The major skeletal muscle groups forming the upper body are the abdominal, pectoral, deltoid, trapezius, latissimus dorsi, erector spinae, biceps, and triceps. The major skeletal muscle…
When it comes to strength training, 30 minutes is the perfect amount of time to effectively work all the big muscle groups; the legs, the chest…
On July 1, 2019, it was announced that private-equity firm TPG was acquiring Crunch Fitness through its growth-equity unit. Crunch is led by Worldwide CEO Jim…
Low creatinine levels mean something is affecting creatine production in the body. This will often result from a person having low muscle mass or body weight. However, low creatinine levels may also indicate a person has chronic kidney disease, reduced kidney function, or malnutrition. Should I worry if my creatinine is low? Low creatinine levels…
With proper form, Turkish get-ups can build full-body strength and stability. While the traditional Turkish get-up requires a kettlebell, some variations rely strictly on bodyweight or a different kind of free weight like a dumbbell. How many Turkish get-ups a day? The Turkish get-up should generally be performed for 2-4 sets of 5-6 reps per…
NASM is debatably the most respected certification for Personal Training (check out a roundup article here). NASM certified personal trainers typically have an advantage in the job market when we look at the average salaries of trainers with only a CPT certification. How much does it cost to become NASM certified? NASM comes in at…
As the body works to repair itself from the intense training, more blood flow will be sent to the sore areas, and oxygen will be replenished to repair and recover. The best time to increase nitric oxide and reduce the painful effects of an intense workout is beforehand with the best nitric oxide pre-workout drink.…
Beef is a little higher in fats and contains more calories, whereas chicken is richer in protein. Thus, chicken is the better option for people on low-calorie or low-fat diets. Both chicken and beef, like most meats, do not contain a notable amount of carbohydrates and have a glycemic index of 0. Which meat is…
“Crunches have long been the ‘go-to’ move for those seeking better abs, but recent research has shown that the crunch is less effective at stimulating the desired muscle fibers than exercises that require the spine to stabilize, like the plank.” What is a crunch machine? httpv://www.youtube.com/watch?v=V7p_DmkYLZw What muscles does the crunch machine work? Both machines…
Ball Reverse Hyperextension Place your chest onto the ball with your hands flat on the ground, keeping a soft bend at the elbows. With straight legs that are shoulder-width apart, slowly lift them both up into the air. Hold your legs in the active (up position) for three seconds and squeeze your glute. What can…
Benzodiazepines are clinically relevant drugs that bind to GABAA neurotransmitter receptors at the α+/γ2– interfaces and thereby enhance GABA-induced chloride ion flux leading to neuronal hyperpolarization. How do benzodiazepines work on GABA receptors? Benzodiazepines produce their effects by enhancing the binding of GABA to its receptor. GABA activates the chloride ion channel, allowing chloride ions…
Medicine ball slams target muscles in both your upper body and lower body. When performed properly, they build strength in your upper back, core muscles, triceps, glutes, quads, and hamstrings, 2. Medicine ball slams are an effective cardio workout. Is tossing a medicine ball a good workout? The Benefits of the Overhead Med Ball Throw…
A typical macro breakdown for fat loss and muscle gain is 40 percent protein, 30 percent fat, and 30 percent carbs. What is a good macro ratio for fat loss? The best macros for fat loss According to McMaster University research, a 5 : 3.5 : 1.5 ratio of carbs, protein and fat (when coupled…
A general recommendation is to begin taking a turkesterone supplement in dosages of 500 milligrams per day, typically in two divided doses. This amount should be taken for eight to 12 weeks (about two to three months) initially, before taking a break. Are you still natty if you take turkesterone? Turkesterone does not bind to…
External Rotation with Thera-Band® The external rotation exercise targets the infraspinatus muscle which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide some stability for the shoulder joint. How do you do the resistance band external rotation? httpv://www.youtube.com/watch?v=zXxSS5sj8Rg What is external rotation of the rotator cuff? The rotator…
Provide Structure. Structural proteins are a type of protein responsible for cell shape and providing support to major structures, such as hair, skin, and bones. Regulate Body Processes. Proteins regulate many processes within the body. Transport Materials. What are the five main functions of proteins? Building Tissues and Muscles. Protein is necessary in building and…
In general, weightlifting for 30 minutes can burn between 90 and 126 calories, depending on a person’s body weight. Vigorous weight lifting for 30 minutes may burn between 180 to 252 calories, depending on a person’s body weight. Can you burn 500 calories at the gym? Smith says that an 150-pound person would only need…
Side effects. CLA supplements may cause upset stomach, nausea, diarrhea, and fatigue. Risks. CLA supplements may worsen insulin resistance, or how your body absorbs sugar, in people with diabetes or metabolic syndrome. Interactions. Is Tonalin CLA safe to take? A two-year study published in the April issue of the Journal of Nutrition concludes that long-term…
The recertification fee for the NASM-CPT credential is $99. The late recertification fees are: $30 for applications received up to 90-days post-expiration and $50 for applications received after their grace period and before one year after credential expiration. The Recertify for Life program is one-time fee of $329. How long is the NASM recertification? As…
Aim for two to three days per week of strength training. Include full-body workouts that focus on compound exercises. These are moves that work multiple muscles at a time. Can you build muscle training 3 days a week? How to build muscle. Spending your whole day in the gym isn’t necessary to build muscle. Weight…
Your BMR is the number of calories your body would consume powering your vital organs if you were perfectly still all day. For example, a 25-year-old male who weighs 160 pounds and is 5’10” tall consumes about 1,717 calories every day just by living. How many calories do you naturally burn in a day? Most…
In 2019, American adults spent $270 per month on health and fitness. This amount increased to $286 in 2020 (CNBC, 2020). About 87.6 million gym-goers spend an estimated $34.8 billion on gym memberships annually (Finder, 2020). Americans spend about $1.3 billion on unused gym memberships (Finder, 2020). What percentage of guys go to the gym?…
This is a question we get asked all the time. The simple and short answer is “yes, of course you can”. The longer answer to building muscle with calisthenics needs some more detail and context as to why, how and, we’d also question whether building muscle should or shouldn’t be your goal. Is it OK…