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8 High-Protein Smoothie Recipes to Build Muscle and Beat the Summer Heat

8 High-Protein Smoothie Recipes to Build Muscle and Beat the Summer Heat

There is a reason why so many muscle-minded men turn to their blender to help them get more pumped. Blended shakes are an easy way to knock back the protein you need every day to pack on muscle like a pro. Not to mention a compact way to obtain key nutrients that may be otherwise lacking in your daily diet. And now that flip-flop season is in full swing you might be giving your blender a stiff daily workout to help you beat the heat.

But, as you’ve likely experienced, smoothies can come off as one-note and be as exciting to drink as cough syrup. Too many of us are on auto-pilot with our protein shakes blending or shaking together the same tired ingredients. Which is a shame, because at their core, smoothies are an excellent way to work all sorts of foods with a standout nutritional pedigree into your diet.

Whether you’re whipping up a quick breakfast replacement, a muscle-building drink after a monster workout or a frosty snack, you need to know that smoothies are infinitely riffable and are ready to welcome all sorts of seemingly strange bedfellows that can be turned into a delicious drink to send down the hatch. With a little know-how and a few underutilized ingredients, it’s possible to make a protein shake so delicious you’ll actually crave it. So, yes, please stop thinking about protein shakes as little more than protein powder and water.

To help you chug back better shakes, here are a batch of smoothies that whip in some outside-the-box ingredients (hello, avocado) that make it way better to drink your protein. Every one manages to hit you with a perfect trifecta of taste, texture, and nutrition. Gentlemen start your blenders: These nutritious smoothies are the real big gulps.

Three different and refreshing healthy and high protein smoothies in a row
Bohdan/Adobe Stock

How To Create Your Own Healthy Protein Shake: 8 Unbreakable Rules

Yes, you can make better smoothies at home. Follow these steps to master the shake making formula.

Follow the Leader: For the most efficient blending, pour liquids first into your container followed by soft items like yogurt and nut butters, then powder, and finally anything hard including raw vegetables. Frozen ingredients such as fruit and ice go in last to help pull all the other ingredients down into the swirling blades for even mixing. If your blender has a speed adjustment knob, begin at the lowest blender speed then work your way up to high speed to let it rip.

Be Liquid Smart: If you are not sure of the exact proportions, dumping in all of your milk, juice, or water right away could leave you with a smoothie that seems watered down. You can try blending in a bit less liquid at the start and see if you like the consistency. Too thick? Blend in more liquid until you get the consistency you want. Too thin? Whip in additional frozen fruit.

Patience Pays: Let’s not gloss over this: Take. Your. Time. Smoothies are quick, but that doesn’t mean a lack of patience and blending everything up for a couple of seconds is going to cut it. You want to blend together all the ingredients for a bit of time so that your smoothie is lump-free. Aim for at least 1 minute with a regular blender, or about 30 seconds if you’re using a machine with serious horsepower, like a Vitamix.

Scale Back the Sweet Stuff: Fruit, honey, dates, juices and sugar-sweetened dairy-free milk can result in a blender drink that is not too far off of liquid candy. In general, aim to blend in no more than two sugary items. Truth is, fruit should provide nearly all the sweetness that is needed. If you’re blending in yogurt or non-dairy milk such as almond or soy make sure to use unsweetened kinds.

Beyond the Powder: Yes, protein powder is a convenient way to give your creamy drinks a hefty dose of this macro, but it’s not the only way. Items like Greek yogurt, ricotta cheese, pasteurized egg whites, cottage cheese, and even soft tofu can help you go bigger on protein and help improve the texture and taste of your blender creations.

Going Bananas: Blending in frozen bananas is the perfect way to instantly give your smoothie a frosty and creamy personality. Ice cubes? Not so much. To freeze ripe bananas for your muscle-making shakes, simply peel the fruit, chop into quarters, spread out on a baking sheet and freeze until solid. Then store them in the freezer in an air-tight zip-top bag.

Don’t Forget the Fat: Fats help your body absorb various fat-soluble nutrients in the shake. They can also provide a rich, creamy consistency. Nut butters, seeds, nuts, full-fat dairy and even avocado are ways to deliciously fatten up your post-gym drinks. If you’re adding a fat source and the shake turns weirdly gloppy when blended, add a little extra liquid to smooth it out.

Go for Bonus Flavor: There are easy ways to make your drink pop with exciting flavor. A touch of spice like cinnamon or nutmeg can instantly transform a smoothie from meh to memorable. Herbs like mint or basil, citrus zest such as lemon, fresh ginger, and vanilla extract are also great ways to add calorie-free flavor to your shakes.

8 High Protein Smoothie Recipes To Build Muscles in a Heatwave

Peanut butter and jelly smoothie with various berries
Istri/Adobe Stock

PB&J Smoothie

Hold the bread, this smoothie tastes like everyone’s favorite schoolyard sandwich. Wheat germ is the stealth health food here as it contains a wide range of essential vitamins and minerals including selenium, magnesium, phosphorus and thiamine.

  • 1 cup milk or unsweetened non-dairy milk
  • 1 scoop plain or vanilla protein powder
  • 2 tbsp wheat germ
  • 1 tbsp peanut butter
  • 1 tsp honey
  • 1/2 tsp vanilla extract
  • 1 cup frozen strawberries
Lemon and blueberry smoothie garnished with a sprig of mint
OleksandrZastrozhnov/Adobe Stock

Lemony Blueberry Smoothie

This is a fresh tasting smoothie fit for the season. Cottage cheese lends the drink the required amount of protein and frozen blueberries have a surfeit of disease-thwarting anthocyanin antioxidants.

  • 3/4 cup milk or unsweetened non-dairy milk
  • 3/4 cup cottage cheese
  • 1 tsp honey
  • 1 tbsp chia seeds
  • 1 tsp lemon zest
  • 1/2 cup frozen blueberries
  • ½ frozen chopped banana

Place all of the ingredients in a blender in the order listed and blend until smooth.

Sweet Potato Smoothie
LimeSky/Adobe Stock

Sweet Potato Pie Smoothie

This smoothie tastes like dessert, albeit a mega-nutritious one. Sweet potato adds wonderful natural sweetness to this decadent tasting shake not to mention a wallop of immune-boosting vitamin A. Consider cooking up a few at a time so they are ready to go for shake time. In similar vein to yogurt, tangy kefir is a surefire way to increase your intake of muscle-building protein and the gut-benefiting beneficial critters known as probiotics.

  • 1 cup plain kefir beverage
  • 1 cup peeled, chopped and cooked sweet potato
  • 1 scoop plain or vanilla protein powder
  • 1 tbsp almond butter or cashew butter
  • 1/2 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 1/4 tsp ginger powder
  • 1/2 frozen banana, chopped

Place all of the ingredients in a blender container in the order listed and blend until smooth.

Green Smoothie with spinach
Anna Puzatykh/Adobe Stock

Green Monster Smoothie

Found alongside baby spinach and arugula in the supermarket, tender baby kale is less bitter tasting than its grown-up version and requires no chopping making it a great way to infuse

smoothies with nutritional might. Virtually flavorless soft tofu is a surprising way to add plant-based protein to smoothies as are nutty tasting hemp seeds. Mango adds a plenty of sweetness and some tropical flair. And just a hint of sourness in smoothies from items like lemon juice can sharpen fruitiness.

  • 3/4 cup milk or unsweetened non-dairy milk
  • 1 tbsp fresh lemon juice
  • 1/2 cup soft (silken) tofu
  • 2 cups baby kale
  • 1/4 cup fresh basil
  • 3 tbsp hemp seeds (hemp hearts)
  • 1 tsp fresh ginger
  • 1 cup cubed frozen mango

Place all of the ingredients in a blender container in the order listed and blend until smooth.

Creamy mocha smoothie
DITSARAPHAN/Adobe Stock

Over Easy Mocha Shake

This blender drink is definitely a smooth way to start your day. Boxed pasteurized egg whites are perfectly safe to eat straight from the carton offering breakfast smoothies a pure source of top-notch protein. Using brewed coffee as your liquid base perks up your morning drink, while milk powder is an inexpensive way (yes, less pricey than protein powder) to add creamy consistency to smoothies and some extra protein. Blend in subzero cherries and you’ll get a hit of health-hiking antioxidants.

  • 3/4 cup brewed coffee, cooled to room temperature
  • 1/3 cup pasteurized egg whites
  • 1/4 cup rolled oats
  • 3 tbsp milk powder
  • 2 tbsp peanut butter or almond butter
  • 1 tbsp cocoa powder
  • 1/2 tsp vanilla extract
  • 1/4 tsp cardamom
  • 1/2 cup frozen pitted cherries
  • 1/2 frozen banana, chopped

Place all of the ingredients in a blender container in the order listed and blend until smooth.

Strawberry Red velvet smoothie
Uni/Adobe Stock

Red Velvet Cheesecake

When it comes to smoothies, it’s time to root for naturally sweet beets. They are a fantastic source of naturally occurring nitrates that can aid in cardiovascular health by lowering blood pressure numbers. High powered blenders can handle raw beets, but if you’re using one with wimpy horsepower or want a sweeter-tasting shake you may want to blend in cooked ones. Some supermarket produce sections now carry pre-cooked beets. Good for more than just lasagna, ricotta cheese adds creamy richness and a dose of muscle-friendly whey protein. Raspberries lend the drink much-needed fiber and antioxidants. The mint and orange zest are all about the flavor magic.

  • 3/4 cup milk or unsweetened non-dairy milk
  • 1/2 cup ricotta cheese
  • 1 scoop vanilla or plain protein powder
  • 1 small beet, peeled and chopped
  • 1/4 cup fresh mint
  • 1 tsp orange zest
  • 2 tbsp walnuts or pecans
  • 2 tsp pure maple syrup
  • 1/4 tsp cinnamon or allspice
  • 3/4 cup frozen raspberries

Place all of the ingredients in a blender container in the order listed and blend on high power for 1 minute, or until smooth.

Smooth and refreshing chocolate banana smoothie
pilipphoto/Adobe Stock

Chocolate Fudge Smoothie

Avocado gives smoothies an unbeatable creamy texture without making them taste like guacamole. Plus, you’ll benefit from its nutritional payload which includes heart-healthy monounsaturated fat, fat-fighting fiber and a range of vitamins including vitamin C and K. Blending in spinach is an easy way to add a nutrition boost without evening knowing it’s there. Adding a touch of fiery cayenne makes the drink taste extra exciting.

  • 1 cup water
  • Flesh of 1/2 avocado
  • 1 cup baby spinach
  • 1 scoop plain, chocolate, or vanilla protein powder
  • 1 tbsp cocoa powder
  • 1/4 tsp cinnamon
  • 1/8 tsp cayenne powder
  • 1/2 frozen banana, chopped

Place all of the ingredients in a blander container and blend until smooth. If too thick, blend in additional liquid.

Refreshing and creamy orange cream smoothie
Michael/Adobe Stock

Orange Creamsicle Smoothie

A perfect protein-packed drink to help you keep your cool this summer. Greek yogurt gives you extra protein and probiotics, creamy tahini delivers good-for-you fats, and peaches and carrot are a source of immune-boosting beta-carotene. A smoothie that even Bugs Bunny would hop into the kitchen for.

  • 1 cup milk or unsweetened non-dairy milk
  • 3/4 cup plain Greek yogurt
  • 1 tbsp tahini
  • 1 scoop plain or vanilla protein powder
  • 1/2 medium carrot, chopped
  • 1 tsp chopped fresh ginger
  • 1/4 tsp turmeric powder
  • 1/8 tsp sea salt
  • 1/2 cup frozen peach slices
  • 1/2 cup frozen chopped banana

Place all of the ingredients in a blender in the order listed and blend until smooth.

