Ingredients: Wheat Grass Juice Powder, Barley Grass Juice Powder, Alfalfa Powder, Spinach Powder, Broccoli Sprout Powder, Organic Spirulina, Cracked Cell Chlorella
Greens powder is a dietary supplement that has become a popular way to help people reach their daily recommended intake of vitamins and minerals. The nutrient combination in greens powder is formulated to support your body’s immune system and energy levels while meeting the nutrition requirements for a healthy diet.
Greens powder is most often mixed into water, smoothies, or juices. These dietary powders are also usually vegan and made from non-genetically-modified and organic products.
Because greens powders are made from dried fruits and vegetables, some important nutritional content like fiber is lost in the process. Greens powders are not a substitute for a well-balanced diet and cannot replace the nutritional benefits you get from consuming whole foods. However, doctors say that greens powder can be a great way to supplement a healthy diet with a boost of extra vitamins and antioxidants.
Taking some vitamins in excess can lead to health issues or may interact with certain medications. It’s important to talk to your doctor before adding any nutritional supplements to your diet and choose a reputable brand like Final Boss.
]]>A balanced snack before bed can help keep your blood sugar levels stabilized throughout the night, allowing you to sleep more soundly.
Having a satisfied, and not full, belly can help you fall asleep faster and stay asleep throughout the night. The right snacks can also help you from binge eating or going to sleep hungry.
Sleep is so important to health because your body is hard at work repairing itself. Adding the right fuel to your tank before bed can help this process along.
A snack before bed can help improve your morning appetite. You will be less likely to wake up with a grumbling stomach and you may also have more energy upon waking.
When choosing a bedtime snack be sure to include a protein, carb and fat. This trifecta ensures you stay satisfied through the night. Here are quick, easy and healthy bedtime snacks you can start trying before bed.
Bananas are a good source of tryptophan. Tryptophan is an amino acid that your body converts to serotonin. Serotonin is a brain chemical that controls your mood and sleep.
Peanut butter is loaded with tryptophan, but also has been known to boost your metabolism, so you can burn more calories while you sleep and through the next morning. For an added benefit, put the peanut butter on half of a whole-wheat bagel to get those sleep-inducing carbs.
Again, dairy products such as Greek Yogurt contain an amino acid called tryptophan, which may help you to feel drowsier before heading to bed. After you eat foods rich in tryptophan, your body converts it into two hormones, serotonin and melatonin, which may promote a restful night's sleep.
Eating a snack before bed is fine for most people, but you should try to avoid eating excessively. Stick to minimally processed, nutrient-rich foods that may help you stay within your desired calorie limit for the day.
]]>For athletes, it can be difficult to meet your daily energy needs. Recent studies revealed that quite a lot male and female athletes finish their training days with a big calorie deficit. The mismatch of energy intake and energy expenditure can be from busy schedules, underestimated energy needs, and wrong food choices. When there is no time to cook a balanced meal, you might have time to fit in a protein bar instead.
The Anabar was designed to be the best tasting protein bar you've ever had without sacrificing on protein or causing digestive issues due to sugar alcohols and excess fiber. These are perfect for a dessert-like snack or to use as a meal replacement! We can officially say goodbye to taffy like protein bars & the chemical aftertaste that goes along with them!
Our Anabars contain 21 grams of protein per bar, no sugar alcohols and no manipulative calorie counts. They are made with whole foods and have a cookie-like texture and flavor. Anabars are available in Peanut Butter and Jelly, White Chocolate Cookies & Cream, and Cinnamon Swirl Crunch flavor.
]]>Our bodies contain muscles, bones, blood and tissue, but most of all, it contains water. Water makes up 55 to 65 percent of adult bodies. Muscles and kidneys contain 79 percent water, and bones and the brain are close behind at 73 percent. This is why it is essential to help the body stay hydrated so it can function at peak performance.
However, we lose water all of the time through breathing, sweating and urinating. Just a 2 percent loss in body weight due to water loss leads to dehydration—a condition that can reduce strength by 2 percent, power by 3 percent and endurance in athletes by 10 percent. According to the National Academy of Sports Medicine, dehydration can affect cognition, coordination, response time, tracking, short-term memory, attention, focus and fatigue.
It is important to know the right amount of water to drink in order to not overdo it. Chugging gallons of water before exercise will be uncomfortable and result in multiple restroom breaks and can also be bad for your health.
Too much water can result in a condition called hyponatremia, or water intoxication. This occurs when the amount of water you drink dilutes the sodium that is naturally found in the blood. Sodium is an electrolyte that helps maintain blood pressure and helps nerves, muscles and body tissues to work correctly. When there isn’t enough sodium in the fluids outside cells, water moves into the cells to balance the level, but that causes the cells to swell—this is particularly dangerous when the brain cells swell.
Before exercise, it is recommended to:
During exercise, it is recommended to:
After exercise, it is recommended to:
When you’re in the middle of a workout, dehydration can sneak up on you. It is important to know the signs, which can include extreme thirst, less frequent urination, dark-colored urine, fatigue, dizziness, confusion and nausea. If you have extreme signs of dehydration, such as faintness, vomiting, rapid heartbeat, fever or unconsciousness, contact medical help immediately.
