Push-ups are great for your chest, but do a great job of defining your triceps, shoulders, torso, and abs too.
Today I thought I’d answer a question that I got a lot while I was doing my internship hours: how often should I workout? Unfortunately there’s not one easy answer for everyone, but I’ll be discussing some guidelines that should
Build better exercise efficiency by working out the right muscle groups together to promote strength, stability, and muscle growth.
If you have ever asked yourself the question, should I workout when I am sore, you are not alone. Let's get to the bottom of why I believe you should.
Adding baking soda to your pre-workout ritual could up your endurance, especially when it comes to certain types of exercise.
Your arms will get ~*seriously*~ toned.
Looking for motivation to start your workout? Here are nine reasons you should workout immediately after reading!
Build better exercise efficiency by working out the right muscle groups together to promote strength, stability, and muscle growth.
Should I eat before working out? Yes, you should, but choosing the right foods to fuel your workouts is key. Check out our favorite pre-workout snacks!
February 25, 2024 What are EMOM workouts and why should you do them regularly? These 20 EMOM workouts to test your strength and conditioning will answer that.
Example of a Track Workout for Middle-Distance Runners. Middle-distance running summons all your courage as an athlete. You go longer than the maximum sprint distance of 400 meters -- namely, from 800 meters to a mile, and all distances in between, such as the 1,500 meters. But you have to maintain a similar speed, ...
Get more from Tone and Tighten by following on Twitter! "How do I know what weight should I use?" "What's a good starting weight for _______?" "Am I using too much weight?" Most of my absolute favorite posts here on Tone and Tighten actually come from reader questions. Today's is no different! Plenty of you have emailed me over the last little while wondering at what resistance you should perform these exercises at. Well wonder no more as I share with you the answer in today's post! Interested? Good - keep reading... The easiest way to determine the best weight to use actually comes in a surprising way - failure! If you can get through an entire workout without ever failing on any given set then you're not using enough weight. I'm pointing my finger at you, Mr/Mrs/Ms "3 sets of 20+ reps"! However - (you knew there would be a however) I don't necessarily want you to fail every set (now I'm looking your way Mr/Mrs/Ms 3 sets of 5). However, before I get too mad at either extreme let me give each of you a little vindication... 1. The high repper: 3 sets of 20 is not a horrible thing. In fact, as far as toning is concerned it's actually a really good thing. The way you build muscle endurance and also burn calories (and therefore fat) is doing many, many reps at a lower intensity. Low weight + high reps = lean and slender (for the most part). 2. The high weighter: 3 sets of 5 is also not a bad thing. Lifting low reps, high sets, at a higher weight is perfect for increasing strength and putting on size. This causes massive muscle failure and therefore increased rebuilding. High weight + low reps = big and strong (again, for the most part). So seriously, how much weight should I use?? I refer to the perfect weight as the "Goldilocks Principle". Meaning not to high, not too low, but juuuust right. The answer actually lies in the majority of most workouts I put on this site. Drumroll please.... 3 sets of 10 and then FAILURE. You should be able to get to that 29th and 30th rep, but it had better be a battle to do so!!! This targets the "sweet spot" - that perfect area between training lean endurance muscle and big strength muscle. This is the target area for what the majority of us are after - muscle growth. This is the quickest way to get bigger and smaller all at once! Bigger meaning more muscle (who doesn't love definition?? You come here to get Toned and Tightened, right??) and smaller meaning you will actually burn more calories at rest as you raise your metabolism. Here's your take home message... If you're doing 3 sets of 20+ you should probably reach for a higher resistance (unless we're going for some aerobic cardio!) If you're only getting in 3-4 sets of 3-5 reps you've probably got a little too much (unless you're focusing on bulking and strength) The best way to achieve muscle growth is shooting for 3 sets of 10-12 reps, but again - I want reps 28-30 to be near failure!! Adjust your resistance according to the above recommendations and watch your results take off! Did you find this info useful? Share it with your friends on Facebook, Twitter, or Pinterest! See the social icons below for easy social sharing! Looking for some great workouts to try out your new knowledge? Here are a few of my favorite weight routines that you can totally knock out of the park now!! 30 Minute Total Body Gym Workout Total Body Strength Workout Top 5 Barbell Leg Exercises 15 Minute At-Home Arm Workout Thank you for your comments and messages! As always, I can be reached at ToneandTigthenFitness{at}gmail.com Make it happen, Jared By Jared Beckstrand
It’s no secret that I’ve been writing free functional programs for several years, and I’m regularly asked in what order they should be performed. This ... Read more
A strong core is vital to healthy and strong movement. It also plays a key role in injury prevention. Check out these 5 core exercises everyone should be doing!
Should You Exercise After Eating? Remember hearing this as a kid at the pool? Did you just eat? Well, no swimming for 30 minutes! Okay, Mom... but does that really matter when it comes to exercise? Want to know how long after eating to run or workout? More importantly, can it affect the effectiveness of your workout? When it comes to fat-busting workouts we want our bodies to be running at full capacity. If exercising after a large meal can disrupt this then it's something to consider. What’s more, is that exercising too soon after eating can cause stomach cramps
My 11 Best Exercises to Lose Upper Thigh Fat Fast - These exercises to lose Upper Thigh Fat is going to take just 15mins! So do these Upper Thigh Fat Workout daily for Good result naturally within a week.
Find out how much to walk according to BMI with this 5-Step plan and walking to lose weight charts. Hit your normal weight target.
Discover 9 surprising benefits of doing planks daily. Learn why this simple exercise is excellent for building a stronger core and improving overall health.
When you find the perfect workout, you can’t wait to meet up with your yoga mat, lace up your running shoes, or grab a set of weights for a sweaty strength session. Staying committed to exercise makes you feel like the best version of yourself, and every time you
Cardio is a calorie killer! It's best to use cardio to melt of the extra body fat stored in your tummy, thighs, and love handles, and leverage your eating habits. Weight training builds lean metabolism maximizing muscle mass. You definitely need to incorporate both cardio and weight training to get the best results. But when you decide to double down and do both cardio and weight training during the same session, ave you ever wondered if you should do weight training or cardio first when you workout? If so, this post is for you! This is a common question that I get asked