Various superfood ingredients to add into a refreshing healthy smoothie
Wimon/Adobe Stock

Superfood Smoothie Mix-Ins to Boost Nutrition and Flavor on the Go

These blend-ins can instantly up the nutritional ante of your smoothies.

  • Manitoba Harvest Hemp + Immunity: Hemp protein powder is gussied with some immune-boosting powders including elderberry and acerola cherry. After all, shouldn’t we all have some more acerola in our lives?
  • Vega Performance Protein + Creatine: An impressive 30 grams of plant-based protein is paired with 3 grams of creatine monohydrate for a next-level smoothie powder geared towards athletic success.
  • Bob’s Red Mill Flaxseed Meal: Whirl into your smoothies for a dose of heart and brain-boosting omega-3 fats along with hunger-quelling fiber.
  • Bumpin Blends Berry Awake: These convenient frozen smoothie cubes are made with organic berries, Greek yogurt, chia seeds, and spinach. Undeniably, a way to simplify your smoothie routine without sacrificing nutrition.
  • Navitas Organics Cacao Powder: This powder will elevate your smoothies with great chocolaty flavor, much needed magnesium and a wallop of antioxidants.
  • Possible Supergreens: An easy way to power up your protein shakes with powdered greens and fruits. We promise it won’t make your drink taste like a salad.

Tools to Upgrade Your Protein Shakes

Hitting the road this summer? You need not rely on sugar-loaded drinks from the juice bar. The ingenious Nutribullet Flip is a rechargeable portable blender that lets you drink your protein whether you are on the beach or trapped in a dingy hotel room. The insulated cup will keep your smoothie nice and frosty for several hours. And the machine is powerful enough it won’t leave chunks of frozen fruit floating in your drink.

Make and Take

Need a cold smoothie to go? After blending, pour your drink into an insulated 32 oz wide mouth Hydro Flask bottle that is up to the task of keeping your drinks frosty or steamy for several hours. Bonus points for its splashy colors.

8 High-Protein Smoothie Recipes to Build Muscle and Beat the Summer Heat Read More »

Fit and attractive people participating in a group fitness class exercising with kettlebells

How to Choose the Best Group Fitness Classes That’s Right For Your Goals

Psychological studies show that our motivation is strongest when three needs are met: autonomy, competence, and connection. Group fitness, by nature, fulfills those needs in addition to providing you tangible results and benefits. Surrounded by peers, encouragement, and a sense of accountability, participants tap into the psychology of belonging. Suddenly, the effort isn’t just about burning calories; it’s about being part of something bigger.

While training solo builds discipline, training in a group taps into something deeper: the innate human drive to rise to the level of those around us. Group fitness classes harness social psychology, through energy, accountability, and collective intensity, to unlock performance you might not reach alone.

Your energy to hit the gym is flatlining, your routine is getting more stale by the day, and most importantly, your results have plateaued, so you have officially decided to succumb to all of the hype, and attend a local group fitness class at one of the big boutique gyms in your area. Here comes the most difficult part: how do I know which classes are for me?

Finding the group fitness class experience that works for you is truly the hardest part because you want to find the perfect fit that works for your schedule, your budget, and your goals. Like Cinderella and the glass slipper, but for athletes.

Although I have not covered them all, I wanted to give you a general overview of some of the heavy hitters in the group fitness industry right now, so you have somewhere to start.

Barry's Fitness
barrys.com

Barry’s:

Website: Barrys.com

Founded in 1998 in West Hollywood, California by Barry Jay, John Mumford, and Rachel Mumford

Summary: High-intensity interval training (HIIT) classes in a “Red Room” setting — dark studio, red lights, loud music. Classes mix treadmill/cardio intervals + strength training. Fast-paced with minimal rest periods.

Class Length: 50 minutes

Ideal for: Athletes and fitness enthusiasts seeking intense cardio and strength workouts.

Difficulty: 5/5

Cost: Membership plans vary by market and location, but there are monthly memberships in addition to class packs of 10 and 20 classes. Drop-in/ single class rate is about $30, depending on the studio.

Location: Over 90 studios globally, across 15 countries, with new U.S. cities planned and growing throughout the year.

Solidcore
solidcore.co

Solidcore:

Website: solidcore.co

Founded in November 2013 by Anne Mahlum. First studio in the Adams Morgan neighborhood of Washington, D.C.

Summary: Full-body strength training classes using a custom reformer-style resistance machine; time-under-tension with focus on muscle fatigue.

Class Length: 50 mins

Ideal for: Those desiring a challenging, low-impact strength workout targeting muscle endurance.

Difficulty: 4/5

Cost: Class packs available in addition to monthly memberships that allow unlimited access. Drop-in rate is between $35-$45 per class.

Location: There are over 150 studios in the U.S.

Females working out in a group fitness class doing battle ropes exercise for F45
Courtesy of F45

F45:

Website: f45training.com 

Founded in Australia

Summary: Branded as a “functional 45” minute workout, it focuses on group training combining cardio, resistance, and hybrid days. Designed to accommodate different fitness levels, with trainers in class to guide, modify, and correct form.

Class length: 45 mins.

Ideal for: Those looking for varied, team-based workouts with a focus on functional movements.

Difficulty: 4/5

Cost: Typical range for unlimited membership is somewhere between $140–$300/month in many U.S. locations. There are class packs available and drop-in or single class cost tends to be under $30, depending on the studio.

Location: Over 800 studios in the U.S. and present in over 60 countries.

Orangetheory
orangetheory.com

OrangeTheory Fitness:

Website: orangetheory.com

Founded in 2010 in Fort Lauderdale, Florida by Ellen Latham, Jerome Kern, and David Long.

Summary: Workouts mix cardio (treadmill, rowing) and strength training, usually in intervals. Classes use heart-rate monitoring and data tracking to help participants stay in target zones (especially the “orange” zone).

Class Length: 60 mins.

Ideal for: Individuals aiming to learn basic technique, improve endurance, strength, and power with personalized intensity levels.

Difficulty: 3/5

Cost: Membership plans at OTF work in tiers (basic, elite, or premier) with drop-in classes hovering around $35, depending on the location and market.

Location: Over 1400 studios in the United States, in addition to global locations in over 20 countries.

Soulcycle
soul-cycle.com

SoulCycle:

Website: soul-cycle.com 

Founded in 2006 by Elizabeth Cutler, Julie Rice, and Ruth Zukerman in New York City. The first studio opened on the Upper West Side of Manhattan.

Summary: Primarily indoor cycling (“spin”) classes with high energy, heavy music, dim lighting, motivational coaching. Bikes are stationary; riders often use hand weights and do core work, stretching.

Class Length: Standard ride length is about 45 minutes. There are 30-minute classes (“Soul30”) in many locations. Special/longer rides (60-90 min) occasionally offered.

Ideal for: Individuals seeking a full-body cardio workout with a motivational environment.

Difficulty: 3/5

Cost: Class packs available in addition to subscription style memberships that give riders unlimited access. Drop-in rate varies from $35-$45 per class.

Location: There are about 60 studios in the U.S. and have expanded to Canada and the UK.

Rumble
rumbleboxinggym.com

Rumble:

Website: rumbleboxinggym.com 

Founded in 2017 in New York City.

Summary: In this high-energy, club-like atmosphere, Rumble is a boxing based HIIT class, utilizing punching bags, dumbbells, and cardio conditioning.

Class Length: 45 mins

Ideal for: Fitness enthusiasts interested in boxing techniques integrated with strength conditioning.

Difficulty: 4/5

Cost: Class packs available in addition to monthly memberships that allow unlimited access. Drop-in rate is between $35-$45 per class.

Location: There are over 100 studios in the U.S, with more than 385 licensed locations across four countries.

Group-Fitness-High-Fiving-Sunset
nelic / Shutterstock

7 Steps You Need To Take To Find The Perfect Group Fitness For You

There are many amazing group fitness options, even local options provide some amazing workouts and camaraderie, but these are a few of the names that you’ll hear most often. Although it’s easy to feel overwhelmed with the amount of choices and decisions, here is an easy path to success in finding the class that works for you.

Step 1: Identify Your Primary Goal

Decide what you want to achieve: fat loss, strength gain, endurance, muscle toning, stress relief, or community/connection.

  • Strength & muscle endurance: Solidcore, Barry’s
  • Cardio/endurance: SoulCycle, Orangetheory
  • Functional fitness & variety: F45
  • Boxing skills + full-body conditioning: Rumble

Step 2: Assess Your Current Fitness Level

Be honest about your experience and capacity. Some classes are high-intensity and fast-paced:

  • Beginner-friendly: Orangetheory (customizable intensity), SoulCycle
  • Intermediate/Advanced: Barry’s, Solidcore, Rumble, F45
  • If you’re new to fitness, look for studios offering beginner or foundation classes.

Step 3: Evaluate Class Format & Environment

Consider what motivates you: music, energy, coaching style, group size.

  • Music-driven, high-energy: SoulCycle, Barry’s
  • Data-tracking & structured: Orangetheory
  • Small group strength-focused: Solidcore
  • Boxing-inspired: Rumble
  • Variety & team-based HIIT: F45

Step 4: Check Practical Factors

  • Location & accessibility: Closest to home/work?
  • Schedule: Can you commit to classes regularly?
  • Cost: Drop-in vs membership; compare value per month/class.
  • Membership flexibility: Packages, unlimited options, or per-class pricing.

Step 5: Try Intro or Trial Classes

  • Most studios offer discounted first-class experiences or trial packs.
  • Attend multiple styles if possible to see which environment and workout style you enjoy most.

Step 6: Consider Long-Term Motivation

  • Ask yourself: Will I enjoy this consistently?
  • Social connection often boosts adherence: studios with strong community aspects (SoulCycle, F45, Orangetheory) can improve consistency.

Step 7: Make a Choice and Track Progress

  • Pick a studio or style that aligns with your goals, fitness level, and lifestyle.
  • Track your progress—both physical results and enjoyment—so you can adjust if needed.

With that said, scope out the scene in your local market, head into the studio and sign up for a trial class (many brands will offer you a free introductory class before signing up) and see the vibe in person. My advice is always, in the gym and in life, start before you’re ready. As adults, we tend to stay in environments where we are constantly comfortable and high-achieving, but sometimes these experiences allow us to stop seeing new things as a “challenge”, and start seeing them as an “opportunity”.

How to Choose the Best Group Fitness Classes That’s Right For Your Goals Read More »

Best Supplements for Muscle Preservation on GLP-1

Best Supplements For Muscle Preservation On GLP-1

If you’ve been prescribed a GLP-1 medication like semaglutide (Ozempic, Wegovy) or tirzepatide, you already know how powerful they can be for weight loss and blood sugar control. These drugs have helped thousands of people finally see the scale move after years of frustration.

But here’s something many people don’t realize until later: along with fat loss, GLP-1 drugs can also lead to muscle loss. This matters because muscle isn’t just about strength or appearance — it’s your metabolic engine. Less muscle means a slower metabolism, less energy, and even increased risk of weight regain once treatment ends.

The good news? With the right supplements, nutrition, and training, you can preserve and even build lean muscle while on GLP-1 therapy. Let’s explore the best supplements for muscle preservation and how they work.


Why Muscle Loss Happens on GLP-1

GLP-1 medications reduce appetite and slow digestion, making it easier to eat fewer calories. While this calorie deficit drives fat loss, it can also mean:

  • Lower protein intake (because you simply eat less overall)
  • Reduced energy for workouts
  • Loss of both fat and lean tissue

This is why doctors and dietitians often stress the importance of resistance training and protein intake. But supplements can play a big role too.