Keep your body healthy and hydrated by listening to it and drinking before, during and after you exercise.
]]>Listening to music while you run can actually help you run longer. In his book, Inside Sports Psychology, Dr. Coastas Karageoghis says having some tunes to jam to as you run can increase your endurance by up to 15%.
Solo training runs can sometimes get a little boring. When you’re heading out without a running buddy, a playlist of some of your favorite tracks can keep your mind occupied while the miles slip away and make time go faster.
A happy runner is a successful runner, and listening to music can improve your mood so that you’re less likely to quit. Music is a great way to decrease your stress even further. Music influences the areas of your brain that are related to your emotions, which can help you to relax. You’ll come in from your run refreshed, happier and ready to handle whatever the rest of your day has to throw at you.
Scientists used to think that our muscles fatigued once we reached our physiological limit, but we now know that’s not true. Instead, our brains tell us that we’re tired in order to prevent us from damaging our bodies. This means that if you’re highly motivated, your brain will be willing to risk getting a little bit closer to that limit. Research has found that music can alter your perception of effort and fatigue by up to 12 percent, allowing you to trick your brain into pushing a little bit harder for better performance. Songs that have a tempo range of 120 to 140 BPM are best for helping you run faster.
It is important to make sure that your music isn’t too loud and you can still hear what is going on around you.
Music is an excellent motivational tool to get us out the door, and our favorite songs can boost our mood, improve our performance and turn a good run into a great run.
]]>However, if you want to see benefits you must master the movement. The deadlift is not a dangerous exercise, but the key to its safety is making sure you set-up your body the correct way before you pull the weight.
It is important to know that the deadlift requires some personal modifications to be done correctly. Unlike the squat or the bench press where you can adjust the rack to your height, the starting point of a deadlift isn’t easy to customize. Most 45-pound plates are about 17.5 inches in diameter, which means the barbell connecting them will sit a little less than 9 inches off the ground. If you’re using dumbbells, it’s even farther to the floor to pick up the weight. Once you find the right setup for your body, then you’re ready to master the deadlift and experience the benefits.
Position your feet so they are hip length apart. Your shins should be vertical, and—most importantly—positioned about 1 inch away from the bar for deadlift training. This will place the barbell directly over the middle of the foot.
Position your grip just outside your shins. To lock in your grip, hinge at your hips backward and bend over to grip the bar.
Drop your knees forward without moving the bar. When your shins make contact with the bar, stop. This is the position your hips and knees will be in when you start the pull.
Flatten your back and pull your shoulders toward your back pockets. Pull up on the bar to take the slack out, pull your chest up and sit your hips down so your back is at a slight downward angle—the exact amount of which depends on your individual anatomy. Focus your eyes about 10 feet in front of you and give yourself a double chin to pack your neck.
Pull the bar straight up keeping it as close to your shins as you can, using your glutes and hamstrings to straighten your hips. As the bar travels upward past your knees, begin to pull the bar into your hips. The goal throughout is to keep the bar as close to your body as possible to maximize your strength. Continue straightening your hips and knees until you're standing fully upright. Squeeze your glutes at the top of the rep.
Deadlifts require more focus than other exercises. By paying close attention to your body during the move in an exercise, it becomes mindful and can help you stay present in the moment. You also want to make sure your feet are firmly grounded into the floor, your neck and spine are neutral, and you’re squeezing your glutes as you rise up to standing, she adds.
Deadlifts are a great way to get a whole host of results without spending a lot of time in the gym, and even fitness beginners can utilize them. For more tips and to shop our line of the cleanest and most effective supplements visit https://finalbossperformance.com/.
]]>The upper body muscles that used the most in the pushup are the deltoids of the shoulders, the pectoral muscles of the chest, the triceps and biceps of the upper arm, and the erector spinae of the back. The abdominal muscles used to hold the body rigid during the pushup are the rectus abdominis and the transversus abdominis. As the push up involves multiple joints, it is a compound exercise.
In daily life, you will often need to push against objects, from doors to shopping carts. The functional fitness you develop with pushups will serve you well. Working the stabilizer muscles around the shoulders can help protect you from rotator cuff injuries. Pushups are also a measure of overall fitness, allowing you to assess whether you need to be doing more to keep your body in good working condition.
If the number of pushups you can do is lower than you’d like, there’s a quick fix that will help make your upper body more powerful and explosive. Follow the steps below, trying to perform each rep as fast as possible, and after 8 workouts test yourself again and see if you have improved.
Week 1: Perform 10 sets of 8 repetitions of pushups. Rest two minutes between sets. If you can’t do 8 pushups, rest as needed following the same strategy used in the test.
Week 2: Complete 8 sets of 10 repetitions with 1 minute of rest between sets.
Week 3: Perform 6 sets of 15 repetitions with 1 minute of rest between sets.
Week 4: Do 4 sets of 20 repetitions with two minutes of rest between sets.
Take 5 days off from pushups, and then test yourself again and see how you did.
