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Healthy Living

Healthy Living

Getting your heart rate up doesn’t always have to mean hitting the treadmill. While running is the tried and true, it doesn’t have to consume your cardio goals. Running is not the only way to get your cardio in, nor is it always the best way. Take a break from the treadmill and try out some of these workouts sure to slash those calories and have you drenched in sweat. 

  1. Tabata

As a form of HIIT, or high-intensity interval training, Tabata is a workout consisting of periods of intense exercise and short periods of rest. Typically each round lasts 4 minutes, and the intense exercise is repeated 8 times for 20 seconds, with 10 seconds of rest in between each set. A full Tabata workout has 4 different intense workouts. For example: 4 minutes of jumping squats, 4 minutes of burpees, 4 minutes of pushups, 4 minutes of crunches. This can be altered and adapted in numerous ways to fit your needs. This workout keeps your heart rate up immensely, and research found that when Tabata was done 5 days a week for 6 weeks, athletes found improved maximum aerobic capacity by 14% and improved anaerobic capacity by 28%. In the same study, traditional running proved less effective. 

  1. Boxing

While this can seem unconventional and a little intimidating, it is important to note that there is a reason why this workout is so popular among the Hollywood crowd. As a cardio and fat blaster, as well as a strength and endurance pusher, boxing works your entire body in each exercise. It sculpts your body, working your arms, shoulders and back with every punch, your hips and legs with each drive, and your core to hold it all together. The American Council on Exercise says you can burn potentially 13 calories a minute, making it a huge competitor to typical running. Not only does it set your body on fire, but it is also engaging, competitive, and requires discipline. You are getting your workout in, fighting stress, improving overall function, and having a good time while doing so. 

  1. Swimming

Underrated and overlooked, swimming is a top of the line, total body workout for people of all ages and fitness levels. It is an endurance challenge, improving your body’s ability to take in and effectively use oxygen. Not to mention it can burn 200 calories in just half an hour, doubling that of a brisk walk. It has also been shown to increase energy levels and lower the risk of diseases. It is also highly recommended for fighting stress and relaxing the body. For general well being and a fat-blasting workout, swimming is a great option.

  1. Spin

With cycle studios and classes sweeping the nation and trending in terms of popularity, it is easy to find a time to hop on a bike and get moving. A cycling class is fast-paced, upbeat, and absolutely killer. This workout is sure to get your heart rate up and have you dripping in sweat by the time you call it quits. While still being less stressful on the body than a typical run, it still builds and maintains important muscle mass, using intense amounts of strength and endurance. Research shows that high-intensity spin is the “optimal cardio workout” with all the intensity of a run without the stress on the body. 

  1. Rowing

Want to stick with the gym routine you already have but use different equipment? Try out the rowing machine. This low impact workout works muscular and cardiovascular endurance. Utilizing both push and pull tactic, you get your whole body moving (and sweating). It is flexible, and can be tailored to your desired difficulty and fitness level. Studies show it can burn 600 calories per hour when used properly, while also building muscle. This secret weapon can be more effective than running, the elliptical, or even the stationary bike. Fit this cardio king in your workout today. 

 

*Please consult your doctor before beginning any intense cardiovascular workouts. This advice should not trump that from a doctor or registered professional

 

https://www.brianmac.co.uk/tabata.htm

https://www.shape.com/fitness/workouts/8-reasons-you-need-punch-your-workout-routine

https://www.swimming.org/justswim/8-benefits-of-swimming/

https://time.com/4703017/spinning-cycling-stationary-bike/

https://aaptiv.com/magazine/cardio-benefits-of-rowing

Supplements are the secret weapon of the fitness industry. Are they absolutely necessary to reach your goals? Not at all. However, they definitely make working out more enjoyable (pre-workout), getting an adequate amount of protein easier (protein powder), and they help in accelerating the muscle recovery process so you can continue to progress every day (BCAAs). With that being said, we all know that there’s no “magic pill” for weight loss but fat burners can greatly help the process. 