The Best Supplements for Muscle Preservation

1. Creatine

Creatine is one of the most researched supplements in the world, and for good reason. It helps your muscles regenerate ATP — the quick energy your body uses during exercise. By taking creatine daily, you can:

  • Support strength and endurance
  • Preserve lean muscle mass
  • Improve recovery after workouts
  • Even support brain health and focus

For GLP-1 users, creatine can make a huge difference in keeping workouts productive, even while eating less.

👉 One standout formula is GLDN Root Creatine + HMB, which pairs creatine monohydrate with HMB (more on that below) plus vitamin D3 and K2 for added muscle and bone support.


2. HMB (Beta-Hydroxy Beta-Methylbutyrate)

HMB is a metabolite of the amino acid leucine, known for its role in muscle protein synthesis. What’s unique about HMB is that it reduces muscle protein breakdown, which makes it especially useful during calorie restriction.

In other words: when your body wants to break down muscle for energy, HMB steps in to protect it. For GLP-1 users, this is invaluable.

That’s why pairing creatine with HMB, as in GLDN Root Creatine + HMB, offers double the muscle-preserving support.


3. Protein (Whey, Plant-Based, or Collagen)

No surprise here — protein is essential for muscle preservation. While GLP-1 reduces appetite, supplementing with a protein shake or collagen peptides ensures your muscles still get the amino acids they need to grow and repair.

Aim for 20–30 grams of protein per meal. Shakes can help you hit that number more easily without feeling overly full.


4. Magnesium

Magnesium is often overlooked, but it’s critical for both muscle function and relaxation. It helps regulate nerve signals, prevent cramps, and support recovery after workouts.

GLP-1 users sometimes deal with digestive upset or reduced nutrient intake, making magnesium supplementation even more important. A gentle, highly absorbable option is GLDN Root Magnesium Glycinate, which also supports sleep and anxiety management.


5. B-Vitamins & Electrolytes

When appetite is reduced, so is your intake of essential micronutrients. B-vitamins and electrolytes (like sodium, potassium, and magnesium) support muscle function, hydration, and energy production. Look for blends designed for daily metabolic support.


Lifestyle Pairing: Supplements + Smart Habits

Supplements are powerful, but they’re not a replacement for lifestyle basics. To get the best results:

  • Lift weights or do resistance training at least 2–3 times per week
  • Eat enough protein — aim for 1.2–1.6g per kg of body weight
  • Stay hydrated, especially if you’re taking creatine
  • Prioritize sleep, since muscle repair happens overnight

Why Brand Choice Matters

There are endless supplement brands out there, but not all are created equal. Look for:

  • Clinically effective dosages (not underdosed blends)
  • Third-party testing for purity and safety
  • Clean formulas without fillers or hype

One brand that consistently meets these standards is GLDN Root. Their supplements are crafted in the USA, GMP-certified, and designed specifically for people looking to balance muscle, metabolism, and overall wellness. From Creatine + HMB to Magnesium Glycinate, they focus on what actually works.


Final Thoughts

If you’re on a GLP-1 medication, protecting your muscle is one of the smartest things you can do for long-term success. Muscle isn’t just about looking fit — it keeps your metabolism strong, helps regulate blood sugar, and gives you the energy to live fully.

The best supplements for muscle preservation on GLP-1 include creatine, HMB, protein, magnesium, and electrolytes. Combined with strength training and good nutrition, these tools can help ensure your weight loss journey is healthy, sustainable, and empowering.

For a high-quality option that blends multiple benefits into one, GLDN Root Creatine + HMB is worth considering. It’s designed to support lean muscle, strength, and endurance — exactly what GLP-1 users need most.

Best Supplements For Muscle Preservation On GLP-1 Read More »

Are High-Protein Foods Worth It? Here's What Science Says About Protein-Enriched Snacks

Are High-Protein Foods Worth It? Here’s What Science Says About Protein-Enriched Snacks

Never before have we had a bigger appetite for protein. Everyone seems to be waxing poetic about this macronutrient as it’s being hyped as the means to packing on more muscle and slashing hunger. Indeed, if you are focused on supporting muscle recovery and growth after hitting the gym, feeling less peckish following a meal, maintaining bones of steel, and keeping your immune system firing on all cylinders, then eating enough protein is crucial. So it’s a good thing that more people are becoming aware of their protein needs.

This has left consumers on the hunt for easy ways to get more protein in their diet. And food and beverage manufacturers have taken notice. While protein bars and shakes are still out there in spades, more and more brands are adding protein to many unsuspecting foods. Protein-packed spaghetti and high-protein everything bagels. Chocolate chip cookies with as much protein as a trio of eggs. Watermelon flavored protein gels. Vanilla glazed donuts with 20 grams of protein. Fruity-tasting protein soda. Yes, we are in a golden era of protein-enhanced food. I won’t be surprised if I get a pitch sometime soon for a protein crusted frozen fish fillet or protein-enhanced carrot sticks. It’s never been easier to eat heaps of protein.

Despite all the hoopla, we need to proceed with caution when it comes to the crazy world of protein-rich, on-the-go foods. Not all foods and drinks boosted with protein are what you should be eating. Here’s what you need to know about the products beefed up with protein and how to figure out if you should go all-in. Spoiler alert: Foods that are naturally high-protein without a helping hand from food producers are still the best muscle-makers money can buy.

1. Are These Foods Right for You?

Yes, these protein-enhanced foods make it easier to get the necessary amount of this muscle-making macro, but that doesn’t mean you have to pay up for them. As a general rule, active people who are keen on building lean body mass should aim to take in 1.6 to 2.0 grams of protein per kilogram of body weight. That is 130 to 163 grams of protein for a 180 pound guy.

So, yes, that is a sizable amount of protein you need to stuff in every day to hone your physique. But certainly not impossible if you make sure to eat sufficient amounts of protein-dense foods like chicken, eggs, fish, tofu, and Greek yogurt at your meals and snacks. And perhaps a scoop or two of protein powder into your shakes. If you do this, then the need for expensive protein-boosted foods is less pressing. After all, before all these products hit the market somehow we got by without suffering the perils of protein deficiency. Arnold did not have access to bread with 8g of protein in a slice.

The upshot is that you should try to accurately calculate your daily protein intake and then use this information to better understand your need, or not, for foods that are jacked up with extra protein.

2. Protein Quality Can Be Questionable

Perhaps protein chips and steak aren’t created equal. A recent analysis of a lofty 1,641 protein bars published in the journal Scientific Reports found that the quality of protein in most bars on the market is far from ideal for building muscle. For the study, researchers analyzed the protein content, source, and nutritional quality of numerous widely available protein bars.

Although 81% of the protein bars analyzed were considered high-protein from sources like whey and soy, when the protein sources were processed into bar form, digestibility typically dropped significantly.

The study authors surmise that the low numbers can be attributed to the use of lower-nutritional-quality proteins (such as collagen) and other ingredients such as carbohydrates, fats and fibers that may deteriorate the bioaccessibility of essential amino acids. So 20 grams of protein from a bar may not be equivalent to the same amount of the macro from a hunk of chicken. Another reason to focus on eating mostly whole food sources of protein. Certainly, research like this should make us question the protein quality of certain processed foods like bars.

3. Don’t Overlook Nutrition

For good reason, we have associated protein with health, but this is certainly not always the case. Just because a product as amped up their protein does not make it a nutritional hero. Never forget that protein can be just one aspect of a food. If a protein-fortified food or beverage is also laced with added artificial sweeteners, sugars, refined grains, abundant fat calories, emulsifiers, salt, and an assortment of tongue-twisting additives then you have to start questioning whether that extra protein is worth the overall nutrition cost.

For instance, I’ve come across some high-protein cereals that have more grams of added sugars than grams of protein. Protein pretzels with plenty of refined grains and sodium can still be considered ultra-processed, despite giving you way more protein than your standard ballpark option. Do your due diligence and read package labels carefully to make sure all that protein doesn’t come with too much nutritional baggage.

4. High-Protein Means Different Things To Different Brands

Not all foods advertised as being a protein heavyweight are true to their marketing. It’s easy to find so-called protein bars, protein granola, and protein candy that don’t deliver much more than the normal option. Protein has become a marketing term and some brands are leaning heavily on this without delivering the goods. Don’t believe the front-of-the-package hype until you determine for yourself how much protein the product has. There is no regulated amount of protein that a product has to contain before saying it is ‘high-protein’, but sage advice is that a protein-fortified food or drink should give you at least 8 to 10 grams in a serving.

Our Favorite Protein-Enhanced Foods

These protein-enhanced foods don’t sacrifice nutrition to go bigger on the muscle-sculpting macro.

Holos Cocoa protein enriched snack

Holos Cocoa

Nutrition (1 pouch): 340 calories, 10g fat, 49g carbs, 11g fiber, 20g protein, 240mg sodium

This no-cooking-required overnight muesli-oatmeal hybrid is a nutritional giant. Each pouch of oats, which you only need to dump into a jar or bowl and soak in milk for a few hours, has an impressive 20 grams of plant-based protein and 11g of dietary fiber from sources like chia seeds. There is even some probiotics in the fold to give your gut a boost. Plus, the product is low in added sugar, letting the dried fruit carry most of the sweetness. And the chocolate flavor makes it a crave-worthy breakfast. The great balance of carbs and protein makes this a good option for post-gym recovery nutrition.

Oikos protein enhanced yogurt

Oikos Pro Plain

Nutrition (3/4 cup): 160 calories, 3.5g fat, 6g carbs, 0g fiber, 25g protein, 60mg sodium

The inclusion of whey protein gives this yogurt even more of the macro than most Greek versions on the market. Plus, it’s deliciously thick without including any thickening agents and delivers just the right amount of tang. The plain flavor means there are no added sugars.

Unbun protein enhanced bread

Unbun Protein Seeded Bread

Nutrition (2 slices): 160 calories, 4.5g fat, 22g carbs, 19g fiber, 22g protein, 430mg sodium

This isn’t your standard slice of doughy white sandwich bread. The bread is made with milk protein isolate and whey protein concentrate to help turn your lunch sandwiches and morning toast into a protein powerhouse. There are no refined grains or added sugar, a rarity in the commercial bread industry. And the fiber levels are off-the-charts. Just something to keep in mind if your gut isn’t used to eating high-fiber foods. If this is the case, you may want to ease into the product by starting with a single slice at a time.

Felicia Red Lentil

Felicia Red Lentil Penne

Nutrition (3.5 oz): 340 calories, 1.5g fat, 65g carbs, 12g fiber, 26g protein, 0mg sodium

This shaped pasta is made with organic red lentil flour instead of wheat flour giving, it a serious protein and fiber advantage. And this dynamic duo makes the noodles extra satiating. When prepared as instructed, the texture doesn’t suffer. Consider this your path to next-level pasta salad.

Are High-Protein Foods Worth It? Here’s What Science Says About Protein-Enriched Snacks Read More »

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Should You Eat high Sugar Before Working Out? Risks, Science, and Better Alternatives

Why You Should Avoid High Sugar Intake Before Training? 4 facts

Pre-workout nutrition plays a critical role in determining how effectively you perform, how you feel during exercise, and how well you recover afterward. Many people believe that eating sugary snacks or drinking energy beverages before training is a smart way to get a quick energy boost. After all, sugar is a fast-digesting carbohydrate that provides glucose, the body’s primary fuel.

However, while sugar can provide a short-term surge of energy, consuming too much of it before training often backfires. Instead of sustained focus and power, you may experience an energy crash, mental fatigue, and even digestive discomfort midway through your workout. To optimize performance, it’s important to understand how sugar affects the body, why timing matters, and what smarter pre-workout nutrition strategies look like.