You should not do pushups if you have a shoulder, wrist, or elbow injury. Talk to your doctor or physical therapist to see if this is an appropriate exercise. If you want to protect your wrists, you can place your hands on dumbbells or pushup bars to keep them in a neutral position. If you feel shoulder pain during the pushup or hear a clicking noise in your shoulder, end the exercise.
Pushups are a great way to improve your fitness without spending a lot of time in the gym, and even fitness beginners can utilize them. For more tips and to shop our line of the cleanest and most effective supplements visit https://finalbossperformance.com/.
]]>If you don’t care about what you’re doing, you won’t be motivated. Find meaning in what you’re doing, or change your focus to something you do care about.
Setting impossibly high goals and failing to reach them will make you want to give up, fast. Instead, set achievable targets and enjoy the satisfaction of achieving many small goals – they’ll soon add up.
It’s impossible to make everyone happy all the time. Focus on your purpose, and do what you think is right – don’t try to change yourself to appeal to others.
Intention and commitment can go a long way when it comes to motivation and transforming your body. These two acts together can turn your goals into a concrete process.
There are countless studies showing how making a commitment—and preferably writing down your intentions in specific details—make it much more likely that you’ll stay on task and achieve your goals. Making these simple changes will enhance the effectiveness of any workout or diet.
Research from the British Journal of Health Psychology shows how it works. In the experiment which focused on helping people become more consistent with workouts, one group tracked their exercise [the control group], and another group tracked exercise. This second group was motivated by reading about how exercise prevents disease. [The motivation group]
And a third group did the same thing as the motivation group, but they also had to specify their intentions in the following way:
During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].
About 35 percent in both Group A and B trained at least once per week. And Group C? They had an awesome 91% compliance rate.
Following a plan instead of achieving an intended goal is very different. It’s basic processing, no different than taking a grocery list to the store and buying food. When you make your goal simple, clear, and easy to follow, you reinforce behaviors that make success a more likely option.
You still have to work hard, put in the effort, and stay consistent. If you expect a miracle in a month, I can almost guarantee that you’ll be frustrated and searching for a new plan in a month. You must play the long game to see success.
Training your brain for success will build a mindset that will guide you to the body you want. For more tips visit finalbossnutrition.com
]]>You will need a safe space to set up your home gym. Ideally, you are looking for somewhere flat and away from the elements. For most of us this place will ideally be a garage or indoor room at ground level.
Next, we’ve got to get the floor in order. Flooring is going to be one of the most important considerations. The flooring must be able to withstand the impact of barbells being dropped on them, and to absorb the noise. We recommend rubber matting.
In reality, it’s all about the equipment. So, what you choose to spend your cash on could make or break a home gym.
Dumbbells are a useful piece of equipment for most people and they don’t take up a lot of space. If you have the space available, it’s nice to have a range of fixed weight dumbbells on a rack. If you don’t have much space, adjustable dumbbells are a good alternative.
For any style of home gym, a small selection of kettlebells is a must. It’s more flexible than a dumbbell as it has a broader range of dynamic uses, and it can still be used to teach highly technical, even unilateral movements like the snatch.
Ideally, an adjustable bench that can be set to flat, incline and decline (if necessary) will be ideal.
If you’re low on space, these are a must. Especially if there are no other cardio machines available. These fold up to take up minimal space and give a fantastic conditioning workout.
If you’re working out at home and don’t yet have the proper flooring in your home gym to safely use weights, resistance bands can be a good alternative.
Medicine balls are large and soft and could be used instead of weights. They can be thrown, sometimes slammed and can be used to improve coordination.
We recommend a multifunctional power rack for squats. These safety cages will have adjustable safety arms and moveable J-hooks so if you’re benching alone and you need to bail on a lift, you can be safe. Many of these power racks come with a pull-up bar attached.
A barbell in your home gym will last a lifetime, and it will probably be one of the single biggest purchases you make.
Building a home gym is a great way to get a whole host of results on your own time. For more tips and to shop our line of the cleanest and most effective supplements visit https://finalbossperformance.com/.
]]>One of the most important tenets of strength training is to add challenges to continue to see results.
“Fitness improvements are dependent on the body adapting to handle a new training stimulus,” David G. Behm, Ph.D., a university research professor at the Memorial University of Newfoundland, tells SELF. “Once it adapts to handle a stimulus, it doesn’t have the need to adapt any further.” Once your body gets used to a certain work out, it is hard to challenge yourself any further.
However, muscle confusion isn’t the answer to everything.
The problem is, if you switch up your workouts too much, you likely won’t be improving your fitness as much as you otherwise could. Many who subscribe to the muscle confusion idea get a good workout each time they exercise but over a period of time, they aren’t always making substantial improvements in their fitness.
That’s because muscle confusion doesn’t ensure effective progressive overload, which is a strength-and-conditioning principle based on increasing challenge over time.
It’s important to understand that following a specific plan doesn’t mean you don’t challenge yourself. Doing the exact same exercise the same way every day allows your body to adapt to that level of stress and you’re less likely to see progression. The key is to challenge yourself by gradually increasing reps, intensity, and resistance.
