Next time you're looking for some great arm sculpting moves, try this arm workout. Image Credit: Travis McCoy/travismccoy.com Strong arms are not only flattering but functional. After all, who likes taking two trips with the groceries? With these moves, you’ll sculpt your arms and get stronger then ever. All you need is two sets of dumbbells — one lighter and one heavier. Advertisement Do these 14 upper-body exercises in order for the given number of reps....
A freshly baked calzone. Image Credit: Ryzhkov/iStock/Getty Images Calzones aren’t exactly healthy food, especially if they are stuffed with meat and large amounts of cheese. A calzone typically uses the same amount of pizza dough as a pizza crust and is meant to serve four people. Eating a whole calzone yourself can mean eating more than your recommended calories for the day. Advertisement Pepperoni or Ham Calzones A calzone made with 13....
A sub sandwich with cheese slices. Image Credit: olgna/iStock/Getty Images Most Subway fast-food restaurants offer several varieties of cheese for your sandwich, and the type you choose can slightly change the calories of your meal. Advertisement Types of Cheese Available According to the Subway website, the restaurant chain offers sliced processed American, provolone, pepper jack, Swiss and cheddar cheese. Subway also offers a shredded Monterey blend. Video of the Day Calories in the Cheeses A serving is for one 6-inch Subway sandwich and is typically around 11 to 14 grams of cheese, which amounts to two triangles....
Measuring your muscle mass can show you how much progress you're making in the gym. Image Credit: PeopleImages/E+/GettyImages The most accurate way to measure muscle mass is to first figure out your fat mass. There are only a few testing options that are truly accurate, but they tend to be costly and hard to access. There are less accurate formulas that might be a little off, but they can still give you an idea of your muscle-to-fat ratio....
Talk with your doctor about working out if you had thyroid problems. Image Credit: Mikhail Spaskov/iStock/GettyImages Physical activity is vital to a healthy lifestyle, but exercising with a thyroid problem isn’t always easy. Whether you have an overactive or underactive thyroid, talk to your doctor about how to exercise safely. Once you get the all-clear, you may need to make some modifications. Advertisement Read more: Could Your Thyroid Be the Culprit?...
Image Credit: Bojan89/iStock/GettyImages As the popular interest in health and fitness continues to rise, being a personal trainer is a wise career choice for the fitness enthusiast. But before you can get on the gym floor with your first client, you need to get certified. When you're shopping around, choose wisely. Although most of your clients won't know the difference between certifications, your future employers will. A top certification shows you have the skills and knowledge needed to get the job....
Warming up gently means less chance of back pain. Image Credit: Adobe Stock/Syda Productions In This Article Foam Roller Back Extension Toe Touch Rockback Rotation Cat Stretch Ladders World's Greatest Stretch Spiderman Stretch With Rotation A thorough back warm-up is one of the most crucial parts in maintaining a healthy back, not to mention healthy muscles and joints throughout the rest of your body. All it takes is five minutes to perform a back warm-up, preparing it for the cardio or weightlifting workout ahead....
A doctor examining a patient's wrist that is in a brace. Image Credit: Wavebreakmedia Ltd/Lightwavemedia/Getty Images Nerve entrapment, also known as nerve compression syndrome or compression neuropathy, is a medical problem that encompasses a wide range of illnesses. In general terms, entrapment refers to pressure applied to a nerve. Some of the most well-known forms of nerve entrapment include diabetic neuropathy, carpal tunnel syndrome and sciatica. Causes of nerve entrapment will vary, but weight loss may be a factor for some people....
Lettuce rust is known as russet spotting. Image Credit: robcocquyt/iStock/GettyImages What is commonly known as lettuce rust is technically known as “russet spotting.” Russet spotting on lettuce is safe to eat, but it does make the food unattractive. Advertisement Russet spotting occurs because of a chemical reaction that involves ethylene gas, and it can be minimized with certain handling and storage practices. Bruised or damaged produce is also more susceptible to russet spotting....
Focus on cardio to help with your hips. Image Credit: filadendron/E+/GettyImages Having excess weight in the hips is the starting point of a pear-shaped body. This lower body fat is not as detrimental as belly fat, but it still takes its toll on self-confidence. The goal is to not allow this fat to build up in the first place. Advertisement Instead of practicing one exercise to keep the hips smaller, your best bet is to do a variety of targeted exercises to get rid of hip fat, including 150 to 300 minutes of moderately intense cardio exercise each week, as recommended by the Physical Activity Guidelines for Americans....