Fat burners provide some of the best benefits for those looking to shed pounds. Tested and true, this supplement is anything but new to the industry, providing results that have been studied and improved greatly over time. Thermogenic fat burners are designed to increase your metabolism to help you burn more calories, increase energy, and curb your appetite. With the right diet and workout regimen, these pills can help take your results to the next level.

Some of the largest obstacles to weight loss are quite crippling. They affect all areas of your life and can make it extremely difficult to persevere. Calorie deficits, strict diets, and intense workouts can be very draining especially with a life that has more to it than just fitness, such as a full-time job, kids, and other obligations. Luckily, fat burners can help you combat even the toughest of struggles, including hunger, decrease in energy, and mood swings. Our MF-BURN fat burner contains caffeine and specific amino acids that can help with energy levels, focus, and motivation.

With the focus mostly on restriction, diets often leave the mind constantly thinking about food- what we can’t have, and the incurable hunger. While this may seem dramatic, it can be a reality for many. If you have ever dieted hard for something, you know exactly what we’re talking about. One of the main benefits of fat burners is that they act as an appetite suppressant, helping you feel more satisfied with less food. Another common side effect of weight loss efforts can be accompanying mood swings. Everyone has them now and again, but they can be extreme when the body is put under stress or is undergoing a transition. These sudden changes in mood can affect your outside life. Putting a strain on relationships, work, and family. Nobody wants to be around somebody who’s always “hangry”. Most fat burners contain natural ingredients that help stabilize or can even lift your mood. 

Before using a fat burner, it’s important to do your research and know what ingredients to look for, and what ingredients to avoid. Caffeine helps with appetite, energy, and mood. L-Theanine helps with focus and attention, as well as relaxation. It has also been shown to help with immunity. L-Tyrosine^2 helps combat feelings of being foggy or lethargic. Fat burners containing green tea elements have been said to be the best to increase your mood, while also promoting overall health. 

Our MF-BURN fat burner is a more subtle thermogenic that can be taken day to day without feeling jittery or experiencing a crash when it wears off. If you have never used a fat burner before, it’s always best to consult with your doctor first, and always follow the directions given to assess your tolerance. 

High-Intensity Interval Training vs. Steady State Cardio

Cardio, or cardiovascular exercise, is a critical part of staying healthy and fit. Not only does it act as a lifeline for getting your body in shape by being the best way to burn the most calories at one time, but it also strengthens your vital organs like the heart and lungs. To top it all off, it is a fat blaster and a muscle strengthener. Cardio, we love to hate it, but what’s the most effective method?

There are no set rules when it comes to cardio, no secret formula. It is just whatever gets you moving and gets your heart rate up. When the fitness industry started booming, cardio was known as the best way to get in shape, and everyone was hitting the treadmill or the pavement, jogging, running, biking. Then along came high-intensity interval training or HIIT, and steady-state had to share the stage. Today we are going to talk about these two popular cardio practices, pros and cons, and which one you should do during your next workout.

Steady-state cardio is what you typically think of when you think of cardio. It’s a jog on the treadmill, a walk outside, a 10-mile bike ride. This is a longer, moderate-intensity workout that uses repetitive motions for an extended period of time to get your heart rate up. 

Some benefits to this traditional method include less stress on your body overall, increased endurance, the increase of slow-twitch muscle fibers, and more calories burned at one time. Some of the downsides to making steady-state your regular method of cardio include risk of injury from overuse as you’re repeating the same motions over a long period of time. People also often experience weight loss plateaus, as their body gets used to the exercise and the progress slows or even stops. Not to mention a steady-state requires longer periods of time and can be quite boring. That’s why many people have been turning to steady-state’s fun alternative.