Just because you need to follow a specific plan to reach your goals doesn’t mean you need to follow that plan forever. Instead, you should switch up your workout about every six to eight weeks to follow a more effective periodization program where reps, sets, recovery time, and volume are manipulated on a regularly scheduled basis.
Of course, none of this progression works if you don’t stay consistent with your plan, which is why it’s important to craft it around exercises you actually enjoy. To learn more visit our blog.
]]>Before we get into how cardio burns muscle, we need to go over how muscle is built in the first place.
If you are just starting out, or a more experienced weightlifter, it is always important to know how much weight to start with. If you are intimidated about the whole idea, start with only using your bodyweight. This is a great way to not only get a great strength training workout, but also to get comfortable with the movement patterns in strength training. Once you have conquered these moments and understand how to move your hips, butt and knees, it may be time to try dumbbells and more.
With many gyms still closed during the Coronavirus Pandemic, a great idea to improve your strength training is to invest in some quality equipment. Dumbbells are a great place to start and may be considered to be the most user friendly. As you continue to get comfortable using weights, we suggest adding kettlebells and even barbells. Kettlebells are a great way to improve core strength and stability. Non-weight equipment is another great way to add more variety into your workout and these can include mini-bands, resistance bands, sliders and much more. These kinds of things are a great way to stimulate the muscles and to focus on stretching.
These are the ways you may be including cardio into your workouts that can be hindering your muscle growth processes and encouraging muscle catabolism.
High-impact cardio is cardio that requires both your feet to be off the ground at the same time. We’re talking about running, jumping, high-knees and all that jazz. While there’s nothing wrong with high-impact cardio, what it can do is impede your recovery which can cause your muscle growth to slow.
Part of the muscle growth progress is the rest and recovery time. In fact, it can be just as important as what you do in the gym. So cardio that is intense and hard on the body and joints like running, can make it harder for you to recover from your workout and be ready for your next training session. High-impact cardio has much more of an effect on your body than other forms of cardio so if you have other goals than just improving cardiovascular endurance, it may not be the best choice.
A great idea is to switch to low-impact cardio that will still give you the cardiovascular benefits without as much negative impact on your body. Some options include cycling, either outdoor cycling or on the stationary exercise bike, the elliptical machine, the rowing machine and the ski erg, You can even try hitting the battle ropes for a low-impact, intense workout. Not to mention, swimming is the ideal cardio session for those who want to work their cardiovascular system without causing too much stress to your joints and muscles.
Building muscle doesn’t have to be complicated or intimidating. Remember to start small and work toward your goals at your own pace. Once you stick to your routine, you will be pleased with the results.
]]>Our Anabars contain 21 grams of protein per bar, no sugar alcohols and no manipulative calorie counts. They are made with whole foods and have a cookie-like texture and flavor. Anabars are available in Peanut Butter and Jelly, White Chocolate Cookies & Cream, and Cinnamon Swirl Crunch flavor.
The Anabar was designed with the anabolic state in mind. Anabolic state is the process in which the body repairs itself for muscles to become bigger and stronger. This metabolic process of growth is opposite of catabolism. A catabolic state is when the body experiences a breakdown in metabolism. By understanding and applying these principles to fitness, you will be able to accomplish your physique goals.
Generally speaking, all fitness goals are achieved through anabolic training. Anabolic training improves body composition, lean body mass, hormone production, and strength. Anabolic training also boosts the metabolism and improves performance levels as you continue to grow. The longer you stay in an anabolic state, the more muscle tissue you retain. Perform anabolic training to improve the following:
These benefits impact overall health by preventing disease and other health complications. To learn more check out this blog on the Anabolic State.
When you’re hiring a personal trainer, you first have to decide what your fitness goals are. Do you want to hire a trainer who's going to help you lose weight, or are you interested in sports conditioning and strength training? It’s important to work with a trainer who has expertise in the area you want to focus on. You should be discerning about who you hire and why you do it because it's your money, your body, and your health! By doing this, you’ll increase the chances that you’ll have more success in your fitness goals.
Many people make the mistake of thinking they need to pick the biggest, strongest, and leanest trainer in the gym. Although they may be fit themselves, they may not align with your fitness goals and provide you with the smartest, safest and most reliable training advice. You will want your trainer to have experience and credentials. Once you’ve gotten a handle on how long a trainer has been in the game, don’t forget to ask what kind of experience they have. Whether you’re brand new to working out or an experienced athlete looking for sports-specific training, you’ll want a trainer who knows how to work with someone just like you. A few things to consider: fitness level, age, health status, fitness interests, or any other particulars you think might be important.
Many of us are always dealing with nagging aches pains or recurring injuries that we aren’t quite sure how to work around. If you’re nursing an old injury, your trainer should be capable of adjusting your training to work around it without a flare-up. For any new injuries, they should recommend seeing a physician before going back into beast mode.
No amount of impressive credentials can make up for a personality clash with a personal trainer. To make sure you have found the best fit for you, you should book a consultation with a coach you're interested in and ask them a ton of questions about how they would train you for your current goals. Most consultations should be free and last around 15 to 20 minutes, and you should be upfront about your intentions. Not only will you learn more about a trainer's coaching style, but you'll also learn more about whether or not you want to spend your time and money with this person.
