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Low resistance high repetition programs are widely associated with muscular endurance benefits. According the National Strength and Conditioning Association there may be other motives for including high repetitions in your weightlifting program. For novice weightlifters and athletes alike there are potential advantages for high repetitions. Your success reaching weightlifting goals will only be as good as the match between your goals and your program . Your fitness level, training experience, and program schedule will determine how high repetitions effect you....

You know that exercise is an important part of weight loss and general health. If you're trying to choose between swimming and walking, however, the decision can get confusing. Not all walking is the same, nor is all swimming, and although the amount of calories you burn is important, you shouldn't rely on that alone to make your decision. Advertisement Types of Walking Walking is a good way to burn calories, but the kind of walking you do makes a difference....

Leaving baking soda out of the cake prevents it from rising, but you can use baking powder as a substitute. Image Credit: Geshas/iStock/GettyImages Baking soda is a salt that makes food light and fluffy. If you don’t have this ingredient at hand, use a baking soda substitute. Without it, your cake won’t rise and can turn out flat. Advertisement Tip Leaving baking soda out of the cake prevents it from rising, but you can use baking powder as a substitute....

Close up of the numbers on a bathroom scale. Image Credit: Mena Trott/iStock/Getty Images To lose weight, you need to burn more calories than you consume, says the Centers for Disease Control and Prevention. An 18-year-old can do this in one of two ways: eating fewer calories or exercising more. The best – and healthiest – choice is a combination of both. Follow a balanced diet that’s low in sugar, fat, sodium and refined grains and get regularly involved in a physical activity that you enjoy....

references American Journal of Lifestyle Medicine: Closing America's Fiber Gap Intake USDA: 2015-2020 Dietary Guidelines EDF: Methane: The Other Important Greenhouse Gas EPA: "Sustainable Management of Basics" PLOS ONE: Relationship Between Food Waste, Diet Quality, and Environmental Sustainability ReFed: 27 Solutions to Food Waste Composting food scraps is a good start to tackling food waste, but turning the scraps into something delicious is even better. Image Credit: Marko Geber/DigitalVision/GettyImages...

Fat-free versions of ground turkey provide a very lean source of protein. Image Credit: istetiana/Moment/GettyImages If you’re looking for ground meat, there’s plenty of options. But, when it comes to heart health, you need to pick out the very leanest meats — such as fat-free ground turkey recipes. Too much saturated fat and sodium in your diet can increase your risk of cardiovascular disease. Advertisement When you compare ground turkey recipes with their beef counterpart, they're relatively similar in calories, saturated fat and sodium content....

Finding it hard to breathe after exercise may be due to environmental conditions such as cold, dry or polluted air. Image Credit: standret/iStock/GettyImages Feeling out of breath is normal after a workout as your lungs strive to meet the oxygen demands of your muscles. However, if you have shortness of breath after exercise and can’t catch your breath after a workout, it may be a more serious condition like exercise-induced asthma....

A woman reading a food label in the grocery aisle. Image Credit: Cathy Yeulet/Hemera/Getty Images All packaged foods come with a nutrition label meant to provide you with the information necessary to know exactly what you’re eating. Understanding what’s in the foods you eat helps you make healthier choices. Checking food labels also makes it easy for you to compare the nutrient content of different options. A healthy diet is crucial throughout your lifetime and paying attention to nutrition labels is a good step toward improving your overall diet....

Eating a healthy diet, along with other tactics, can help you lose weight around your mid-section. Image Credit: Westend61/Westend61/GettyImages If you’re over the age of 40, you may have noticed that losing weight in your mid-section is a bit harder than it used to be. That’s not just in your head — a combination of many different factors, including hormone changes and a decrease in metabolism, make losing belly fat more difficult as you get older....

Replacing fat with muscle can help you remain curvy. Image Credit: Zdenka Darula/iStock/Getty Images If your curves are due more to fat than muscle, it can be difficult to keep all your curves while losing belly fat. You can’t spot reduce and lose pounds or fat in just one place like the belly; the fat will come off all over your body. You can work to build muscle in the places you want curves, however, while you lose fat through diet and exercise....

Exercise log. Whether you're trying to lose weight or training for a big event, monitoring your progress can help you stay on track. Writing down the exercises you've done, the amount of time you've spent on cardio and other factors of your daily workouts will give you a better idea of what's working well and where you might need to improve. Using a spreadsheet program, create a simple chart that you can print out and fill in with a pen or pencil as you go along....

