Tuesday, August 22, 2023

One Barbell Circuit Training

The One Barbell Circuit Workout

 All of the circuit training routines I have seen in the past involved jumping between 5-10 different machines, which really didn’t seem practical to me in a busy gym.

One Barbell Circuit Training

In the 80’s and early 90’s this was pushed extremely hard in a lot of the mainstream gyms.

The selling point was that it took just 3 thirty minute sessions per week to get in amazing shape.

They even sold memberships where you were only allowed access to the gyms on Monday, Wednesday, and Friday.

Because of this, I guess circuit training left a bad taste in my mouth.
Taking a 2nd Look at Circuit Training, I’ve Changed My Mind

I think there are A LOT of readers that would benefit tremendously from a well-planned circuit training routine.

There are quite a few people who read this blog and don’t have a gym membership or fancy equipment at home.

Others have weights, but they don’t have a good treadmill or exercise bike.

When I was 15 and started working out at home, this would have been the perfect workout for me.
Burn a Bunch of Fat Without Cardio?

This is a COMPLETELY different approach to anything I’ve ever mentioned on this site when it comes to getting defined. The reason we are going to discuss this approach is that it works.

I will never hold back any information about approaches that work, even they clash with some of my basic philosophies.

Although I will still choose the cardio approach, this may work better for certain people.
A Fat Burning Routine That You Can Do With Weights?

The great thing about circuit training is that it is a way to burn fat while lifting.

You aren’t lifting for mass or strength necessarily, you are lifting to create an HGH response, which in turn will burn a substantial amount of body fat.

Think of this as doing High Intensity Interval Training with weights.

If done properly, you can easy keep your heartbeat between 140-160 beats per minute.

The great thing is that this type of workout works exceptionally well at burning calories long after the workout is over.

Some Circuit Training Basics

A circuit involves following several planned exercises performed back-to-back with as little rest as possible.

It is best to average no longer than 15 seconds in between sets, 30 would be the maximum amount of rest, but probably too much for maximum benefit.

Circuit training is not good for building a lot of mass, which is why I like it as a cardio alternative.

Make no mistake about it, circuit training will kick your butt.
A Circuit Training Routine That Can Be Done With One Barbell

A reader of this blog named Rob came forwarded a great circuit training that can be performed with one barbell…and using the same weight for each exercise.

This is a simple, yet brilliant way to get the most out of a circuit training routine. If you don’t need to hop between equipment or change the weight, you will be able to perform one exercise after another back-to-back. This will make this brutally effective.

Thanks Rob!
Rob’s Barbell Circuit Training Routine

Grab a barbell with a 10 on each side (65 lbs total), perform exercises with no rest in between (women can use lighter weights, dumbbells will work too):

10 Romanian Deadlifts
10 Bent Over Rows
10 Hang Cleans
10 Front Squats
10 Push Presses
10 Lunges, each leg, with barbell on back

Rest 2-3 minutes, repeat 3 times.

Try to work up to doing this 6-8 times in a workout, by the time you can do this 8 times your body will be looking very lean!

Some Great Points Rob Made Regarding Cardio

“I’m sure you know the principle of progressive overload. In order to progress in cardio exercise you must either increase speed or time. Here’s a resistance routine to try, it won’t build huge muscles, doesn’t use heavy weights, but I guarantee it will have you breathing harder than any traditional cardio work. This routine will keep your metabolic rate up for hours and hours.”

I still believe that you can get ripped with cardio, but he has some great points as to why this might be a great alternative or a way to supplement your cardio.

You could take a break from cardio for part of the year and do this, substitute one to two cardio workouts with this circuit routine, alternate every other workout with cardio and this circuit, etc.

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Thursday, June 29, 2023

Paleo Diet Plan, Foods And Recipes

The Paleo diet has been associated with many health benefits from better blood sugar levels to reduced inflammation. Considered one of the best diet plans for weight loss because it’s high in protein and fat and emphasizes nutrient-rich foods, it may also increase satiety and help correct nutrient deficiencies. Still, the diet has remained the subject of much controversy in recent years.