After you find a personal trainer, work together to set realistic, measurable goals so you are able to evaluate if the sessions are effective. There will be good and bad days during your fitness journey, but if you aren't enjoying the sessions or you feel it isn't in line with the goals you asked for, speak up and let your trainer know. Communication is key.
Finding a personal trainer who you vibe with can be a difficult task—but it's not an impossible one. For more tips and to shop our line of the cleanest and most effective supplements visit https://finalbossperformance.com/.
]]>Deadlifts are described as one of the simplest barbell exercises and as one of the best exercises to build muscles. With one fluid movement—hinging forward at the hips with a neutral spine and bent knees, coming back up to standing, and repeating—you’re working major muscle groups in nearly every zone of your body.
If you’re looking to work your back body, deadlifts are one of the most effective exercises around. When a person lifts dead weight off the floor, the thoracic spine works hard not to flex. You can perform deadlifts to get a more defined, balanced, and strong upper body structure.
While deadlifts are most definitely a full-body burner, they’re extra effective for certain muscle groups in particular—including your glutes and hamstrings. If you’re bored with squats and lunges, deadlifts are an effective way to take lower-body day to a more advanced level.
Like many strength-training moves, deadlifts trigger the production of anabolic fat-burning hormones in the body, particularly when lifting heavy. Challenging yourself with heavy weights will help increase your lean muscle mass, which, over time, will help increase your metabolic rate, making your body more efficient at burning calories.
Deadlifting might seem like an exercise for a bodybuilder and while this is one way to execute the move, you don’t need to be able to lift heavy weights to do a deadlift safely. One way to establish a technique for people who may not be able to lift a 35 or 45-pound bar is to start with dumbells. The amount of weight someone should lift depends on their body type and gender. If you’re able to execute the exercise with ease using a given weight, she says you can gradually increase your weight by 5-10 pounds per set. But any time your form starts to suffer or you feel pain, you should go down in weight.
Deadlifts require more focus than other exercises. By paying close attention to your body during the move in an exercise, it becomes mindful and can help you stay present in the moment. You also want to make sure your feet are firmly grounded into the floor, your neck and spine are neutral, and you’re squeezing your glutes as you rise up to standing, she adds.
A lot of people have the desire to get motivated and build an exercise habit that sticks, but don’t know where to start. Changing your behavior is difficult and living a new type of lifestyle is hard. This is especially true when you throw in very personal feelings about body image and self-worth. But we have put together some strategies that can make it easier to stick with exercise and make it a habit.
Habits are behaviors that you repeat over and over again, which means they are also behaviors that you start over and over again. You must stay consistent with these behaviors in order for them to become a habit. If you find a way to get started easier, then building the habit will become easier. This is why rituals and routines are so vital. If you can develop a ritual that makes starting your workout mindless and automatic, then it will be much easier to follow through.
The best way to make exercise a habit is to start with something small and easy. This way, even if you are running on very little willpower, you can still do it. Eliminating the possibility of saying “no” will allow you to accomplish the beginning goals of your fitness journey. As you go, use small wins along the way. These are benchmarks that show you’re making changes and heading in the right direction.
In a perfect world, we would love to results the minute we start exercising. Unfortunately, that isn’t how it works. It is better to focus on the system rather than your goals as you are first starting out. What matters most in the beginning is establishing a new normal and building a new routine that you will stick to - not the results that you get. In other words, in the first 6 months, it is more important to not miss workouts than it is to make progress. Once you become the type of person who doesn't miss workouts, then you can worry about making progress and improving.
If you choose a workout that makes you miserable, you will never feel motivated to participate in it. Think about who you are as a person. Do you prefer activities that are slow and leisurely or aggressive and fast-paced? Whatever your fitness personality may be, don’t be afraid to experiment with multiple activities. It may take some time, but don’t get discouraged if activities don’t click right away. Once you find the exercise perfect for you, everything can only go uphill from there. Enjoying what you're doing will motivate you to improve upon your current skills and challenge yourself to surpass previous limitations.
Staying consistent with your health and fitness routine is not a passing fad. It’s an act of taking care of yourself. Prioritizing your health and fitness may feel difficult at first, but once you get the hang of your workout routine and eating habits, everything gets easier from there.
Nothing can get you motivated more than the best supplement products to boost your motivation and energy. For the cleanest, most effective pre-workout protein, check out our products here https://finalbossperformance.com/collections/frontpage/products/pre.
Working from home may sound like a dream – avoiding rush hour, taking calls from the couch – but telecommuting can quickly lead to a stationary life. It may take some creative thinking and self-discipline, but it’s important for both your physical and mental health to remain active even when working from home. Below we have put together a few tips to keep you motivated and moving from home.
First and foremost, stick to a routine that includes your regular exercise. Whether it’s an early morning workout to get the brain working or a post-work jog on the treadmill to cool down, building exercise into your daily planner can help you stay on track.