High-intensity Interval training is exactly what it sounds like. It is a more intense workout that takes place in intervals with short rests in between. It is often shorter than other forms of cardio, but hits 80-95% of your max heart rate zone, giving you an effective cardio workout while strengthening. The workout keeps your heart rate up through the whole session, while also incorporating strength training. HIIT can be anything from, jump squats, burpees or sprints on the treadmill. It’s the best of both worlds in the worst way. 

Some benefits of HIIT workouts are higher levels of growth hormone, no decrease in metabolism (like with steady-state), and a fat-blasting workout, improved overall performance, and fitness over time, improved insulin sensitivity, and strength targeting. HIIT beats the dreaded plateau by keeping your body on its toes and forcing it to adapt, training in different ways each time. On top of all that, they are often much more entertaining workouts then traditional steady-state. Some cons include a higher risk of injury and slower recovery time. This system isn’t ideal for beginners as it tends to be very challenging. It also can lead to burnout, as it is a very intense form of exercise, so don’t overdo the HIIT. 

So which one is better? 

Although it’s not one size fits all, we recommend a mix of the two. Different individuals prefer, enjoy, and can handle different things. Overall, though, the optimal workout is HIIT. It gets you the most bang for your buck. Not only are you getting in your cardio, but you are also strengthening your whole body. Steady-state is great in terms of improving general fitness and is good if you’re just looking to stay in shape. For those trying to decrease fat and build lean muscle mass, however, HIIT is the way to go. You burn more calories per unit of time, and you burn more calories post-exercise due to body restoration. 

For an entertaining, killer workout that will better not only for your health but your body composition, HIIT is the better cardio workout. 

 

https://www.acefitness.org/education-and-resources/professional/expert-articles/5563/steady-state-vs-interval-training-which-one-is-best-for-your-clients

If you’re looking for that extra push in the gym, pre-workout is a great place to start! If you’re new to the supplement world, finding that perfect pre-workout can be more than overwhelming- especially with everything on the market these days.

There are 4 key ingredients to look for in a pre-workout that could majorly improve your workout performance. Let’s break them down.

1. CAFFEINE

This is a no-brainer, right? Caffeine elevates energy but also gives you the benefit of sharpened focus, quicker reaction time, and increased alertness.

2. BETA-ALANINE

Beta-Alanine is a key component in having longer, more effective workouts. It increases the levels of carnosine in your muscles, which means you won’t get fatigued as quickly while working out. Carnosine buffers your muscles’ pH levels which controls lactic acid build-up. You know that burning feeling when you’re on the last few reps of a set? That’s lactic acid build-up, and if it’s not controlled it can ruin a work out, and even cause you to delay your next workout (after leg days especially!).

3. L-ARGININE

L-arginine is vital if you’re looking to get stronger and increase weight loads. It’s an important amino acid and a building block of nitric oxide, which helps prepare you for extreme lifts and pumps, and also helps maintain better circulation and normal blood vessel function.

4. CREATINE

Oh sweet Creatine, how we love you. Creatine helps you maximize your strongest, fastest, self. Adenosine triphosphate (ATP) is a compound that releases energy used for muscle contractions, which Creatine helps make and circulate. Because Creatine plays a big role in making ATP, Creatine can help support immediate energy production during exercise, which in turn can enhance your overall athletic performance.

 

There’s never a one size fits all when it comes to supplements, or really anything fitness related. Different supplements work better for different people, that’s why it’s important to try different ones and see what works best for you. If your current pre-workout doesn’t include these 4 ingredients, we encourage you to try one that does.

Click here to try our MEGA pre-workout today.

Protein powder has always been seen as the staple supplement for athletes, gym-goers, and health enthusiasts alike. As one of the most researched supplements available, Whey Protein Isolate has been proven to have incredible benefits including maximized muscle growth, improved satiety, and promotion of weight loss. So what makes whey isolate top of the line- and what are the benefits?