The Science of Sugar and Energy Metabolism

1. How Sugar Is Processed in the Body

When you consume sugary foods or beverages—such as candy, soda, pastries, or sweetened energy drinks—your body rapidly breaks them down into glucose. This glucose enters the bloodstream, causing a quick rise in blood sugar levels. In response, the pancreas releases insulin, the hormone responsible for transporting glucose into cells for immediate energy use or storage.

Why You Should Avoid High Sugar Intake Before Training.webp
  • Spike Phase: The initial rise in blood glucose gives you a temporary energy boost.
  • Crash Phase: Insulin overshoot may cause blood sugar to dip below baseline, leaving you feeling drained, hungry, or unfocused.

This cycle is known as reactive hypoglycemia and is a common consequence of consuming large amounts of simple sugars before training.

2. Role of Glycogen in Exercise

Muscles store glucose in the form of glycogen, which serves as the primary energy source during exercise. While some sugar intake can help replenish glycogen, consuming it right before training doesn’t necessarily improve performance. Instead, complex carbohydrates eaten in advance provide a steadier release of glucose and better support sustained energy output.

3. Hormonal Impact

Beyond blood sugar, high sugar intake influences several hormones:

  • Insulin: Spikes rapidly, followed by a drop, which may impair fat burning during exercise.
  • Cortisol: Stress hormones may rise if blood sugar crashes, increasing fatigue and perceived exertion.
  • Dopamine: Sugar stimulates reward pathways, but over-reliance can reduce natural motivation and create dependency.

Why High Sugar Intake Before Training Can Be Problematic

1. The Mid-Workout Crash

The biggest issue with high sugar intake is the energy crash that follows the initial spike. Instead of steady energy, you may feel sudden fatigue halfway through your session. This is especially detrimental during strength training or endurance workouts that require consistent effort.

2. Reduced Fat Utilization

When blood sugar and insulin levels are elevated, your body prioritizes burning glucose rather than mobilizing fat stores. For athletes or individuals aiming to improve body composition, this can limit fat loss efficiency.

3. Digestive Distress

Sugary beverages and snacks may cause bloating, stomach cramps, or nausea when consumed too close to exercise, particularly during high-intensity or endurance training. Liquids with high sugar concentration (like sodas or fruit juices) can also delay gastric emptying, leading to discomfort.

4. Mental Fatigue

A sugar crash doesn’t just affect physical energy—it also impacts cognitive function. Reduced blood sugar availability to the brain can lead to poor focus, slower reaction times, and lower motivation during exercise.

When Sugar May Be Useful in Training

Not all sugar is harmful in the context of exercise. In fact, there are strategic times when consuming simple carbs can be beneficial:

  • During Endurance Exercise (90+ minutes): Sports drinks, gels, or fruit can provide glucose to maintain glycogen levels and delay fatigue.
  • Post-Workout Recovery: A moderate amount of simple carbs combined with protein helps replenish glycogen and accelerate muscle repair.
  • High-Intensity Competition: Athletes who need quick energy bursts (e.g., sprinters, CrossFit competitors) may benefit from small amounts of fast-digesting carbs right before an event.

The key takeaway is that sugar can be a tool—but only when timed properly and consumed in moderation.

Smarter Pre-Workout Nutrition Choices

1. Complex Carbohydrates for Steady Energy

Instead of refined sugar, choose complex carbs that digest more slowly and release glucose gradually. Examples include:

  • Oatmeal with fruit
  • Brown rice or quinoa
  • Sweet potatoes
  • Whole-grain bread

These foods provide a stable energy supply without sharp spikes or crashes.

2. Include Lean Protein

Adding protein to pre-workout meals helps maintain satiety, stabilizes blood sugar, and supports muscle repair. Examples:

  • Chicken or turkey with rice
  • Greek yogurt with berries
  • Plant-based protein shakes

3. Healthy Fats in Moderation

Fats take longer to digest and are not ideal immediately before training, but small amounts can help sustain energy during longer sessions. Examples:

  • Nut butter on whole-grain toast
  • Avocado slices
  • Chia or flax seeds in a smoothie

4. Hydration First

Water or electrolyte beverages are essential for fluid balance, thermoregulation, and endurance. Dehydration, even as little as 2%, can reduce performance significantly.

Sample Pre-Workout Meal Ideas

1–2 Hours Before Training:

  • Oatmeal topped with banana slices and almond butter
  • Grilled chicken with sweet potato and vegetables
  • Whole-grain wrap with turkey, spinach, and hummus

30–45 Minutes Before Training (Quick Fuel):

  • Banana with peanut butter
  • Rice cake with almond butter and honey
  • Small protein smoothie with berries and oats

Special Considerations by Training Type

1. Strength Training

Balanced meals with protein and complex carbs 1–2 hours before lifting support glycogen stores and prevent fatigue. Avoid high-sugar snacks that cause fluctuations in strength mid-session.

2. Endurance Training

For runs or cycling sessions under 90 minutes, complex carbs and hydration are sufficient. For longer events, intra-workout simple carbs may be beneficial.

3. High-Intensity Interval Training (HIIT)

Stable energy from complex carbs prevents early fatigue. High sugar intake before HIIT can lead to early crashes and reduce output.

4. General Fitness and Weight Loss

Those training for weight loss or body composition should avoid high sugar intake, as it reduces fat mobilization and may trigger overeating later in the day.

Long-Term Strategies to Reduce Reliance on Sugar

  • Plan meals ahead: Having balanced meals prevents last-minute sugary snack choices.
  • Improve sleep: Adequate rest reduces cravings for fast-digesting carbs.
  • Manage stress: Meditation, deep breathing, and exercise lower cortisol-driven sugar cravings.
  • Retrain taste buds: Gradually reducing added sugar helps the body adapt and lowers long-term cravings.

Frequently Asked Questions

1. Is it bad to eat fruit before a workout?
No. Whole fruits like bananas or berries contain natural sugars but also provide fiber, vitamins, and minerals. They are much better options than processed sugary foods.

2. Should I completely avoid sugar before training?
Not always. Small amounts of natural sugar from fruit can be beneficial, but large amounts from processed foods should be avoided.

3. What if I only have time for a quick snack before exercise?
Choose simple but balanced options like a banana with nut butter, a protein bar with low sugar, or a small smoothie.

4. Do energy drinks help performance?
Many energy drinks are high in sugar and caffeine. While caffeine may enhance performance, the sugar content can lead to crashes. Sugar-free alternatives are often better.

Conclusion

While sugar can deliver a quick burst of energy, consuming large amounts before training is more likely to hinder performance than help it. The resulting blood sugar crash can reduce endurance, strength, and focus mid-session, while also contributing to digestive discomfort and limiting fat utilization.

A smarter strategy is to fuel your body with balanced meals that combine complex carbohydrates, lean protein, and healthy fats—providing steady energy and supporting recovery. For most workouts, this approach outperforms sugary snacks or drinks. The only exceptions are long-duration endurance events or immediate post-workout recovery, where targeted use of simple carbs can play a beneficial role.

By making more informed choices, you’ll not only avoid mid-session crashes but also enhance overall training quality, long-term results, and general health.

References

  • Jeukendrup, A. E. (2014). Carbohydrate intake during exercise and performance. Nutrition.
  • Ludwig, D. S. (2002). The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA.
  • Ivy, J. L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science & Medicine.
  • Benton, D., & Young, H. A. (2017). Role of sugar in cognitive function. Nutrients.
  • Burke, L. M. et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.

Why You Should Avoid High Sugar Intake Before Training? 4 facts Read More »

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Smart Bulking Tips With Proven Nutrition and Training Strategies for Lean Muscle Growth

Smart Bulking Tips With Proven Nutrition and Training Strategies for Lean Muscle Growth

Bulking season has always had a reputation for being messy. Some lifters treat it as a free pass to load up on burgers, fries, and milkshakes in the name of “getting big.” Sure, the scale moves up fast, but so does your body fat, leaving you sluggish in the gym and staring at an extended, painful cut when it’s time to lean down.

The reality is, bulking doesn’t have to be an all-you-can-eat buffet. A well-run bulking cycle is calculated, structured, and purposeful. I’m talking about adding slabs of quality muscle while keeping fat gain under control, so that when you transition out, you’re bigger, stronger, and still relatively lean.

Think of it like tuning a race car. You can’t just dump in cheap fuel and expect world-class performance. With the right balance of nutrition, training, and recovery, you can build size that lasts, strength that translates, and a physique you’ll be proud of at the end of the cycle.

I’ve seen this firsthand both in the weight room and on the performance field. As a coach with a Master’s in Sports Performance, NSCA Certified Strength and Conditioning Specialist (CSCS), National Sports Performance Association Certified Sports Nutrition Coach, and USAW National Coach, I’ve helped athletes and lifters of all levels bulk the right way. Whether it’s preparing an Olympic weightlifter for competition or guiding everyday athletes in the gym, the same principles hold: smart bulking builds muscle without the baggage.

In the sections ahead, we’ll lay out the blueprint for bulking smarter: dialing in your calories without overdoing it, training for muscle instead of just numbers, and building the daily habits that separate the jacked from the bloated.

Nutrition: Eat Big, But Eat Clean

Calories drive growth, but the quality and quantity of those calories determine if you’re building lean muscle or just adding belly fat.

As a certified nutrition coach, I’ve seen lifters make the same mistake over and over again, thinking bulking means eating without limits. That might move the scale, but most of that weight comes from fat. A better approach is starting with a moderate surplus of 250–500 calories above maintenance. This keeps your body in growth mode without forcing you to diet for months on end afterward.

Here’s the framework I use with athletes:

Find Your Surplus Sweet Spot: Track weekly weight gain. A reasonable rate is 0.25–0.5% of bodyweight per week. Faster than that, and your body is likely storing fat instead of building muscle.

Macronutrient Blueprint

  • Protein: 0.8–1 gram per pound of bodyweight to maximize muscle protein synthesis.
  • Carbs: 2–3 grams per pound to fuel heavy training sessions. Stick to performance carbs, such as rice, potatoes, oats, and fruit.
  • Fats: Keep 20–30% of your daily intake from nutrient-dense sources like avocados, nuts, and olive oil.
  • Nutrient Timing Hacks: Push most of your carbs before and after training for fuel and recovery. Throughout the rest of the day, meals should focus on lean protein and vegetables to help maintain a healthy body composition.

Coach’s Note: Eating like it’s Thanksgiving every night isn’t bulking—it’s bingeing. Smart bulking involves consuming clean foods in slightly larger quantities and adjusting your intake as your body responds.

Training: Lift for Growth, Not Just Weight

Training during a bulk is about creating the right stimulus for hypertrophy while maintaining optimal recovery. The goal is to convert extra calories into high-quality muscle with consistent, structured training.

As a strength coach, I program bulking cycles differently from strength or peaking cycles. The priority is progressive overload in the hypertrophy range. This means pushing for steady increases in weight, reps, or sets each week to build muscle mass rather than test maximum strength.

Here’s the framework I use with athletes:

  • Prioritize Progressive Overload: Look for measurable increases each week. Add an extra rep, increase the weight slightly, or complete another set. Growth develops from steady progress.
  • Train in the Hypertrophy Zone: Use 6–12 reps for big compound lifts such as squats, presses, rows, and deadlifts. Work in the 8–15 rep range for accessory lifts. Control your tempo to keep tension on the muscle.
  • Hit the Right Training Volume: Aim for 10–20 total sets per muscle group per week. This volume is the sweet spot for most lifters to maximize growth while staying within recovery limits.
  • Focus on Training Effort: Rep ranges matter, but effort matters more. Train close to failure with 1–2 reps left in reserve (RIR) on most sets. Proper intent ensures you’re giving your muscles a reason to grow without sacrificing form.
  • Balance Compounds and Isolation: Make compound lifts the foundation of your program. Use accessory work to target weak points and improve symmetry.
  • Keep Conditioning in the Mix: Program 1–2 short conditioning sessions per week. Small doses of conditioning help maintain cardiovascular health and support recovery between intense lifting sessions. Examples include sled pushes, sprints, or short circuits.