YouTube and smartphone apps offer everything from yoga and Pilates to kickboxing and more—there’s something for everyone and every ability level. (Check out Remington’s Youtube channel here for more) You can even get a couple friends together and do a virtual workout to make it more fun and motivating.
You don’t need fancy gym equipment to get a good workout in from home. Many exercises don’t even require equipment like sit-ups, push-ups, yoga and many more. Walking and running requires nothing more than a pair of sneakers. And simple household items such as a bag of sugar, cans of soup or a bottle of laundry detergent can be used as weights if you’re starting out with strength training. However, if you are thinking about stepping up your equipment game, the following are great for at home exercises.
Setting unrealistic goals will establish working out as a chore to be done. Cut yourself some slack and remind yourself that it’s ok not to get out of bed at 5:30am if you don’t want to. There are plenty of other ways you can plan to keep active while working from home and you can experiment with several methods until you find the balance that works for you. If a day has passed and you have not left your desk, let alone the house, don’t beat yourself up. Remember that tomorrow is another day and revert back to your calendar to adjust whatever is in your schedule that prevented you from exercising. If the reason is not necessarily a time one, then take a look at the activity you had planned and ask yourself whether you really wanted to do it. If the answer is no, then try something new until you find one that you enjoy doing!
One of the biggest problems from working at home is inactivity but with these tips you are sure to improve your at-home health. For more tips and to shop our line of the cleanest and most effective supplements visit https://finalbossperformance.com/.
Everyone knows the feeling of losing the drive to go to the gym. It can happen to anyone and make you lose sight of your fitness goals. However, when you put yourself in the right mindset, you can achieve anything in the gym. That's put together tips on how to keep up the motivation to go to the gym and keep working on your goals.
It's much easier to keep yourself motivated for the gym when you're training with someone. Fridely competition is one of the best ways to push yourself further while having fun in the gym. You can coach one another, challenge one another and hold each other accountable all while having fun.
Consistency is key. The key to fitness consistency is getting past the three week hump. Once you get into a regular routine with your workouts, it’ll be easier to stick with. Working out will become a part of your schedule and a habit helps keep you motivated to go to the gym in the first place.
Time flies if you listen to your favourite music while working out or a podcast that you find really interesting. In one study, researchers found that when participants listened to upbeat, motivational music, their heart rates and peak power output were higher than when they listened to a no audio whatsoever.
Don't plan to visit your gym at times when there are other things going on. For example, a get-together, dinner, or maybe your favorite TV show. If you have the chance to do something more fun, there is a greater chance that you will skip your training and your motivation is gone. So plan your gym visit at times when there are few other activities taking place. In the morning, for example, before you go to work.
Nothing is more motivating than seeing your own progress. So, make sure you keep track of your progress as you work out. It is important to remember that you shouldn't expect to see immediate results when you first start working out. Be realistic. It takes a few weeks or months for you to notice that your body has changed as a result of gym work. Don't let that discourage you. Persistence pays off!
]]>As we continue to learn more about the human body and how to achieve wellness, it has become clear that sometimes whole food nutrition simply isn’t enough. As supplements become more advanced in quality, purity, and what they can offer, it makes sense for athletes and anyone trying to become healthier to include supplements into their routine. Below we have broken down each of our supplements and how they can work best for you.
Our Whey Performance Protein in a Cinnamon Toast Crunch Inspired Flavor is a protein formula to aid in muscle growth and recovery. Whey protein is an extremely high-quality protein, containing all of the essential amino acids. In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein. Because of this, it is one of the best dietary sources of protein available. This product contains 25g of protein in one scoop and 1g net carbs per serving.
Our clean energy, pre supplement gives you energy and laser-focus to get you through your workout. It comes in a delicious rocket pop flavor as well as rainbow supernova. This product is formulated specifically to increase muscle endurance and will aid you through any challenging workout. This pre-workout product contains 275mg caffeine per serving and 30 servings overall.
The Aminos+ product is a unique blend of essential amino acids that support muscle growth and recovery. This product comes in a flavorful sour moon rock flavor and atomic bombsicle all while providing clean energy and focus. Amino acids are proven to reduce fatigue, decrease muscle soreness and much more. Aminos+ has 7g EAAs per serving and 100mg caffeine per serving.
Our Greens supplement is a clean greens formula containing spinach, broccoli, spirulina, wheat grass & more! This product contains all the essential micro nutrients you need in your day and is a perfect addiction to any routine. This product is gluten free and comes with 60 servings.
Shield is the ultimate all-in-one cycle support supplement that helps promote healthy kidney, liver, & organ function. This dietary supplement is made to reduce and minimize potential side effects and is perfect for people wanting to protect their body both during and after a cycle. Shield comes with 60 servings.
Supplementation today could be regarded as a necessity rather than optional to supplement a balanced diet. It is important to remember to consult your doctor before taking any supplements. Check out these products here https://finalbossperformance.com/collections/frontpage.
]]>Anabolic state is the process in which the body repairs itself for muscles to become bigger and stronger. This metabolic process of growth is opposite of catabolism. A catabolic state is when the body experiences a breakdown in metabolism. By understanding and applying these principles to fitness, you will be able to accomplish your physique goals.
