you can take a picture after 1 month, and perhaps you will physically see changes from day 1 to 30. Otherwise, you must keep grinding away regardless. Look again at 6 months, 1 year. Those are when the real changes happen. Along with having a good diet. Instead of Why Workout, you should be asking Why not work out! It is beneficial in almost every way and will make you a stronger person both inside and out. Just remember to remain humble when you get those big muscles and 6 pack abs. That will help separate you from the rest of the pack.
When I think about the famous saying from Ronnie Coleman “everyone wants to be a bodybuilder, but no one wants to lift no heavy weight” at first, I thought it was funny. Since the power of steroids and amazing genetics can lead you extremely far to just lifting heavy weights compared to someone who has...
When I think about the famous saying from Ronnie Coleman “everyone wants to be a bodybuilder, but no one wants to lift no heavy weight” at first, I thought it was funny. Since the power of steroids and amazing genetics can lead you extremely far to just lifting heavy weights compared to someone who has poor genetics and natural limit. Lately, though I have realized his saying has a much deeper connection and meaning to me personally. That goes far beyond just the exercise and lifting world.
If you change the words around it could be applied to relationships, life, career, goals, and more.
“Everyone wants an amazing relationship, but no one wants to put in the heavy effort required”.
“Everyone wants a perfect job, but no one wants to put in the heavy effort for a poor job first”.
“Everyone wants a good life, but no one wants to put in the heavy effort required during the sad times”.
In almost every case we go through challenges and hardships in life. Yet many of us give up just before we get the reward. Instead of sticking it out to get our reward. We throw in the towel and just say “well guess this isn’t for me…” onto the next thing. The easy thing. The thing that your friend is doing, or a family member down the street. No one wants to do the hard things anymore. Everyone wants an easy path. We all fall victim to it; the difference is those select few people who catch themselves very quickly when they realize they have fallen off the path. This goes far beyond just saying “Oh God give me strength” type of praying. This is some real perspective reality type stuff.
There are millions of people in the world right now that are very unhappy, have no idea why or how to solve it, and just decide to follow the rest of the people like sheep. So, then it creates this huge mentality of group sadness. One person is down, they bring the other person down and everyone just gets down. Yet nothing improves, nothing grows, and nothing changes. Time goes by and they wonder why things are still the same.
The select few people realize when things are starting to go down and start taking massive action to improve and grow things in their own life, relationships, and every aspect.
For some reason lately, I have been hit with test after test in my personal life. I don’t know why… I really don’t. I try to be my best self and live a good life. Help others, encourage others. I don’t ask for much in return, but life seems to want to keep testing me. Then I realize the biggest and hardest tests come to the toughest warriors. So, some part of me keeps needing these tests to grow stronger from it. Even though it’s painful and I’m knocked down but not out. Sometimes we have to go through these challenges to guide others on the path to let them know “I made it, you can do it too”.
The cold reality is most people don’t even care. You can give up, you can stop trying and just sit on the sideline of life and watch the next 50 years go by. MANY people actually do that after a challenge. Very few get back up. Once you realize that it’s all up to you, this is no warmup for life. No rehearsal that you a practicing until you are ready for life. This is the life. All your actions leading up to this point for better or worse. It is all up to you. So you’ve got to be prepared at all times… I’ll try my best to stay strong. You do your best too..
5 Ways to Promote Muscle Restoration Source It’s commonly believed that the key to reaching your fitness goals is training as hard as possible; but while giving your all is important, it’s only half of the equation for workout success. Recovery or muscle restoration is the other (less-acknowledged) element in achieving ultimate performance. Importance...
5 Ways to Promote Muscle Restoration
It’s commonly believed that the key to reaching your fitness goals is training as hard as possible; but while giving your all is important, it’s only half of the equation for workout success. Recovery or muscle restoration is the other (less-acknowledged) element in achieving ultimate performance.
Importance of Muscle Restoration
To improve in any sport or area of fitness, you inherently need to expose your body to stress. Training activities such as weightlifting, sprinting, and HIIT, all produce microscopic tears in your muscle tissues. When you allow your muscles to rest, cells called fibroblasts work to repair them. “And when your body’s tissues — from your muscles and bones to heart and lungs — recover, they become slightly fitter than they were before,” explains Adam Rivadeneyra, MD, a sports medicine physician with the Hoag Orthopedic Institute and the Orthopaedic Specialty Institute in California. In short, when you allow for muscle restoration, you also allow for your strength to increase.
Reduce Muscle Fatigue
Carbohydrates in the form of glycogen are stored within your muscles. When you workout, your body breaks down these deposits to provide you with energy. Not only does this help revitalize your energy sources, but it also helps prevent muscle fatigue and soreness. As Melisa Leber, MD, an orthopedic surgeon at Mount Sinai Hospital in New York City, puts it, “Rest helps reenergize the body, so you have the stamina to give it your all during your next workout.”
Decrease Chance of Injury
Intentional recovery is vital for remaining safe during training. When your muscles are overworked, you are more likely to cause excess strain, which contributes to injury. Overworking typically leads to injuries such as stress fractures, runner’s knee, and muscle strains. Even worse, research from Sports Health indicates that insufficient recovery can lead to reduced immune function, neurological changes, hormonal disturbances, and even depression. Adequate recovery ensures you to bypass all of these risks.