Coach’s Note: During a bulk, volume and quality are the focus. Push for consistent progress in your training and avoid sloppy lifting that can stall your results.

A healthy plate of grilled chicken and salad for a bodybuilder clean meal plan during his bulking cycle

Lifestyle Habits That Make or Break a Bulk

Training and nutrition are the foundation of a bulk, but lifestyle choices decide how well your body responds. Recovery, sleep, hydration, and stress management are often the difference between gaining lean muscle and spinning your wheels.

Here’s what I emphasize with athletes:

  • Prioritize Sleep: Aim for 7–9 hours each night. Deep, consistent sleep supports the release of growth hormone, promotes recovery, and enhances better appetite regulation. If your sleep is inconsistent, your progress will likely be as well.
  • Stay Hydrated: Dehydration lowers training performance and slows recovery. A good baseline is at least half your bodyweight in ounces of water per day, with more if you train intensely or sweat heavily.
  • Track Your Progress: Use multiple measures. The scale should trend upward slowly, but strength logs, performance in the gym, and progress photos give a clearer picture of lean gains. If your waistline grows faster than your lifts, adjust your nutrition.
  • Manage Stress: High stress levels elevate cortisol, which can impact recovery and body composition. Consistent training, proper downtime, and recovery practices keep your system primed for growth.
  • Build Consistency: Success in a bulk comes from stringing together good days, not relying on perfect ones. Hitting your meal, training session, and sleep targets most of the time is what leads to long-term results.

Coach’s Note: Lifestyle is the glue that holds training and nutrition together. Dial in these habits, and your bulking cycle will run smoother with far better results.

Smart Bulk vs. Dirty Bulk

Not all bulks are created equal. A smart bulk builds lean mass with minimal fat gain, while a dirty bulk leaves you sluggish and forces you into a long, painful cut.

Here’s the difference I highlight with lifters:

What is Smart Bulk

  1. Moderate calorie surplus of 250–500 above maintenance
  2. Weight gain of 0.25–0.5% of bodyweight per week
  3. Clean, nutrient-dense foods are the base of the diet
  4. 10–20 working sets per muscle group each week, with training close to failure
  5. Short, consistent conditioning sessions to keep body fat in check
  6. Regular tracking of weight, performance, and body composition

What is Dirty Bulk

  1. Massive calorie surplus with no tracking
  2. Rapid, uncontrolled weight gain
  3. Junk food accounts for the majority of calories
  4. Training focused on lifting heavier without attention to volume or quality
  5. Zero conditioning, leading to poor work capacity
  6. Little to no tracking until the cut begins

Coach’s Note: A lean 10 pounds gained from a smart bulk will outperform a sloppy 20 every time. Muscle built with intention lasts, while fat only adds more work later.

The Bottom Line on Bulking Smart

Bulking should never be an excuse to get sloppy. With the right balance of nutrition, structured training, and supportive lifestyle habits, you can add lean muscle that looks good and performs even better. The key is precision—eating enough to grow, training with intent, and recovering so your body can utilize the extra calories effectively.

A smart bulk builds strength, confidence, and muscle mass that you’ll retain even after the cycle ends. A dirty bulk only sets you up for extra fat loss later. The difference comes down to discipline and consistency in the details.

Top 5 Clean Bulking Questions You Should Be Asking Yourself

  1. Is my weight trending up at a steady, controlled pace (0.25–0.5% of bodyweight per week)?
  2. Are my main lifts progressing without major breakdowns in form?
  3. Do I look and feel stronger in the mirror, not just heavier on the scale?
  4. Is my waistline staying relatively stable compared to my chest, arms, and legs?
  5. Am I recovering well from training and staying consistent with sleep, nutrition, and hydration?

If the majority of your answers are “yes,” you’re bulking smart. If not, it’s time to tighten up your approach before small mistakes become significant setbacks.

Coach’s Note: When you step into a bulking cycle, think precision, not permission. Fuel your training, recover properly, and build size you’ll be proud of when it’s time to show the results.

Smart Bulking Tips With Proven Nutrition and Training Strategies for Lean Muscle Growth Read More »

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band twist exercise

Band Twist: How to Build Core Strength & Protect Your Lower Back

If you want a midsection that withstands the daily rigors of life, you need to incorporate non-traditional core exercises, like the Band Twist.

The band twist strengthens rotational muscles and enhances hip mobility, all without loading the spine. Whether you’re throwing a punch, swinging a bat, or just picking up a heavy bag of groceries from the back seat, this exercise helps you to rotate with power while protecting your lower back.

Let’s break down how to perform the band twist, what muscles it trains, and how to avoid common mistakes to squeeze every bit of benefit from this great core move.

What is the Band Twist?

The band twist is a rotational core exercise that trains your torso to twist from all the right places. Using a resistance band anchored at hip height, this move builds rotational strength by training the hip rotators, the obliques, and the deep core stabilizers. It teaches you to generate and resist rotation, which is relevant to performance, injury prevention, and daily movement.

How to Do the Band Twist

  1. Anchor a light-to-moderate resistance band at hip height using a sturdy anchor point, and stand side-on to the anchor point with your feet shoulder-width apart.
  2. Grab the end of the band with both hands, with your hands beside your hip.
  3. Initiate the move with the foot and hip closest to the anchor point and rotate your torso while keeping your arms straight.
  4. Once you’ve reached your range of motion, return to the starting position.
  5. Repeat for desired reps before switching sides.

Band Twist Muscles Trained

Many muscles are working behind the scenes with the band twist, and here they are.

Obliques: These are the stars of the show, responsible for rotation as they initiate and control the twist.

Hip External Rotators: These also initiate the movement, and they’re the power center behind the torso rotation.

Transverse Abdominis: Acts like a belt to stabilize the spine and lower back.

Rectus Abdominis: Plays a secondary role in stabilizing the trunk and preventing lower back hyperextension.

Erector Spinae and Multifidus: These deep core stabilizers resist unwanted movement from the spine.

Glutes and Adductors: The glutes resist internal rotation, and the adductors anchor the pelvis, giving you a solid foundation.

Scapular Stabilizers: The band twist encourages scapular control and shoulder stability.

Benefits of The Band Twist Exercise

The band twist builds a strong core that helps you move, lift, and rotate better in the real world. Here’s what it brings to the table.

Love Handle Strengthener

The band twist targets your obliques, the muscles that rotate your torso and transfer power from your lower to upper body. If you swing, throw, punch, or rotate, this move provides direct performance benefits.

Trains Hip and Core Separation

One of the sneaky strengths of the band twist is its ability to teach you how to rotate your torso while keeping your hips stable. Separating movement between the lower and upper body is a key part of strong, coordinated movement patterns in sports and daily life.

Builds Rotational Power

Because of the band’s resistance curve, the twist emphasizes speed and force production. When performed with quickness and control, it becomes an excellent drill for developing rotational power, perfect for hitters, strikers, and anyone looking to rotate powerfully.

Enhanced Glute Stability

To maintain posture and balance during the twist, your glutes, especially the glute medius, are on high alert. That lateral stability supports the hips and spine, turning the band twist into a stealthy glute drill that benefits your squats, lunges, and athletic moves.

Muscular fit man performing a bodyweight band workout with a banded should rotations exercises (band twist)

Common Mistakes & Fixes

The band twist is an exercise that starts from the ground up and requires specific sequencing to activate the correct muscles for rotation. Here’s what to avoid to get the best results from this movement.

No Spin

There is a tendency to keep both feet glued to the ground, which may crank on the lower back. To initiate rotation, lift your inside heel and turn your foot inward, allowing your hips and torso to rotate.

Fix: Before you begin, and the arms come into play, take your heel off the ground and spin on the balls of your toes.

Arm Overuse

Starting the move with your arms reduces tension on your core, but it also means you’re not practicing rotation, which is the purpose of the exercise.

Fix: Keep your arms straight, with a slight bend in your elbows. Think of your arms as guides and let the rotation come from your torso.

Poor Setup

Poor positioning can either decrease band tension if you’re too close or cause a jerky, uncontrollable pull if you’re too far away.

Fix: Adjust your stance so the band has moderate tension at the start. You should feel resistance and stay balanced without feeling like you’re being pulled backward.

Programming Suggestions

Here are the best places to program the band twist, along with the set and rep suggestions.

Warmup: Use it before a workout to fire up your obliques and glutes and reinforce rotational mechanics.

Power Training: Perform it explosively to develop rotational power.

Accessory Or Core Finisher: Plug it into a superset or circuit to cap off a strength session.

Sets and Reps: 2–3 sets of 8–12 reps per side.

Band Twist: How to Build Core Strength & Protect Your Lower Back Read More »

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Ongoing Tiredness (low energy) or Low Stamina: Causes, Solutions, and When to Seek Help

did you know How To Get Your Energy Back

Everyone feels tired now and then, whether it’s from a late night, a tough workout, or a busy week at work. But when tiredness becomes a daily struggle and low stamina keeps you from performing well in your workouts or everyday tasks, it’s worth paying attention. Persistent fatigue is not a normal state, it’s often a signal from your body that something deeper needs addressing.

This guide helps you pinpoint the cause of your ongoing tiredness or low stamina. Learn about effective solutions and understand when it’s time to seek medical advice.

Lifestyle Factors That Drain Energy

Before jumping to medical explanations, it’s important to look at daily habits. Often, tiredness stems from simple—but significant—choices.

1. Poor Sleep Quality

  • Adults need 7–9 hours of quality sleep per night. Even if you’re in bed that long, fragmented or shallow sleep reduces recovery.
  • Causes may include late-night screen time, inconsistent schedules, caffeine, or sleep apnea.

2. Nutrition and Energy Levels

  • Undereating or nutrient deficiencies (especially iron, vitamin D, and B12) can cause fatigue.
  • Diets low in complex carbohydrates reduce glycogen stores, leading to low stamina in workouts.
  • High sugar intake causes energy spikes followed by sharp crashes.

3. Sedentary Lifestyle

4. Stress and Mental Fatigue

  • Chronic stress elevates cortisol, which disrupts sleep, appetite, and energy regulation.
  • Mental exhaustion from overwork or constant multitasking can feel as draining as physical fatigue

Exercise and Low Stamina

Sometimes fatigue shows up most clearly during workouts. You may notice:

  • Difficulty maintaining intensity
  • Heavier-than-usual weights
  • Shortness of breath earlier in cardio sessions

Possible Causes

  • Overtraining: Too much exercise without recovery raises the risk of hormonal imbalances, muscle fatigue, and suppressed immune function.
  • Lack of Periodization: Training the same way every day without deloads or variation can drain energy over time.
  • Poor Fueling: Skipping pre-workout meals or under-hydrating decreases performance capacity.

Fix: Balance training with rest, hydrate adequately, and prioritize carbohydrate and protein intake around workouts to replenish glycogen and support recovery.

Medical Causes of Ongoing Tiredness

If lifestyle changes don’t improve stamina, underlying medical conditions could be at play.