To achieve an anabolic state, you must undergo a training stimulus. High-intensity exercise produces a series of catabolic reactions in the body in which the breakdown occurs. After muscle tissue breaks down, it needs to be repaired. This is where the body becomes anabolic. It is important you train at a high intensity and replenish the lost nutrients. Intense training promotes anabolic hormone production to build muscle and repair muscle tissue.
The longer you workout, the more catabolic the body becomes. In this case, it is not beneficial to be in the gym for long hours each day, but to aim for workouts that last around 45 minutes to avoid an increase in cortisol. This stress hormone promotes a catabolic state and increases when all energy is depleted from the body.
Generally speaking, all fitness goals are achieved through anabolic training. Anabolic training improves body composition, lean body mass, hormone production, and strength. Anabolic training also boosts the metabolism and improves performance levels as you continue to grow. The longer you stay in an anabolic state, the more muscle tissue you retain. Perform anabolic training to improve the following:
These benefits impact overall health by preventing disease and other health complications.
Consuming a well-balanced and nutritious meal two hours prior to a training session provides fuel for the entire workout. Roughly 30 minutes to two hours after a workout the body will begin craving the nutrients it has lost.
Real, whole foods that contain macronutrients, micronutrients, vitamins, minerals, and antioxidants are what fuel anabolic reactions. Healthy fats, high levels of protein, and complex carbs serve as the body's main energy sources.
Here are some foods you should consume to increase anabolism:
Avoid consuming alcohol, packaged foods, and processed foods. Foods high in sugar and preservatives contribute to higher levels of catabolism. Another great way to achieve the benefits of these nutrients is through supplements.
It is important to remember the balance between anabolism and catabolism. By combining anabolic state with the correct nutrition plan, you will be able to achieve the body you are striving for.
]]>Getting in a workout any time of the day is what’s most important, however, there are benefits that pertain to certain times of day. The most important thing to keep in mind is balance and listening to your body.
Exercise scientists say working out at different times of the day may provide different health and performance perks. For example, you may get a better night’s rest if you wake up for an early run or hit a new personal record if you lift in the evening.
Below, we have broken down the various health benefits of exercising in the morning, afternoon, and evening.
Many people enjoy getting a jump-start to their day by waking up early and getting a workout in. Working out in the morning provides numerous benefits that may be worth alarm clock dread.
For many, afternoon workouts work best due to the hormone shift that happens throughout the day. Our metabolisms tend to be in full gear in the afternoon which give people the boost they need to get through a workout. Here are a few of the benefits.
Many people find that they are most efficient after the sun goes down. As far as working out goes, you may be able to get many of the same benefits as exercising earlier in the day as you do at night.
Overall, there is no one perfect time to workout and each person is different. The most beneficial thing you can do is pay attention to what feels best based on your environment, circadian rhythms, and preference.
Whether you have just begun your workout journey or you are simply looking to add more strength training to your routine, weightlifting is a great way to get results. For many people, the idea of weight training can be intimidating but with the guide we have put together below, we can help you conquer your goals in the gym!
If you are just starting out, or a more experienced weightlifter, it is always important to know how much weight to start with. If you are intimidated about the whole idea, start with only using your bodyweight. This is a great way to not only get a great strength training workout, but also to get comfortable with the movement patterns in strength training. Once you have conquered these moments and understand how to move your hips, butt and knees, it may be time to try dumbbells and more.
With many gyms still closed during the Coronavirus Pandemic, a great idea to improve your strength training is to invest in some quality equipment. Dumbbells are a great place to start and may be considered to be the most user friendly. As you continue to get comfortable using weights, we suggest adding kettlebells and even barbells. Kettlebells are a great way to improve core strength and stability. Non-weight equipment is another great way to add more variety into your workout and these can include mini-bands, resistance bands, sliders and much more. These kinds of things are a great way to stimulate the muscles and to focus on stretching.
A proper warm-up is a vital part of an effective strength workout. Doing so dilates your blood vessels, ensuring that your muscles are well supplied with oxygen and raises your muscles' temperature for optimal flexibility and efficiency. Start by waking up your muscles with a foam roller. Foam rolling loosens tight muscles and increases your range of motion. Increasing your range of motion allows you to go deeper into those squats and fully extend those bicep curls, which means more muscle retention and better results.
By making a routine, you will be able to better hold yourself accountable for working out which will ultimately lead to muscle growth and fat burning. One effective way to schedule weight training is to make every workout a “total-body workout”. This way you will be doing a little bit of everything, everytime you workout (lower body, core, upper body, and even cardio on some days). Once you become more comfortable with your schedule, you can leave some days to focus solely on areas you want to improve. It is also so important to listen to your body and take time to rest and rebuild your muscles.
Weight lifting doesn’t have to be complicated or intimidating. Remember to start small and work toward your goals at your own pace. Once you stick to your routine, you will be pleased with the results.
Ever wonder how to get the washboard abs we see on social media? Is all of that exercise? What about diet, or just being born with the right genes? It turns out a number of factors contribute to having a flat, lean stomach. All bodies are different and to some degree, there are some things that are nearly impossible to change because of your genes. However, we have put together some tips that will help you obtain the best version of yourself.