Paleo Diet Plan, Foods And Recipes

In the past few decades, our diets have changed dramatically. Processed foods are more common than fruits and vegetables, and it’s impossible to go more than a few miles down the road without spotting a dozen new fast food chains that have cropped up. Enter the Paleo diet plan, a diet that seeks to ditch the modern convenience foods in favor of the foods eaten by our ancestors.

Despite this, the Paleo diet plan remains one of the most popular diets today, and there is a massive community of people who swear by it, claiming that it can be a convenient, easy to follow and effective way to attain better health.

What Is a Paleo Diet?

The Paleo diet definition is simple: Eat only foods that were available to our hunter and gatherer ancestors thousands of years ago during the Paleolithic Age. This means that things like processed foods, refined grains and cereals are off the table, and instead your plate should be full of fruits and vegetables, meats, nuts and seeds.

The idea is that these are the foods that our bodies were designed to eat while many of the heavily processed modern foods that fill our diets today contribute to chronic disease and health problems. Proponents of the diet suggest that a well-planned Paleo diet could lead to improvements in many aspects of health, such as enhanced weight loss and reduced inflammation.

Because it is essentially a grain-free diet, it tends to be lower in carbohydrates and higher in protein and fat than some other diets. However, it also eliminates several food groups that contain beneficial nutrients, such as legumes and dairy, which has made this diet a subject of much debate among experts.

Keep reading to learn more about the pros and cons of the Paleo diet as well as how you should follow it to help maximize your results.

Why Try a Paleo Diet? 6 Paleo Diet Benefits

Promotes Weight LossHigh in ProteinReduces InflammationBoosts SatietyCorrects Nutrient DeficienciesRegulates Blood Sugar

1. Promotes Weight Loss

For many people, following the Paleo diet can result in a substantial amount of weight loss. By swapping processed foods and refined sugars for nutrient-rich proteins and healthy fats, you can cut calories and kick-start weight loss.

The specific foods included in the Paleo diet plan can also amp up weight loss. The plan encourages fruits and vegetables, which are high in slow-digesting fiber, along with healthy fats and protein, which increase satiety and reduce appetite.

Keep in mind that the amount of Paleo diet weight loss can vary depending on many factors, such as your what your diet was like beforehand. While some people may see the inches and pounds slide off after starting the Paleo diet, others may not see such dramatic results.

2. High in Protein

Getting enough protein in your diet is essential to maintaining overall health. Protein is vital for repairing and rebuilding tissue cells, maintaining normal blood sugar, transporting oxygen, healing wounds, and building muscle mass.

A protein deficiency can lead to a host of negative side effects, including low energy levels, decreased immunity, poor concentration and slow wound healing.

Protein is one of the staples of the Paleo diet plan. In fact, the plan encourages filling your plate with plenty of protein foods, such as grass-fed beef, poultry and seafood.

3. Reduces Inflammation

Inflammation is a normal bodily response triggered by the immune system to protect against foreign invaders. Prolonged or chronic inflammation, however, is at the root of most diseases, including chronic conditions like cancer, heart disease and diabetes.

The Paleo diet plan encourages eating plenty of anti-inflammatory foods, such as fruits, vegetables, nuts and seeds. Fruits and vegetables are high in antioxidants, which help neutralize the harmful free radicals that contribute to inflammation in the body. Meanwhile, nuts and seeds tend to be high in anti-inflammatory omega-3 fatty acids.

Reducing inflammation can also be beneficial in reducing symptoms of inflammatory or autoimmune conditions, such as rheumatoid arthritis, lupus or ulcerative colitis.

Paleo Diet Plan, Foods And Recipes

4. Boosts Satiety

The Paleo diet plan puts the emphasis on packing in plenty of heart-healthy fats and proteins into your diet, which can help support satiety and reduce appetite.

Fat is digested very slowly, so it stays in the stomach for longer and keeps you feeling full. Meanwhile, a high-protein diet can reduce levels of ghrelin, the hunger hormone, to reduce appetite. Protein has also been shown to kick-start your metabolism and decrease caloric intake.