  • Anemia: Low red blood cell count or iron deficiency reduces oxygen delivery to muscles and tissues.
  • Thyroid Disorders: Both hypothyroidism and hyperthyroidism can cause fatigue.
  • Diabetes: Blood sugar fluctuations impact energy levels.
  • Sleep Disorders: Sleep apnea, restless leg syndrome, and insomnia significantly reduce recovery.
  • Chronic Fatigue Syndrome (CFS/ME): A complex condition marked by extreme fatigue not relieved by rest.
  • Heart or Lung Issues: Cardiovascular and respiratory conditions reduce stamina due to poor oxygen utilization.

Practical Strategies to Boost Energy and Stamina

While it’s important to rule out medical conditions, many people benefit from evidence-based lifestyle adjustments.

1. Sleep Hygiene

  • Maintain a consistent sleep schedule.
  • Limit screens and bright lights 1–2 hours before bed.
  • Keep your bedroom cool, quiet, and dark.

2. Balanced Nutrition

  • Include iron-rich foods (lean meats, beans, spinach).
  • Prioritize complex carbs for steady energy.
  • Stay hydrated—aim for 2–3 liters of water daily, more if training heavily.

3. Smarter Training

4. Stress Management

  • Try relaxation techniques like deep breathing, meditation, or yoga.
  • Spend time outdoors and disconnect from screens periodically.

When to Seek Professional Help

If your fatigue persists for weeks despite lifestyle adjustments, consult a healthcare professional. Seek medical advice if you experience:

  • Extreme tiredness that disrupts daily life
  • Shortness of breath, chest pain, or dizziness with mild activity
  • Unexplained weight loss or gain
  • Persistent muscle weakness
  • Mood changes like depression or anxiety

Conclusion

Ongoing tiredness and low stamina aren’t issues to ignore. While lifestyle factors like sleep, nutrition, and stress are the most common culprits, medical conditions can also play a role. By paying attention to your daily habits, structuring your workouts wisely, and knowing when to seek medical advice, you can move closer to restoring your energy and performance.

References

  • Grandner, M. A. (2017). Sleep, health, and society. Sleep Medicine Clinics, 12(1), 1–22. https://doi.org/10.1016/j.jsmc.2016.10.012
  • Pedersen, B. K., & Saltin, B. (2015). Exercise as medicine—evidence for prescribing exercise as therapy in 26 different chronic diseases. Scandinavian Journal of Medicine & Science in Sports, 25, 1–72. https://doi.org/10.1111/sms.12581
  • Bianchi, M. T., & Thomas, R. J. (2013). Sleep apnea: Impact on cognition and cardiovascular risk. Chest, 143(2), 566–575.
  • Horne, J. (2016). Exercise benefits for the chronically fatigued. Clinical Medicine, 16(6), 557–560.

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Sam Sulek performing a leg workout to focuses on quad exercises and quad muscles

Sam Sulek’s Quad-Focused Leg Day While Cutting: High-Burn, Low-Reps, Total Squeeze

Sam Sulek is currently cutting weight as he eyes up his first IFBB Pro show and, in a recent YouTube vlog, explained how eating less calories means having greater consideration for recovery on leg day.

“A touch of calves, but quads is gonna be the primary component,” explained Sulek as he introduced his latest workout, noting that he needs to consider each exercise to maximize performance while leaning out. “I’m not gonna squat like a behemoth,” he explained. “I’m gonna chill out with my heavy pressing, because my recoverability for my knees is like up to level ten when I’m eating a crazy amount of food in an off-season. Dieting down, a little bit less so, right?” Still, Sulek made his intent to “blow up” his quads clear as he got down to business and undertook this monster session.

Sam Sulek’s Quad Thrashing Workout

Leg Extensions: 9 Sets, 5 Reps on each leg

Seated Hip Press Machine: 3 sets, 28 reps, 11 reps, 13 reps

Double Leg Extensions superset with Sissy Squats: 2 sets toward failure

Workout Breakdown

“So, these are gonna be a little more burning focused,” explained Sulek, starting his workout with leg extensions. The social media star’s goal here was to focus on pausing at the top of the lift and getting as much stretch as possible. He also took a unilateral approach to make the reps more taxing while making sure his strength is balanced. Sulek pointed out that each leg gets more of a break by using each limb separately, making it a great way to warmup. Still, the IFBB Pro worked to failure, completing his sets with partial reps towards the end. “There’s no quad squeeze from a press or a squat that’s gonna match the squeeze and burn you can get on an extension,” advised the bodybuilder.

With his quads now pumped, Sulek sauntered over to the seated hip press machine to tax his hip flexors, glutes, quads, and hamstrings. The bodybuilder used ascending weights with each set to really work those muscle groups for the first two sets, and then dropped to seven plates from eight, for his last set. Now suitably spent, Sulek took a few seconds to catch his breath before deciding, “let’s go back to some leg extensions.”

For his finisher, Sulek utilized double leg extensions and superset them with sissy squats. He went heavy with the first set, hitting 4 extensions before performing 9 squats. Then, in his second set, Sulek opted to go lighter and bring in some paused reps. He did seven extensions in this set, pausing halfway up the lift to maximize time under tension. The big man gave it all he had with a few more quick-fire reps before calling it a day with nine more sissy squats. The sissy squat is another quad thrasher, but it also improves knee and ankle stability. With speculation that Sulek may enter the 2026 Arnold Classic next March or a show even closer, the fast-rising bodybuilding star leaves it all in the gym as he makes gains for greatness.

For more of these sensible workouts while getting your sweat on, subscribe to Sam Sulek on YouTube

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Lean Meat Beats High-Fat Meat for Faster Post-Workout Muscle Protein Synthesis

Lean Meat Beats High-Fat Meat for Faster Post-Workout Muscle Protein Synthesis

For bodybuilders and those who want to gain muscle, following up on a workout with a meaty meal makes sense for packing on the protein, but new evidence suggests that just how lean that meat is could play a substantial role in the speed of protein synthesis. Here’s what you need to know. The new study, published in the American Journal of Clinical Nutrition aimed to discover how the different compositions of meat could help or hinder our muscle building progress after physical activity.

How was the study carried out?

A research team based at the University of Illinois Urbana-Champaign looked at the effects of consuming high-fat pork, low-fat pork, and a carbohydrate meal for control purposes. The high-fat pork contained 20g protein with 20.6g of fat, while the low-fat pork contained the same 20g of protein but only 4.4g fat. The carbohydrate control had zero protein or fat. In all, sixteen physically active adults took part in the trial, and provided repeated blood samples and muscle biopsies at rest and after working out, to measure plasma variables.

What were the results?

The study found that both the high and low-fat pork options stimulated muscle protein synthesis as expected, but the lean pork produced a 47% greater effect than its fattier counterpart post-exercise. This is despite the fact that both pork options contained an identical amount of the same source of protein. “Our work demonstrated that other nutrients in the food matrix, beyond total ingested protein or Essential Amino Acids, can impact the regulation of Muscle Protein Stimulation in healthy adults,” concluded the report.

Despite the small sample size, the data does give athletes a new decision to make regarding their post exercise meat intake. One theory is that the higher fat content led to slower digestion and a delayed synthesis of the protein into the blood. This could mean that overall protein synthesis remains the same or similar in both low and high-fat meats. Still, those looking for faster recovery post pump, or athletes engaging in multistage events like triathlon, might consider leaning into leaner meats to maximize the speed of protein synthesis.

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How Mean Arterial Pressure Affects Strength Training Performance

The Role Of Mean Arterial Pressure In Strength Training

Strength training is often discussed in terms of sets, reps, load, and recovery. While these elements are crucial, there is another factor that plays a key role in performance and long-term progress: mean arterial pressure (MAP). This measurement, which reflects the average blood pressure in a person’s arteries during one cardiac cycle, provides insight into how effectively blood delivers oxygen and nutrients to working muscles. For athletes, fitness enthusiasts, and anyone serious about training, understanding MAP can improve safety, optimize workouts, and support recovery.

What Is Mean Arterial Pressure?

Mean arterial pressure represents the average force that blood exerts on artery walls during a heartbeat cycle. Unlike systolic and diastolic readings, which give single moments of pressure, MAP offers a more comprehensive measure of blood flow. It can be estimated with a simple formula:

MAP ≈ Diastolic Pressure + ⅓ (Systolic – Diastolic).

For example, if someone has a blood pressure of 120/80 mmHg, their MAP is roughly 93 mmHg. A MAP between 70 and 100 mmHg is typically considered healthy for most adults, ensuring tissues—including skeletal muscles—receive adequate perfusion.

Why MAP Matters for Strength Training

During strength training, muscles demand increased oxygen and nutrients to perform under resistance. MAP directly influences how efficiently this blood flow occurs. Too low, and muscles may not get the resources they need; too high, and the cardiovascular system is placed under unnecessary strain.

Key reasons MAP matters for lifters include:

  • Muscle Performance: Adequate MAP ensures efficient delivery of glucose, oxygen, and amino acids to active muscle fibers.
  • Recovery: Healthy circulation allows metabolic byproducts like lactate to be cleared more quickly, reducing soreness and fatigue.
  • Safety: Excessively elevated MAP during heavy lifting can increase the risk of vascular strain, particularly in individuals with pre-existing cardiovascular issues.

MAP and the Acute Response to Lifting

When lifting heavy weights, blood pressure rises significantly, sometimes reaching two to three times resting levels. This acute increase boosts MAP temporarily, ensuring working muscles receive adequate blood supply under stress.

Factors influencing this response include:

  • Breathing Technique: Holding the breath during a lift (Valsalva maneuver) increases intrathoracic pressure, spiking MAP dramatically. Controlled breathing can moderate this effect.
  • Load Intensity: Higher weights and fewer reps cause sharper increases in MAP compared to moderate loads and higher reps.
  • Rest Periods: Shorter rest times keep MAP elevated for longer, while longer rests allow it to return closer to baseline.

These responses are normal adaptations, but consistently training with very high pressures may stress the cardiovascular system.

MAP and Long-Term Adaptations

Regular strength training can influence MAP in both positive and negative ways, depending on
program design and lifestyle factors:

  • Positive Adaptations: Moderate-intensity strength training combined with cardiovascular exercise may reduce resting MAP by improving arterial elasticity and cardiac efficiency.
  • Negative Adaptations: Training with excessive load, poor recovery, or without adequate cardiovascular conditioning can contribute to chronically elevated blood pressure, raising MAP over time.

Balancing intensity and recovery is essential to ensure MAP supports rather than hinders performance.

Practical Ways to Manage MAP in Training

Athletes and fitness enthusiasts can take steps to keep MAP within healthy ranges while still pursuing strength goals. Key strategies include:

  • Warm-Up Properly: Gradual cardiovascular warm-ups prepare blood vessels and the heart for higher demands.
  • Practice Controlled Breathing: Exhaling during exertion helps prevent extreme pressure spikes.
  • Avoid Overtraining: Adequate rest days prevent chronically high stress hormones, which can raise blood pressure.
  • Incorporate Cardio Training: Aerobic exercise strengthens the heart and improves vascular health, helping regulate MAP.
  • Monitor Hydration: Proper fluid balance supports blood volume and stable circulation.
  • Track Progress Holistically: Don’t just monitor reps and weights—keep an eye on blood pressure trends as well.

MAP and Recovery

Recovery is as important as the workout itself. After training, MAP gradually returns to baseline, but recovery can be delayed by dehydration, poor sleep, or inadequate nutrition. Chronic fatigue, poor performance, and excessive soreness may all be linked to impaired circulation. Supporting MAP during recovery ensures that muscles repair efficiently and performance continues to improve.

Sleep quality, stretching, and active recovery methods like light cardio or mobility work all help maintain healthy blood flow. This, in turn, keeps MAP within a range that promotes healing.