Abdominal muscles are important to the body because they allow movement and provide stability, support and balance. Strong abs can prevent back pain and other problems. When it comes to belly fat, it’s important to understand the two different kinds. Subcutaneous fat and visceral fat.
Subcutaneous fat is the type of fat you can pinch. It’s located right under the skin and muscles and is generally harmless. Subcutaneous fat is not directly related to metabolic risk. In moderate amounts, it will not dramatically increase your risk of disease.
Visceral fat is the type of fat located in the abdominal cavity around your internal organs. It’s linked to metabolic syndrome and health conditions such as type 2 diabetes and heart disease.
Exercising your abdominal muscles will always strengthen them. However, endless crunches will not make your abdominal muscles visible if they are covered by a thick layer of fat. When present in large amounts, subcutaneous fat will prevent you from seeing your abdominal muscles all at. In order to have defined abs, you need to first get rid of subcutaneous fat from your abdominal area through diet.
Ditching processed and packaged foods, and shifting your diet to whole foods that fuel your metabolism is the key. High-protein diets have been linked to greater feelings of fullness that may translate to lower calorie intake. A study of overweight and obese men showed that when protein made up 25% of their calorie intake, appetite control and feelings of fullness increased by 60%. Increasing your fiber intake is another good strategy for weight loss. Vegetables high in soluble fiber have been shown to help with weight loss. They may increase feelings of fullness and decrease calorie intake over time.
Good nutrition is important for losing belly fat and gaining abs. Overall, eat fewer processed foods, watch your portions and eat more protein and fiber.
Using a combination of aerobic exercises and resistance training in addition to eating a healthy diet with plenty of protein, fiber and portion control you’ll be able to achieve the abs you’ve always wanted. Intensity training also plays a role. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training.
You will need to exercise often if you want to achieve significant results. For example, do moderate-intensity cardio for 30 minutes, five days a week, or high-intensity cardio for 20 minutes, three days a week
The muscle changes that take place in response to exercise also promote fat loss. In other words, the more muscle mass you build, the more fat you will burn.
If you want to get a six pack, changing your diet is key.For best results, be sure to combine your nutritious, ab-building diet with a regular exercise routine and healthy lifestyle.
]]>Eating and working out go hand in hand. Everything you put into your body affects how you feel and how you move, whether you are casually exercising or training intensely. It is important to be conscious and intentional about what you eat in order to achieve your workout goals.
If you exercise in the morning, it is important to get enough fuel before your workout. Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity. If you avoid doing this, you might feel sluggish or lightheaded when you exercise. Some good options to eat before working out include an energy bar, a banana, an apple or other fresh fruit, yogurt, a smoothie, a whole-grain bagel or crackers, peanut butter or a sports drink.
It is important to understand how much food you eat and when you eat it. Be careful to not to overdo it when it comes to how much you eat before exercise. Save you large meals for at least three to four hours before exercising and your small meals or snacks about one to three hours before exercising.
How much food you need to eat depends entirely on the person. It is not always as simple as calories in versus calories out when it comes to weight, but if you consume more each day than you use up, you will usually put on weight. If you consume fewer calories than you need for energy, you will likely lose weight. This is called a caloric deficit and is known as any shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight.
With anything in life, it is important to find balance. You never want to overwork yourself and cause injury, exhaustion, or find yourself forming an unhealthy habit. When it comes to eating and exercise, everyone is different. So listen to your body and pay attention to how you feel. Don’t be afraid to take a day off or have a cheat meal every once in a while.
Check out The RJF Anabolic Cookbook filled with premium recipes that are designed to make weight loss & dieting a FUN process.
]]>Post-workout nutrition is a unique topic due to the complexity of timing. In general, taking protein after exercise improves your body composition, performance, and overall recovery. Numerous studies have shown that there are effective post-workout nutrition strategies for all types of athletes and people looking to exercise. Below we have included just some of the ways that incorporating protein into your post-workout routine can be beneficial.
Glycogen is a substance deposited in bodily tissues as a store of carbohydrates. In other words, it is how energy is stored and transferred. After a hard workout, many athletes might find it important to replenish their energy stores. Because glycogen helps muscles recover and avoid cannibalizing themselves for fuel after high-intensity exercise, replenishing glycogen can preserve muscles and accelerate recovery. By taking protein supplements post-workout, athletes will be able to recover and train again sooner.
Many people work out to not only feel better, but to achieve a healthy and strong body. Part of this process might include working toward bigger and leaner muscles. By taking protein supplements after a workout, you may be able to prevent excess muscle protein breakdown and elevate muscle protein synthesis.
To achieve effective muscle rebuilding and growth, you must work towards repairing damage and increasing the protein synthesis process. After an intense workout tissue is damaged at the microlevel. This is what ultimately makes people stronger, leaner, fitter, and more muscular, but in the short term it requires repair.
Research suggests that while protein synthesis persists for at least 48 hours after exercise, it is most effective to get post-workout nutrition immediately, and within 2 hours afterwards. For the cleanest, most effective post-workout protein, check out our products.
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