Are you stronger than your excuses? Image Credit: Westend61/Westend61/GettyImages When it comes to mustering up the motivation to hit the gym, the struggle is real — and struggle is something most of us would rather avoid. As a result, personal trainers and coaches hear every excuse in the book from people who may want to get in shape in theory, but don’t actually want to log all those hours in the weight room....

A modest weight loss of 5 to 10 pounds can lower triglyceride levels. Image Credit: bymuratdeniz/E+/GettyImages Lipid levels gotcha down — and need to literally come down? If your doctor has warned you that your triglycerides are too high, you’re likely wondering how to quickly lower them. Here are three healthy and safe ways to lower those triglyceride levels. Advertisement ​Read more:​ Triglycerides: What You Need to Know Video of the Day Make Healthy Diet Switches High levels of triglycerides — a type of fat in your blood — can raise your risk of heart disease, according to Mayo Clinic, making it key to keep triglycerides in check....

Foam rolling can help relieve sore leg muscles. Image Credit: mheim3011/iStock/GettyImages Not all sore muscles are alike, as you might have discovered after a particularly grueling workout. Your legs are, after all, in constant use, so you might feel the pain a little bit more strongly than if other parts of your body felt pain. Advertisement If those muscles are really sore — the way they get if you've, say, blown them out doing leg presses or other exercises that put the hurt on you from the thigh down — you may be in search of sore muscle relief Video of the Day Read more: How to Massage Legs for Better Circulation Heat or Ice?...

There's a reason a popular holiday song references chestnuts roasting on an open fire. Image Credit: Foxys_forest_manufacture/iStock/GettyImages Roasted mixed nuts in their shells are a common snack during the holidays. When you crack the shells open, the nuts seem to taste better. Advertisement Roasting mixed nuts in the shell can be tricky since the nuts have different shell thicknesses that affect the preparation, cooking process and roasting time. It'll take a while to master the art of it, but you can work around the various cooking times with careful preparation....

Get creative with how you'll stay in touch with loved ones this winter. Image Credit: Vesnaandjic/E+/GettyImages With COVID-19 cases rising again and the colder season on the horizon, you might be feeling a sense of déjà vu. But the only thing worse than going through a pandemic winter once is going through it again — with the knowledge of how devastating each day can feel, especially for those living alone....

A plate of toast with butter. Image Credit: Andreja Donko/iStock/Getty Images Whether you’re looking for a snack or an accompaniment to dinner, eating a slice of bread with a pat of butter on it may be a good choice, depending on your nutritional goals and current health. However, this food combination has quite a bit of sodium and fat. But if you carefully plan your diet so as to keep your intake of unhealthy fats low and healthy grains high, infrequently eating bread with butter should not damage your health....

Squats engage your lower back muscles more when performed with weights. Image Credit: Belyjmishka/iStock/Getty Images If you’ve spent any time around a gym, you’ve probably heard about the importance of strengthening your core. Regularly performing lower back and hip exercises is a key part of staying in shape and preventing injuries. The following techniques can help you target these important muscles. Advertisement Benefits of Lower Back and Hip Exercises Feeling stronger in your core muscles is nice, but several other important benefits may result from performing regular back and hip strengthening exercises....

Alaska roll sits on a white plate. Image Credit: Boris Ryzhkov/Hemera/Getty Images Sushi is a Japanese food made from rice, fish, seaweed and other ingredients. Different ingredients produce different rolls, such as the California roll and Alaskan roll. According to the Sushi Sama website, the Alaskan roll includes avocado, imitation crab meat, rice, salmon and nori, which is toasted seaweed. Although the exact nutritional information may vary due to the portions of ingredients used, Alaskan rolls tend to have similar calorie content even at different restaurants due to the fact that the same ingredients are always used....

Mix orange juice and protein powder for a post-exercise recovery drink. Image Credit: 463421fc_202/iStock/Getty Images Blending a scoop of protein powder with 8 ozs. of orange juice provides a nutritious meal replacement or an optimal post-exercise recovery snack. Most protein powder manufacturers suggest mixing one scoop of protein powder with 6 to 8 ozs. of water, milk or fruit juice for a palatable beverage. A container of protein powder almost always includes a premeasured scoop to take the guesswork out of serving sizes....