Ways to Improve Recovery
Muscle restoration is critical to any successful training regime. While each individual’s actual routine varies, here are some practices to help boost your recovery:
If you are dehydrated before a workout, your electrolyte levels are disrupted, leading to decreased strength and even dehydration. Research has also shown that consuming a proper amount of water can help increase your endurance and tolerance to pain. Drinking water can restore this hydration, energizing your muscles before, during, and after your workout. Not only does water improve overall performance, but it also flushes out toxins released during exercises. So, drink up!
Protein serves as the foundation of muscle tissue. Protein helps to repair micro-tears caused by exercise stress. Additionally, it promotes the production of proteins involved in energy production while supporting the revitalization of reduced energy deposits. It’s suggested that endurance athletes intake 1.2 to 1.4 g per kilogram of body weight, and resistance and strength-training athletes ingest 1.6 to 1.7 per kilogram of body weight per day. Typically, athletes can reach these recommended daily levels with mindful dietary choices.
When you are sleeping, your body produces muscle-building hormones, one of the most important being human growth hormone (HGH). During sleep, blood also flows to your muscles more abundantly, which supports tissue growth and repair. Relaxation allows the muscles to release stored tension. This muscle restoration occurs exclusively during sleep. Therefore, you must get a consistent seven to nine hours of sleep per night to achieve full recovery.
During exercise, the body naturally loses electrolytes and trace minerals. One of these minerals is magnesium, and with a lack of magnesium, muscles remain in a state of contraction. Many Americans are deficient in this mineral; however, it is quite vital as it relieves muscle soreness and aches after a strenuous workout. You can get magnesium in many ways: through foods such as bananas and leafy greens, oral supplements, salt baths, and even IV therapy.
During active recovery, you engage in low-intensity, low-impact exercises. These activities increase blood flow and tissue repair, without adding stress to already-worked muscles. Nicole Belkin, MD, an orthopedic surgeon at NewYork Presbyterian/ Columbia University, suggests, “If you’re feeling fatigued from strength training, engage in a lower intensity cardiovascular bike ride or walk, which enables your body to circulate waste products caused by the rigorous activity.” You can also do a gentle yoga class, go for an easy hike, or even do a tai chi class. Anything that allows you to move your body without tiring you out.
Your Recovery Routine
Recovery is imperative for any athlete to increase their workout performance. While everyone’s recovery needs are unique, one thing remains true for all: the harder you train, the greater your need for planned recovery. Through staying in touch with your body, you can begin to understand what muscle restoration habits benefit you most.
So it’s been about 5 weeks since I started doing this workout program Wendler’s 5/3/1 boring but big. I’ve tried it in the past but for some reason, I could never get past 2-3 weeks because I felt the low max percentage volume was not worth my time. Now though I’ve added more accessories and...
So it’s been about 5 weeks since I started doing this workout program Wendler’s 5/3/1 boring but big. I’ve tried it in the past but for some reason, I could never get past 2-3 weeks because I felt the low max percentage volume was not worth my time. Now though I’ve added more accessories and to address weak areas. It seems to be working out well so far. The most interesting thing is that during week 4 of this program you deload for 1 week to give your body time to recover. I realized how important recovery is because for the last several years I would never go beyond 4 days without lifting heavy. So to go a whole week with around 50% lifts makes me feel I’m wasting time but it is important. The good news is depending on how I feel it’s possible I can increase the training percentages during the deload week by 10-15% to still stimulate muscle growth. This gives me the option to listen to my body and adjust percentages based on how I feel. That way I don’t waste 25% of my training time with an easy week that is just too light. I can gradually increase percentages over time as well. A mixture of both strength training and hypertrophy is possible if you add the right accessories and even start to superset them.
*Important note*: During the 5×10 50% squats and deadlifts, you need to be very aware and careful. You can easily injure yourself with all those reps and sets. What happens is you focus more on getting 10 reps for 5 sets instead. So then your form breaks down and you just start going faster trying to finish the sets out to move on. If you aren’t careful you can get hurt I’ve read a lot of posts about people getting injured on the deadlift 5×10 because rushing through it. So in that case listen to your own body. If you are feeling strong and okay then go the full sets but as soon as you start to notice yourself rushing and form break down then dial it back. Come back to the present moment and ask yourself if you can do nice controlled reps. If not then stop and move onto the next exercise.
My squat numbers could still be higher but I think I’m stuck on a form issue I need to figure out. When I was 10lbs heavier I could lift a lot more but my form wasn’t as good. Now my form is better, I’m 10lbs lighter and had to drop about 50lbs to have good form (parallel or past it). So another important thing is to not let ego lifting get in the way. As long as you keep trying to achieve progressive overload either more reps, more weights, gradually over time. Then you’re getting stronger and progressing which is certaintly possible on 5/3/1 bbb.
Here are some of my highlights 5/3/1 boring but big workout clips. I do the main lifts then 25-50 reps for different body parts. Workouts are usually 1hr 30mins give or take. After 5 weeks so far I think I’ll keep on this for another 2 months so I can say I did a full 3 months of it. My numbers are still going up on this. Even my deadlifts which is something I struggled with on my last program increasing deadlifts. Hope you enjoyed my 5/3/1 bbb review.
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