Furthermore, the Paleo diet plan limits foods like refined grains and ultra-processed foods that are typically digested very quickly, leading to spikes and crashes in blood sugar levels as well as increased levels of hunger.

5. Corrects Nutrient Deficiencies

One of the biggest benefits of the Paleo diet is that it prioritizes nutrient-dense foods over heavily processed or refined foods. These foods can supply important micronutrients that you may be missing from your diet, helping reduce a wide range of symptoms, from brain fog to chronic fatigue.

Increasing your intake of red meat, for instance, can provide more iron while adding more nuts and seeds into your diet can up your intake of omega-3 fatty acids.

If you have any nutrient deficiencies and are currently consuming a diet rich in “empty calories” from nutrient-poor foods like junk food, switching to a Paleo diet may help you fit more nutrients into your diet.

6. Regulates Blood Sugar

While not as extreme as a very low- or no-carb diet, the Paleo diet does restrict many types of carbohydrates, such as cereal grains. This may positively impact your blood sugar levels. The diet also emphasizes nutrients like fat and protein, which are digested slowly, keeping blood sugar levels stable.

A study published in the European Journal of Clinical Nutrition compared the benefits of following a Paleo diet versus a diet recommended by the American Diabetes Association in 24 participants with diabetes. After two weeks, researchers found that the Paleo diet led to greater improvements in blood sugar levels and insulin sensitivity than the conventional diabetes diet. 

Of course, lifestyle factors also play an important role in diabetes prevention. In addition to making dietary modifications, exercising regularly, reducing stress levels and drinking plenty of water can also help you maintain normal blood sugar.

Paleo Diet Plan Guide

Looking for a resource on the Paleo diet for beginners? Look no further. In this comprehensive Paleo diet plan guide, you’ll find some quick tips for maximizing your success on the Paleo diet, which Paleo diet foods you should include or avoid on the plan, and some tasty recipes to get you started.

Trying a 30-day Paleo meal plan can help you decide if the Paleo diet is right for you and if it can help you achieve your goals — whether that includes weight loss, increased energy or simply overall better health.Print out a list of healthy Paleo foods, and bring it with you to the grocery store for an easy reference. Look for organic fruits and vegetables and unprocessed foods with minimal added ingredients to ensure you’re getting the best quality.Although there are plenty of Paleo meal plan delivery sites out there, doing your own grocery shopping and preparing your meals at home can give you more control over your diet.It can be easy to load your diet up with fried bacon and butter and still be technically following a Paleo diet plan. However, to get the most from the Paleo diet, opt for lots of fruits and vegetables, unprocessed meat, poultry and seafood, and heart-healthy fats, along with a few servings of seafood per week.Eat when you feel hungry, and don’t worry about counting calories or macronutrients. The idea is to do what feels most natural to you and listen to your body.Any diet should be paired with a healthy lifestyle to maximize results. Exercise regularly, reduce your stress levels, stay well-hydrated and avoid unhealthy habits and you’ll be much more likely to achieve your health goals with the Paleo diet plan.

Best Paleo Foods

Following the Paleo diet plan can be a bit tricky as it can be challenging to know which foods you should include in your diet and which foods you should avoid. Here is a healthy Paleo diet food list with some foods that you should include in your diet:

Grass-fed beef SeafoodPoultryFresh fruitsFresh vegetablesEggsNuts and seedsHeart-healthy unrefined oils, such as olive, coconut, flaxseed, walnut and avocado oil

Paleo Diet Plan, Foods And Recipes

Foods to Avoid on the Paleo Diet Plan

Just as important as knowing which Paleo diet food groups you can enjoy is knowing which ones you should cut out of your diet. Here are the foods that you should avoid while following a Paleo diet plan:

Legumes (including beans and peanuts) DairyRefined sugar Refined vegetable oilsProcessed/junk foodWhite potatoesCereal grainsSugar-sweetened or caffeinated beverages

Paleo Diet Plan, Foods And Recipes

Downsides to a Paleo Diet Plan

While the Paleo diet plan may come with several benefits to health, there are also some downsides that should be taken into consideration as well.