The Role of Monitoring Tools

Modern athletes and fitness enthusiasts often use calculators and devices to track their health metrics. Just as one might use a body fat calculator or a heart rate monitor, tracking MAP offers valuable insight into cardiovascular health during training. Tools like a BP MAP calculator can help individuals estimate mean arterial pressure using simple systolic and diastolic readings, making it easier to keep an eye on long-term trends.

While everyone can benefit from understanding MAP, certain groups should be especially mindful:

  • Beginners: Those new to strength training may see sharper spikes in blood pressure during initial workouts.
  • Older Adults: Age-related vascular changes can affect MAP, making monitoring more important. Individuals with Hypertension: People with high blood pressure should consult healthcare providers and track MAP during exercise.
  • Athletes Training at High Intensities: Competitive lifters and athletes often push their cardiovascular systems to extremes.

By being aware of MAP, these individuals can adjust their programs for both performance and safety.

Bringing It All Together

Strength training is more than building muscle—it’s a systemic stressor that challenges both the muscular and cardiovascular systems. Mean arterial pressure provides a window into how effectively the body is adapting to these demands.

By understanding and monitoring MAP, athletes can:

  • Improve performance by ensuring muscles receive adequate resources.
  • Enhance recovery by supporting circulation and metabolic clearance.
  • Protect long-term health by preventing chronic elevation of blood pressure.

Whether you’re a beginner or an advanced lifter, paying attention to MAP adds another layer of intelligence to your training program. Tools such as a BP MAP calculator make this process accessible, allowing you to track one of the most important, yet often overlooked, indicators of exercise readiness and safety.

The Role Of Mean Arterial Pressure In Strength Training Read More »

How Do You Know When to Increase the Weight and by How Much?

When To Increase Weight Lifting?

Strength training is built on a simple but powerful principle: your body adapts to the challenges you place upon it. Lift the same weight for the same reps every week, and eventually, your muscles will stop responding. Add too much too soon, and your joints, tendons, or nervous system may give out before your muscles can grow stronger.

This balancing act — knowing when to increase the weight and by how much — separates long-term progress from stagnation or injury. Let’s break down how to recognize the right time to increase your weights, how to do it safely, and the exact systems you can use to make consistent, measurable gains in strength and muscle size.


The Foundation: Progressive Overload

At the heart of weight training lies progressive overload, a concept first studied in depth by physiologist Thomas Delorme in the 1940s. Simply put, it means gradually increasing the demands placed on the body to stimulate continuous adaptation.

Progressive overload can be applied in several ways:

  • Increasing the weight lifted
  • Increasing the repetitions performed with the same weight
  • Adding more sets
  • Reducing rest time between sets
  • Improving tempo or range of motion

While all of these methods work, most lifters naturally think first about adding more weight. However, progression should be systematic — not reckless.


Signs You’re Ready to Increase the Weight

Not every workout demands heavier weight. Here are the key signs that signal readiness for progression:

1. Your Reps Feel Too Easy

If your program prescribes 8–10 reps, but you find yourself comfortably hitting 12–13 with no struggle, your muscles have likely adapted, and the load is no longer sufficient.

2. You Maintain Perfect Form

Progress should not come at the expense of technique. If you can move through all prescribed reps with controlled, strict form, without jerking, swinging, or compensating with other muscles, the current weight is likely too light.

3. You Finish Without Fatigue

Resistance training should leave you feeling challenged. If you complete every set and feel like you could repeat the entire workout without much effort, it’s time to progress.

4. Consistency Over Time

If you’ve used the same weight for several weeks in a row without pushing yourself closer to your rep limit, your body has likely plateaued.

5. The “2-for-2 Rule”

A reliable guideline is the 2-for-2 rule:

  • If you can perform two additional reps beyond your goal,
  • In your final set,
  • For two consecutive workouts,
    Then you’re ready to increase the weight.

How Much Weight Should You Add?

Progression is highly individual, but here are evidence-based recommendations:

For Upper Body Exercises

Increase by 2–5% of the load. Example: if you bench press 100 lbs, move up by 2–5 lbs.

For Lower Body Exercises

Increase by 5–10% of the load. Example: if you squat 200 lbs, move up by 10–20 lbs.

For Bodyweight Exercises

Increase difficulty with:

  • Weighted vests or belts
  • Resistance bands
  • Tempo adjustments (slower eccentrics, pauses)
  • More challenging variations (e.g., standard push-up → decline push-up → single-arm push-up)

The smaller the jump, the better. Strength is built through consistent, manageable progressions, not sudden leaps.


Progression Strategies: Different Models

There are several ways to structure how and when to add weight. Choosing the right one depends on your goals and training experience.

1. Linear Progression

  • Best for beginners.
  • Add small increments each workout until progress stalls.
  • Example: Increase squat by 5 lbs every session.

2. Double Progression

  • Best for hypertrophy (muscle growth).
  • Increase reps first, then add weight.
  • Example: Work in an 8–10 rep range. When you hit 10 reps comfortably, increase the weight and return to 8 reps.

3. Step Loading

  • Best for intermediate to advanced lifters.
  • Train at a given weight for several weeks, then jump to a higher weight after a “deload” or rest phase.
  • Example: 4 weeks at 150 lbs, then move to 160 lbs after a rest week.

4. Autoregulation (RPE or RIR)

  • Best for experienced lifters or athletes.
  • Use subjective effort (Rate of Perceived Exertion) or “Reps in Reserve” to guide load increases.
  • Example: If a set feels like RPE 6 (4 reps left in the tank), you can safely increase weight.

Common Mistakes to Avoid

Even with good intentions, many lifters fall into traps when adding weight:

  1. Jumping Too Fast
    Adding 20–30 lbs at once, especially on upper body lifts, often leads to injury.
  2. Ignoring Recovery
    Progress only happens if your body has time to rebuild. Without sleep, proper nutrition, and rest, heavier loads will backfire.
  3. Sacrificing Form for Numbers
    A heavier squat with shallow depth or a rounded back does more harm than good. Technique should always come first.
  4. Comparing With Others
    Progress is individual. Chasing someone else’s numbers often leads to ego lifting.

Practical Examples

  • Beginner Example (Bench Press):
    • Week 1: 3×8 at 65 lbs
    • Week 2: 3×9 at 65 lbs
    • Week 3: 3×10 at 65 lbs → increase to 70 lbs
    • Week 4: 3×8 at 70 lbs
  • Intermediate Example (Squat):
    • Train at 185 lbs for 4 weeks, increasing reps within the 6–8 range.
    • When 8 reps feel easy, move to 195 lbs.
  • Advanced Example (Deadlift):
    • Use RPE system. Pull 365 lbs at RPE 7 (3 reps left in the tank).
    • Increase to 375 lbs the next week, staying within the target RPE.

How Often Should You Increase the Weight?

The frequency depends on training experience:

  • Beginners: Every 1–2 weeks (linear progressions work best).
  • Intermediates: Every 3–4 weeks (progress slows as strength develops).
  • Advanced lifters: Every 6–8 weeks or longer (small gains take more time).

Remember: more experienced lifters require more subtle and strategic increases.


The Role of Recovery in Progression

Increasing the weight is only one side of the equation. Recovery determines whether your body can handle it. Prioritize:

  • Sleep (7–9 hours per night)
  • Nutrition (adequate protein and total calories)
  • Deload Weeks (planned reduction in intensity every 4–8 weeks)

Without recovery, even small weight increases can lead to fatigue, joint pain, or regression.


Final Takeaway

Knowing when to increase the weight — and by how much — is the key to long-term strength and muscle development. Use clear signals (perfect form, surplus reps, lack of challenge), progress gradually (2–5% upper body, 5–10% lower body), and choose a structured progression model that fits your training experience.

Remember, consistency and patience are more important than speed. The best athletes in the world got stronger through years of small, smart progressions — and so will you.


References

  1. American College of Sports Medicine. (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3), 687–708.
  2. Baechle, T. R., & Earle, R. W. (Eds.). (2008). Essentials of Strength Training and Conditioning. NSCA.
  3. Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of Resistance Training: Progression and Exercise Prescription. Medicine & Science in Sports & Exercise, 36(4), 674–688.
  4. Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
  5. Helms, E. R., Zourdos, M. C., & Storey, A. (2016). Practical Applications of RPE in Resistance Training. Strength and Conditioning Journal, 38(4), 42–49.

When To Increase Weight Lifting? Read More »

Sitting-Rising Test: What Your Score Means for Your Health

A Simple Way To Assess Your Health

The Sitting-Rising Test (SRT) is a deceptively simple assessment where you try to sit down on the floor and stand back up with minimal support. On the surface, it may look like a party trick or a quirky balance challenge, but research has shown that it is closely linked to health, independence, and even mortality risk.

Developed by Brazilian physician Dr. Claudio Gil Araújo and colleagues in the early 2010s, the test has since been recognized worldwide as a practical tool for evaluating functional fitness—the kind of strength, balance, and mobility needed to perform daily tasks. Unlike conventional strength or endurance tests, the SRT provides insight into whole-body movement quality and its relationship to long-term health outcomes.

This article breaks down how the sitting-rising test works, what it measures, why it is considered a predictor of longevity, and how you can improve your performance.


What Is the Sitting-Rising Test?

The Sitting-Rising Test requires you to sit on the floor and then rise back to a standing position without using your hands, arms, or knees for support. The test is scored out of 10 points, with deductions for each body part used for assistance.

A Simple Way To Assess Your Health.webp

How It Works

  1. Begin standing upright with feet shoulder-width apart.
  2. Lower yourself into a cross-legged seated position on the floor.
  3. Stand back up from the floor.
  4. The goal is to complete the movement as smoothly as possible without using external support.

Scoring System

The SRT uses a 10-point scoring method:

  • Starting score: 10 points (5 for sitting, 5 for rising).
  • Subtract 1 point for each support used (hand, knee, forearm, side of leg).
  • Subtract 0.5 points for partial loss of balance, wobbling, or instability.
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Examples

  • Score of 10: You sit and rise without touching the ground or losing balance.
  • Score of 8: You use one hand for support while sitting down and one knee when standing.
  • Score of 6 or less: You require multiple supports or show significant instability.

Why the Sitting-Rising Test Matters

1. Predictor of Longevity

A landmark study by Araújo et al. (2012) followed over 2,000 adults aged 51–80 for an average of 6 years. Results showed that individuals who scored 8 or higher had significantly lower mortality rates compared to those scoring 3 or less.

The takeaway: The ability to sit and rise with little support is strongly correlated with overall health, vitality, and life expectancy.

2. Tests Functional Fitness

The SRT assesses a blend of:

  • Muscular strength (legs, core, hips)
  • Flexibility (hips, hamstrings, ankles)
  • Balance and coordination (neuromuscular control)

Unlike isolated gym tests (bench press, squat max, etc.), it reflects how well your body can perform integrated, real-world movements.

3. Indicator of Independence in Older Adults

Being able to move from floor to standing without assistance is crucial for maintaining independence, especially in older age. A poor SRT score may indicate a higher risk of falls, mobility issues, or reliance on caregivers.


What Muscles and Skills Are Involved?

Performing the SRT requires a coordinated effort of multiple body systems:

  • Lower body strength: Quadriceps, glutes, hamstrings, and calves provide force to lower and raise the body.
  • Core stability: Abdominals and spinal stabilizers keep the torso upright.
  • Flexibility: Hip, knee, and ankle mobility are critical to smoothly transitioning to the floor.
  • Balance and proprioception: The nervous system must coordinate weight distribution to prevent falls.

This makes the SRT a holistic fitness measure rather than a single-component test.