ISO is the purest form of whey, stripping away excess fats, carbohydrates, and lactose, and leaving you with the highest quality protein. Research has shown that whey protein is absorbed and digested much faster into the body than traditional forms of protein. It contains 90%+ protein by weight, with 10% fewer carbs and fats than whey concentrate, making it perfect for those who are on a low-carb diet or prepping for a show. With less filler, your body can immediately process the protein, making both muscle recovery and growth quicker than if you skipped a post workout shake.

ISO protein powder also contains all 9 essential amino acids shown to stimulate muscle synthesis, which builds tissue and improves density and overall muscle mass. It has also been proven to have a significant impact on satiety, meaning it helps maintain the feeling of fullness throughout the day which prevents overeating, binging, and unnecessary snacking.

Whey Protein Isolate is far beyond a “strength supplement.” It has also been proven to boost immunity, decrease disease risk and can even supplement the antioxidant system of our bodies (Glutathione).  Studies have also shown that whey isolate protein can improve liver health, lower blood pressure, and improve cognitive well-being.

In a nutshell, Isolate whey is extremely beneficial (not to mention convenient) for achieving muscle growth, losing body fat, and overall better health. Just like working out, in order to experience the benefits and see the results, it takes consistency.

We recommend supplementing 1-2 scoops of MF-ISO post workout every day to experience maximum results.

 

Many fitness enthusiasts love their BCAAs, but not enough people know the reasons behind the obsession. BCAAs are a dietary supplement that can improve not only your physical gains but also your overall health and wellness. Let’s break things down scientifically.

Amino acids are the organic compounds that make up proteins in your body. BCAAs are the branched chain amino acids, specifically leucine, isoleucine, and valine. These amino acids make up 1/3 of the muscle mass in your body.

There are 20 amino acids. Of the 20, 11 are non-essential, meaning that our bodies produce them naturally. The other 9 are essential amino acids. Our bodies do not produce these essential amino acids naturally and therefore the only way we can obtain them is through our diet. We can get them through meat, dairy, and poultry products but one way to ensure you are getting enough is through taking a supplement such as MegaFit BCAAs.

BCAAs are rapidly absolved into the bloodstream, bypassing liver processing, and are quickly used by active tissue, most often muscle tissue. This boosts their benefits and helps your body obtain them quicker. They also act as another fuel source for your body, giving you energy and endurance.

Research has shown that, when taken on a regular basis, BCAAs can reduce fatigue during exercise, improve muscle endurance, strengthen your immune system, promote muscle synthesis, and reduce soreness and damage.

Take them during, or post workout to give your training that extra boost and feel the benefits for yourself.

The tone of your day is set from the moment you open your eyes, but it also matters how long they were closed. This definitely isn’t the first time you’ve been told that sleep is important. Hitting the hay good makes every bit of difference but do you know why you should be getting those 7-9 hours?

If you aren’t getting enough sleep, your whole body is affected, and much more than just being a little groggy at work. Sleep is our bodies way of rejuvenating, recovering, and healing from all the strenuous activity throughout the day. Our health depends on that time and without it you are significantly neglecting your body.

Sleep deprivation can directly affect leptin and ghrelin, two hormones in the body that communicate with the brain regarding hunger and fullness. This in turn can create the desire to overeat, binge, or snack, even when you’re full. This ultimately leads to weight gain as the body doesn’t process food the same when it feels you are hungry.

The most noticeable effect tends to be the lack of ability to concentrate or think clearly throughout the day. As a result, your overall productivity will decrease . Your creativity, problem-solving and communication skills will be negatively impacted. Along the same lines, a lack of sleep interferes with the brain’s ability to help you process and remember information, meaning ultimately- get some sleep.

A healthy lifestyle involves more than just a good diet and regular exercise. Many health and fitness coaches are turning to sleep as another crucial element of success. It is often regarded as the third pillar to good health alongside diet and exercise.

Looking and feeling good goes far beyond getting yourself to the gym. If the only thing you are doing to help your health is push your body to the max on the treadmill or in the free weights, and meal prep, you won’t get the internal results you are looking for. Make sure you are getting intentional shut eye and your progress will be felt from the inside out.