Turkey, grape juice, whole grains and wheat germ are among the top sources of chromium. Image Credit: Elena_Danileiko/iStock/GettyImages While it’s important to get the recommended amounts of macronutrients, such as protein, carbs and fats, it’s easy to forget about trace minerals like chromium. Yet, chromium-rich foods play a key role in your overall health. Advertisement Tip Turkey, grape juice, whole grains and wheat germ are among the top sources of chromium....
Eat plenty of foods high in fiber and monounsaturated fats to bring your cholesterol levels down. Image Credit: ollo/iStock/GettyImages High cholesterol is a major contributing factor to heart disease, the primary cause of death in the U.S. If left unaddressed, it may also lead to stroke, gallstones, numbness in the legs, poor circulation and other ailments. One way to lower your cholesterol levels is to tweak your lifestyle. Simple changes, such as eliminating trans fats and getting more exercise, can make all the difference....
A mountain biker chugging water on top of a peak. Image Credit: Dave & Les Jacobs/Blend Images/Getty Images Whether you’re skiing in Colorado, mountain biking in Utah, trekking in Nepal or hiking through Denali National Park, you need to drink a lot of water at high altitude compared to what you would normally drink at lower levels. Drinking too little water can quickly lead to dehydration at altitudes above 5,000 feet....
There are several reasons why your knees might be hurting when you do leg presses. Image Credit: Enes Evren/E+/GettyImages When it comes to the best exercise for building strong quads and glutes, many people opt for the leg press machine. While this machine is a top pick for many gym-goers, it’s not uncommon to experience leg press knee pain, especially if you have an injury, use too much weight or have improper form....
Fasting prompts autophagy, which you can think of as your cells' self-cleaning function. Image Credit: artJazz/iStock/GettyImages In This Article What Is Autophagy? Benefits Fasting and Autophagy Should You Try It? In recent years, the buzz around fasting — and especially intermittent fasting — has grown louder. While weight loss is the main draw for many, there's another benefit of fasting that's piqued a lot of interest. Advertisement Researchers have found that when your body is in a fasted state, it undergoes a process of cellular housekeeping called autophagy, which they've linked to disease prevention and longevity....
Wrist pain from lifting weights is more likely due to poor form than a serious injury. Image Credit: mihailomilovanovic/E+/GettyImages Your success when you’re pumping iron often depends on the eight tiny bones and connecting ligaments that make up the wrist joints of each hand. Advertisement Weight lifters of every age and ability depend on their wrists, from beginners hoisting rubber dumbbells to Olympians under heavy metal. Your wrists link the load in your hands with the larger muscles in your arms, torso and legs, helping transfer the physical force needed to complete many resistance-training moves....
Apple and orange juices are good sources of chloride and potassium. Your body's pH levels can be lowered naturally if you are experiencing abnormal alkalinity, which can lead to sickness and physical discomfort. According to Dr. Ben Kim in his article "Essential Details on Acid and Alkaline-Forming Effects of Food and How Your Body Maintains a Healthy pH," published on his website, your body's normal pH levels should be no lower than 7....
Bicycle riding is a fun way to strengthen your knee. The knee is the largest joint in the body and also the most susceptible to injuries. Included in the knee is the lower end of the thighbone, the upper end of the tibia, the kneecap and several large ligaments, all of which help the joint stabilize and absorb shock. Bicycle riding is effective at rehabilitating and strengthening the knee since it is low impact, non-weight bearing, and pedaling is a controlled movement in a stable position....
Reflecting on your workout can help you plan for the future. Image Credit: EmirMemedovski/E+/GettyImages Unless you’re drenched in sweat and barely making it up the stairs, you haven’t had a good workout, right? While in some cases (like after a HIIT workout or leg day) that may be the case, you don’t want to be completely and utterly decimated after every single workout. Advertisement While the signs of a good workout are usually personal and depend on your overall training goals, there are a few things you can consider when assessing your training sessions and planning for the future....
Athletes often take creatine in their supplements to build muscle. Image Credit: SerhiiBobyk/iStock/GettyImages Creatine, a common component of many sports supplements, has a reputation for causing gastrointestinal distress. Taken properly, however, it should not result in diarrhea. Advertisement Creatine occurs naturally in the human body and is present in some foods, such as seafood and beef, notes the U.S. National Library of Medicine. It is also a laboratory-created chemical that is found in most sports supplements sold in the U....