Sitting-Rising Test and Health Research

The scientific literature has highlighted the predictive value of the SRT:

  • Araújo et al. (2012, European Journal of Preventive Cardiology): Found that low SRT scores were significantly associated with higher all-cause mortality. Individuals scoring below 8 had a 5–6 times higher risk of death than those with perfect scores.
  • Brito et al. (2014, Clinical Interventions in Aging): Showed that SRT scores correlate with musculoskeletal fitness and can be used as a screening tool for fall risk.
  • Research on functional tests: Similar to grip strength and walking speed, the SRT belongs to a class of functional aging biomarkers that predict survival better than chronological age alone.

How to Improve Your Sitting-Rising Score

Improving your SRT score involves addressing its key components:

1. Strength Training

  • Squats, lunges, step-ups: Build lower-body strength.
  • Core work (planks, side planks, leg raises): Stabilize your trunk.

2. Flexibility and Mobility

  • Hip openers: Pigeon stretch, hip flexor stretches.
  • Hamstring mobility: Forward folds, dynamic leg swings.
  • Ankle mobility drills: Heel raises, dorsiflexion stretches.

3. Balance Training

  • Single-leg stands: Practice holding balance for 30–60 seconds.
  • Dynamic balance drills: Walking lunges, step-downs, Bulgarian split squat.

4. Practice the SRT Itself

  • Start with using supports (hand or knee).
  • Gradually reduce support as strength and balance improve.

How Reliable Is the Sitting-Rising Test?

While the SRT is useful, it should not be the sole measure of health. It works best as part of a comprehensive assessment, alongside other tests such as:

The SRT is a screening tool, not a diagnostic test. A low score suggests areas to improve, but should not be taken as a direct prediction of mortality without broader health evaluation.


Practical Applications

  • For individuals: A quick way to check functional mobility at home.
  • For trainers and coaches: A screening tool to identify mobility or strength limitations.
  • For healthcare providers: A non-invasive predictor of fall risk and independence in older patients.

Key Takeaways

  • The Sitting-Rising Test is a powerful yet simple measure of functional health.
  • Higher scores are linked to better mobility, strength, flexibility, and lower mortality risk.
  • You can improve your score through strength, mobility, and balance training.
  • While valuable, it should be considered as part of a broader health and fitness evaluation.

References

  1. Araújo, C. G. S., de Souza, E., de Medeiros, F. M., & Castro, C. L. B. (2012). Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology, 21(7), 892–898. Link
  2. Brito, L. B., Ricardo, D. R., Araújo, D. S. M. S., Ramos, P. S., Myers, J., & Araújo, C. G. S. (2014). Ability to sit and rise from the floor as a predictor of all-cause mortality. Clinical Interventions in Aging, 9, 139–144. Link
  3. Guralnik, J. M., Ferrucci, L., Simonsick, E. M., Salive, M. E., & Wallace, R. B. (1995). Lower-extremity function in persons over the age of 70 years as a predictor of subsequent disability. New England Journal of Medicine, 332(9), 556–561. Link

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Spring Slim Down 2025

Let’s not waste another Summer wishing we would have put in the work to get toned, sculpt your body, and feel good on vacay.

You deserve to feel confident in that bikini on the beach!

Join our Spring Slim Down Challenge

Our Spring Slim Down Challenge (SSD) is an 8 week challenge starting March 10th, 2025. Only 30 minutes a day for 8 weeks.

January may have been a bust, and your resolutions may have fizzled out, so as we transition into Spring remember it is about renewal, growth, and opportunity! Let’s get ready for Summer by starting NOW!

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What to expect:

  1. Reset, Refocus, and Feel Stronger than ever before.

  2. Tone, Sculpt, and Feel Amazing just in time for Summer.
  3.  Lose weight with the help of these delicious recipes & tips
  4. Daily workouts in my MOVE App you can do ANYWHERE 

  5. LIVE workouts & coaching sessions with your trainer, Katie

  6. Weekly Giveaways!

  7. GRAND PRIZE ($2,000+ VALUE!)

All your daily workouts will be available on our MOVE app. If you’re new to MOVE, you will receive 7 Days FREE!

Stay in the Loop:

Throughout the challenge, we’ll be sharing new videos, delicious recipes, and hosting live sessions on @lovesweatfitness. Make sure to post your “I’M IN” graphic and tag @lovesweatfitness & @teamlsf

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Our Spring Slim Down Challenge is the perfect thing to get you in shape for Summer!

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Are You Getting the Nutrients Your Body Needs?

Are You Meeting Your Nutrient Needs For Optimal Wellness?

Our body needs a large number of nutrients to perform different functions. All of these vitamins, minerals, antioxidants, and macronutrients play an important role in our body. They are responsible for maintaining our energy levels, immunity, metal clarity and overall wellness. Unfortunately, many people fall short in their daily nutrient intake, leading to fatigue, low energy, weakened immunity, and other health issues.

It is important to understand your nutrient requirements for the body as it is the first step toward achieving long-term wellness. By learning how to assess, improve, and maintain nutrient intake through diet, hydration, supplementation, and lifestyle habits, you can take proactive steps toward better health and vitality.

Why Meeting Nutrient Needs Matters

Every cell in your body depends on nutrients to function properly. Nutritional deficiencies can manifest in multiple ways:

  • Low energy levels and fatigue
  • Hair loss, brittle nails, and skin issues
  • Weak immunity and frequent illnesses
  • Difficulty concentrating and mental fatigue

Proper nutrition not only fuels your day-to-day activities but also reduces the risk of chronic diseases and supports overall wellness support. By combining dietary strategies with high-quality supplements, you can maintain optimal health and vitality.

1. Assess Your Daily Diet

The first step to meeting your nutrient needs is evaluating your current diet. Many people assume they are eating enough, but modern diets often lack essential nutrients due to processed foods, high sugar intake, and limited fresh produce. Focus on:

  • Fruits and vegetables for vitamins, minerals, and antioxidants
  • Whole grains for sustained energy and fiber
  • Lean proteins to support muscles, metabolism, and energy
  • Healthy fats like avocado, nuts, and olive oil for hormone regulation

In addition, supplementing with Vitauthority products ensures you get a comprehensive range of vitamins and minerals that might be missing from your diet. This combination of diet and supplementation provides a strong foundation for healthy nutrition and overall wellness.

2. Include Daily Vitamins

Even with a balanced diet, it can be challenging to meet all your nutrient requirements consistently. Daily vitamins play an important role in:

  • Supporting energy production and metabolism
  • Strengthening immunity
  • Maintaining healthy hair, skin, and nails
  • Supporting brain function and mental clarity

Using supplements strategically can fill nutritional gaps and ensure your body is properly nourished. For example:

  • Low energy and fatigue often stem from inadequate iron, B vitamins, or magnesium.
  • Weak immunity can be linked to deficiencies in zinc, vitamin D, or vitamin C.
  • Poor concentration and mental fatigue are associated with low omega-3 fatty acids, B vitamins, or dehydration.
  • Skin, hair, and nail problems may reflect insufficient protein, biotin, or essential fatty acids.

Beyond day-to-day symptoms, prolonged nutrient deficiencies are associated with more serious risks, including cardiovascular disease, osteoporosis, anemia, and metabolic disorders. Meeting nutrient needs is therefore not just about feeling better today but also about protecting long-term health.

3. Focus on Whole Foods

Whole foods are nutrient-dense, providing your body with essential compounds that supplements alone may not fully deliver. Examples of nutrient-rich foods include:

  • Leafy greens like spinach, kale, and Swiss chard
  • Colorful vegetables such as peppers, carrots, and beets
  • Fruits including berries, citrus, and bananas
  • Protein sources like fish, eggs, tofu, and legumes
  • Nuts, seeds, and whole grains

Supplements are most effective when used alongside a diet built on whole, nutrient-rich foods. If you’re unsure where to start, resources like The Most Nutrient-Dense Superfoods You’re Probably Not Eating can help highlight overlooked options that pack incredible nutritional benefits.

4. Hydration and Nutrient Absorption

Water is critical for nutrient transport and overall body function. Proper hydration ensures that vitamins and minerals are efficiently absorbed and utilized. Benefits of staying hydrated include:

  • Improved digestion and metabolism
  • Enhanced energy levels and focus
  • Proper elimination of toxins from the body
  • Support for joint, skin, and muscle health

Make hydration a consistent habit to optimize how your body utilizes the nutrients you consume. A good guideline is to drink enough water so that your urine remains pale yellow. Activity levels, climate, and body size will affect your exact needs.

5. Listen to Your Body’s Signals

Your body communicates when it lacks essential nutrients. Signs you may need additional support include:

  • Persistent fatigue or low energy
  • Cravings for processed or sugary foods
  • Hair thinning, brittle nails, or dry skin
  • Digestive issues such as bloating or irregularity
  • Frequent illnesses or slow recovery

Recognizing these signals allows you to adjust your diet, lifestyle, and supplementation. If these symptoms are persistent, consider reviewing your diet, lifestyle habits, and possibly consulting a healthcare professional for testing.

6. Lifestyle Habits That Enhance Nutrient Utilization

Meeting nutrient needs isn’t just about food and supplements, it also involves supporting your body’s ability to use these nutrients effectively. Lifestyle habits that enhance nutrient utilization include:

  • Regular Exercise: Stimulates metabolism, improves circulation, and supports nutrient transport to cells.
  • Stress Management: Chronic stress can deplete key vitamins like B-complex and magnesium, reducing energy and immunity. Practices like meditation, yoga, or deep breathing help preserve nutrient levels.
  • Quality Sleep: Proper rest is essential for nutrient absorption, hormone regulation, and energy restoration.

When these habits are prioritized, the body becomes more efficient in using the nutrients provided by both diet and supplementation.

Conclusion

Understanding and meeting your nutrient needs for the body is essential for energy, immunity, mental clarity, and overall wellness. A balanced approach includes assessing your diet, consuming nutrient-rich whole foods, staying hydrated, managing stress, getting quality sleep, and supplementing strategically. By prioritizing your nutrient intake and lifestyle habits, you can enhance energy levels, strengthen immunity, and enjoy optimal wellness every day.

Invest in your health today, give your body the nourishment it needs to thrive and feel your best.

Are You Meeting Your Nutrient Needs For Optimal Wellness? Read More »

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SSD25 Grand Prize & Giveaway Deets

Our Spring Slim Down Challenge (SSD) is an 8 week challenge starting March 10th, 2025. 

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Weekly Giveaways

We know it can be hard to stay consistent so we have weekly giveaways to help give you an extra boost of motivation to show up and sweat it out each day! 

Here’s How to Enter our Weekly Giveaways:

  1. Comment on our Motivational Monday Posts either on @teamlsf IG, our secret FB page, or on YT and answer the prompt in the caption!
  2. The prompt will be something like “Email or text us your IG handle for a chance to win this week’s giveaway!”
  3. Follow the prompt in the message for a chance to win.
  4. We will choose ONE winner each week and message them directly + post them to shoutout them out!

Prizes: You will have a chance to win: LSF Nutrition, LSF Happy Hat, LSF Yoga Mat, LSF Shop Gift Card, and more!

Grand Prize

$2,000+ VALUE!

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Here’s how to win: 

  1. We look at physical progress + your engagement with the Teamlsf Community so make sure to be tagging  @Teamlsf and  @lovesweatfitness in all your posts + engaging with other LSF girls posts!

  2. Take before photos holding the SSD sign located in the SSD playbook!

  3. For best results follow your Slim Down Nutrition Plan + challenge workouts daily in my MOVE app

We can’t wait to do our Spring Slim Down Challenge with YOU!

SSD25 Grand Prize & Giveaway Deets Read More »

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