First of all, it’s unclear if it can really live up to its claim to improve overall health by following the diet of our ancestors. While we can all benefit from reducing our intake of processed foods and increasing fruit and vegetable consumption, many dispute whether our ancestors were really all that much healthier than we are today given their significantly shorter life span. In fact, one study even demonstrated that they may have had increased rates of atherosclerosis, or hardened arteries. 

The Paleo diet also restricts many foods that are loaded with beneficial nutrients. Legumes, for instance, are high in fiber and protein as well as micronutrients like iron, magnesium, potassium and folate. Dairy can also be a positive dietary addition as it provides calcium, phosphorus and vitamin D.

Additionally, the Paleo diet puts a heavy emphasis on meat products. For this reason, the Paleo diet may not be suitable for everyone, and you’re unlikely to find a Paleo diet vegetarian or vegan modification out there. While meat in moderation is perfectly healthy, excessive meat consumption may not be. A high intake of red meat, for example, has been linked to an increased risk of mortality and colorectal cancer.

There are also certain Paleo diet foods allowed on the plan that are not great for health. Pork, for example, carries a higher risk of parasites while shrimp often contains unhealthy chemicals and additives. These foods are allowed on the Paleo diet without restriction, but their intake should be moderated on a health-promoting diet.

Paleo Diet Plan, Foods And Recipes

Paleo Diet Recipes

Wondering what a typical day on a Paleo diet looks like? There are plenty of recipes out there for everything from Paleo desserts to dinners, but here are a few simple Paleo diet recipes to get you started:

Banana Egg 
Brownies with Dark Chocolate Chips

Paleo Diet Plan History

The Paleo diet can be traced back to gastroenterologist Walter Voegtlin, who brought up the idea of eating like our ancestors in 1975 in his book “The Stone Age Diet.” A decade later, researchers Melvin Konner and Stanley Boyd Eaton published a paper on the paleo diet in the New England Journal of Medicine, which is considered one of the foundations of the Paleo diet as we know it today.

However, scientist Dr. Loren Cordain is most often credited with founding the modern paleo movement when he wrote “The Paleo Diet” in 2002 along with a multitude of other books on the Paleo diet in the following years.

It wasn’t until the last five or six years that the Paleo diet really started to catch on, though. By 2013, it was ranked as the most searched weight loss method on Google. Today, the Paleo diet remains one of the most popular diets and has a huge fan base of dedicated followers that enjoy the flexibility and health benefits it provides.

Precautions with the Paleo Diet Plan

Because the Paleo diet cuts out many food groups, it is not suitable for vegans, vegetarians or those with any major dietary restrictions as it may be challenging to meet nutrient needs.

Keep in mind that not all Paleo foods are healthy. For example, while fried bacon and conventional butter may be Paleo-friendly, include these foods only in moderation. Instead, fill your diet with lots of fruits and vegetables, nuts, seeds, lean sources of protein, and heart-healthy fats to get the most from the Paleo diet.

If you have diabetes, you should consult with your doctor before making any major dietary changes. Reducing your carb intake on the Paleo diet may require you to alter your dosage of diabetes medications to avoid fluctuations in blood sugar levels.

Finally, listen to your body. If you experience any prolonged negative symptoms after switching to a Paleo diet, talk to your doctor or dietitian to make sure you don’t have any nutritional gaps that need to be filled in your diet.

Final Thoughts on the Paleo Diet Plan

What is the Paleo diet? This popular diet is based on eating the same foods that were available to our ancestors in the Paleolithic era.Legumes, dairy, cereal grains and processed foods are the main food groups eliminated from the Paleo diet. Instead, it emphasizes meat, poultry and seafood, fruits and vegetables, nuts, seeds, and heart-healthy fats.Potential health benefits of the diet plan include increased weight loss, reduced inflammation, increased satiety and stable blood sugar levels. It also promotes nutrient-dense and high-protein foods, which can support improved health.There are also some negative aspects of the diet. Not only is the Paleo diet difficult to follow if you have any dietary restrictions, but the Paleo diet also eliminates several nutrient-rich food groups while allowing several unhealthy foods.There are plenty of healthy Paleo diet recipes out there, including Paleo snacks, meals and desserts, making it easier than ever to follow the diet plan.



Disclamer:

The information in our articles are NOT intended to replace a one-on-one relationship with a qualified health care professional and are not intended as medical advice.
 

Thursday, March 02, 2023

Mike Tyson Tries To “PUNK” Floyd Mayweather And It Goes Horribly Wrong

Mike Tyson Tries To “PUNK” Floyd Mayweather And It Goes Horribly Wrong

Mike Tyson Tries To “PUNK” Floyd Mayweather And It Goes Horribly Wrong

In humans and probably all animals, one of the few things that unite us is the way we react when we are suddenly faced with danger, particularly life-threatening ones. This response is natural, and it is known as the flight or fight response.

Basically, it implies that there are two likely things that would happen to us if danger appears suddenly. It is either we run from it, or we face it. Both responses are fueled by the rush of the adrenaline hormone.

The flight or fight response is also known as the acute stress response. And interestingly, danger is not the only incident that triggers this response. You could be in the comfort of your room watching the television, and something startles you.

This often happens when you are fully invested in the movie that you are not aware of what is going on in the outside world.

Mike Tyson Tries To “PUNK” Floyd Mayweather And It Goes Horribly Wrong

One of the persons who exhibited defiance to a sudden situation is Floyd Mayweather. And It is correct to say that he had mastered the acute stress response because the way he stood unfazed in the face of impending danger was superb.

If most of us were in Floyd Mayweather’s shoes, we would have reacted in awkward ways. But, he stood his ground, not minding what would happen next.

Mike Tyson Tries To “PUNK” Floyd Mayweather And It Goes Horribly Wrong

Floyd Mayweather’s display of courage in the face of supposed danger occurred during the WBC awards ceremony in 2014. The WBC awards ceremony is a regular one that honors both present and past excellent fighters and avid supporters.

During the awards ceremony, Floyd Mayweather and other greats were standing on the stage. The host would call out some names, and they would walk to the stage to get their awards. And also exchange pleasantries with other people on stage.

Mike Tyson Tries To “PUNK” Floyd Mayweather And It Goes Horribly Wrong

Few seconds after Floyd Mayweather had finished greeting some notable awardees on stage, Tyson’s name was announced.

As Tyson walked towards Mayweather, no one would have guessed the stunt that Tyson would pull on stage. When Tyson almost got to where Mayweather was standing, he tried to fake a fast punch. Ordinarily, anyone who was in Tyson’s shoes would have ducked out of fear or tried to protect themselves.

Mike Tyson Tries To “PUNK” Floyd Mayweather And It Goes Horribly Wrong

What was more surprising was the fact that the fake punch was close to Floyd’s chin, which would have made him chicken out. And considering Tyson’s strength and size, he would have stunned Mayweather with his punch.

Surprisingly, Mayweather did not show he was scared, and even if he was, he did a good job of concealing it. Rather, a smile lit up Mayweather’s face, and he and Tyson enveloped in a warm hug.



Several specialists shared their views on Tyson’s stimulated punch, and they marveled at Floyd Mayweather’s undeterred response. Some of them also mentioned that owing to Mike’s track record of being volatile;

they would not have maintained a calm composure like Mayweather. After Tyson’s stimulated punch, the look on his face gave the impression that he acted almost overboard. So, even though he did it just for fun, it did not seem to go down well with him because several people were watching.



Later on, Tyson was given a chance to speak for a short while, and he gave a long-winded speech, which left many wondering what he was saying exactly. After his speech, he spoke with Mayweather and a couple of other awardees on the stage.

With Mayweather’s cool response to Tyson’s punk, people have hinted that in the face of real danger, it would be easy for Mayweather to make a quick, calculated move. Typically, his response would be to see if he is in real danger before he ducks or fights back.